V1hyp Trng/vid Dc Log

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    V1hyp Trng/vid Dc Log


    I have the actual log over at IM but wanted to start one here to. Hope you all like it!

    5 Nov 08:

    Cardio: 30 min run

    B1:
    HS Preacher Curls: RP (LT:60-17) TT: 70-16
    Rev-Cable Curls: SS (LT60-12) TT: 80-10
    Seated Calf Raises: (LT 100-15 RP) TT 50-13 (DC Style)
    Seated Leg Curls: RP (LT 135-19) TT: 150-18
    V-Squats: (LT:230-10 WM: 90-40) TT: 270-10 & 360-7,, WM:220-20

    YouTube - V-Squat: 360-7 Reps


    Felt like carp after lunch, had to hit the can like 6-7 times. So I was a bit concerned about how my work out was going to fair. However, everything went great! Despite having a ****ty afternoon, I felt really great and my numbers continue to go up!

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    7 Nov 08:

    DB Flat Press:RP 100-16
    (Life Fit-Mach) Seated Press (Facing the Mach):RP 105-19
    REVERSE GRIP SMITH: (bar not included in total)RP 150- 18
    DB Shrugs: SS 100-12
    Front Lat Pull downs (Regular Grip):RP 170-17
    RACK DEAD: SS 315-10 & 335-8


    YouTube - Rest Pause DB Bench Press 100-16rps
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    10 Nov 08:
    1. EZ-Bar Curls: LT:85-18 TT: 100-15
    2. Hammer Curls: LT:35-13 TT:40-12
    3. HS, Standing Calf Raises: LT:115-11 TT:95-13
    4. Stiff Leg (Bar): LT:185-12 TT:195-12
    5. HS, Leg Press: LT 610-8 WM: 400-22 TT: 670-10 WM: 410-28

    Off today so and I wanted to switch out front sqts for leg press and Iím glad I did. Went up a whole 60 lbs! Curls felt a little sloppy for me today, will stick with that weight next time. I dropped the weight on calf Raises in order to ensure I got the form down right. Man what a burn !

    Had some issues with the music I pic for the vid on youtube. Will get it in here asap. Also may not always have a vid for each workout but will try
    •   
       

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    12 Nov 08:

    Cardio: 30 min Run.

    1. Decline Bench Press: LT 225-15
    TT 245-13
    2. Standing Mil-Press: LT 115-21
    TT 125-18
    3. Bar Shrugs: LT 225-10 & 275-7
    TT 235-10 & 280-8
    4. Lying Tri Ext (Off the Floor): LT 85-16
    TT 95-13
    5. Close Grip Pull Downs (CGPD): LT 150-17
    TT 160-14
    6. Smith Reverse Grip Rows: 120-15

    Today’s work out went well. I changed Reveres Rows from Free Bar to the smith Machine. As such, I lowered the weight to focus more on control and the squeeze.

    No video today sorry.
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    15 Oct 08: B3

    *Standing DB Curls: LT: 40-19
    TT: 45-21 (Alt-Arms)
    *DB Hammers: SS: LT: 35-14
    TT: 40-9
    *HS, Leg Press Calf Raises: LT: 300-25
    TT: 350-25 (I like Rp with LP-Calf-R, I'll do SS DC Style with seated and standing)
    *Flat Bench DB Leg Curls: LT: 40-19
    TT: 50-14
    *Smith Mach Front Sqts (Bar not included): 160-9 WM: 70-25

    Cardio: 14th: 45 min Walk out doors 6:30 am


    The Gym was closed yesterday so I had to do this workout on a Saturday. SO I ended up doing a really early workout which wasnít to bad. I moved the Front Sqats over to the Smith Mach so I could better control the movement.

