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Kim's journal here we go...



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  #21  
Old 11-01-2008, 09:05 AM
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Hope you all had a great Halloween!! Yay for getting rid of all my Halloween candy!! The last kids to come were getting it by the f****** handfuls LOL!! I went to bed pretty early for a Friday night because I've been so tired lately...

Got up feeling refreshed and hit the gym this morning for a solid leg workout. I haven't done a full leg workout for about 7 weeks. When I did full body workouts I'd throw in a few leg exercises here and there...so it's just different. I didn't get back to squats or deads yet...with my back not quite 100% and not doing full leg work for so long...I felt better to play it safe. I'll throw them back into my program by the end of next week for sure!!

Leg ext (10 sec holds after each set)
90 x 15 (warmup)
100 x 10
120 x 8
110 x 10
130 x 10

Super leg press machine (alt close, wide and feet placings)
220 x 12
230 x 12
240 x 12
250 x 10
260 x 10
270 x 10

Seated leg curls ss w/ Cybex rotary calf

Leg curls
130 x 15
140 x 12
150 x 10
160 x 7

Calves
150 x 12
170 x 12
190 x 10
210 x 8

Reverse DB lunges (1 foot balanced on flat bench)
30's x 10
No weights x 7 just to focus on balance lol
30's x 12
35's x 10
35's x 10
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  #22  
Old 11-02-2008, 11:39 AM
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I hit some back & shoulders this morning for a decent workout. I'll throw in trap work this week with something else

Wide lat pulldowns
150 x 10
160 x 8
170 x 6
180 x 3 (finally!!)
160 x 7

Alt DB rows
50's x 7
50's x 8
45's x 10
55's x 7

Close grip pulldowns ss w/ HS behind the neck press

close grip
140 x 8
140 x 8
130 x 10
150 x 6

behind the neck press
100 x 12
110 x 10
115 x 10
120 x 6 (PR)

Front shoulder plate raise
35 lb plate x 12 x 2
45 lb plate x 10 x 2

Side lat DB raise (alt arms)
20's x 10 x 2
25's x 8
30's x 6
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  #23  
Old 11-03-2008, 06:04 AM
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nice workouts. cant wait to see what your squat workout looks like
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  #24  
Old 11-04-2008, 03:18 PM
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Thanks guys!!

Hit some chest/bis. The gym was busy and everyone was in my way...just one of those days. By the time I got to bis everything just felt heavy and I felt like I had no more strength...but I got through.

HS incline press
150 x 8
160 x 8
160 x 7
170 x 5

Flat bench DB flys
40's x 12
45's x 12
50's x 10
55's x 8 (PR)

Pec dec (wanted to do cable crossovers, but some clown brought over the decline bench and proceeded to do ab work...fuckin ridiculous!!)
90 x 8
90 x 10
100 x 6
100 x 6

Bi curl machine (plate load)
45 x 10
50 x 8
50 x 10
55 x 6

1 arm cable curls
50 x 10
50 x 10
60 x 8
60 x 8

CC curls
25's x 10 x 2
30's x 6 x 2

Have a great night!!
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  #25  
Old 11-04-2008, 03:37 PM
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dont worry just call me and i will gladely escort that clown to the other side of the gym

i hate people in the way
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OH SHIT!!!! ITS THE COPS!!!!

You clearly don't know shit about fuck - KANE

You're not some sort of mystical creature that is immune to a training effect- KANE

I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!!

yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway
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  #26  
Old 11-06-2008, 08:52 AM
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Hello gentlemen Quick post as I got called into work an hr early. I the the gym for a quick shoulder/trap workout. Took me about 40 min as I used shorter rest periods. Good stuff, felt strong!

DB overhead press
30's x 10
35's x 10
40's x 8

Upright cable rows
110 x 12
120 x 10
140 x 10

Alt DB front shoulder raises
30's x 10
35's x 8
35's x 6

Bent over rear delts
25's x 10 x 2
30's x 8

DB shrugs (drop set)
65's x 12
60's x 12
55's x 12

Gotta run, have a great day!!
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  #27  
Old 11-11-2008, 03:45 PM
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Hit some legs tonight. Had an alright workout...it's been a long day.

Leg ext
100 x 10
110 x 8
120 x 8
90 x 12

Precor squats
180 x 10 x 2
240 x 8 x 2
260 x 8

Walking DB lunges
30's x 14 x 4

Lying leg curls
40 x 15
60 x 12
70 x 8 x 2

DB step ups
20's x 8 each leg x 2

Have a great night guys!!
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  #28  
Old 11-11-2008, 08:38 PM
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precor squats?
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  #29  
Old 11-12-2008, 03:50 AM
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Pity

Sorry precor squat machine. I don't use spotters and with lower back issues, this works better for me.

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  #30  
Old 11-18-2008, 09:26 PM
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Hit the gym for some back & tris on Monday. I was pressed for time, so supersets for everything. The workout was ok, but I had trouble catching my breath...I've been sick with cold and bad congestion.

Wide grip lat pulldowns ss w/ tri pressdowns

lat pulldowns
150 x 8
160 x 8
170 x 6

tri press
60 x 12
70 x 12
80 x 10

Seated cable rows ss w/ overhead cable ext

seated rows
100 x 10
110 x 10
120 x 8

cable ext
70 x 12
80 x 10
90 x 8

Straight arm pressdowns ss w/ close grip bench

arm pressdowns
40 x 15
50 x 10
60 x 6

close grip bench
95 x 8 x 2
105 x 6

Supine rows ss w/ bw dips

rows
20, 15, 17

dips
15 x 3

Ab rope crunch
130 x 25 x 2

Incline crunch
50 x 3

Floor wipers
20 x 2


Tuesday's workout bis.

Hammer rope curls
100 x 12
120 x 10
110 x 10
130 x 7

Alt DB curls
25's x 10
30's x 10
35's x 6
35's x 6

High cable curl (sm bar)
80 x 12
90 x 10
110 x 7
100 x 8

EZ bar curls
40 x 12
50 x 10
60 x 7
60 x 6

DB wrist curls
20's x 15 x 2
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