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Old 03-15-2011, 03:56 PM   #101
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thanks swede,its coming along pretty good.

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Originally Posted by big_swede View Post
Great stuff inhere!
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Old 03-17-2011, 12:35 PM   #102
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leg day
leg extension warmup
3x100x15,15,15
leg press
605x11
645x8
700x4
leg extensions
150x10,8,7
sissy squat
95x17
135x11
155x8
leg curl pyramid up/dwn/up
up
22x10
35x10
48x10
61x10
75x8
down
75x14
61x10
48x8
35x8
22x11
up
22x10
35x10
48x10
61x8
75x5
knee flexors moved from right to left no rest in between sets
33x20
55x14
77x10
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Old 03-18-2011, 02:55 PM   #103
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back
pullovers
60x18
77x12
92x8
110x4
parralel med grip pulldowns
154x13
176x8
198x5
one arm row
66x12
88x8
110x5
widegrip pulldowns
154x10,10,10
rack lifts
405x9,8,7
455x3
didnt do cardio my legs are very sore from yesterday.
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Old 03-18-2011, 02:57 PM   #104
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Looking good. Hope all is well.
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Old 03-18-2011, 03:58 PM   #105
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thanks btb.its goin pretty good.6 weeks out and counting.
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Old 03-21-2011, 04:20 PM   #106
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in the morning.20minutes elyptical sprints 1minute sprint 1minute jog then 20minute bike sprints same as elyp.
this afternoon
chest/bi's
incl dumbell
70x12,12
100x8,6
dips
bwx15,15
45x8,8
flat flyes
60x8,7,7
pecdec
66x16,14,12

bi's still goin light
incl dumbell curl
17x12,12,10
dumbell curl
22x8,8,7
barbell curl
35xnarrow12,medium12,wide12
conc curls
15x10,6 no rest(right left right left)
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Old 03-22-2011, 05:28 AM   #107
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20minutes elyptical sprints 1minute sprint 1minute jog then 20minute bike sprints same as elyp.
30-40minutes again this afternoon.
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Old 03-22-2011, 06:34 AM   #108
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Some very strong work in here buddy

Carl.
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Old 03-22-2011, 02:37 PM   #109
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thanks carl.6 weeks out i will be ready.
30minutes elytical this afternoon with abs.
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Old 03-23-2011, 12:27 PM   #110
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25elyp/20bike this morn
this afternoon
back/traps
wide pulldowns
110x18,16
154x10
176x7
198x4
barbell row
245x6,6,5
seated narrow row
154x15
176x10
198x6
t-bar row
110x10
135x7,7

barbell shrug
335x11,10,9,9
behind barbell shrug
135x20
225x12,11
seated horizontal shrug
198x12,11,10
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