    No vid today!
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    Hey guys, I tried posting another vid as I did the previous two times and got this message "To be able to post links or images your post count must be 50 or greater. You currently have 42 posts". Ok I guess that new> so untill I get to 50 post you will either have to go to youtube or check out my IM web page (intensemucle.com).
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    Im in whoa man there some big jumps esp for DC. I always did 5-10 lb jumps. More power to you doing the big jumps. watch your form you don't want an injury. and I noticed you have an elbow brace on....did you have a serious injury? and what was are some things that healed it up? (I always say time off and would like to hear your perspective)(also joint supps, cortisone shot) mainly time off
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    Quote Originally Posted by smeton_yea View Post
    Im in whoa man there some big jumps esp for DC. I always did 5-10 lb jumps. More power to you doing the big jumps. watch your form you don't want an injury. and I noticed you have an elbow brace on....did you have a serious injury? and what was are some things that healed it up? (I always say time off and would like to hear your perspective)(also joint supps, cortisone shot) mainly time off
    Thanks for your comments. This is my second Blast so I look at the jumps as just moving up to the point of where I should be already but thanks for your concern, At 44 I make sure not to try anything to heavy. The wrap is actually for my forearm. I hurt it about two years ago doing DB Side Raises. Right now it mostly hurts when I do any type of Hammer curls movement or when I first start a pressing movements. Iíve taken time off for it and it gets better but then acts up once I start hitting it hard again. Just one of those things Iíll have to manage and monitor. I take it easy when I need to.
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    ice has helped me a lot before and after im going to start doing those Brock lesnar type jump in my bathtub full of ice for 10 minutes and see if I can physically stand it
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    Quote Originally Posted by smeton_yea View Post
    ice has helped me a lot before and after im going to start doing those Brock lesnar type jump in my bathtub full of ice for 10 minutes and see if I can physically stand it
    Good luck w/that.
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    17 NOV 08 (Mon) A1:

    Cardio: 30 min Run: 0630

    Incline Press: (LT190-15)
    (TT: 195-17)
    Seated DB Press: (LT50-17)
    (TT 55-16)
    DB Over Head Tri-Press: (LT 90-15)
    (TT95-13)
    Rack Chins: (LT 30lb-17)
    (TT35-15)
    Rack Dead Lifts: (LT 335-8)
    (TT 405-10)


    Work out went really well. What usually hurts (Forearm, Shoulders) during my work out, really didn’t give me any problems today. Moved RD to my A1, raised the bar few inches higher than before (level w/knee)and moved the weight up some. 405 (a PR) felt heavy as S**t! Felt like my traps were going to snap from my shoulders.
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    yeah rack deads will give you some traps. great job man. thats some more reps and more weight.
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    Thanks Bro And thanks for checking my log out. Doesn't seem like to many folks are that interested in it.
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    19 NOV 08: Wed B1:
    No cardio today (Missed)

    HS Preacher Curls: LT:70-17
    TT: 75-14
    Pin Wheel: 30-12 (New exercise)
    Seated Calf Raises: LT 50-13
    TT 60-12
    Seated Leg Curls: LT 150-18
    TT: 165-16
    V-Squats: LT: 360-7,, WM:220-20
    TT: 380-9,, WM 225-22
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    Here's the Leg Press vid I've been trying to post!


    [ame="http://www.youtube.com/watch?v=8ykrmJ34Z0M"]YouTube - DC Training Leg Press/WidoMaker[/ame]
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    Quote Originally Posted by v1hyp View Post
    Here's the Leg Press vid I've been trying to post!


    http://www.youtube.com/watch?v=8ykrmJ34Z0M
    Good stuff man.I wish I could train DC style againg but my schedule won't allow.Keep the vids coming.
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    21 Nov 08: A2 (Fri):

    No Cardio

    DB Flat Press: LT:100-16
    TT105-12
    (Life Fit-Mach) Seated Press (Facing the Mach): LT: 105-19
    110-17
    REVERSE GRIP SMITH: LT:150- 18
    TT: 160-21
    DB Shrugs: LT: 100-12
    TT: 110-13
    Front Lat Pull downs (Regular Grip): LT:170-17
    TT: 170-18
    T-Bar Rows: LT:155-12
    TT: 160-8

    Did a vid on the Seated press but my camera batteries died half way through the second set! Sorry Folks.

    Driving to the gym and it started snowing (1st of the year). DB Press felt like s**t today holding them felt heavy, pressing them felt heavy and my I’m really feeling it now! I’m hoping this was just an off day and that I’m not hitting a wall with this exercise which would force me to change it out. Lat Pull down felt much better this time around. Had a lot more control on the lift. I went from doing my T-bar on the T-bat apparatuses do the more traditional, straight off the fool w/bar. Felt much better IMO. I also went to using a free bar for my Reverse Grip Tri-Presses. It just feels a whole lot better to me, more control less pain in the wrists. Another big change for me is that I will be following the nutritional and to some degree, training suggestion of Mangoat. Spoke with him today and he seems like a very nice guy with a load of information. I will be starting to post my diet along with my training routines also.
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    Quote Originally Posted by v1hyp View Post
    Thanks Bro And thanks for checking my log out. Doesn't seem like to many folks are that interested in it.
    yeah there watching its just not that many folks have that much experience as trainees on here and don't have enough intensity to do Dc, like rugger.
    Last edited by John Smeton; 11-21-2008 at 08:01 PM.
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    24 Nov 08: B2 (Mon) WK #5

