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WWMCD24's workout thread

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Old
05-11-2011, 10:42 PM
  #1
Dr Van Nostrand
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WWMCD24's workout thread

http://cid-47213d89417fd899.office.l...20workout.xlsx

Plan:
Do this workout for 4 weeks, with one rest day between days 2 & 3. 25 second rest between sets.

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05-12-2011, 01:05 AM
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Dr Van Nostrand
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Also, during my "rest days," I'll be working on pure lower/upper body off-machine exercises

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05-13-2011, 03:08 PM
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Wease
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Do you do any cardio or just lift?

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05-13-2011, 06:56 PM
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HolyRollie
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Good looking schedule...I might have to steal it for this summer!

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05-14-2011, 12:29 PM
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Dr Van Nostrand
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Deviated from the workout yesterday (free weights were closed at the gym, some ass didn't have a spotter and almost died)



Workout:

Warmup - Treadmill - ~15 minutes at ~4 MPH

Leg curls - 3 sets - 8 reps - 95 lbs

Leg extension - 3 sets - 12, 10, 8 - 120 lbs

Horizontal calf - 5 sets - 12 reps - 140 lbs

Seated leg press - 5 sets - 15 reps - 200 lbs *hory shet*

Hip adduction - 3 sets - 10 reps - 205 lbs

Hip abduction - 3 sets - 12 reps - 190 lbs

Tricep extension - 5 sets - 10 reps - 70 lbs (ROFL)

Abdominal crunch w/ weight - 3 sets - 17 reps - 90 lbs



Weight yesterday: 176 lbs

BMI: <24

Body fat : 10.2%



Nutrition:

Total:

2474 Calories


135.9g of Protein
53.0g of Fat
378.4g of Carbs


Breakfast:

Muffin

Milk

Total: 448 calories 11.3g of fat 67.1g of carbs 24.0g
of protein



Lunch:

V8 VFusion

Parfait

570 13.5g 118g 14.5g



After workout:

4 scoops of Monster Mass in 20 oz. milk

640 17g 71g 50g




Dinner:

Tilapia

Milk

Brocolli

Rice

816 11.2g 122.3g 47.4g

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Old
05-15-2011, 09:51 PM
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Maupin Fan
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You aren't taking in nearly enough calories nor are you eating a sufficient number of meals a day to recover and grow on a schedule like that.

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