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 Post subject: Transformation 2014
 Post Posted: Wed Jan 22, 2014 10:25 am 

Joined: Mon Nov 03, 2008 4:00 pm
Posts: 366
Location: new york
had a log but I am gonna restart since I've out of the gym due to injury and being deathly Ill
so Here are my starting stats:

DATE: 1/22/12
WEIGHT: 172
BF%: 11

CLEAN & JERK
LOAD: 45/65/85/95/115/135/145/165(FAIL ON 1ST REP)

SNATCH
LOAD: 45/65/85/95/115/135(FAIL ON 1ST REP)

BENCH
LOAD: 45/65/85/105/125/145/165/185

PULL-UPS
REPS: 12/10/9/6

PUSH-UPS
REPS: 60/55/50/40

PUSH-UPS IN 10 SECS
REPS:15/14/15/15

SQUAT
LOAD: 45/95/115/145/175/205/245/275

DEADLIFT
LOAD:45/95/135/165/185/225/275/315

PLANK
TIME: 2:30

_________________
my only limitation is having no limitations!!!!


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 Post subject: WEEK 1/ DAY 1
 Post Posted: Mon Jan 27, 2014 9:37 am 

Joined: Mon Nov 03, 2008 4:00 pm
Posts: 366
Location: new york
DATE:1/27/14
WEIGHT: 172

BENCH PRESS(PYRAMID)
SETS:7
REPS: 1-7
LOAD: 145 LBS

BENCH PRESS(DOUBLE BARREL)
SETS:3
REPS: 5
LOAD: 95 LBS
REST: 60 SECS

PULL-UPS (PYRAMID)
SETS: 5
REPS: 1-5

SQUAT (PYRAMID)
SETS:10
REPS:1-10
LOAD:185

SQUAT(DOUBLE BARREL)
SETS:3
REPS: 5
LOAD:185
REST: 60 SECS

_________________
my only limitation is having no limitations!!!!


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 Post subject: Re: Transformation 2014
 Post Posted: Wed Jan 29, 2014 12:32 am 

Joined: Mon Nov 03, 2008 4:00 pm
Posts: 366
Location: new york
Date: 1/28/14
Weight: 172

Core
Flag x 5
Wipers x 5
Elevated leg raises x 15
Russian twists x 10
Load: 65
Plank x 1:45

Sets:3
Rest: 60 secs

Shadowbox x 30 secs
Burpees x 30 secs
Jumping jacks x 30 secs
Split jumps x 30 secs
High knee DB press x 30 secs
Shadowbox x 30 secs
Sets: 3
Rest: 60 secs

_________________
my only limitation is having no limitations!!!!


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 Post subject: Re: Transformation 2014
 Post Posted: Wed Jan 29, 2014 5:35 am 

Joined: Mon Nov 03, 2008 4:00 pm
Posts: 366
Location: new york
Date: 1/29/14
Weight: 172

Clean & Jerk
Sets:5
Reps: 3
Load: 65/95/115/135/155
Rest: 60 secs

Snatch
Sets:4
Reps: 3
Load: 65/95/115/125
Rest: 60 secs

1 arm Bench
Plyo push ups
Sets:4
Reps: 5/8
Load: 70
Rest: 60 secs

DB Lunges
Jump Lunges
Sets: 4
Reps: 5
Load: 2 x 70
Rest: 60 secs

Wall sit
Jump squat
Sets: 4
Reps: 60 secs/ 10
Load: 25/ 2 x 20
Rest: 60 secs

_________________
my only limitation is having no limitations!!!!


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