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Old 12-13-2011, 07:14 PM   #11
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Old 12-13-2011, 08:25 PM   #12
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Good luck with the new program Dave. I see you're already off to a good start. Look forward to seeing you smash this!
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Old 12-15-2011, 07:55 AM   #13
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Wednesday, December 14th - Week 2 Day 2

Squats - Increased from 135lbs
155 x 10
155 x 10
155 x 10

BB rows - Increased from 135lbs
155 x 10
155 x 10
155 x 10

DB Shoulder Press - Increased from 45lbs
50 x 10
50 x 10
50 x 10

Fly Machine (Someone was hogging the Cables)
110 x 10
110 x 10
110 x 10

Barbell Curls
65 x 10
65 x 10
65 x 10

Barbell Shrugs
225 x 10
225 x 10
225 x 10

Smith Machine Calf Raises
225 x 10
225 x 10
225 x 10

Cable Crunches 3 x 12
NICHT! - Taught three 30 minute ab classes at work yesterday as there was a "Town Hall Meeting" so everyone wanted to get their ab workouts in. So no need to "Over do it"

Workout felt good, Increased on almost everything. Left elbow was a little tender as well as Right forearm (not sure why)
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Old 12-15-2011, 07:58 AM   #14
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Nice work Dave!
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Old 12-15-2011, 08:53 AM   #15
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Nice work Dave. Looking forward to that squat getting up to 3pps for the same rep's.

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Old 12-15-2011, 12:14 PM   #16
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Quote:
Originally Posted by 5kgLifter View Post
Nice work Dave!
## Thanks Babs, I llove that rocker dude!


Quote:
Originally Posted by LtL View Post
Nice work Dave. Looking forward to that squat getting up to 3pps for the same rep's.

LtL
## Yeah, I am taking Glwanabe's advice and starting light rather than be too agressive. Hopefully it will help me get past my mental sticking point of 275lbs for reps.



##Here's an article I got published on a website about making the same mistakes when planning on fat loss:

fuertemen.com - WEIGHT LOSS MISTAKES TO AVOID
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Old 12-19-2011, 07:58 AM   #17
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Friday, December 16, 2011 = Full Body "C"

Goblet Squats (Increased Weight)
70 x 12
70 x 12
70 x 12

Deadlifts (Increased Weight)
205 x 5
205 x 5
205 x 5

DB Shoulder Laterals
20 x 12
20 x 12
20 x 12

Bench Press
155 x 12
155 x 12
155 x 12

DB Curls
25 x 12
25 x 12
25 x 12

Barbell Shrugs (Strapped)
225 x 12
225 x 12
225 x 12

Seated Calf Raises
70 x 15
70 x 15
70 x 15

Hanging Leg Raises
15
15
15
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Old 12-19-2011, 08:17 AM   #18
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Nice work here Dave , good to see the numbers on the up trend..
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Old 12-20-2011, 06:20 AM   #19
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^^ Thanks Markie!

Monday, December 20, 2011


Squats (Increased Weight)
175 x 8
175 x 8
175 x 8

BB Rows (Increased Weight)
145 x 8
145 x 8
145 x 8

DB Shoulder Laterals
30 x 8
30 x 8
30 x 8

Bench Press
175 x 8
175 x 8
175 x 8
Went up in weight here. Felt good.

DB Curls
30 x 8
30 x 8
30 x 8

Barbell Shrugs: Strapped in
235 x 8
235 x 8
235 x 8

Seated Calf Raises
80 x 15
80 x 15
80 x 15

Decline Crunch
15lbs Medicine ball x 12
15 x 12
15 x 12
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Old 12-20-2011, 06:26 AM   #20
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Good to see weights coming up and no mention of elbow issues. Nice work.

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