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compudog's workout log

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    Gym Mon Oct 17 2011


    Warmup- 5 min. treadmill 5.5 m.p.h.


    Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5


    Dumbbell Curls + Hyperextensions
    - lb x reps (x2)
    - 35 x 10
    - 40 x 8
    - 45 x 6
    - 50 x 5
    - 55 x 5
    - 10 hypers
    - 55 x 5
    - 10 hypers
    - 55 x 5
    - 10 hypers



    Notes: Good workout. Was sick last week, feeling better now.

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    Gym Wed Oct 19 2011


    Warmup
    - 10 min. stationary bike

    Box Squats (parallel box)
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 225 x 5
    - 245 x 5
    - 275 x 5 <- P.R. + 10 lb
    - 275 x 5
    - 225 x 10


    Notes: Short workout. Need to lean into a bit more tomorrow.
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    Gym Thu Oct 20 2011


    Warmup
    - 5 min. jogging (5.5 mph) on treadmill.


    Bench Press + Hyperextensions
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 220 x 5 <- P.R. + 5 lb
    - 220 x 4
    - 10 hypers
    - 220 x 4
    - 10 hypers
    - 220 x 4
    - 10 hypers
    - 220 x 3
    - 205 x 4
    - 185 x 3
    - 155 x 4
    - 135 x 8


    Notes: Ok workout.
    •   
       

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    Gym Sat Oct 22 2011


    Warmup- 5 min. walking treadmill

    Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 4
    - 135 x 3
    - 135 x 3
    - 115 x 5
    - 95 x 5
    - 65 x 10
    - 65 x 10
    - 65 x 10
    - 65 x 10
    - 65 x 10

    Dumbbell Rows
    - lb x reps (x2)
    - 60 x 15
    - 70 x 15
    - 80 x 15
    - 70 x 15

    - 60 x 15


    Notes: Ok workout. Haven't been in the gym on a Saturday for a while.
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    Gym Mon Oct 24 2011


    Warmup- 5 min. stationary bike

    Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 275 x 5
    - 225 x 5

    Dumbbell Curls
    - lb x reps (x2)
    - 35 x 10
    - 35 x 10
    - 35 x 10
    - 35 x 10
    - 35 x 10


    Notes: Ok workout. Wanted 2 sets at 315 on deadlift, but didn't have enough time to rest long enough.
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    Gym Tue Oct 25 2011


    Warmup
    - 5 min. walking treadmill

    Bench Press + Slantboard
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 220 x 5
    - 220 x 5
    - 10 situps
    - 220 x 5
    - 10 situps
    - 220 x 5
    - 10 situps
    - 220 x 5
    - 115 x 10
    - 115 x 10
    - 115 x 10
    - 115 x 10
    - 115 x 10


    Notes: Ok workout. Couldn't decide what to do for assistance work today so I just did more bench presses.
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    Gym Thu Oct 27 2011


    Warmup
    - 5 min. jogging treadmill.

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 3
    - 275 x 3
    - 295 x 2
    - 315 x 3 <- P.R. + 40 lb !!!

    Leg Press + Slantboard
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10
    - 10 situps
    - 690 x 8
    - 10 situps
    - 780 x 8
    - 10 situps
    - 870 x 8

    Notes: What can I say I'm a beast.
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    Gym Fri Oct 28 2011


    Warmup
    - 5 min. jogging treadmill

    Press + Hyperextensions
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 135 x 5
    - 10 hypers
    - 135 x 5
    - 10 hypers
    - 135 x 5
    - 10 hypers
    - 135 x 5

    Iso-Lateral Row Machine
    - lb x reps
    - 100 x 10
    - 190 x 10
    - 280 x 10
    - 370 x 10 (1 side at a time)
    - 280 x 10
    - 190 x 10
    - 100 x 10


    Notes: Good workout, except that I smoked my nose on my second working set of presses. They say a person's nose never stops growing, so that's my excuse: I'm old and my nose is big.
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    Gym Mon Oct 31 2011


    Warmup
    - 5 min. jogging treadmill.

    Deadlift + Slantboard
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 315 x 4
    - 10 situps
    - 335 x 1 <- P.R. + 20 lb
    - 185 x 5
    - 185 x 10
    - 10 situps
    - 185 x 10
    - 10 situps
    - 185 x 10


    Notes: Ok workout.
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    Gym Tue Nov 01 2011


    Warmup
    - 5 min. jogging treadmill.

