02-06-2006, 05:46 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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OVT Day 6 = Shoulders
6th February 2006
Monday
Day 6 of OVT
Shoulders
A1: Standing Barbell Military Press = 30 kgs
A2: Standing Dumbbell Side Lateral Raises = 8 kgs in each hand
nice lift... i liked it and my shoulders were enjoying it - if u know what i mean ;)
B1: Standing Alternate Arm Dumbbell Press = 14 kgs in each hand
B2: Cable Front Raises = 7.5 kgs
I gave a very crucial emphasis on the negative of the front raises... i reckon i should have taken 16 kgs for the press though..
C1: Seated Cable Rows to Neck = 27.5 kgs
C2: Bent Over Dumbbell Lateral Side Raises = 14 kgs in each hand
next week i'll take 16 kgs in place of the 14's...
Cardio on the Treadmill for 10 minutes = 140 kcals
i ran simlar to yesterday...
10-7 = gradient 0 = speed @ 11 km/h
7-6 = gradient 0 = speed @ 6.3 km/h
6-5 = gradient 0 = speed @ sprint... like yesterday, i kept increasing the speed till my time ran out.. but i managed to run @ 22.5 km/h for 30 seconds 
5 = STOP.. stop and breathe... drink water... breathe...
5-2 = gradient -5 = speed @ 13 km/h
2-1 = gradient 0 = speed @ 6.5 km/h
1-0 = gradient 0 = speed @ sprint... just like before, but rry to beat your previous record.. i ran at 23 km/h for 20 seconds and almost died... :(
Overall Impression:
Time Taken to Complete Workout Excluding Cardio = 45 Minutes
Enjoyed Cardio... was good fun though it wasnt required for today..
Great workout on the whole...
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