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Old 04-11-2010, 09:18 AM   #41
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you better kick up the cardio a little if you want to keep up man...........lol j/k

for the next two weeks i'll be doin 4 days of 45min twice a day and 3 days of 30min once a day.

you got some great progress goin man keep up the intensity!
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Old 04-11-2010, 11:06 AM   #42
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Quote:
Originally Posted by jslep View Post
you better kick up the cardio a little if you want to keep up man...........lol j/k

for the next two weeks i'll be doin 4 days of 45min twice a day and 3 days of 30min once a day.

you got some great progress goin man keep up the intensity!
you bet man, i'll make it happen. Thanks, Keep pushin it yourself also, your'e not making it an easy competition, and I like it.
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Old 04-18-2010, 09:36 AM   #43
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Strength Week 3of 3 then going to 8-12 rep range for 3 weeks (rested week 2 and changed day format)

Saturday Chest, Shoulders

Decline Barbell Bench Press (2.5 min rest)
5-8 reps 225x6
5-8 reps 225x5
5-8 reps 225x5
5-8 reps 225x5
15 deg Incline Press (2.5 min rest)
5-8 reps 195x5
5-8 reps 195x5
5-8 reps 195x5
5-8 reps 185x6
DB Flyes (2 min rest)
5-8 reps 45x7
5-8 reps 45x6
5-8 reps 45x6
5-8 reps 45x5
Military Press (2.5 min rest)
5-8 reps 115x5
5-8 reps 105x7
5-8 reps 105x7
5-8 reps 105x6
Side Laterals (2 min rest)
5-8 reps 30x7
5-8 reps 30x6
5-8 reps 30x5
5-8 reps 25x8

Cardio: 15min HIIT before-45sec-1:1, 20min HIIT after-1min-1:1. Sleep 7.5 hrs, Discipline +, Diet +, Breathing +. Felt good today after about a week off from being sick. I changed the day format because Monday's are no good anymore with softball season starting up
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Old 04-18-2010, 10:09 AM   #44
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Damn man, doing HIIT before your workout. I'd be "game over" by then. Keep hard at it. A few of your competitors have fallen by the wayside.
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Old 04-18-2010, 08:06 PM   #45
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Quote:
Originally Posted by BendtheBar View Post
Damn man, doing HIIT before your workout. I'd be "game over" by then. Keep hard at it. A few of your competitors have fallen by the wayside.
Sounds like just the time to give it a little more,
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Old 04-18-2010, 08:07 PM   #46
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Strength Week 3of 3 then going to 8-12 rep range for 3 weeks (rested week 2 and changed day format)

Sunday- Legs

Box Squats (2.75 min)
5-8 reps 315x6
5-8 reps 325x7
5-8 reps 325x7
5-8 reps 325x6
Leg Extension (2 min)
5-8 reps 140x8
5-8 reps 140x8
5-8 reps 140x8
5-8 reps 140x7
Stiff Legged Deadlifts (2.5 min)
5-8 reps 225x6
5-8 reps 225x6
5-8 reps 225x6
5-8 reps 225x6
Standing Calf Raises (2 min)
5-8 reps 285x8
5-8 reps 285x8
5-8 reps 285x8
5-8 reps 285x8

Cardio: 15min HIIT before-45sec-1:1 Sleep 7.5 hrs, Discipline +, Breathing +, Diet+. Great workout!!!
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Old 04-18-2010, 08:10 PM   #47
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strong box squats man
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Old 04-18-2010, 09:04 PM   #48
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Quote:
Originally Posted by BendtheBar View Post
. A few of your competitors have fallen by the wayside.
what ya mean steve..........i'm just hittin my stride!

looks like this just became a two man race.........see you at the finish line.
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Old 04-18-2010, 09:14 PM   #49
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sounds good we'll both place then, lol
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Old 04-26-2010, 08:22 PM   #50
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Flat Bench Press (1.5 min rest)
8-12 reps 185x12
8-12 reps 185x10
8-12 reps 185x9
8-12 reps 175x8
30 deg Incline Press (1.25 min rest)
10-15 reps 45x15
10-15 reps 45x12
10-15 reps 45x12
10-15 reps 45x11
Cable Crossovers (1.25 min rest)
10-15 reps 45x15
10-15 reps 45x14
10-15 reps 45x12
10-15 reps 45x12
DB Arnold Press (1.25 min rest)
10-15 reps 35x15
10-15 reps 35x10
10-15 reps 30x12
10-15 reps 30x10
DB Side Laterals (1 min rest)
8-12 reps 25x12
Failure 20x14
Failure 15x16
Failure 12x15
Failure 10x15

Sleep 6 hrs, diet +, Discipline +, Breathing -
Took a bit to get into the workout. Spent all last week tiling half of my house. Felt like an old man most of the week, just trying to kick it. All in all felt pretty good after warm up
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