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Ryofire
 Post subject: 10/18/11
PostPosted: Tue Oct 25, 2011 1:34 pm 
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Joined: Wed Apr 15, 2009 11:31 pm
Posts: 646
Location: Boston
Lying Leg Curls: 85lbs 2x10

Seated Leg Extension: 130lbs 1x10; 115lbs 1x15

30 Minutes HIIT

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Ryofire
 Post subject: 11/13/11
PostPosted: Wed Nov 23, 2011 3:06 pm 
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Joined: Wed Apr 15, 2009 11:31 pm
Posts: 646
Location: Boston
Bodyweight Dip: BW 1x12

Smith Bench Press 140lbs 1x8; 110lbs 1x12

Smith Shoulder Behind The Neck Press: 55lbs 1x10; 60lbs 1x12

Neck Harness: 35lbs 2x15

Lateral Raise Machine: 75lbs 1x10; 60 lbs 1x12

30 minutes HIIT

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Ryofire
 Post subject: 11/22/11
PostPosted: Wed Nov 23, 2011 3:09 pm 
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Posts: 646
Location: Boston
Crunch: BW 1x20

Reverse Crunch: BW 1x15

Superman: BW 1x15

1 hour walking

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Ryofire
 Post subject: 12/13/11
PostPosted: Tue Dec 13, 2011 8:59 pm 
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Joined: Wed Apr 15, 2009 11:31 pm
Posts: 646
Location: Boston
Deck of Cards Push ups: 9 Full push ups and 14 knee push ups

23 cards out of 52 (excluding the Jokers of course)

and 1hr walking.

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Ryofire
 Post subject: 12/19/11
PostPosted: Thu Dec 22, 2011 3:34 am 
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Joined: Wed Apr 15, 2009 11:31 pm
Posts: 646
Location: Boston
2 hours of walking

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Ryofire
 Post subject: 12/20/11
PostPosted: Thu Dec 22, 2011 3:43 am 
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Joined: Wed Apr 15, 2009 11:31 pm
Posts: 646
Location: Boston
Bodyweight Dip: Forgot to do

Dumbell Bicep Curls: 30lbs 1x10; 25lbs 1x12

Machine Lateral Raise: 75lbs 1x10; 50lbs 1x10

Lat Pulldown: 120lbs 1x10; 105lbs 1x10

Smith Bench Press 130lbs 1x8; 115lbs 1x8

Smith Shoulder Behind The Neck Press: 65lbs 1x10; 50lbs 1x12

Neck Harness: Forgot to do

Lateral Raise Machine: 75lbs 1x10; 60 lbs 1x12

Side Bends: 45lb Plates 2x12

MTS Abdominal Crunch: 65lbs 1x15; 55lbs 1x15

Back Extension 220lbs 2x12

30 minutes HIIT

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Ryofire
 Post subject: 12/21/11
PostPosted: Thu Dec 22, 2011 3:44 am 
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Joined: Wed Apr 15, 2009 11:31 pm
Posts: 646
Location: Boston
1 hour and 30 minutes of walking. Happy Yule everyone!

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Ryofire
 Post subject: 12/27/11
PostPosted: Tue Dec 27, 2011 7:49 pm 
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Joined: Wed Apr 15, 2009 11:31 pm
Posts: 646
Location: Boston
Calesthnics

Crunch: BW 1x15

Side Crunch: BW both sides 1x15

Supermans: BW 1x15

Stength Training

Dumbell Bicep Curls: 30lbs 1x10; 25lbs 1x12

Iso Lateral Row: 172lbs 1x12

Side Bends: 45lb Plates 2x12

Macine Abdominal Crunch: 115lbs 2x15

Full Body Stretching as Cooldown

30 minutes HIIT

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Ryofire
 Post subject: 12/30/11
PostPosted: Sun Jan 01, 2012 5:23 pm 
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Joined: Wed Apr 15, 2009 11:31 pm
Posts: 646
Location: Boston
Bodyweight Dip: BW 1x15

Smith Bench Press 130lbs 1x7; 115lbs 1x10

Smith Shoulder Behind The Neck Press: 70lbs 1x5; 60lbs 1x8

Neck Harness: 35lbs 2x15

Lateral Raise Machine: 85lbs 1x8; 70 lbs 1x10

30 minutes HIIT

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Ryofire
 Post subject: 1/1/12
PostPosted: Sun Jan 01, 2012 5:24 pm 
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Joined: Wed Apr 15, 2009 11:31 pm
Posts: 646
Location: Boston
Happy New Year! Need to make a list of New Years Resolutions.

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Ryofire
 Post subject: 1/2/12
PostPosted: Mon Jan 02, 2012 10:15 pm 
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Joined: Wed Apr 15, 2009 11:31 pm
Posts: 646
Location: Boston
Stretching

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Ryofire
 Post subject: 1/3/12
PostPosted: Sat Jan 07, 2012 6:14 pm 
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Joined: Wed Apr 15, 2009 11:31 pm
Posts: 646
Location: Boston
Side Bends: 45lb Plates 2x12

MTS Abdominal Crunch: 65lbs 1x15; 55lbs 1x15

Back Extension 220lbs 2x12

30 Minutes HIIT

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Ryofire
 Post subject: 1/4/12
PostPosted: Sat Jan 07, 2012 6:18 pm 
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Joined: Wed Apr 15, 2009 11:31 pm
Posts: 646
Location: Boston
Bodyweight Dip: BW 1x15

Smith Bench Press 135lbs 1x8; 105lbs 1x9

Smith Shoulder Behind The Neck Press: 60lbs 2x8

Neck Harness: 45lbs 1x15; 35lbs 1x15

Lateral Raise Machine: 85lbs 1x8; 70 lbs 1x10

30 minutes HIIT

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Ryofire
 Post subject: Re: Ryofire's Journal
PostPosted: Sat Jan 07, 2012 6:22 pm 
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Joined: Wed Apr 15, 2009 11:31 pm
Posts: 646
Location: Boston
Narrow Stance Leg Press: 430lbs 2x12

Plantar Flexion Calf Raise: 430lbs 2x15

Dorsi Flexion Calf Raise: 430lbs 2x15

30 Minutes HIIT

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Ryofire
 Post subject: 1/6/12
PostPosted: Sat Jan 07, 2012 6:24 pm 
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Joined: Wed Apr 15, 2009 11:31 pm
Posts: 646
Location: Boston
Bicycle Crunch: BW 2x15

Transverse Vaccum: 2x60s

Supermans: BW 2x15

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