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Ryofire's Journal


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  • 5 weeks later...
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  • 3 weeks later...
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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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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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  • 1 month later...

Haven't posted since January.

 

Narrow Stance Leg Press: 450lbs 2x12

 

Plantar Flexion Calf Raise: 450lbs 2x15

 

Dorsi Flexion Calf Raise: 450lbs 2x15

 

Machine Hip Adduction: 205lbs 2x10

 

Machine Hip Abduction: 175lbs 1x18 had to stop because left hamstring hurt a little

 

Stretching as a cooldown (this help my hamstring feel better

 

1 hour walking.

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  • 1 month later...

As I mentioned in my thread viewtopic.php?f=19&t=27862 I'm trying to get my fitness career going. Fortunately a few great opportunities have come my way. I started doing volunteer work down at a local Rehab/half way house, and showing young men how to properly exercise. Also I am going to be doing a health fair at a satellite company in the financial district of Boston, which I'll be representing and being paid by Healthy Ventures Inc. I also have a client this weekend. So far so good.

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MTS Bicep Curl: 40lbs 1x8; 25lbs 1x15

 

BW Row: BW 1x8

 

MTS Row: 120lbs 1x8; 90lbs 1x15

 

Bicycle Crunch: BW 1x15

 

Supermans: BW 1x15

 

Transverse Vaccum: 2x60s

 

MTS Upper/Lower Crunch: 70lbs 1x12; 55lbs 1x15

 

Back Extension: 250lbs 1x8; 235lbs 1x15

 

Side Bends: 55lbs 1x8; 35lbs 1x12

 

1 hour walking

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