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Unread 12-19-2012, 11:20 PM   #1711
Sokar
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Sorry been real busy here lately.

Monday Chest

Incline Smith Machine

135x20
185x15
225x10
245x5
265x4
Kind of did a little max but due to how it felt I decided to drop down and not aggro shoulder
245x5 for 3 sets
225x6
135x15

Hammer Incline Press- on this I alternated grips between close, middle or wideto hit different parts of the upper chest.

90x15 close
x15 wide
140x15 wide
x10 mid
180x10 mid 2 sets
x10 wide
Burn out on 90lbs, got 25 reps

Cable Crossover High Pulley- weight here means per side, so 40 is 80 etc.

40x20
60x15
80x10 3 sets While this was a good burn it was the absolute top of what I can do for sustained sets. Need to work on these a but more.

Monday night no cardio. I started it and someone came up asking me about training, so we talked and jumped right into his evaluation workout! This dude killed! He was gung ho, good positive energy. So I did not mind missing cardio that night lol.

Tuesday-Legs

This time I decided to drop weight on squats but do a ton of sets

Warmed up with various reps between 10-20 reps on 135 to 275. At 315 the work out began, 10 sets of 315 following the rep scheme of 10,9,8,7... all the way to 1 with 30-60 seconds between sets,

Good burn on the quads there, decided to train high rep hamstrings after that.

Leg Press/Feet close together to focus on Hams
5 sets of 50 reps at 200lbs.
At about rep 30 it gets really interesting lol

Hamstring curls
60x25
75x25
90x20
105x20 4 sets

I had unfinished business with the stairmaster from Monday so I did 35 mins of cardio in the pm.

Today- Shoulders- I wanted to focus on my side delt at start to work on rounding off the cap if you will.

Side Lateral Raises- Dumbells

5lbs. 10 reps
10lbs. 20 reps
15lbs 20 reps
20lbs. 15 reps
25lbs 15 reps
30lbs. 15 reps 3 sets

Front Raises- Going across the chest
10lbs 15 reps
15lbs 15 reps
20lbs 15 reps
25lbs 15 reps 3 sets

High Pulley Row to Head

Did 10-12 reps on weights of 40, 50, 60, 70, 80 for 3 sets

No cardio tonight, had to pick up my bro at the airport.
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Unread 12-23-2012, 08:35 AM   #1712
Sokar
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Work out from Friday! That's right! Not even the end of the world can stop my work outs! No excuses! lol Shorter than usual though, had to get in and get it done so I could get to my next client.

Back Day

Deadlift

135x15
225x10
275x10
315x6 x7 x5 3 sets
This is the most reps I have done at 315 recently and I cut down my rest time significantly.

Pull ups
5 sets of 6 full extension at bottom, slow up

Lat Pull Down

90x20
120x20
150x15
180x12 3 sets

Back Hyper-extension

1 set of 10 bodyweight
20lbs bar x10
30lbs bar x10
40lbs bar x10
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Unread 12-26-2012, 03:04 PM   #1713
Persiflage88
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12/24/12:

3x3 Power Snatches at 105#

3x3 Clean & Jerk at 165#

3x6 Deadlift at 245#

21-15-9
L-Pullup
Dips

Swim:
500m for time (8:57)
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Unread 01-02-2013, 09:28 PM   #1714
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Been busy over the holidays so couldn't post but now I'm back!

Shoulders Today

Side Laterals Dumbells

10lbs x30
15lbs x20
20lbs x15
25lbs x15
30lbs x12
35lbs x10 3 sets

Standing Shoulder Press Barbell

45lbs bar 15 reps
65lbs 12 reps
75lbs 12 reps
95lbs 10 reps 4 sets

Rear Delt Raise Bent over standing Dumbells

15 x15r
25 x12r
35 x10r 3 sets

High Pulley Cable Rope Pulls

30 x15r
40 x12r
50 x12r
60 x10r
70 x10r 3 sets
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Unread 01-06-2013, 12:39 AM   #1715
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Quote:
Originally Posted by Arbite View Post
Check out C25K and Starting Strength.