    Bench Press + Hyperextensions
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 225 x 5 <- P.R. + 5 lb
    - 225 x 5
    - 225 x 5
    - 205 x 5
    - 10 hypers
    - 185 x 10
    - 10 hypers
    - 155 x 10
    - 10 hypers
    - 135 x 10

    Notes: Ok workout.
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    Setting a lot of PR's over here!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
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    Quote Originally Posted by emekajokammor View Post
    Setting a lot of PR's over here!
    Hi, thanks for noticing dude. It's been a pretty good run I'll admit. I'm kind of feeling like I've maxed out the linear progression though, at least for the time being, so I'm going to switch to a 531 schedule starting next week. Hoping to level up that way in a couple months.
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    Gym Thu Nov 03 2011


    Warmup
    - 5 min jogging treadmill

    Box Squats + Hyperextensions
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 2
    - 225 x 10
    - 225 x 10
    - 10 hypers
    - 225 x 10
    - 10 hypers
    - 225 x 10
    - 10 hypers
    - 225 x 10

    Notes: Good workout.
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    Gym Sat Nov 05 2011


    Warmup
    - 5 min jogging treadmill

    Press + Slantboard
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 85 x 5
    - 95 x 5
    - 115 x 5
    - 145 x 4 <- P.R. + 10 lb
    - 145 x 3
    - 10 situps
    - 145 x 3
    - 10 situps
    - 145 x 3
    - 10 situps
    - 145 x 3

    Upright Barbell Rows + Military Press
    - lb x reps (x2)
    - 60 x 10
    - 65 x 10
    - 70 x 10
    - 65 x 10
    - 60 x 10

    Notes: Good workout.
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    Gym Mon Nov 07 2011


    531 schedule: cycle 1 week 1 day 1

    Warmup
    - 5 min. jogging treadmill

    Deadlift
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 200 x 5
    - 230 x 5
    - 260 x 10

    Pullups + Slantboard
    - 5 pullups
    - 5 pullups
    - 10 situps
    - 5 pullups
    - 5 pullups
    - 10 situps
    - 5 pullups
    - 5 pullups
    - 10 situps
    - 5 pullups


    Notes: Good workout

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    Gym Tue Nov 08 2011


    531 Schedule: cycle 1, week 1, day 2

    Warmup
    - 5 min. stationary bike

    Bench Press + Slantboard
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 150 x 5
    - 175 x 5
    - 195 x 12
    - 115 x 10
    - 115 x 10
    - 10 situps
    - 135 x 10
    - 10 situps
    - 135 x 10
    - 10 situps
    - 135 x 10

    Notes: Good workout.
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    Gym Thu Nov 10 2011


    531 Schedule, cyle 1, week 1, day 3

    Warmup

    - 5 min. stationary bike.

    Box Squats + Slantboard
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 235 x 5
    - 250 x 12
    - 225 x 10
    - 225 x 10
    - 10 situps
    - 225 x 10
    - 10 situps
    - 225 x 10
    - 10 situps
    - 225 x 10


    Notes: Good workout.
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    Gym Sat Nov 12 2011


    531 Schedule: cycle 1, week 1, day 4

    Warmup
    - 10 min. stair master

    Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 85 x 5
    - 105 x 5
    - 125 x 5
    - 145 x 4
    - 125 x 8

    Upright Barbell Rows + Military Press + Hyperextensions
    - lb x reps (x2)
    - 65 x 10
    - 70 x 10
    - 10 hypers
    - 75 x 10
    - 10 hypers
    - 70 x 10
    - 10 hypers
    - 65 x 10


    Notes: Pretty good workout, messed up adding weight, didn't intend to be pressing 145, oh well. Total time; 50 minutes including shower.
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    Gym Mon Nov 14 2011


    531 Schedule: cycle 1, week 2, day 1

    Warmup
    - 5 min. jogging treadmill

    Bench Press
    - lb x reps
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 160 x 3
    - 185 x 3
    - 205 x 9

    Dumbell Bench Press + Slantboard
    - lb x reps
    - 60 x 10
    - 60 x 10
    - 10 situps
    - 60 x 10
    - 10 situps
    - 60 x 10
    - 10 situps
    - 60 x 10


    Notes: Good workout.
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    Gym Tue Nov 15 2011


    531 Schedule: cycle 1, week 2, day 2

    Warmup
    - 5 min. jogging treadmill

    Deadlift
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 215 x 3
    - 245 x 3
    - 275 x 11

    Pullups + Ab Coaster (+20 lb)
    - exc. x reps
    - pu x 5
    - pu x 5
    - ac x 20
    - pu x 5
    - pu x 5
    - ac x 20
    - pu x 5
    - pu x 5
    - ac x 20
    - pu x 5


    Notes: Good workout.
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    Gym Thu Nov 17 2011


    531 Schedule: cycle 1, week 2, day 3

    Warmup
    - 5 min. stair master

    Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 85 x 5
    - 100 x 3
    - 115 x 3
    - 130 x 6

    Upright Row + Military Press + Hyperextensions
    - lb x reps (x2)
    - 70 x 10
    - 75 x 10
    - 10 hypers
    - 80 x 10
    - 10 hypers
    - 75 x 10
    - 10 hypers
    - 70 x 10


