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  #106   ^
Old Tue, May-03-05, 11:58
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
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*** STARTING CKD ***

5/2/05 - Lower Body: Tension Workout

BW = 232

Did 20 mins morning cardio on Precor.

Lifted in PM -

Rack pulls (partial deadlifts): 4 sets - 8x 135m 6 x 225, 4 x 245, 4 x 245

Leg Press: 4 sets of 10 at 360

Lying Leg Curl: 3 x 10 at 90

Leg Extensions: 4 x 10 at 100

Standing Calf: 4 x 10 at 110

Seated Calf: 2 x 12 at 90

V-up Crunch: 2 x 15

Incline Crunch: 2 x 15
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  #107   ^
Old Tue, May-24-05, 07:40
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default

Monday - 5/23/05 - Hi-rep day (rest = 45 secs or I go/You go)

Hack Squats - 2 x 12 ~ 180
Leg Extensions - 2 x 12 ~ 150 (increase next time)
Leg Curls - 2 x 12 ~ 100, 115 (got for 7)
Standing Calf Raise - 2 x 12 ~ 110 (increase)
Hammer Str. Wide Chest Press - 2 x 12 ~ 180 (increase)
Underhand Pulldowns - 2 x 12 ~ 150 (increase)
Ground Base Shrugs - 2 x 12 ~ 180 ( increase)
V-bar Pushdowns - 2 x 12 ~ 70 (increase to 75)
Preacher biceps machine - 2 x 12 ~ 80 (increase to 85)
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  #108   ^
Old Wed, May-25-05, 09:34
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default

Tuesday - 5/24/05 - Hi-rep day

High Stance Leg Press: 2 x 12 ~ 300 (increase)
Seated Calf Raise: 2 x 12 ~ 90 (increase)
Mod. Back Extension: 2 x 12 ~ bw
Incline Press: 2 x 12 ~ 180
V-handle Pulldown: 2 x 12 ~ 150
Bent Lateral Raises: 2 x 12 ~ 20
Dip Machine: 2 x 12 ~ "12" (that's what the plate on the machine said. No idea what unit of meaurement it is in)
Bar Curls: 2 x 12 ~ 70

CARDIO: 20 mins Natural Runner, says I burned 160 cals.

Bodyweight yesterday was 237 / Bodyfat = 15.93%

Mesurements:

Neck = 16.5"
Shoulders = 52.25"
Upper Chest = 44"
Chest = 43"
Waist = 37.5"
Thighs = 26/26
Calves = 17/16.75
Arms = 16/16
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  #109   ^
Old Mon, May-30-05, 14:18
galatia's Avatar
galatia galatia is offline
Senior Member
Posts: 13,640
 
Plan: low carb
Stats: 173/135.8/130 Female 5'4"
BF:
Progress: 87%
Location: Mississippi
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Hi. What is your opinion on squats? I'd like to think I could get my legs in great shape without doing them, since I really don't like them very much. I've been avoiding them lately. It doesn't look like you've been doing them lately either-- so I thought you might have some thoughts on it.
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  #110   ^
Old Mon, May-30-05, 14:52
galatia's Avatar
galatia galatia is offline
Senior Member
Posts: 13,640
 
Plan: low carb
Stats: 173/135.8/130 Female 5'4"
BF:
Progress: 87%
Location: Mississippi
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Thanks for your quick response-- even if it wasn't what I was hoping for . Well, I guess I'll just keep on squatting too then.
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  #111   ^
Old Wed, May-20-09, 01:21
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default

I've been gone for awhile, but will be posting again in here very soon ...
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  #112   ^
Old Tue, Aug-07-12, 14:47
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default

Today's workout:

2 miles of hill training. Setting the treadmill to max incline, speed at 3.7 miles per hour.

Going to maintain that until I hit the top of my heart rate training zone (152 bpm), then will drop the incline until I recover.

I'm doing this in preparation for the Super Spartan race in NJ on 9/8/12. The courses are notoriously steep, and I want to be sure that my legs (and lungs) are ready for a long steady climb.
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  #113   ^
Old Fri, Aug-10-12, 08:01
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default

Today's workout (8/10/12):

Doing some upper body strength work tonight:

Suspension chest press
supersetted with Suspension rows (3 x 15)

Rope climbs or pull-ups: 4 x 6 - 8
Halos or side raises: 4 x 6 - 8
Curls: 4 x 6 - 8

I'm scheduled for a 7 mile run tomorrow morning, but the weather isn't looking good for it. Might have to push that to Sunday morning instead. Hoping that the weekend isn't a washout ...
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