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Adrian's Training Journal


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Wednesday, January 11, 2012

 

SHOULDERS

 

- Seated barbell military press 3 x 8-10

- Side lateral raises 3 x 8-10

- Front dumbell raises 3 x 8-10

- Rear lateral raises 3 x 10

- Dumbell military press 3 x 12

- Upright rows 3 x 12

 

Calves

 

- Standing calf raises 3 x 15-20

- Seated calf raises 3 x 15-20

 

20-30 minutes of jogging/running

 

*Will update with photos about once a month

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Friday, January 13, 2012

 

QUADS

 

- Leg extensions 2 x 15-20

- Leg presses 4 x 12-15

- Hack squats 3 x 6-8

- Leg extensions 3 x 10

 

TRICEPS

 

- Bodyweight dips 3 x 10-12

- Rope pushdowns 3 x 15-20

- One-arm cable pushdowns 3 x 10-12

- Close-grip bench press 3 x 10-12

 

ABS

 

- Incline sit-ups 3 x 15

- Leg raises 3 x 15

- Plank 3 x 30 secs.

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