    Notes: Ok workout.
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    Gym Fri Nov 18 2011


    531 Schedule: cycle 1, week 2, day 4

    Warmup
    - 5 min. jogging treadmill

    Box Squats + Slantboard (+10 lb behind my head)
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 3
    - 235 x 3
    - 265 x 10
    - 185 x 10
    - 185 x 10
    - 10 situps
    - 185 x 10
    - 10 situps
    - 185 x 10
    - 10 situps
    - 185 x 10


    Notes: Good workout.
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    Gym Sat Nov 19 2011


    Cardio day

    - 20 min treadmill, 5.5 - 3.0 mph, 0-15% incline. Cal = 260

    - 20 min stairmaster, Cal = 240

    - 20 min stationary bike, Cal = 190

    Total Cal = 690

    Notes: Ok workout.
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    Gym Mon Nov 21 2011


    531 Schedule: cycle 1, week 3, day 1

    Warmup
    - 5 min. walking treadmill

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 175 x 5
    - 195 x 3
    - 220 x 6
    - 135 x 10

    Dips (bodyweight) + Slantboard (+10 lb)
    - exc. x reps
    - dips x 10
    - situps x 10
    - dips x 10
    - situps x 10
    - dips x 10
    - situps x 10
    - dips x 10
    - dips x 10


    Notes: Good workout.
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    Gym Tue Nov 22 2011


    531 Schedule: cycle 1, week 3, day 2

    Warmup
    - 5 min. jogging treadmill

    Deadlift
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 230 x 5
    - 260 x 3
    - 290 x 11

    Pullups + Ab Coaster (+40 lb)
    - exc. x reps
    - pu x 5
    - pu x 5
    - ac x 20
    - pu x 5
    - pu x 5
    - ac x 20
    - pu x 5
    - pu x 5
    - ac x 20


    Notes: Ok workout. Had a little trouble with the lockout on my last rep @ 290.
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    Gym Thu Nov 24 2011


    Warmup
    - 5 min. walking treadmill

    Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 85 x 5
    - 110 x 5
    - 125 x 3
    - 135 x 7

    Upright Rows + Military Press + Slantboard (+10 lb)
    - lb x reps (x2)
    - 75 x 10
    - 80 x 10
    - 10 situps
    - 85 x 10
    - 10 situps
    - 80 x 10
    - 10 situps
    - 75 x 10


    Notes: Good workout.
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    Gym Fri Nov 25 2011


    531 Schedule: cycle 1, week 3, day 4

    Warmup
    - 5 min. stationary bike

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 220 x 5
    - 250 x 3
    - 280 x 8

    Leg Press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10
    - 400 x 10
    - 200 x 10

    Hack Squat Machine + Vertical Slantboard
    - lb x reps
    - 90 x 10
    - 10 situps
    - 180 x 10
    - 10 situps
    - 270 x 10
    - 10 situps
    - 180 x 10
    - 10 situps
    - 90 x 10


    Notes: Really good workout. Went a bit over for time but oh well. Next week is deload.
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    Gym Mon Nov 28 2011


    531 Schedule: cycle 1, week 4, day 1

    Warmup
    - 5 min. walking treadmill

    Bench Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 85 x 5
    - 95 x 5
    - 115 x 5
    - 140 x 5

    Dumbbell Press + Slantboard
    - lb x reps
    - 50 x 10
    - 10 situps
    - 50 x 10
    - 10 situps
    - 50 x 10
    - 10 situps
    - 50 x 10
    - 10 situps
    - 50 x 10
    - 10 situps

    + Cardio
    - 10 min. stationary bike


    Notes: Pretty good workout.
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    You'll like 5/3/1. Makes life simple. A suggestion would be to get some micro-loads. Smaller jumps has really helped me with always moving forward. Also I always look to PR by Wendler's formula. It's great to keep you moving forward without setting all your eggs on the specific rep maxes. Rep here and there adds up this way. Looks good, good luck.
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    Quote Originally Posted by Mr.Sinister View Post
    You'll like 5/3/1. Makes life simple. A suggestion would be to get some micro-loads. Smaller jumps has really helped me with always moving forward. Also I always look to PR by Wendler's formula. It's great to keep you moving forward without setting all your eggs on the specific rep maxes. Rep here and there adds up this way. Looks good, good luck.
    Hey thanks. I'm liking it so far but I have to admit I find the deload a bit strange. Too used to going to the max all the time I guess.
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    Gym Tue Nov 29 2011


    531 Schedule: cycle 1, week 4, day 2

    Warmup - 5 min. walking treadmill

    Deadlift
    - lb x reps
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5


    Notes: Ok workout. Had to bail early, no assistance work today.
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    Gym Wed Nov 30 2011


