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PostPosted: Mon Feb 20, 2006 11:17 am 
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Elephant
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Joined: Mon Jun 13, 2005 9:33 pm
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Location: London, UK
Yesterday was my last single set workout (for now). Next workout I'll start doing warm-up and then 3x5 working sets.

Squat: 135# x6
Calf Press: 410# x 15
BB Bench Press: 75# x10
Barbell Shoulder Press: 55# x7
Cable Row: 100# x9
Lat Pulldown 95# x9

I haven't been doing much in the way of cardio. I am going to try to take advantage of the classes at the gym, which are no extra cost. I am going to try to make it to a cardio kickboxing class this evening. And on Wednesdays there's a power core class that I'll try out.

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PostPosted: Tue Feb 21, 2006 10:00 pm 
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Elephant
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Location: London, UK
New routine started today! I guess it's a 4x5--one warm-up set and three working ones.

Deadlift: 45# x10, 110# x5/5/5
Calf Press: (forgot warm up), 410# x5/5/5
Chest Dips: -70# x6, -30# x2/1 *
Upright Barbell Row: 30# x6, 50# x5/5/5
Barbell Bent-Over Row: 55# x8, 100# x5/4/4
Narrow-Grip Chinup: -80# x6, -50# x2/3/4

* For some reason today, the dips just killed my left shoulder, so I did just a couple.

I took pictures of my back yesterday and I saw that I have better development on my right shoulder than my left. Today when I had the pain during dips I realized that I am probably favoring my right shoulder because my left one hurts. It seems this is a chronic pain/injury, so I don't know what to do about it.

I like this routine. I get more total reps in at the same weight. I felt pretty wiped out by the end.

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PostPosted: Wed Feb 22, 2006 7:55 pm 
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Elephant
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Phew! I just got back from this core class. 45 min of core exercises and 30 min of stretching. I'm pooped!

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PostPosted: Sat Feb 25, 2006 2:44 pm 
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Elephant
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Location: London, UK
Today I went to the gym to try out a cardio kickboxing class, but found it was canceled. Oh well. I'm just glad it's only a 3 min walk to get there.

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PostPosted: Sun Feb 26, 2006 6:28 pm 
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Elephant
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Location: London, UK
Went to the gym today. (All weights are in pounds.)

Squats: 75 x6, 135 x5/5/5
Calf Press: 130 x9, 410 x5/5/5
Incline Dumbell Press (weight per dumbell): 12 x8, 30 x5/5/f
Rear Delt Row: 45 x6, 70 x5/3/4
One-Arm Dumbell Row: 25 x6, 55 x5/5/5
Wide-Grip Pullup: -100 x6, -70 x3/2/2

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PostPosted: Tue Feb 28, 2006 11:09 pm 
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Elephant
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Location: London, UK
Today's trip to the gym. (All weight in pounds.)

Squat: 75 x6, 140 x2/3/2
Calf Press: 190 x8, 410 x5/5/5
Barbell Bench Press: 45 x6, 75 x5/5/5
Barbell Shoulder Press: 40 x5, 55 x5/3/2

I was supposed to do cable row and lat pulldown as well, but I had to go pick up my girlfriend from work and had run out of time.

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PostPosted: Tue Feb 28, 2006 11:16 pm 
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That's some impressive weight! Keep up the good work. :)


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PostPosted: Thu Mar 02, 2006 10:12 pm 
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Elephant
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Another day at the gym. (All weights in pounds.)

Deadlift: 65 x10, 115 x5/5/5
Calf Press: 190 x8, 410 x5/5/5
Dips: -70 x5, -30 x3/4/2
Upright Barbell Row: 30 x6, 60 x3/2/3
Barbell Bent-Over Row: 55 x8, 100 x5/5/5
Narrow-Grip Chinup: -80 x5, -50 x3/3/3

I was actually supposed to be doing 55 on the upright row, but I got mixed up and did 60 instead. It was hard, so I'm glad I get to go back to 55.

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PostPosted: Wed Mar 08, 2006 7:51 am 
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Elephant
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I have had a cold (after saying that I hardly ever get sick). I didn't go to the gym on Sunday because of it, but I was feeling okay enough to go last night.

