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  1. Board Supporter
    guyfromkop2's Avatar
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    nice leg workout

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    yea, I am running late posting my workouts, trying to get some issues with computer straightened out, it is being a pain, should be caught up monday hopefully.
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    thursday=3/10/06

    Arms:
    pushdowns v-bar:
    1X10=100lbs
    3X10=150
    skull crushers:
    1X10=95
    1X10=110
    1X10=120
    Tate presses:
    1X8=50
    1X8=55
    1X6=65
    Barbell Curls:
    1X10=65
    1X10=85
    1X10=105
    1X6=125
    alternate dumbell curls:
    1X10=45
    1X10=50
    1X6=55
    one arm pressdowns:
    3X10=40
    Cross body hammer curls:
    1X10=65
    1X10=70
    1X10=75
    crossover machine concentration curls standing:
    3X10=40
    Forearm rockers:
    3Xfailure:40
    Cardio: 30 minutes
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  4. Board Supporter
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    that's a whole lotta curlin right there, when do you do your heavy back work?
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    tommorow should be back, I didn't get to it last week, I swapped it for legs, since I did not do legs the week before, I was planning on doing it this past saturday. friday night I hung out with some friends and had a few beers, and did not get to bed till 3:00a.m., so I did not workout saturday, bad choice I know. everything should be getting back on track now I hope.
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    I am going to skip some workouts, and start back again with todays since I am so behind. It is the only way I can catch up.
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    tuesday=3/21/06

    Shoulders:
    High pulls: first time I have done these in along time.
    3X10=135
    Arnold preses:
    1X10=20
    1X10=30
    1X10=40
    seated bent over laterals:
    3X10=35
    reverse pec deck:
    1X10=60
    1X10=70
    1X10=80
    Smith machine shrugs:
    1X10=135
    1x10=225
    3x10=315
    1x10=405
    Abs:
    hanging knee ups:
    3x20
    cardio: 30 minutes
  8. Board Supporter
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    guy as soon as I get caught up on everything, I will post on teamsniffy. Thanks
  9. Board Supporter
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    no problem man
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    wednesday=3/22/06

    short on time so did not do as much as usual

    Back:
    Deadlifts:
    1x10=135
    1x8=225
    1x5=275
    1x3=295
    1x3=315
    1x1=365
    barbell rows: not really used to these yet
    1x10=155
    1x10=185
    1x10=205
    pulldowns v-handle:
    1x10=150
    1x10=160
    1x10=170
    v-handle rows:
    1x10=180
    1x10=190
    1x10=200
    Cardio= 30 minutes
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    thursday=3/23/06

    Arms:
    Pushdowns:
    1x10=100
    1x10=130
    3x10=150
    skull Crushers:
    1x10=115
    1x10=120
    1x10=125
    Tate Presses:
    1x10=45
    1x10=55
    1x8=60
    alternate curls:
    1x10=45
    1x8=50
    1x8=55
    Barbell curls:
    1x10=65
    1x10=85
    1x10=105
    1x8=125
    coss body hammer curls:
    1x10=65
    1x10=70
    1x10=75
    one arm pushdowns:
    3x10=40
    concentration Curls:
    3x10=60
    Forearm rockers:
    3x10=40
    Abs
    hanging knee ups:
    3x20
    cardio: 30 minutes
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    saturday=3/25/06

    Legs:
    Squats:
    1x10=135
    1x8=225
    1x6=275
    1x6=295
    1x6=315
    leg press supersetted with calves:
    1x10=275
    1x10=365
    1x10=415
    1x10=505
    1x8=595
    goodmornings:
    1x10=115
    1x10=125
    1x10=135
    leg curls:
    1x10=60
    1x10=70
    1x10=80
    leg extensions:
    1x10=110
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    monday=3/27/06

    Chest:
    Bench press:
    1x10=135
    1x6=225
    1x6=280
    1x6=300
    1x5=315
    1x1=350
    tried 380 did not get,really did not expect to.
    1x negative=405 trying to get the feel of it.
    1x4=225 purple band
    1x4=225 purple band
    Incline Dumbell press:
    1x10=75
    1x10=95
    1x6=110
    weighted dips: +35lbs
    3xfailure
    Abs: Hanging knee ups
    3x20
    cardio: 30 minutes
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    tuesday=3/28/06
    Cardio= 30minutes
    was not in the mood to hit it hard.

