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Post by gman on Nov 28, 2007 10:18:17 GMT -5
28 Nov 07
Squats 135x7, 155x5, 165x4, 175x3, 180x3
Step-ups -pair of 40LB dumbbells 3x8
Pullthrus 100x15, 110x12
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Post by gman on Nov 29, 2007 23:56:31 GMT -5
Thurs 29Nov07
Parallel dips 1x20, 1x13, 1x11
1arm reverse grip pull downs 70 3x8
close grip pulldowns 130 1x10, 2x9
lateral raises 15LBSx15, 20LBSx12
Hammer curls 35 2x9, 1x8
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Post by Roger on Nov 30, 2007 7:14:50 GMT -5
Looking good, keep it up
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Post by gman on Dec 2, 2007 2:05:55 GMT -5
Thank you Sir,
Sat 1Dec07 Light leg workout
Reverse lunges (drop set) dumbbell lunges 30x15, 25x12, 20x11 Fwd lunges 30x15, 25x14 20x10
1legged dumbbell RDL 2 (drop set) 50x12, 45x12, 40x12
Reverse hypers BW (swiss ball on bench version) 2x20
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Post by gman on Dec 3, 2007 9:52:56 GMT -5
Mon 3Dec07
Flat bench 135x5, 155x4, 165x4, 170x3, 175x3, 185x3
Incline dumbbell bench 70 2x8, 1x7
1arm dumbbell rows 65 4x10
machine rear-delt flys 70 2x12, 60x14
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Post by Roger on Dec 3, 2007 19:12:26 GMT -5
Good one Grant
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Post by gman on Dec 5, 2007 23:19:16 GMT -5
Thank you Roger.
Wed 5Dec07
I think for a while I am going to drop squats and regular deads until my lower back feels better. I will do more 1legged/uni-lateral movements for lower body.
Speed skater squats bwx5, pair 20LB dumbbellsx5, 25x5, 30x4, 40x4. Speed skater squats are basically bulgarian splits squats w/ 1 1/2 reps.
dumbbell reverse lunges 30 1x15, 35 1x12
Hammer strength Iso glute kick-backs 70 3x10
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Post by Tim Wescott on Dec 6, 2007 17:56:10 GMT -5
I can sympathize with you on the back pain Grant........I may have to drop squats and deads too.
I hope not,but if it keeps me healthy,I`ll do it.
Good luck with it and nice consistant training!! #bowdown3ht#
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Post by gman on Dec 7, 2007 21:49:55 GMT -5
Regarding my lower body workout, looks like one step back for two steps fwd.
Here is today's workout Friday 7Dec07
Dips bwx20, x15, x11
1 arm reverse tricep pulldowns 50 3x7, 55x5
close grip pulldowns to clavical 110 4x9- On the bottom portion I contracted by trying to pull the attachment apart.
Lateral raises 15 1x15, 20 2x12
hammer curls 35 3x8
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Post by Tim Wescott on Dec 8, 2007 9:08:20 GMT -5
NICE!!!!!!!!!!!!!
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Post by Roger on Dec 8, 2007 14:44:02 GMT -5
good job Grant
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Post by gman on Dec 10, 2007 16:39:24 GMT -5
Thanks for the encourgement.
Monday 10Dec07
Flat bench 135x5, 155x5, 165x4, 175x3, 180x3, 185x4
1a) 1arm row 65 2x11, 2x10 1b) incline dumbbell press 70 1x8, 1x10, 1x9
Bent over cable laterals 30x11, 25x15, 30x12
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Post by Roger on Dec 10, 2007 19:09:46 GMT -5
Grant , curious how tall are you and your weight ?
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Post by gman on Dec 11, 2007 10:36:53 GMT -5
I am 68" and weigh about 155. I do need to put on more size.
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Post by gman on Dec 12, 2007 21:03:27 GMT -5
12 Dec 07
Dumbbell speed skater squats 30 1x5, 40 1x5, 1x3, 1x4
Dumbbell reverse lunges 40 2x12
Iso glue kick backs 60 1x10, 1x8
Weighted reverse hypers w/ medicine ball 7LBS 1x15, 12LBS 1x12
I think I may need to work on my cardio. Lately the only cardio I have been doing is jumping rope for about 10 Min. Not 10 min straight but jump for a 45 sec-1min, rest for about 30-45 sec. Today I did 400 meter runs. Ran 400 meters at about 3/4 speed, rest for about 1.5 min to 2 min. Repeat two more times. Damn I was winded afterwards.
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Post by gman on Dec 14, 2007 10:16:10 GMT -5
Friday 14 Dec 07
Incline pushups (feet elevated on swiss ball) 1x33, 1x15, 1x13 rest 60 sec. between sets
Standing ez curl tricp ext 70x8, 75 2x8
1a alt. grip pullups 4x8 1b standing dumbbell press 35 1x12, 1x11, 1x12
dragcurls 60 1x7, 2x6
low/med intensity cardio 20 min on eliptical
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Post by Tim Wescott on Dec 16, 2007 8:56:26 GMT -5
Good one Grant......I love drag curls!!
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Post by gman on Dec 17, 2007 11:22:07 GMT -5
Drag curls is one of those effective but somewhat unknown exercises.
Monday 17 Dec 07
Weighted parallel dips bwx10, BW+35x5, BW+45x5, BW+70x4, BW+80x4
1arm floor dumbbell press 65 1x6, 1x4, 1x7
suppored rows rows 100 2x12, 1x10
12 Min of HIIT cardio on eliptical
Bentover cable laterals 30 1x10, 1x8, 25 1x5 (drop set)
kneeling rope cable pulls to throat 35 1x12
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Post by fit on Dec 17, 2007 12:20:24 GMT -5
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Post by Tim Wescott on Dec 17, 2007 14:32:33 GMT -5
Gironda was the man....way ahead of his time!
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