Squats: 75 x6, 140 x2/2/1
Calf Press: 130 x9, 410 x5/5/5
Incline Dumbell Press (weight per dumbell): 15 x7, 30 x5/5/5
Rear Delt Row: 45 x6, 70 x4/4/2
One-Arm Dumbell Row: 25 x6, 55 x5/5/5
Wide-Grip Pullup: -100 x6, -70 x5/3/4

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PostPosted: Wed Mar 15, 2006 8:07 am 
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Elephant
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Last night's workout (all weights in pounds):

Squat: 75 x6, 140 x3/3/1
Calf Press: 190 x10, 410 x5/5/5
Barbell Bench Press: 45 x7, 80 x4/2/5
Barbell Shoulder Press: 30 x5, 55 x5/3/3
Cable Row: 50 x7, 100 x5/5/5
Lat Pulldown: 45 x7, 95 x5/5/5

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PostPosted: Sat Mar 18, 2006 12:57 pm 
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Elephant
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Location: London, UK
This is my workout from Thursday night, which I am just getting around to posting. All weight in pounds

Deadlift: 65 x7, 120 x5/5/5
Calf Press: 210 x8, 170 (one leg at a time) x5/5/5
Chest Dips: -70 x5, -30 x3/3/2
Upright Barbell Row: 30 x6, 55 x3/4/3
Barbell Bent-Over Row: 55 x8, 105# x4/4/4
Narrow-Grip Chinup: -80 x5, -50 x3/4/3

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PostPosted: Fri Mar 24, 2006 8:10 am 
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Elephant
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I have two workouts to post today. The first is from Tuesday evening and the other is from last night (Thursday).

Squats: 75 x6, 140 x5/3/1
Calf Press (one leg at a time): 90 x9, 170 x5/5/5
Incline Dumbell Press (weight per dumbell): 15 x7, 35 x2/1/2
Rear Delt Row: 45 x6, 70 x4/4/4
One-Arm Dumbell Row: 25 x6, 55 x5/5/5
Wide-Grip Pullup: -100 x7, -70 x5/5/5

I have been working on making sure I go nice and low on my squats, and my legs have been a bit sore as a result. They were still sore at my Thurs workout, and I didn't do so well on my squats.

Squat: 75 x6, 140 x3/2/2
Calf Press (one leg at a time): 90 x9, 170 x5/5/5
Barbell Bench Press: 45 x7, 80 x5/5/5
Barbell Shoulder Press: 30 x5, 55 x5/5/5
Cable Row: 50 x7, 105 x5/3/3
Lat Pulldown: 50 x7, 100 x3/3/3

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PostPosted: Tue Apr 04, 2006 8:29 pm 
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Elephant
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Location: London, UK
Back from London and back to the gym! I missed 4 workouts while away. I walked a whole lot and ate even more.

Tonight, the heat was malfunctioning in the gym, and it was incredibly hot! It was like working out in a sauna! Here's what I did, with all weight in pounds.

Squats: 75 x6, 140 x3/2/1
Calf Press (one leg at a time): 90 x9, 170 x5/5/5
Incline Dumbell Press (weight per dumbell): 15 x7, 35 x1/2/2
Rear Delt Row: 45 x6, 70 x4/4/4
One-Arm Dumbell Row: 25 x6, 55 x5/5/5
Wide-Grip Pullup: -100 x5, -60 x2/2/2

Not too impressive. I think I will give myself a few workouts to get back up to speed before I test my 1RMs.

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PostPosted: Tue Apr 11, 2006 7:03 am 
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Elephant
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Posts: 1080
Location: London, UK
Here is my workout from Sunday. I was totally knackered when I went in. It was the morning after a gig, which means playing until 1:30 and then breaking down and loading out gear and getting to bed between 3:30 and 4:00. It took all I had to pull myself out of bed at 10:30 to get to the gym. I started out feeling completely energy-less, but when I left the gym I was so glad I had made myself go because I felt much better, much more awake.

All weights are in pounds.

Squat: 75 x6, 140 x2/3/3
Calf Press (one leg at a time): 90 x9, 170 x5/5/5
Barbell Bench Press: 45 x7, 85 x1/1/2
Barbell Shoulder Press: 30 x6, 60 x2/1/2
Cable Row: 50 x7, 105 x5/4/3
Lat Pulldown: 50 x7, 100 x3/4/3

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PostPosted: Tue Apr 11, 2006 7:35 pm 
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Elephant
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Joined: Mon Jun 13, 2005 9:33 pm
Posts: 1080
Location: London, UK
Workout from tonight. All weight in pounds.

Deadlift: 65 x7, 125 x5/5/5
Calf Press (one leg at a time): 120 x7, 170 x5/5/5
Chest Dips: -70 x5, -30 x3/3/2
Upright Barbell Row: 30 x6, 55 x4/3/4
Barbell Bent-Over Row: 55 x8, 105 x4/4/4
Narrow-Grip Chinup: -80 x5, -50 x4/3/3

I am doing double overhand on the deadlifts as the weight is currently light enough for me to handle that way. I'll keep doing it until I feel my grip is compromising the DL.

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