    Wednesday=3/29/06

    Back:
    T-bar rows:
    1x10=45lb plate
    1x10=2x 45lb
    1x10=3x 45lb
    1x6=4x 45lb
    one arm dumbell rows:
    3x10=110
    V-handle pulldowns:
    1x10=152.5
    1x10=162.5
    1x10=172.5
    Seated V-handle rows:
    1x10=182.5
    1x10=192.5
    1x10=202.5
    Machine assisted pullups:
    3x10
    Deadlifts:
    1x10=135
    1x6=225
    1x6=275
    1x5=315
    1x2=335
    1x2=355
    Cardio= 30 minutes
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    thursday=3/29/06

    took it easy tonight

    Arms:
    alternate dumbell Curls supersetted with rope hammer curls:
    3x10=35
    3x10=100lbs
    underhand tricep pressdowns straight bar:
    3x10=100
    dips:
    3xfailure= + 35lb plate
    Abs:
    hanging knee ups:
    3x20
    cardio: 30 minutes
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    Monday=4/3/06

    Chest:
    bench press: most is warmup
    1x5=185
    1x3=225
    1x2=260
    1x1=295
    1x1=340
    1x1=380 max new PR for me, went up pretty easy
    1x0=390 tried it, got it to my sticking point and could not go any further
    1x405 static hold, held it for about 30 seconds
    close grip bench:
    1x8=265
    Incline dumbell press:
    1x10=75
    1x10=95
    1x8=110
    dips:
    3xfailure= + 35lb plate
    abs:
    hanging knee ups:
    3x20
    cardio: 30 minutes
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    tuesday:4/4/06

    Shoulders:
    smith machine presses:
    1x10=135
    1x10=155
    1x10=165
    1x8=185
    seated bent over laterals:
    3x10=35
    side laterals:
    3x10=30
    front raises:
    3x10=30
    reverse pec deck:
    1x10=70
    1x10=80
    1x10=90
    shrugs:
    1x10=135
    1x10=225
    3x10=315
    1x10=405
    cardio: 30 minutes
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    wednesday=4/5/06

    Legs:
    Squats
    1x10=135
    1x8=225
    1x6=275
    1x6=315
    1x6=335
    leg press: supersetted with calves
    1x10=225
    1x10=315
    1x10=405
    1x10=495
    1x6=545
    goodmornings:
    1x10=115
    1x10=125
    1x10=135
    cardio: 30 minutes
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    Thursday=4/6/06

    Arms:
    Pushdowns:
    1x10=100
    3x10=150
    skull crushers:
    1x10=105
    1x10=115
    1x10=125
    tate presses:
    1x8=55
    1x6=60
    1x5=65
    barbell curls:
    1x10=85
    1x10=105
    1x6=125
    crossbody hammer curls:
    1x10=70
    1x10=75
    1x10=80
    one arm pushdowns:
    3x10=40
    hanging concentration curls:
    2x10=60
    1x8=60
    alternate dumbell curls supersetted with rope hammer curls:
    2x10=35/80
    forearm rockers:
    3xF=45
    cardio 30 minutes
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    monday=4/10/06

    chest:
    Bench press: was going to max but decided not to pec on left side felt a little tweaked, that is why there is a funky warmup than usual.
    1x5=185
    1x3=225
    1x2=260
    1x1=295
    1x1=315 after this is where I was goinig to go for 390, but decided not to
    1x6=315
    1x4=340
    close grip bench:
    1x6=270
    Incline dumbell press:
    1x10=75
    1x10=95
    1x6=110
    weighted dips: +35lbs
    3xFailure
    Abs:
    hanging knee ups:
    3x20
    cardio: 30 minutes
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    Tuesday=4/11/06

