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Old 11-12-2008, 10:54 AM
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hrdgain81 hrdgain81 is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Posts: 3,713
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I figured I'd post up my last two workouts, even though the diet hasn't started yet, these should be some good baseline numbers to go off of.

Monday:

20 min treadmill

Resistance factors:

Speed: 2.5 - 3.5mph
Weight: 50lb weighted vest
Incline: 3.5 - 4.5% grade

Started at 2.5mph, and a 3.5% grade for 7 minutes. I then increased to 3.5mph, and 4.5% grade for the remaining 13 minutes.

Tuesday:

Swings: 2x5 (single arm 30lb) 3x5 (double 65lb)
ss
floor press: 2x5 30lb, 3x5 65lb

squats: 2x5 60lb, 3x5 130lb
ss
cable pull overs (elastic band) 4x15

Abs: 4x15
ss
High cable rows (elastic band) 4x15
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