Thursday
1-30-03

Started back on the lc thing a couple weeks ago, figured I'd better start getting my workouts logged and on here before I get buried under a million of em and never get around to it. Here goes

1-20

BB Bench 20 ~ 50 11 ~ 70 9 ~ 70 10 ~ 50
DB Incline 12 ~ 30 10 ~ 35 7 ~ 35 15 ~ 25
Incline DB Flyes 12 ~ 20 10 ~ 20 9 ~ 20 11 ~ 20

Seated DB Tri Ext 20 ~ 30 12 ~ 35 11 ~ 35 12 ~ 25
V-Bar pressdown 12 ~ 70 10 ~ 90 8 ~ 90 15 ~ 70
DB Tri kickback 12 ~ 20 10 ~ 20 9 ~ 20 11 ~ 20

Decline crunch 20 20 15
Oblique crunch 20
Jacknives 15

50g whey, 10g glutamine immediately after

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Tuesday
1-21

500 am
Cardio, 30 mins

600 pm
Tae Kwon Do, 1 hour
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Wednesday
1-22

Iso lat front pulldown20~50 12~90 10~140 10~110
T-bar row 12~45 12~45 10~45
Lat pulldown 12~80 12~80 10~90

EZ curls 20~20 12~15 10~20 10~15
Preacher DB curls 12~20 11~20 10~20
Hammer bar 12~10 10~30 10~20

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Thursday
1-23

5 am Cardio 30 mins
6 pm Tae Kwon Do

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Looks like a solid plan so far Downtown. Keep up the good work.

Monday
1/27

Bench Press 20a50 12a70 10a70 8a70 10a50 (quick)

DB Inclines 12a35 11a35 8a35 3xdrop starting a 25

DB Serrat Raise 12a35 10a40 8a35 3xdrop starting a 25

French Press 20a- 12a10 8a20 7a10 12a- (quick)

Rope pressdown 10a70 12a50 10a50 3xdrop starting a 30
Rev-grip pressdowns 12a20 11a20 10a20 10a10 (quick)

Hanging knee raise 15 10
Jacknives 10 10 10
Crunches 20 20 15
Bench leg raises 15

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Tuesday
1/28

5 am 30 m medium cardio

6 pm 1 hr Tae Kwon Do

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Wed
1/29

Deadlifts 15a50 14a70 12a70 9a70
Cable Rows 12a70 11a70 9a70
Lat Pulldown 15a80 12a80 10a90

EZ bar curls 15a20 13a40 11a40 8a40
DB preacher 12a20 10a20 9a20
Cable hammers with rope 15a40 12a50 10a60

Bench leg raise 15 15
Oblique crunch 20 20
Supported crunch 25 25

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Thursday
1/30

5 am
30 m med cardio

6 pm
1 hr Tae Kwon Do

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Friday
1/31

5 am 30 m med cardio on Precor

Squat 15~50 15~70 12~90 8~90
Leg Curls 12~80 12~75 10~80
Seated calf 15~45 15~45 12~70

Trap bar shrugs 15~70 10~120 12~70 10~70 (fast)

Military press 15~/ 15~20 9~30 10~20
Side DB Delt Raise 10~20 9~20 8~20
Bent rear delt 12~15 10~15 10~15

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Saturday
2/1

5 am
30m med cardio on Precor

Monday
2-3-03

5 am
30 m med cardio on precor

4 pm
Chest and Triceps
Reps~Weight used

DB Chest press 20~35 15~45 12~45 11~45
DB Incline 15~30 11~30 11~30
Pec-Dec Flye 11~105 11~90 9~90

*Overhead DB Ext 17~35 12~35 11~35 10~35
*Rope pressdowns 15~50 11~50 12~40 12~40
Tri Ext machine 12~70 11~70 10~70

* Compound sets