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  1. #16
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    Deadlifts 90lbs 2x12
    Wide grip lat pulldown 80lbs 2x12
    Dumbbell Press 10lbs 2x12
    Lunges 1 set with 15lb dumbbells, 2nd set with 20lb dumbells
    Swiss Ball crunch 2x12 (I have found a little goes a long way)

    cardio was Elliptical 20min - Interval 2min slow 1 min fast up to 15in then 5 min cool down.

    For those that were keeping track of the chem thread on my cycle. I dropped the tbol and did not feel bloated this morning and down 3lbs. My body is just sensitive to it. Won't be long and I will drop off the water weight I gained. I am sticking with the prop as I like the strength that has come from it and the bedroom love is off the hook!!!

  2. #17
    Peaceful28
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    Congrats! Keep up the awesome work!

  3. #18
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    Just cardio today. Interval on the treadmill. 30 minutes. 2minute walk 3.0mph, 1 minute run 8.5.

    Felt good

  4. #19
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    Box squats 2x12 160lbs
    Push-ups 45 degree angle 2x12
    Seated Row 2x12 70lbs
    Step-ups with 20lb dumbbells 2x12
    Prone Jackknife 2x10

    Cardio interval 15min. 2min @ 3.0, 1 min @ 10.0 3 minute cool down.

  5. #20
    IFBB Pro & Senior Forum Administrator tammyp's Avatar
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    8.5 damn you must have some long legs! id be face planting!
    APS HI TECH PHARMACEUTICALS ATHLETE
    Hersuppz.com code TAMMY
    www.team-tammyfitness.com
    pushpullgrind.com code TEAM TAMMY

  6. #21
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    Quote Originally Posted by tammyp View Post
    8.5 damn you must have some long legs! id be face planting!
    Not long but I am a runner. It is my most favorite exercise. But my spine can't handle the long distances so I do the interval training. It's fun. I'm 5'5" my inseam is a 31 so I guess they are longer than most my height. I've almost face planted though.

  7. #22
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    Been on vacation so took a week off. Got back into the gym on Monday.

    Shoulder press 2x12 10lbs
    Lat pulldowns 2x12 80lbs

    Lunges 2x12 20lbs dumbbells in each hand
    Swiss Ball Crunch 2x12

    That was mondays workout

    Tuesday was interval
    2min- slow and 1min fast for 20min. on the elliptical. 5.0 was slow-8.0 was the fast

    Wednesday(today)

    Box Squats 3x10 165-170-180

    Push ups 60degree - 3x10
    Seated Row - 3x10 70lbs

    Step-ups 3x10 - 25lb dumbbells the first set then 20-20
    Prone Jackknife on the swiss ball 3x10

    Then trained 3 clients in the same workout, felt like I did 4 workouts today. Sore but it hurts so GOOD!!

  8. #23
    GYM RAT AmyLynn's Avatar
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    Quote Originally Posted by TheMrs View Post
    Been on vacation so took a week off. Got back into the gym on Monday.

    Shoulder press 2x12 10lbs
    Lat pulldowns 2x12 80lbs

    Lunges 2x12 20lbs dumbbells in each hand
    Swiss Ball Crunch 2x12

    That was mondays workout

    Tuesday was interval
    2min- slow and 1min fast for 20min. on the elliptical. 5.0 was slow-8.0 was the fast

    Wednesday(today)

    Box Squats 3x10 165-170-180

    Push ups 60degree - 3x10
    Seated Row - 3x10 70lbs

    Step-ups 3x10 - 25lb dumbbells the first set then 20-20
    Prone Jackknife on the swiss ball 3x10

    Then trained 3 clients in the same workout, felt like I did 4 workouts today. Sore but it hurts so GOOD!!
    It looks like you're kicking butt in the gym!! Keep up the good work. How was your vacation?

  9. #24
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    Vacation was great but way too short. It was great seeing family. Weird thing happened. We stopped at a Wendys in Ogalala Nebraska. Everyone but me had burgers, I had chicken. Within an hour my 5 year old was puking, then it spiraled to the rest of the family except me and my 3yr old. I spent the night cleaning up vomit from the hotel bathroom floor and the family spent the entire next day recovering and me washing clothes. God knew I needed to care for them and that is why I had the chicken. No more fast food for us EVER!!!!! The rest of the trip was great. If any of you are ever in Boone, Iowa, go to Beluci's (sh sound) for a Thompson Special. Then take the train ride. Great stuff in that small town.

    Todays workout:

    Deadlift with the trap bar 3x10 - 80lbs

    Dumbbell shoulder press 3x10 - 12lbs
    Lat Pulldown 3x10 - 80lbs

    Lunges 3x10 - 20lb dumbbells each hand
    Swiss ball crunch 3x12

    Felt good - knees a little sore, triceps feeling it changing from barbell to trap bar.

  10. #25
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    Box Squats - 190lbs 3x10 felt real good but legs were a little shaky, but shaky is good.

    Seated Row - 75lbs 3x10
    Push up - switched to a 45 degree 2x8, 1x10

    Will do step-ups tomorrow, didn't have time to finish.

  11. #26
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    Today's workout

    Deadlifts 2x10 90lbs(too light) 1x10 115lbs(much better)

    DB Press 1x10 20lbs(a little too much) 2x10 15lbs (much better)
    Lat Pulldowns 3x10 90lbs

    Lunges 50lb barbell (could do more, so I will increase Monday)
    Swiss Ball crunch 3x12

    Legs and back are fatigued but feel good, I know i will be sore tomorrow, the kind of sore I like.

  12. #27
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    Today' workout

    Box squat 3x8 200lbs (personal best)

    Push ups 3x8 45degree incline
    Seated Row 3x8 80lbs

    Step-ups onto flat bench 3x8 25lbs DB
    Prone Jackknife 3x15

  13. #28
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    Today I really was not feeling the workout. I was tired and did not sleep well. I did get part of it in. I guess some is better than none.

    Deadlift - 3x8 125lbs

    DB Press - 3x8 20lbs
    Lat pulldowns 3x8 80lbs

    Did not do lunges. I will torture myself tomorrow and get them in.

  14. #29
    Digital Marketing Manager, Team GAT SallyAnne's Avatar
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    Sleep is SO important - not only so that you have energy for your workouts, but so you can recover and grow.

    Don't stress over it - just get some rest and nail it next week.

  15. #30
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    This mornings workout

    Box squat 215lbs 2x8, 1 set of 205lbs

    Push-ups 45degree 3x8
    Seated Row 3x8 80lbs

    Step-ups 25lb DB 3x8
    Prone Jackknife 3x15

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