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  #181   ^
Old Thu, Dec-16-04, 20:50
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default
Hammer Curls
30x12
30x10
40x8
50x5
Cable Curls
40x12
50x10
60x8
70x6
barbell curl
100x10
120x8
150x6
Preacher Curl
55x12
95x10
95x6
100x4
Cable Row
100x12
125x10
135x8
150x6
Wide Grip Pull Down
100x12
110x10
120x8
130x6
One Arm D/b Row
55x12
60x10
65x8
70x8
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  #182   ^
Old Wed, Jan-05-05, 01:30
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default
I have added an extra cardio session to my routine, I will post them in the days to come.
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  #183   ^
Old Wed, Jan-05-05, 23:33
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default
Leg Press
315x 12
405 x 12
495 x 8
725 x 5
2 Min Rest
Seated Leg Extention
205 x 12
225 x 10
265 x 8 whole stack.
2 min rest
Lying Leg Curls
45 x 10
50 x 8
55 x 7
50x 12
2 min rest
Seated Calf Raises
45 x 20
90 x 15
115x 12
125x 10
2 min rest
Squat (Universal Station)
200x 12
250x 10
300x 8
350x6 (whole stack) standing calf raises at same weight
Shoulder Press(Universal Station)
140x12
160x10
180x8
200x6
220x3
Shrugs (universal bench)
200x12
220x10
240x8
260x6
d/b shoulder Press
40x12
50x10
55x8
60x6
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  #184   ^
Old Wed, Jan-19-05, 21:43
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default
Hammer Curls
30x12
30x10
40x8
50x5
Cable Curls
40x12
50x10
60x8
70x6
barbell curl
100x10
120x8
150x6
Preacher Curl
55x12
95x10
95x6
100x4
Cable Row
100x12
125x10
135x8
150x6
Wide Grip Pull Down
100x12
110x10
120x8
130x6
One Arm D/b Row
55x12
60x10
65x8
70x8
Reply With Quote
  #185   ^
Old Mon, Mar-21-05, 21:00
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default
135x12
155x10
185x8
205x6
Incline Bench
115x10
115x10
135x8
Pec Deck
100x12
110x10
120x8
130x6
Dbell Bench
50x12
60x10
65x10
Tri pull downs (reverse grip, each hand)
40x12
60x10
70x10
pull down(1 hand)
50x12
70x10
80x10
Close Grip Bench
95x12
95x10
115x10
125x10
Pull Down (rope)
50x12
60x10
70x10
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