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Old 05-15-2010, 07:56 AM   #21
BendtheBar
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Lots of great work above. How long do your workouts normally take?
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Old 05-17-2010, 07:53 AM   #22
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Hey BTB My training varies from a quick 1 hr blast of supersetting everything to the brink at work, to around 1.5-2hrs when I'm at home and can afford to relax a bit more. I do enjoy the supersetting though, just cuz of the aerobic aspect- I usually keep cardio to a minimum on my weeks at work with just a few 15-20min bike rides or powerwalks here n there just to keep moving- but when Im at home I can buff those out a bit and play around more too- I used to be an everyday runner, so I'm lost without my cardio- but since I discovered lifting, I just havent looked back!
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Old 05-17-2010, 07:56 AM   #23
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16-05-10
Legs

seated leg press- 12 x 8-15 @ 210-250lbs
hammy curls- 12 x 8-10 @ 75-85lbs
weighted lunges- 4 x 15 p/leg @ 40kg
20min crosstrainer
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Old 05-17-2010, 08:22 AM   #24
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Originally Posted by bunzasteel83 View Post
I used to be an everyday runner, so I'm lost without my cardio- but since I discovered lifting, I just havent looked back!
I was once a runner myself. But I am the opposite...I ran for so many years that I simply have no taste for it any more

Great leg workout!
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Old 05-17-2010, 07:14 PM   #25
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Yeah....thats the thing with running, it is great for stress relief, setting personal goals and "me" time, but it wasn't developing my physique in the way that lifting does- plus it was a little harsh on my joints doing it every day- Weights really are the way to developing long-term, sustainable results with youre physique and I'm so glad to have dicovered that sooner rather than later
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Old 05-20-2010, 05:45 AM   #26
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Feeling a bit lethargic fighting something I caught at work- but still soldiering on! sook sook..

18-05-10
Chest n tri's

chest press- 9 x 8-10@ 40kg
tri ext rope- 6 x 8-10@ 35kg
tri etx bar- 6 x 8-10@ 40kg
tricep kickbacks- 2 x 10-15! 7-8kg dbs
seated calf raise- 3 x 12@ 40kg
20min crosstrainer

19-05-10
Shoulders n biceps

side shoulder raises- 6 x 10@ 10kd dbs
bentover rear delt- 6 x 10 @ 10kg dbs
upright rows-7 x 10@ 10kg dbs
alt dumbell curls- 6 sets till failure @ 10kg dbs
concentration curls- 6 x 8-10@ 10kg db
30min crosstrainer

20-05-10
Legs

plie squats- 9 x 15@ 50kg db
smithy squats- 6 x 15 @ 70kg
hammy curls- 9 x 8-10@ 41kg
seated leg press- 12 x 8-10@ 230-250lbs
weighted lunges- 1 x 15p/leg @ 40kg
10min crosstrainer
1hr powerwalk
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Old 05-29-2010, 03:26 AM   #27
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Default Back again pumpkin:)

Once again I have returned home and happy with my training progress and results- Ill have to pull my finger out and take some pics n post them.
Hope everyone is doing well

21-05-10
30 min powerwalk

22-05-10
Back

seated row 4x10@40kg
single db row 4x10@17.5kg
double row 4x12@30kg
widegrip lat pulldown 3x10@100lbs
closegrip pulldown 4x10@100lbs
30min powerwalk

23-05-10
Chest & Triceps

chest press 5x8-10@35-40kg
tricep ext rope/bar 8x10@35kg
tricep ext reverse grip 3x10-12@35kg
tricep dips 3x15
tricep kickbacks 3x12@7.5kg db
scullcrusher 3x12!12.5kg db
leg raises/abs 4x20

24-05-10
Shoulders & biceps

shoulder press 4x10@8kg dbs
side lat raises 4x10@10kg dbs
rear delt raises 4x10@10kg dbs
upright rows 4x10@10kg dbs
alt db curls 4x10@10kg dbs
concentration curls 4x8-10@10kg dbs
30min powerwalk

25-05-10
Legs

seated leg press 4x10@120kg
plie squats 4x10-12@45kg
squats 3x12-15@70kg+bar
sldl 3x12@40kg+bar
hammy curls 4x10@35kg
3x10-12@43-57kg
30min powerwalk

26-05-10
Cardio
20min crosstrainer
10min run
abs- 4 x ab circuit

27-05-10
Back & calves

bb row 4x10@35kg
single rows 4x10@17.5-20kg
seated row 4x10@35-40kg
closegrip lat pulldown 4x10@90lbs
widegrip lat pulldown 4x10@100lbs
back ext 3x20 with 20kg plate
seated calf raises 3x10@40kg

28-05-10
cardio
30min intervals- run/crosstrainer/bike

29-05-10
triceps & light chest

chest press 9x8-10@40-50kg
tri rope pulldown 3x8-10@35kg
tri bar pulldown 3x10@40kg
reverse grip pulldown 3x10@35kg
single arm pulldown 3x8-10@20-25kg
kickbacks 4x20@8kg db
scullcrusher 4x12@12.5-15KG db
20min crosstrainer
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Old 05-29-2010, 10:33 PM   #28
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30-05-10
Legs

squats 6x15@70kg+bar
plie squats 9x12@50kg
seated leg press 9x10-12@230-260lbs
SLDL 3x15@30kg+bar
hammy curls 9x10-12@30-40kg
lunges 3x15 p/leg@40kg
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Old 05-29-2010, 10:53 PM   #29
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Nice workout Bunz, you seem to have great discipline. That would be something that I lack here lately...lol
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Old 05-30-2010, 02:50 AM   #30
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Hey thanks Gaspers I guess it all comes down to mindset- and when you want something bad enough- ie achieving your best body ever, you try not to let anything deter you. Ofcourse I have bad days too- but when I look at where Ive come from to how my body is now- all I can do is smile and know that its a lifestyle that im proud of and love living it every day. My biggest problem in past years is falling off the bandwagon, then beating myself up about it, then eating whatever I want, then feeling even worse..its a vicious cycle. What Ive done is changed the way I think about training, nutrition, and my goals. Im not so hard on myself if I miss a couple of training sessions, I dont beat myself up about it, cuz the main thing is getting back on track and accepting that we're human afterall. Anyway thats enough blabbing...thankyou for the compliment and support dude If you need any motivation, drop me a line and I'll help wherever I can
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