    No Cardio:

    1. EZ-Bar Curls: (Bar not included) LT: 100-15
    TT: 105-10
    2. Hammer Curls: LT: 40-12
    TT: 45-10
    3. HS, Standing Calf Raises: LT: 95-13
    TT: 100-13
    4. Stiff Leg (Bar): LT: 195-12
    TT: 200-13
    5. HS, Leg Press: LT 670-10 WM: 410-28,
    TT: 690-9 450-25


    Training: I tweaked my left bicep while warning up today which threw the whole lift off. Other than that Legs went well.

    Diet: As for my diet, I plan on going to the store tomorrow evening to re-stock. So today I had to substitute some of the items on my list. As I mentioned before, this diet is a work in progress so expect some changes to come.
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    Quote Originally Posted by v1hyp View Post


    Training: I tweaked my left bicep while warning up today which threw the whole lift off. Other than that Legs went well.

    .
    what does tweaked mean? Pulled it? icing it and rest it.
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    How old are you? On that first DB bench vid you were off center on the bench on set 2 and 3. Didnt seem to bother you but might wanna keep an eye on that.

    Good log btw..
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    Quote Originally Posted by smeton_yea View Post
    what does tweaked mean? Pulled it? icing it and rest it.
    I felt a slight pull. 1st warm up I did the ez bar only,, 2nd put 50lbs on and felt it pull a bit. I could feel it all through my working sets. Everything is fine today though.
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    Quote Originally Posted by Royd The Noyd View Post
    How old are you? On that first DB bench vid you were off center on the bench on set 2 and 3. Didnt seem to bother you but might wanna keep an eye on that.

    Good log btw..
    Thanks for the comments. I'm 44 by the way.
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    Cardio: 20min Brisk Walk Outdoor (29 Degrees outside @ 0630) (That’s 6:30am for you civilian Pukes).

    DIET: Diet is coming along. Went to the store tonight and stocked up on the food. I’m also, still tweaking this with Mangoat. I’ll post something along with my meals ( as often as I can) As soon as I can.
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    Todayís Food :25 OCT 08:

    0500: 1tbsp of Sugar

    0800: 4 whole eggs (out of Ground Turkey)
    1 sl Cheese, American
    1.5 Bananas

    (Missed meal (shake) due to Co Meeting)

    1130: 4oc Chicken
    Ĺ cup Brown Rice
    Veggies
    (No EVOO) (Got some at the store tonight)

    1500hrs (3:00pm):
    1Scp of Whey
    1 Tbs of PB

    2000hrs (8:00pm) (Went to the store)
    4 whole eggs (out of Ground Turkey)
    4oz Ground Beef
    (No Carbs to late & no work out today)

    2200hrs (10:00 pm)
    6oz Steak
    Salad

    0200hrs (2:00am)
    2 Scp Whey
    2 Tbsp EVOO

    Like I said Before,, I just went to the store so I had to substitute some things until I went. I also realize that some of my meals were way to spread out but work today was really crazy and time just slipped past me. Ok it 10pm here time for bed.
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    26 Nov 08: (WED A3)

    Decline Bar Press: LT 245-13
    TT 250-13
    Standing Mil-Press: LT 125-18
    TT 135-12
    Bar Shrugs: LT 235-10 & 280-8
    TT 275-8,, 295-6
    Lying Tri Ext (Off the Floor): LT 95-13
    TT 100-12
    Close Grip Pull Downs (not done today)
    Rack Chins: LT 35-15
    TT: 35-16
    SUMO Dead lifts: TT: 275-8

    Had to change up my back with because I trained at a different gym today and the pull down machine sort of sucked. Also I added Sumo’s to the list. I did a video so you guy’s could tell me how it looks. Also, I think I’m coming down wit a cold or hitting the wall because everything is really starting to hurt. I want to try and make this blast last until Jan. So I’m going to take Fri off, go light on Mon, take Wed off then hit hard on Friday.

    url]http://www.youtube.com/watch?v=5b2ghog9Mh8[/url]
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    Todayís Food :26 OCT 08:

    0600: 4 whole eggs
    4oz Ground Turkey
    2 Med Apples


    0930: 1 Scp Whey
    1 Tbsp PB

    12:00: 4oz Chicken
    Ĺ cup Brown Rice
    2 Tbsp EVOO

    3:00: 4 whole eggs
    4oz Ground Turkey
    1.5 Bananaís

    5:00: Work out

    6:45: 1 Scp Whey
    3 Tbsp Dextrose

    8:30: 6oz Ground Beef
    1 Cup Brown Rice

    10:00: 2 Scp Whey
    2 Tbsp EVOO

    2:00 2 Scp Whey
    2 Tbsp EVOO


    I was able to get on track after going shopping. The day as a whole went well. I spoke with Mangoat and we made a few more changes which will start showing up on here as we go.
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    I like conventional better; however, its good to do both ways. this is the three way split no because on the two way specific trap training like shrugs aren't worked. you include a movement like a deadlift that takes care of it or rack dead etc etc etc many others I can think of.
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    Quote Originally Posted by Disturbed View Post
    Good stuff man.I wish I could train DC style againg but my schedule won't allow.Keep the vids coming.
    Thanks, I'm really enjoying it! So what type of routine are you doing now?
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    Quote Originally Posted by smeton_yea View Post
    I like conventional better; however, its good to do both ways. this is the three way split no because on the two way specific trap training like shrugs aren't worked. you include a movement like a deadlift that takes care of it or rack dead etc etc etc many others I can think of.

    No,(M-W-F) this is a 2-way split. I just added shrugs into the mix because I feel I need to apply more attention to that area. I know they say that deads will help improve them but either I've never gone heavy enough or deads alone just don't work for me. I added the sumo (which I'm being told that I need a wider stance and to point my feet out some) not only for back thickness but for trap and ham improvement as well.
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    Todayís Food : (FRI) 28 OCT 08:

    9:00: 4 whole eggs
    4oz Ground Turkey
    1.5 Bananaís


    12:00: 1 Scp Whey
    1 Tbsp PB

    3:00: 4oz Chicken
    Ĺ cup Brown Rice
    Veggies
    2 Tbsp EVOO


    6:30 4 whole eggs
    4oz Ground Turkey

    9:00: 6oz Steak
    ľ cup Shredded Cheese


    12:00: 2 Scp Whey
    2 Tbsp EVOO

    3:45: 2 Scp Whey


    Todayís Food : (SAT) 29 OCT 08: (Cheat Day)

    1. 2- Oatmeal Cookies
    4 whole eggs
    4oz Ground Turkey
    ľ Cup Cheese
    2 sl Turkey Bacon
    2- Bread Rolls
    Ketchup

    2. Personal Pan Pizza
    Mushrooms
    Pineapple
    Ham
    Bread Stick

    3. Taco Salad
    Lettuce
    Cheese
    Ground Beef
    Fritos Chips
    Taco Sauce

    (MISC ITEMS)
    1 large German Pretzel
    Ice Cream Cone w/1scp
    Small bag of Scooby-Doo Cookie snacks
    Wifeís Monster cookies
    Wifeís Pumpkin Roll w/Milk



    Fri 28th: Am weight 190lbs (no change from last week)
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    1 DEC 08:

    Cardio: 20 min TreadMill

    Incline Bench Press: (LT195-17)
    (TT: 200-13)
    Seated DB Press: (LT55-16)
    Close Grip Bench Press (Tris): 155-19
    (TT95-13)
    Front Lat-Pulldowns: LT 170-18
    (TT 160-15) Used a different PD Machine at another Gym
    Rack Dead Lifts: (LT 405-10)
    (TT 320-8 & 340-3Smith bar not included):

    I worked out at a different gym w/no power rack and I had to use a smith Machine that didnít have safety levers. So I had to physically stop the bar at the appropriate level. I took Friday off so I had a full four days off. Overall, the workout went well, minus the issues I mentioned- above. You may notice that Iím replacing some exercises and changing the rotation of others.
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    Todayís Food : (SUN) 30 NOV 08:

    10:00 1 Scp Whey
    1 Tbsp PB
    1 Oatmeal Pck


    1:00: 8oz Steak
    Ĺ Cup BR
    Veggies
    1 Tbsp EVOO

    4:00: 4 whole eggs
    4oz Ground Turkey
    2 Apples


    7:00 4oz Chicken
    Ĺ cup Brown Rice
    Veggies
    2 Tbsp EVOO


    6:30 4 whole eggs
    4oz Ground Turkey

    9:00: 6oz Steak
    ľ cup Shredded Cheese


    12:00: 2 Scp Whey
    2 Tbsp EVOO

    3:45: 2 Scp Whey



    (MON) 1 DEC 08:

    Meal 1 1 Scp Whey
    1 Tbsp Dextrose
    1 Oatmeal Pck


    Meal 2: 4 whole eggs
    4oz Ground Turkey
    2 Small Bananas

    Meal 3: 1 Ser Whey
    1 Tbsp PB



    Meal 4: 4oz Chicken
    Ĺ cup Brown Rice
    Veggies
    1 Tbsp EVOO

    3:30: Workout


    Meal 5: 2 Ser Whey
    3 Tbsp Dextrose


    Meal 6: 6oz Steak
    1 Cup Brown Rice


    Meal 7: 4 whole eggs
    4oz Ground Turkey


    Meal 8: 2 Ser Whey
    2 Tbsp EVOO

    Meal 9: 2 Ser Whey
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    Quote Originally Posted by v1hyp View Post
    1 DEC 08:

    I took Friday off so I had a full four days off. Overall, the workout went well, minus the issues I mentioned- above. You may notice that Iím replacing some exercises and changing the rotation of others.
    thats just what the big man talks about doing, when needed will extend the blast a couple extra weeks.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by smeton_yea View Post
    thats just what the big man talks about doing, when needed will extend the blast a couple extra weeks.
    Yeah, trying to make it last till the EOM!
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    4 DEC 08: B2 (THR) WK #5

    No Cardio 4 DEC Eclip-Mach 20 Min:

    1. Incline DB Curls: 30-21 (New)
    2. Gorilla Curls: 45-10 (New)
    3. Seated Calf Raises: LT 55-12 TT 55-15
    4. Sumo Leg Press: 270- 14 (New)
    5. HS, Leg Press: LT 690-9 WM: 450-25,
    TT: 695-9 475-20

    I added a few new exercises to the routine. Not sure if Iíll keep the Sumoís with Leg Press, back feels really tight.


    Iím not going to be posting what I eat anymore. Mainly, for two reasons. First, it just seems to becoming repetitious and second, It doesnít appear as if anyone really gives a sh*t so I figure, Why bother. I will keep a log of what I eat if anyone cares to see it otherwise, I will just post comments here and there along with my body weight. As far as my view on this diet so far, I havenít really seen much in weight gain or loss for that matter. I do feel as if
  37. New Member
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    9 DEC 08 (Tue) B2: WK 6

    No Cardio

    1. EZ-Curls LT: 105-10 TT: 105-12 (The weight is starting to Feel really heavy. I’m considering changing this one out.)
    2. Wrist Curls: 85-9
    3. Standing Calf Raises: LT: 100-13 TT: 100-15
    4. DB Incline Leg Curls: 25-13 ) added an incline to this to increase the focus to the ham’s).
    5. V-Sqts: LT: 280-9 & 225-22 TT: 385-7 & 230-22
  38. New Member
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    11 Dec 08: A3 (Thr)

    No Cardio

    Decline Bar Press: LT 250-13
    TT 250-14
    Standing Mil-Press: LT 135-12
    TT 135-14
    Bar Shrugs: LT 275-8 & 295-6
    TT 275-9,, 300-6
    Lying Tri Ext (Off the Floor): LT 100-12
    TT 100-14
    Close Grip Pull Downs 140-16
    Smith Machine Bent Over Rows ( Bar not included) 100-12 & 120-10
  39. New Member
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    SAT: 13 Dec 08 B#

    Preacher Curls (Free Bar, Small bar) (Bar not included): 30-17
    Gorilla Curls: LT: 45-10 TT: 45-12
    Leg Press Calf Presses: RP: 410-21
    Sumo Leg Press: LT: 270-15 TT: 280-13
    Smith Front Sqts: (Bar not included) 100-12 150-10

    Cardio 15min 2.0% Grade 3.3 speed Treadmill
  40. New Member
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    15 Dec 08: Mon A1:

    DB Bench Press: 100-13
    DB Seated Press LT 60-14 TT: 65-11
    DB Shrugs: 100-8 & 135-5
    Smith Mach Rev-Grip Tri-Press: 150-16
    Front-Lat Pull down: 160-15
    T-Bar: 150-10

    Cardio: 30 min Treadmill.
  

  
 

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