Today is deadlift day.
Thanks. I looked into both a while back. I remember a bit from C25k, but not much with Starting Strength.
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Unread 01-06-2013, 08:50 PM   #1716
Arbite
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Quote:
Originally Posted by Slapthefatcat View Post
Thanks. I looked into both a while back. I remember a bit from C25k, but not much with Starting Strength.
Take Rippetoes diet advice with a generous handful of salt. But otherwise the book is fantastic. It not only talks about programs, but demonstrates how to perform all the excercizes with proper form and specifically how they work the body.

As for me, trying to get back into the swing of things after illness and the ravages of christmas lunch.

Today:

Squat.
40kg x 5
60 x 5
80 x 5
82.5 x 5
85 x 5

Bench.
52.5kg x 5
52.5 x 5
52.5 x 5

Deadlift:
60kgx5
100x5
120x3
135x1
110x5

Weighted pullups
5x bw+10kg
5x bw+10kg
5x bw+10kg


15 mintues cardio.
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Unread 01-20-2013, 01:17 AM   #1717
Persiflage88
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Swim:

2x 300m sidestroke
3x 150m freestyle


Lift:

10 rounds of

3x Snatch at 120#
3x Ring Muscle-Up
20x Kettlebell Swing @ 24kg
15x Spiderman Push-up

Run:

3 mile for time (17:57)
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Unread 01-21-2013, 08:17 PM   #1718
Angelic_Trancy
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Talking

i just finished with this and it was actually really fun, works out your thighs, butt, abs, arms and your get to dance, I did it for about an hour, between each video i did about 5-10 crunches to work on my tummy more. its a great work out too!
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Unread 01-22-2013, 07:40 PM   #1719
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i found an awesome page on facebook that posts a calendar of daily "extra" exercises (stuff like 30 sec plank, mountain climbers for 45 sec, 20 pushups, stuff like that). i had a pretty nasty bout with depression last year and have been slipping on the fitness front, and i tend to hibernate all winter anyway, but i've been doing the supplementals as my workout program to start. my local ymca offers day passes for $5, and i'm seriously considering using their pool on the two days a week i don't have classes. when the weather warms i'm going to ride my bike across town to school for two of the other three days and start walking with the dog every night like i did before

today's exercise was a 2 MINUTE plank... i had to break it up lol
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Unread 01-22-2013, 08:05 PM   #1720
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haha this is awesome! cosplayers who workout FTW!!! but here's mine.

Barbell Chest Press: 225 x 1 x 5
235 x 2 x 5

Incline Dumbbell: 100 x 3 x 5

Dumbbell Flyes: 55 x 1 x 6
60 x 2 x 6

Cable Crossovers: 50 x 3 x 7
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Unread 01-23-2013, 01:15 AM   #1721
Persiflage88
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2 x 400m run warmup

Beep Test: made it to level 15

20 min AMRAP

5 x L-Pullups
10 x Ring Curls
6 x Deadlift @245#
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Unread 01-23-2013, 07:19 PM   #1722
Arbite
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Monday:

Squat:
82.5kg x 5
82.5 x 5
82.5 x 5

Bench:
55kg x 5
55 x 5
55 x 5

Deadlift:
60kg x 10
100 x 8
120x 5
130x 2
140x 1

Wednesday

Squat:
85kg x 5
85 x 5
85 x 5

OHP:
42.5kg x 5
42.5 x 5
42.5 x 5

Clean and Jerk
60 x 2
60 x 2

Power Clean:
65kg x 3
65 x 3
65 x 3
65 x 3
65 x 3
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Unread 01-26-2013, 12:19 AM   #1723
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started p90x.
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Unread 01-26-2013, 08:16 AM   #1724
Arbite
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Squat:
85kg x 5
85 x 5
85 x 5

Bench:
52.5kg x 5
52.5 x 5
52.5 x 5

Clean and Jerk
60 x 2
60 x 2

Deadlift
60 x 5
100 x 3
120 x 5
130 x 1
140 x 1
142.5 x 1

New deadlift PR, probably could've gone heavier. Will see if I can hit 145-150 on monday.
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Unread 01-28-2013, 09:50 PM   #1725
Aziro_Fusima
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I can never keep up with my exercising but today I did like 45 minutes of zumba
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