    Cardio Day

    - 20 min. treadmill, 3.0 mph, 15% incline. Cal = 260

    - 20 min. elliptical trainer, Cal = 300

    Total Cal = 560


    Notes: Ok workout.
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    Gym Thu Dec 01 2011


    531 Schedule: cycle 1, week 4, day 3

    Warmup
    - 5 min. stairmaster

    Press
    - lb x reps
    - 45 x 5
    - 55 x 5
    - 65 x 5
    - 75 x 5
    - 85 x 5
    - 95 x 5

    Upright Rows + Military Press + Slantboard
    - lb x reps
    - 60 x 10
    - 10 situps
    - 60 x 10
    - 10 situps
    - 60 x 10
    - 10 situps
    - 60 x 10
    - 10 situps
    - 60 x 10
    - 10 situps


    Notes: Ok workout.
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    Gym Fri Dec 02 2011


    531 Schedule: cycle 1, week 4, day 4

    Warmup
    - 5 min. stationary bike

    Box Squat
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 155 x 5
    - 175 x 5

    Leg Press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10
    - 400 x 10
    - 200 x 10

    RDL
    - lb x reps
    - 135 x 6
    - 135 x 6
    - 135 x 6
    - 135 x 6
    - 135 x 6

    Hack Squat Machine + Ab Coaster (+20 lb)
    - lb x reps
    - 90 x 10
    - ac x 10
    - 180 x 10
    - ac x 10
    - 270 x 10
    - ac x 10
    - 180 x 10
    - ac x 10
    - 90 x 10
    - ac x 10


    Notes: Good workout. A bit more volume than usual but I was feeling impatient with the deload.
  35. Advanced Member
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    Gym Sat Dec 03 2011


    Cardio Day

    - 20 min. stationary bike. Cal ~ 200

    - 20 min. walking treadmill, 3.0 mph, 15% incline, Cal = 275

    Total Cal 475


    Notes: Ok workout.
  36. Advanced Member
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    Gym Mon Dec 05 2011


    531 Schedule: cycle 2, week 1, day 1

    Warmup
    - 5 min. stationary bike

    Bench Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 150 x 5
    - 175 x 5
    - 200 x 10

    Dips (BW) + Slantboard (+10 lb)
    - exc. x reps
    - dips x 10
    - situps x 10
    - dips x 10
    - situps x 10
    - dips x 10
    - situps x 10
    - dips x 10
    - situps x 10
    - dips x 10
    - situps x 10

    Standing Calf Raise
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10


    Notes: Ok workout.
  37. Advanced Member
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    Gym Tue Dec 06 2011


    531 Schedule: cycle 2, week 1, day 2

    Warmup
    - 5 min. walking treadmill

    Deadlift
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 235 x 5
    - 265 x 14

    Pull-ups + Vertical Slantboard
    - exc. x reps
    - pu x 5
    - pu x 5
    - su x 10
    - pu x 5
    - pu x 5
    - su x 10
    - pu x 5
    - pu x 5
    - su x 10
    - pu x 5
    - pu x 5
    - su x 10
    - pu x 5


    Notes: Good workout.
  38. Advanced Member
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    Gym Wed Dec 07 2011


    Cardio Day


    - 20 min. stairmaster, Cal = 250


    - 20 min. stationary bike, Cal ~ 200


    Total Cal = 450


    Notes: Ok workout.
  39. Advanced Member
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    Gym Thu Dec 08 2011


    531 Schedule: cycle 2, week 1, day 3

    Warmup
    - 5 min. walking treadmill

    Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 85 x 5
    - 95 x 5
    - 110 x 5
    - 125 x 10

    Military Press + Bent Over Rows + Slantboard (+10 lb)
    - lb x reps (x2)
    - 80 x 10
    - 10 situps
    - 80 x 10
    - 10 situps
    - 80 x 10
    - 10 situps
    - 80 x 10
    - 10 situps
    - 80 x 10
    - 10 situps


    Notes: Good workout.
  40. Advanced Member
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    Gym Fri Dec 09 2011


    531 Schedule: cycle 2, week 1, day 4

    Warmup
    - 5 min. walking treadmill

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 195 x 5
    - 225 x 5
    - 255 x 11

    Leg Press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10
    - 400 x 10
    - 200 x 10

    Hack Squat Machine
    - lb x reps
    - 90 x 10
    - 180 x 10
    - 270 x 10
    - 180 x 10
    - 90 x 10

    Standing Calf Raise + Ab Coaster (+20 lb)
    - lb x reps
    - 150 x 10
    - ac x 20
    - 150 x 10
    - ac x 20
    - 150 x 10
    - ac x 20
    - 150 x 10
    - ac x 20
    - 150 x 10
    - ac x 20


    Notes: Ok workout.
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