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    1. #1
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      Alky's Avatar

      Join Date;
      26th April, 2013.
      Location;
      Florida.
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      Workout Logs - Week of May 7

      5/3/2013 - Chest
      Run - .5 miles (.8 km) in 4:45
      ISO Lateral Press 20 lbs. (9 kg) x 20 reps x 1 set; 20 lbs. x 15 reps x 2 sets
      Cable press 20 lbs. x 12 reps x 2 sets; 10 lbs (4.5 kg) x 15 reps x 1 set
      DB Incline 20 lbs. x 15 reps x 1 set; 20 lbs x 12 reps x 1 set; 20 lbs. & 15 lbs. drop set
      Front raises 25 lbs. (11.3 kg) x 10 reps x 3 sets
      ISO Lateral Decline 10 lbs. x 15 reps x 2 sets
      Cable Decline 10 lbs. x 10 reps x 2 sets

      5/4/2013
      Run - 4 miles (6.4 km)

      5/7/2013 - Core, chest and triceps
      Run - .5 miles in 4:45
      Pulley Press 30 lbs. (13.6 kg) x 10 reps x 3 sets
      Tricep Pulldown 30 lbs. x 10 reps x 3 sets
      Pectoral Fly 100 lbs. (45.4 kg) x 10 reps x 3 sets
      Decline Press 25 lbs. (11.3 kg) x 10 reps x 3 sets
      Chest Press 40 lbs. (18.1 kg) x 10 reps x 1 set; 25 lbs. x 10 reps x 2 sets
      Seated ab crunch 65 lbs. (29.5 kg) x 15 reps x 3 sets
      Assorted ab exercises (leg lifts, full body crunches, scissors, bicycles, etc.) x 1 set

    2. #2
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      Alky's Avatar

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      Workout Logs - Week of May 7

      4.09 miles (6.6 km) in 39:54. Not a great time. I just couldn't seem to kick it into high gear this morning.

    3. #3
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      Workout Logs - Week of May 7

      5/10/13 - Legs and Core
      Run .5 mile (.8km) in 4:23
      Standing squat 80 lbs. (36.3 kg) x 12 reps x 3 sets
      Squat jumps 12 reps x 3 sets
      Leg press 130 lbs. (59 kg) x 12 reps x 3 sets
      Calf raises 130 lbs. x 12 reps x 3 sets
      Flutter kicks (alternating fast, slow, fast, slow for 10 seconds each, 40 seconds total) x 3 sets
      SL Knee Extensions 40 lbs. (18 kg) x 8 reps on each leg individually, 4 reps both legs together x 3 sets
      Hamstring curl 50 lbs. (22.7 kg) x 12 reps x 1 set; 70 lbs. (31.8 kg) x 12 reps x 1 set; 80 lbs. (36.3 kg) x 12 reps x 1 set
      Seated calf raises 45 lbs (20.4 kg) x 12 reps x 1 set; 70 lbs. (31.8 kg) x 12 reps x 2 sets
      Ab rotations with an 8 lb. (3.6 kg) medicine ball x 20 full reps (both sides) x 2 sets

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