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 Post subject: Stephen's Log
 Post Posted: Tue Nov 02, 2010 7:40 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
Ok, some basic info.
Age: 20
Weight: 150lbs
Height: 6'3"
Body Fat: Under 9%

I would like to add some weight. I'm not super worried about it though because I haven't really started filling out yet. I would like to bring up my maximum rep in all areas. They are as follows.

B Press: 175lbs
Deadlift: 255lbs 315lbs 12/10/10
Squat: N/A


11/1/10
Warm-up
Bench press - 10x115 10x125 10x135 6x145
Bicep curl - 10x25 10x30 10x30 10x30
Chin-ups - 3 sets of 8
Dips - 4 sets 10
Wrist curl - 4 sets of 10x20
Hammer curl - 10x25 10x25 10x30 9x30


Last edited by Stephen37 on Fri Dec 10, 2010 12:16 pm, edited 1 time in total.

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 Post subject: Re: Stephen's Log
 Post Posted: Tue Nov 02, 2010 8:05 pm 
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Joined: Tue Apr 29, 2008 7:36 pm
Posts: 7443
Welcome to the boards mate, go for it.

_________________
I look in your eyes and c fear! Ill take your sole and give it the devil


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 Post subject: Re: Stephen's Log
 Post Posted: Thu Nov 04, 2010 12:41 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
11/3/10
Weight - 148lbs

Warm-up
Seated calf raises - 10x70 10x95 10x115 10x140
Squats - 8x115 8x145 6x165 5x165
Leg Press - 8x275 8x295 8x325 6x345

Circuit
Hip Abduction - 10x125 10x140 10x170
Hip Adduction - 10x95 10x110 10x140

Circuit
Leg Extension - 10x100 10x120 10x140
Leg Curl - 10x110 10x120 10x140

20 Weighted Sit-ups with a 25lb plate on chest
20 Weighted Sit-ups with a 10lb plate behind head
30 Weighted twists holding a 25lb plate in front of chest


Legs=Sore:)


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 Post subject: Re: Stephen's Log
 Post Posted: Fri Nov 05, 2010 12:01 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
11/4/10

100 Jump Rope
Sled Drag Approx. 60lbs
Sled Pull Approx. 60lbs.
10 Burpees
Suicides

4 rounds


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 Post subject: Re: Stephen's Log
 Post Posted: Fri Nov 05, 2010 12:02 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
11/5/10
Weight: 150lbs

1/2 Mile Warm-up
Rows - 10x45 10x70 10x 90 10x115
Deadlift - 5x115 5x135 5x165 5x185
Pull-ups - 2 sets of 8, 1 set of 7
Weighted Back Extension - 10x10 10x25 10x25
Obliques - 10x60 10x70 10x90 (each side)
Leg Lifts - 3 sets of 20
Crunches - 30 regular, 20 right side, 20 left side, 30 regular
10 Minutes on Elliptical Machine


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 Post subject: Re: Stephen's Log
 Post Posted: Mon Nov 08, 2010 11:08 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
11/8/10

Half Mile Warm-up
Fly Machine - 12x90 12x100 12x110 12x120
Decline Bench Press - 10x115 10x125 8x135 8x145 5x155
Preacher Curl - 10x55 10x65 10x75 6x85
Wrist Curl - 10x20 10x30 10x30
Chest Press - 10x90 10x110 8x140 6x160
Deadlift - 8x135 8x155 6x185 5x205
Standing Calf Raise - 10x90 10x100 10x110


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 Post subject: Re: Stephen's Log
 Post Posted: Tue Nov 09, 2010 7:30 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
11/9/10

800 Meter Run
30 Push-ups
30 Box Jumps
30 Burpees
30 Second Plank

Repeat 20 Reps
30 Second Plank

Repeat 10 Reps
30 Second Plank
800 Meter Run

Completed in just under 25 minutes. That was rough


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 Post subject: Re: Stephen's Log
 Post Posted: Wed Nov 10, 2010 2:44 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
11/10/10

Warm-up 5 Minute Bike Ride
Bench Press - 8x115 8x135 8x135 6x155 1x175
Standing Calf Raise - 10x90 10x100 10x110 10x115
Heel Press - 8x225 8x255 8x285 8x315
Weighted Step-up - 8x50 8x50 8x50
5 Minute Bike Ride
Leg Curl (pulley machine) - 10x110 10x120 10x130
Front Squat to Press - 5x85 5x85 5x85


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 Post subject: Re: Stephen's Log
 Post Posted: Fri Nov 12, 2010 11:08 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
11/11/10

Rest Day

11/12/10

Warm-up
Stretches
Push-ups - 2x20

Arnold Press - 8x25 8x30 8x30 8x35
Shoulder Press - 8x65 10x65 8x75 10x75

Weighted Decline Sit-Ups
2 Sets of 20 with 25lb plate on chest
20 with 35lb plate on chest

Pull-Ups - 2 sets of 8, 5 with 10lbs extra, 5 more
Leg Lifts - 3 sets of 20
Incline Bench Press - 10x95 10x105 8x115

Overall today at the gym sucked. I think it was just one of those off days....


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 Post subject: Re: Stephen's Log
 Post Posted: Sat Nov 13, 2010 10:47 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
11/13/10

60 Push-ups
Plank to failure
2 Mile Run
50 Push-ups
Plank to failure

Woke up this morning feeling much better than last night. I'm glad I got that out of my system.


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