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You're the biggest grandpa I've ever seen!

IW

Thanks


Thanks, now if I can only bring my waist down, I'll be happy.


Gym Day


Chest

Bench Press
245 x 10,10
265 x 8,7
275 x5,5
225 x11

Smith super wide grip Incline
180 x12,10,10,11,10

Wide Grip Fly Machine
210 x12,12,13,16,14

Extreme Facia Stretch

Tri's

C.g.b.p.
155 x15
175 x12
185 x9,9,6

one arm reverse pulldowns
70 x16
80 x12,12 then into a triple drop set

Dips

Ab Stuff

Cardio treadmill 40 min

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Not Based on D.C.

Exercise Directory
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Gym Day

Quads

Leg Press
12 Plates x15
14 x 15
16 x 15
18 x 13,14,12
500 x21,18

Hack Squat
270 x 11,10,12

Leg Extensions
160 x 14
175 x15,15,14,14

Hams

Seated Leg Curls
160 x13
135 x12,12,11,10,8

Calf

Seated Calf Extensions (plate Loaded)
205 x15,14,12,9,10

Calf Extension Machine
220 x15
280 x17
300 x15,15

Ab Stuff

No a.m. cardio, will do p.m. cardio though

Gym Day

Shoulders

Smith Press
180 x10,11,8
190 x6,6

Upright Cable Rows
150 x15
160 x13
170 x14

Cable side laterals
30 x15
40 x12,12

Rear Delt Machine
120 x12,12,12,11

Traps

D.B. Shrugs
110 x13,13,14
115 x12,10

Treadmil 40 Min.

Gym Day

Back

Rack Pulls (pins set just below knee)
275 x12
315 x13
365 x10
405 x10
465 x8
495 x6

Low Pully Rows
270 x10,11,10

Close grip pulldowns
195 x11
210 x9,9

Wide grip pulldown
180 x12
195 x12
210 x12,11

Bi's

Machine Curls
125 x14
130 x12
135 x13
140 x10

D.B. Preacher Curls
32.5's x10,10,9,11

Standing D.B. Curls
55's x10,9,9,8

Ab Stuff

Cardio Treadmill 40 min

Gym Day

Chest
225 x7,13
245 x10
265 x7
275 x7
225 x8

Wide Grip Smith Incline
180 x10
200 x8,8,7
180 x7

Hammer Decline
275 x15,16
295 x14,13

Tri's

C.g.b.p
155 x12,11
175 x9,9,8

One arm reverse grip cable pulldown
70 x14
80 x11,11

Rope Pulldown
180 x16
190 x15
200 x15

Ab Stuff

Cardio 25 min treadmill

Gym Day

Quads

Hack Squat
230 x12
270 x13
320 x10
360 x10
410 x4 (my knee yelled at me, so gonna keep it lighter)

Leg Press
500 x20,21,22,20

Leg Extensions
145 x17
160 x15
175 x15
190 x16

Hams

Seated Leg Curls
160 x14
165 x13
175 x13
180 x11

lying leg Curls
110 x10,9,9,10

Calfs

Calf Extensions (plate Loaded)
205 x12,15,11,10

Calf Extension Machine
260 x15
280 x16
300 x20

Ab Stuff

Cardio 40 min treadmill 10-12% 3.7- 4.0mph

Gym Day

Shoulders

Smith Press
140 x15
160 x14
180 x10
200 x9,7

Cable upright rows
140 x15
160 x16
180 x15,12

Rear Delt machine
130 x17
140 x17
150 x13,11

Traps

Barbell Shrugs
315 x15
365 x12,14

D.b. Shrugs
115 x10,11,13

Ab Stuff

Cardio 40 min Treadmill

I know what you mean, when I holidayed over in the US our cab driver took us through some pretty gritty areas on the way back from a day out, pretty scary!!

Nice wheels too.

__________________
There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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Thanks, all sorta starting to come together.

Home Day

Back

Rack Pulls
225 x12
305 x12
355 x10,12
405 x8,10,10

Barbell Rows
225 x12,12,11,10,10

Bi's

e-z Curl bar
75 x15
95 x13
105 x15
115 x10,11

D.B.preacher Curls
35 x9,8,7



P.M. Home Day

Chest

Bench Press
225 x12,14
245 x12,10
265 x6,8,6

Decline Bench Press
225 x12,8,9
245 x7,5,5


Did tomorrows training today. Going to spend the night at hospital. Police came to house early to give us info that mother in law was in the hospital. Found out she had a blood vessel break in her head causing massive bleeding and pressure on the brain. There is nothing that can be done at this point, earlier today she was taken off of life support and we are just waiting for her to pass on.