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Old 03-26-2013, 03:09 PM   #551
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just popping off 2 plates like nothing???! thats awesome man. your really busting your ass and its showing
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Old 04-04-2013, 12:35 PM   #552
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3/27/2013
Back & Bi

Number next to exercise is goal, below is actually performed.
------

Front Lat Pulldown 4x8-12
100x12
100x8
150x5
137.5x8

DB Row 3x8-12
80x8
80x8
80x8

Seat Compound T row 4x8-12
110x10
100x9
100x8
80x10

Hypertension 3x8-15
Skipped because of time

Bi
EZ Bar 4x12
62.5x12
62.5x8
62.5x8

DB Hammer 3x12
20x12
25x12
25x10

Standing Cable 4x12
60x10
50x10
50x8
40x10

Cardio:
All next week at the BEACH

★★★★
GBDW- 192.4

*****
SO SUN BURNT... NO WORKOUTS AND SUCKS!! *****
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Old 04-08-2013, 08:16 PM   #553
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4/8/2013 Week 5

Legs & Abs

Leg Extension 4x8-15
95x15
125x15
125x12
125x9

Hack Squat 4x8-12
**Skipped**

Wide Leg Press 5x8-15
380x12
470x10
470x8
380x10
380x10

Seated Calves 4x10-12
90x15
90x12
90x11
90x11

Standing Calves 4x15-20
180x15
180x13
180x13
130x15
*held at top for 2 seconds*

Seated Leg Curls 5x10-15
65x13
65x12
65x10
65x10

---------
Lying leg Curls 3x10-15
Skipped / short on time
----------

PM Abs

Crunches
20, 15, 15
Lower leg raises 6" hold
10, 7
Side Planks 45 sec hold
x2

★★★1/2
Gym BDW - 184.5

Adjusting to new food plan/supplements and being off all last week.

‡Well, I did workout with Big E last week
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Old 04-09-2013, 07:55 PM   #554
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Old 04-10-2013, 01:29 PM   #555
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4/10/2013
Back & Bi

Number next to exercise is goal, below is actually performed.
------

Front UnJand Lat PullD 4x8-12
75x12
137.5x10
137.5x10
150x8

DB Row 3x8-12
80x8
80x8
80x8

Seat Compound 4" grip 4x8-12
110x10
110x9
110x9
110x8

Hypertension 3x8-15
Skipped because of time

Bi
Short Str Bar 4x12
42.5x12
42.5x12
42.5x8
42.5x8

DB Hammer 3x12
30x9
20x11
20x10

Standing Tension Curls 4x12
32.5x12
32.5x9
32.5x10
32.5x10

Cardio:
HIIT TOP SPEED 11.5 INCLINE 15 WITH variety

1.45 Miles

ISH just got REAL!!
★★★★
GBDW- 188.4
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Old 04-10-2013, 02:02 PM   #556
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Back and bi work is awesome - keep it up brother
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Old 04-11-2013, 05:12 AM   #557
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Thank you
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Old 04-11-2013, 06:22 AM   #558
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Funny how with pants... if you lose 1" around the waist, you gain it in the length
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Old 04-12-2013, 05:04 AM   #559
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4/11/2013

Chest
Flat Bench 3-4x8-12
135x12
185x8
225x8

DB Incline Palms In 3x8-12
60x8
60x8
60x8

Push Up 4x8
15, 15, 15, 10

*added Pec Dec*
150x12
150x12
200x8
200x6

Tri
Pressdown Str Bar 4x12
90x12
110x12
120x8
80x12

DB Kick backs 3x10
17.5x10
17.5x10
22.5x10

Machine overhead ext 4x12
65x20
95x10
80x10

Cardio: no


★★★★
GBW - 188.0
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Old 04-14-2013, 07:34 PM   #560
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4/12/2013

Number next to exercise is goal, below is actually performed.
------

Shoulders
Standing DB Press 4x8-12
20x12
40x8
50x6
40x8

DB Seated Front Raised 3x8-12
15x12
15x12
15x12

DB Lateral 3x8-12
15x12
15x12
15x10

Machine Reverse fly 5x8-12
100x12
100x12
100x8
80x9
80x8

Leg ups 3x12
12, 12, 12

Traps/Shrugs 4x8-12
65x12
80x12
85x12
75x15

Cardio:
Treadmill HIIT
Wicked .60 miles incline and speed varied

Stair master
1/2 mile ... 5:34 minutes ...

★★★★
Gym BDW - 189.1
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