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Old 10-27-2010, 06:23 PM   #11
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in for this man get er done
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Old 10-27-2010, 06:27 PM   #12
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Cheers Maverick, welcome aboard!
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Old 10-29-2010, 11:15 AM   #13
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Chest & Biceps:

(Note: All weight in KGs)

Wednesday October 27th

Chest & Biceps:


Flat Bench Press:

50x12 (1min rest)
80x6 (2min rest)
80x6 (2min rest)
80x6 (2min rest)
80x6 (1.30min rest)
50x12 (1min rest)
50x12

Incline Dumbbell Press:

16x10 (1min rest)
24x7 (1min rest)
24x7 (1min rest)
24x6

Dumbbell Fly:

12x8 (1min rest)
12x8 (1min rest)
12x8

Push-Ups:

3 sets to Failure.

Cable Crossovers:

40x16 (1min rest)
66x9 (1min rest)
66x8 (1min rest)
50x12

BB Bicep Curl:

25x15
25x12
25x10

Comments:

Couldn't do Preachers due to the equipment was broken so just did a bit more BB curls and super-setted with some endurance dumbbell curls. Going to change the biceps part a bit I think slightly.
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Last edited by Dynasty; 10-29-2010 at 11:30 AM.
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Old 10-29-2010, 11:30 AM   #14
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Thursday October 28th

(Note: All weight in KGs)

Back and Triceps:


Deadlift:

40x12 (1min rest)
90x10 (2min rest)
90x10 (2min rest)
90x8 (2min rest)


Wider Grip Lat Pulldown (super-setted with Seated Cable Rows):

65x8
65x8
65x8


Seated Cable Rows:

70x10
70x10
70x10


Pull Ups to Failure

3 sets to Failure

Dips:

3 sets to Failure, non-weighted


Comments:

I was really tired today and drained. So I tried what I could. Main reason probably is not having a rest day between as planned. I did all my exercises on back, thinking taking out T-Bar Rows if I'm this exhausted next week, which probably I won't be. Only got in Dips for Triceps because I was busy with friends and had to rush out the gym, limited time for ya.

I'm taking Friday off because I have a very hectic weekend in college. You're talking about 3 and a half hours of so on your feet doing aerobics on Saturday alone lol.
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Old 11-01-2010, 02:30 PM   #15
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Chest & Biceps:

(Note: All weight in KGs)

Monday November 1st

Chest & Biceps:


Flat Bench Press:

50x12 (1min rest)
80x7 (2min rest)
80x7 (2min rest)
80x7 (2min rest)
80x7 (1.30min rest)
50x12 (1min rest)

Incline Dumbbell Press:

16x8 (1min rest)
24x7 (1min rest)
24x7 (1min rest)
24x7

Dumbbell Fly: (super-setted with Crossovers)

12x12
12x10
12x10

Push-Ups (super-setted with BB Bicep Curls):

3 sets to Failure.

Cable Crossovers:

50x15
50x15
50x15


BB Bicep Curl:

30x10
30x10

Concentration Curls:

14x10
14x10

Comments:

Excellent chest workout. My strength increasing on bench further with an extra 1 rep on each set etc and over other exercises too. Tweaking this day a little.
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Old 11-01-2010, 02:36 PM   #16
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I feel lighter already. 1 week down already, 8 to go. Will check what happened next Monday I say, book a test in gym, takes like 30sec lol. Will examine every 2 weeks.
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Old 11-02-2010, 06:46 PM   #17
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Tuesday November 2nd

(Note: All weight in KGs)

Legs & Calves & Abs:

Squats:

60x10
115x8 (2.30min rest between next)
115x8 (2.30min rest between next)
115x8 (2.30min rest between next)
70x10 (1min rest between next)
70x10

Front Squats:

40x12
70x8 (1min rest between next)
70x8

Stiff Legged Deadlift:

50x12
70x12 (1.30min rest between next)
70x12 (1.30min rest between next)
70x12

Leg Press:

65x15
112.5x10 (1min rest between next)
112.5x10 (1min rest between next)
112.5x10

Calf Raise:

75x20 (1min rest between next)
75x20 (1min rest between next)
75x20

Dumbbell Calf Raise:

28x12(1min rest between next)
28x12(1min rest between next)
28x12

Abs Circuit x2: Hanging Leg Raise, Rollout, Cross-Over DB Step Up, Cable Crunches



Comments:

Pretty strong workout Day off tomorrow.
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Old 11-04-2010, 04:47 PM   #18
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Thursday November 4th

(Note: All weight in KGs)

Back and Triceps:


Deadlift:

40x15 (1min rest)
90x10 (2.30min rest)
90x10 (2.30min rest)
90x10


Wider Grip Lat Pulldown:

65x10
65x10
65x10


Seated Cable Rows:

70x12
70x12
70x12


Pull Ups to Failure

3 sets to Failure (did more reps than last week)

Dips:

3 sets to Failure (10 reps on each)


Reverse Close Grip Pushdowns (Super-setted with the below):

30x10
30x10


Lying DB Tricep Extension:

20x10
20x10


Comments:

Today was a million times better than last week, because I had a day of rest! Was seriously delighted leaving gym.
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Old 11-04-2010, 05:17 PM   #19
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Good workouts dynasty, you have a really strong squat! Keep doing work
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Old 11-04-2010, 05:18 PM   #20
Dynasty
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Thanks Swede! Bring on Monday for the weight loss measurement
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