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Adam23 Training Log

Adam23

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Friday 3/20/09 Arm Day


Triceps

Dips
Bodyweightx15 (warm up)
Bodyweight+35lbsx11
Bodyweight+45lbsx9
Bodyweight+45lbsx8

Rope Pushdowns
95x15 (warm up)
115x12
125x10
135x8


DB Kickbacks
20sx13
25sx12
30sx10
35sx8

Biceps

Under Hand Chins
Bodyweightx18 (warm up)
Bodyweightx18
Bodyweight+35lbsx14
Bodyweight+35lbs12

Cable Curls
100x14
125x11
145x10
165x9

Hammer Curls
50sx15
55sx13
60sx11
65sx110

arms felt great baby :turborun:

tomorrow is legs day :thumbsup2:
 

Adam23

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Saturday 3/21/09 Legs Day

Squats
135lbsx 20 (warm up)
225x15
275x12
295x9
300x7

Stiff-leg deadlift
135x15
155x14
175x12
190x9

Leg Press
8plates x15
12plates x14
16plates x11
20plates x9

Standing Leg Curls
50x12
60x12
70x10
80x10

Standing Calf Raises
200x20 (warm up)
350x15
430x12
500x9

Seated Calf Raises
90x20
180x15
225x11
245x9

it was a very good session :turborun:

tomorrow is my day off, monday i hit some chest :thumbsup2:
 

Natzo

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Great leg work there Adam!

strong leg press.



ps: great avi you have! :borat:
 

Adam23

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Monday 3/23/09 Chest Day

Flat Bench
135x16 (warm up)
185x13
225x11
275x8
285x6

DB Incline
55sx15 (warm up)
75sx12
85sx9
95sx7

Cable Crossovers
90x15
100x12
110x10
120x9

DB pull overs
55sx12
65sx10
75sx9

Abs

cable crunches
80x25
90x25
100x18
110x15

leg raises
4 sets of 20 reps

chest was pumped to the max :turborun:

tomorrow is back day baby :thumbsup2:
 

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