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Re: Committed Consecration

Posted: Thu Oct 30, 2008 10:00 am
by xphilx
Day 34!

Back:

Cable Rear Pulldown
40x15, 50x10, 73x8, 73x7, 73x7, 73x6
Cable Close Grip Pulldown
68x10, 73x7, 73x6
Barbell Bent-over Row
20x15, 60x10, 65x8, 65x8, 65x7
Lever Bent-over Row (Close Grip)
50x9, 50x9, 50x9
45° Hyperextension
10x15, 20x13, 20x12


good day!

Re: Committed Consecration

Posted: Fri Oct 31, 2008 6:19 pm
by xphilx
Day 35!

Chest:

Barbell Bench Press
20x20, 40x10, 60x5, 75x7, 75x6, 75x5, 75x5
Barbell Incline Bench Press
40x10, 60x7, 60x7, 60x7, 60x6
Dips
BWx16, BWx16, BWx15
Dumbbell Fly
10x10, 10x10 10x7

Abs:

Crunches supersetted with Leg Raises


again: good day!

Re: Committed Consecration

Posted: Mon Nov 03, 2008 5:24 pm
by xphilx
Day 36!

Shoulders:

Barbell Shoulder Press
20x20, 45x8, 45x7, 45x6
Lever Lateral Raise
25x10, 30x8, 32,5x7, 32,5x6
Dumbbell Seated Rear Lateral Raise
7,5x10, 7,5x10, 7,5x8
Dumbbell Front Raise
10x20, 10x20, 10x20 (supersetted all sets with 7,5s dumbbells)

Abs:

Crunches and Twisting Crunches supersetted with Leg Raises

Re: Committed Consecration

Posted: Tue Nov 04, 2008 2:39 pm
by xphilx
Day 37!

Arms:

Skull Crusher
20x15, 20x10, 30x10, 30x8, 30x8
Dumbbell Kickbacks
10x15, 10x12
Dumbbell Tricep Extension
15x11, 17,5x8

Barbell Curls
20x10, 30x7, 37,5x9, 40x4, 40x4
Dumbbell Concentration Curls
12,5x8, 12,5x8
Dumbbell Hammer Curls
10x10, 12,5x10


some new excercises brought some new motivation in. :)

Re: Committed Consecration

Posted: Wed Nov 05, 2008 6:31 pm
by xphilx
Day 38!

Legs:

Barbell Full Squats
20x15, 40x10, 60x5, 70x9, 80x6, 80x4, 70x6
Lever 45° Leg Press
120x8, 150x8, 150x8, 150x8
Lever Lying Leg Curls
22,5x10, 42,5x6, 67,5x8, 67,5x7, 67,5x6
Lever 45° Calf Press
140x24, 140x17, 140x15
Lever Seated Calf Raise
57,2x12, 67,2x12, 67,2x10, 67,2x10

Abs:

Crunches supersetted with Twisting Crunches supersetted with Leg Raises


making progress.

Re: Committed Consecration

Posted: Thu Nov 06, 2008 4:26 pm
by xphilx
Day 39!

Back:

Cable Rear Pulldown
40x15, 50x10, 73x9, 73x8, 73x7, 73x7
Cable Close Grip Pulldown
73x9, 73x7, 73x6
Barbell Bent-over Row
20x15, 60x9, 65x7, 65x7, 65x6
Lever Bent-over Row (Close Grip)
50x10, 55x7, 55x8
45° Hyperextension
BWx15, 20x15, 20x12

Re: Committed Consecration

Posted: Fri Nov 07, 2008 4:51 pm
by xphilx
Day 40!

Chest:

Barbell Bench Press
20x20, 40x10, 60x5, 75x6, 75x5
Dumbbell Bench Press
27,5x5, 27,5x5
Barbell Incline Bench Press
20x10, 60x7, 60x7, 60x6, 60x5
Dips
BWx17, BWx15, BWx12
Dumbbell Fly
10x10, 12,5x6
Lever Chest Press
33x5, 33x5

Abs:

Crunches supersetted with Twisting Crunches supersetted with Leg Raises


what a crappy day.

Re: Committed Consecration

Posted: Mon Nov 10, 2008 3:24 pm
by xphilx
Day 41!

Shoulders:

Barbell Shoulder Press
20x20, 30x10, 45x8, 45x6, 45x6
Lever Lateral Raise
32,5x6, 30x8, 30x8, 30x8
Dumbbell Seated Rear Lateral Raise
7,5x11, 7,5x9, 7,5x10
Dumbbell Front Raise
10x20, 10x20, 10x20 (supersetted all sets with 7,5s dumbbells)

Abs:

Leg Raises supersetted with Crunches

Re: Committed Consecration

Posted: Tue Nov 11, 2008 1:54 pm
by xphilx
Day 42!

Arms:

Incline Skull Crusher
20x15, 20x10, 35x4, 32,5x10, 32,5x8
Dumbbell Kickbacks
10x17, 10x16
Dumbbell Tricep Extension
17,5x10, 17,5x8

Barbell Curls
20x10, 30x6, 40x5, 40x4, 40x4
Dumbbell Concentration Curls
12,5x8, 12,5x8
Dumbbell Hammer Curls
12,5x12, 12,5x10

Re: Committed Consecration

Posted: Wed Nov 12, 2008 2:26 pm
by xphilx
Day 43!

Legs:

Barbell Full Squats
20x15, 40x10, 60x3, 70x10, 80x6, 80x5, 70x7
Lever 45° Leg Press
120x9, 150x8, 160x8, 170x8
Lever Lying Leg Curls
22,5x10, 42,5x6, 67,5x8, 67,5x7, 67,5x6
Lever 45° Calf Press
150x20, 150x15, 150x12
Lever Seated Calf Raise
67,2x11, 67,2x10, 67,2x10

Abs:

Crunches


yeah buddy!

Re: Committed Consecration

Posted: Wed Nov 12, 2008 3:23 pm
by xjohanx
I love your dedication dude

Re: Committed Consecration

Posted: Wed Nov 12, 2008 4:32 pm
by xphilx
i take that as a compliment, thanks!

Re: Committed Consecration

Posted: Thu Nov 13, 2008 7:36 am
by xphilx
Day 44!

Back:

Cable Rear Pulldown
40x15, 50x10, 73x8, 73x8, 73x7, 73x7
Cable Close Grip Pulldown
73x9, 73x8, 73x8
Barbell Bent-over Row
20x15, 60x10, 65x7, 65x6, 60x7
Lever Bent-over Row (Close Grip)
20x15, 55x10, 60x6, 60x6, 60x6
45° Hyperextension
20x15

Re: Committed Consecration

Posted: Thu Nov 13, 2008 9:44 am
by xjohanx
xphilx wrote:i take that as a compliment, thanks!


of course. it is a compliment.
not to sound self righteous but you remind me of me about one year ago.

Re: Committed Consecration

Posted: Thu Nov 13, 2008 6:06 pm
by xphilx
oh...

is that good or bad? :D