    Back:
    T-bar rows:
    1x10= 45plate
    1x10=2x45
    1x10=3x45
    1x5=4x45+5lbs
    one arm dumbell rows:
    3x10=110
    v-bar close grip pulldowns:
    1x10=160
    1x10=170
    1x10=180
    v-bar rows:
    1x10=190
    2x10=200
    machine assisted pullups:
    3x10
    Rack pulls:
    1x10=135
    1x6=225
    1x6=295
    1x5=315
    1x2=365
    1x1=385
    cardio: 30 minutes
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    wednesday=4/12/06

    Shoulders:
    Smith machine Military Press:
    1x10=135
    1x10=155
    1x8=185
    1x8=195
    Shrugs:
    1x10=135
    1x10=225
    1x10=315
    1x10=405
    Abs: hanging knee raises
    3x20
    cardio:20 minutes

    quick workout had limited amount of time and my joints are a little achey.
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    monday=4/17/06
    have a nasty cold feel really run down, this week I will cut back on everthing till I get better, then start pounding again

    Chest:
    Dips: + 45lb plate
    3xF
    Abs: hanging kee ups
    3x20
    cardio: 30 minutes
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    Monday=4/24/06

    Chest:
    Barbell bench press:
    1x10=135
    1x6=225
    1x2=285
    1x6=315
    Close grip Bench presses:
    1x8=275
    1x5=295

    Incline dumbell presses:
    weights are lower, because I set the bench up with a steeper incline than usual, so I can hit my chest with a different angle.
    1x10=75
    1x10=85
    1x7=100
    Dips: +35lb plate
    3xFailure
    abs: hanging knee ups
    3x20
    cardio: 30 minutes
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    tuesday=4/25/06

    Back:
    deadlifts:
    1x8=135
    1x6=225
    1x5=275
    1x3=315
    1x1=365
    1x1=385 PR
    one arm dumbell rows:
    3x10=110
    T-bar rows:
    1x10=90
    1x10=135
    1x10=180
    1x6=225
    V-bar close grip pulldowns:
    1x10=150
    1x10=160
    1x7=170
    Cardio: 30 minutes
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    wednesday=4/26/06

    shoulders:
    cable crossover internal rotations:
    2x20
    cable crossover external rotations:
    2x20
    Smith machine Military press:
    1x10=135
    1x8=185
    1x6=205
    bent over laterals:
    3x10=35
    laterals:
    3x10=30
    front raises:
    3x10=30
    smith machine shrugs:
    1x10=135
    3x10=225
    cardio: 30 minutes
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    thursday=4/27/06

    Arms:
    Skull Crushers:
    3x10=105
    Alternate dumbell curls with 35lbs supersetted with rope Hammer curls:
    3x10=100lbs
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    monday=5/1/06

    went light today feel a little overtrained, plus where my pec ties into my left shoulder is still giving me some pain, I think it is inflammed, so I iced it tonight when I got home.

    Chest:
    Bench press:
    1x10=135
    incline dumbell press:
    3x10=75lbs
    Incline flyes:
    3x10=30lbs
    flat flyes:
    3x10=30lbs
    abs: hanging knee ups:
    3x20
    Cardio: 30 minutes
  29. Registered User
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    congrats with the PR on deads. smart move playing it safe with the pec as well, i could learn a thing or two from that.
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    thanks beelzebub

    Tuesday=5/2/06

    Note: the poundage on my squats has went down because I am trying to squat parallel now before my knee would hurt if I went to deep, so far so good no knee pain.

    Legs:
    Squats:
    1x10=135
    1x6=205
    1x6=225
    1x6=245
    1x6=255
    Goodmornings:
    1x10=115
    1x10=125
    1x10=135
    hyperextensions:
    3x10= +25lb plate
    leg press:
    1x15=225
    calves:
    Cardio: 30 minutes
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