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  #886   ^
Old Wed, Aug-10-22, 21:42
IdahoSpud's Avatar
IdahoSpud IdahoSpud is online now
Senior Member
Posts: 1,350
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Doing this from memory - which is getting sketchy these days

Shoulders and Cardio
Dumbbell side raises: 7lbx10,10,10
Dumbbell front raises 7lbx10,10,10
Bent-over Dumbbell side raises: 10lbx10,10,10

Barbell military press (bare bar): 40lbx7. Nope, delts were already spanked pretty bad from the first exercises.

Arnold presses (after a rest): 20lbx10, 15lbx5, 10lbx7

Reverse crunches: 15,12

Side bridge holds: 20sec, 15sec

Cardio Elliptical - easiest setting
1.5 miles, 12 minutes, avg heart rate 168. Not bad for an old guy.

Last edited by IdahoSpud : Thu, Aug-11-22 at 21:24. Reason: Edit to get the correct numbers
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  #887   ^
Old Thu, Aug-11-22, 21:24
IdahoSpud's Avatar
IdahoSpud IdahoSpud is online now
Senior Member
Posts: 1,350
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Arms
Hammer curls: 15lbx10,10,10
Standing dumbbell tricep extensions: 15lbx10,10,10
Lying cross face extensions: 10lbx10,10,10
Concentration Curls: 15lbx10,10,10

Wrist curls 15lbx10,10,10
Reverse wrist curls 10lbx10,10,10

Cardio
Elliptical, easiest setting
2 miles, time 15:33, Avg Heart rate 167
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  #888   ^
Old Fri, Aug-12-22, 03:28
IdahoSpud's Avatar
IdahoSpud IdahoSpud is online now
Senior Member
Posts: 1,350
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Cardio; 1:30 AM (at work)
walk for 2 miles. 31:35. avg speed 3.8 miles/hr.
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  #889   ^
Old Yesterday, 21:03
IdahoSpud's Avatar
IdahoSpud IdahoSpud is online now
Senior Member
Posts: 1,350
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Cardio
Elliptical 2 miles. 14:55 Avg heart rate 156
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  #890   ^
Old Today, 21:00
IdahoSpud's Avatar
IdahoSpud IdahoSpud is online now
Senior Member
Posts: 1,350
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Chest back abs
Wide grip bench press: 90x10,10,10
Landmine Rows: 50x10,10,10
Plate shrugs 45x15,15,15
flat sit ups 10,10,10

cardio
elliptical easiest setting
2 miles,
time 15:15,
Heart rate 168
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