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Training Log Archive: kmac

In the 30 days ending Apr 30, 2007:

activity # timemileskm+m
  Workout10 10:00:00
  Cardio10 3:30:05
  Sport4 3:00:00
  Total15 16:30:05

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Monday Apr 30, 2007 #

Cardio (Elipical) 50:00 [3]

Sunday Apr 29, 2007 #

Cardio (Elipical) 15:00 [3]

Workout (Back/Biceps) 1:00:00 [3]

Pull Ups
Seated Rows
Lat Pulldowns
Bent Barbell Row
Barbell Curls
Incline hammer curls
Preacher Curls

Thursday Apr 26, 2007 #

Cardio (Elipical) 30:00 [3]

30 minutes on Elipical

Workout (Shoulders) 1:00:00 [3]


Overhead Barbell press
Overhead Machine Shoulder Press
Machine Press
Lateral Raises
Another shoulder exercise (don't know the name)
Shrugs

Wednesday Apr 25, 2007 #

Sport (Volleyball) 45:00 [3]

ROP Volleyball League. We stunk up the joint..

I pity the fool...

Monday Apr 23, 2007 #

Workout (Chest/Triceps) 50:00 [3]

Time: 9:30am

Sets Reps
Flat Bench 4 8-10
-sup
Dumbell Tricep Raise 4 8-10
Incline Dumbell 4 8-10
Decline Press Machine 4 8
Cable Cross Over 4 8
Tricep Pressdown 4 8
Tricep Extension 4 8
Dips 1 10

Cardio (Elipical) 30:00 [3]

Sunday Apr 22, 2007 #

Sport (Basketball) 30:00 [3]

1 on 1 with some punk kid....destroyed him

Wednesday Apr 18, 2007 #

Cardio (Elipical) 5 [3]

Warm Up

Workout (Back/Biceps) 1:00:00 [3]

Set. Rep
Back
Dead Lift. 4. 8
-sup
Pull Up. 4. 8
Wide Bent row. 3. 10
-sup
Seated row. 3. 10
T Bar Row. 2. 12
-sup
Lat Pull Down. 2. 12

Biceps
Barbell Curl. 3. 8
-sup
Incline dumb curl. 3. 8
Preacher Curl. 3. 10
-sup
Seated Dumb Curl. 3. 10
Hammer curl. 2. 10

Monday Apr 16, 2007 #

Workout (Chest) 1:00:00 [3]


Flat Bench 4 8
Incline 4 8
Bench Pull Overs 3 8
Decline Bench 4 8
Cable Cross Overs 4 10
Cable Cross Overs lower 4 10

Cardio (Elipical) 10:00 [3]

10 Minutes

Saturday Apr 14, 2007 #

Sport (Basketball) 45:00 [3]

45 minutes 2 on 2 ball

Friday Apr 13, 2007 #

Workout (Shoulders/Back) 1:00:00 [3]

Time: 11:00pm
Sets. Reps
Shoulders/Back
Ov head press. 4. 6
-sup
Lat Pull Down. 4. 6
Arnold Press. 4. 8
-sup
Chin. 4. 8
Dumbell Frt raise. 3. 10
-sup
Straight Arm Pull dn 3. 10

Cardio (Eliptical) 10:00 [3]

Thursday Apr 12, 2007 #

Workout (Bicep/Tricep) 1:00:00 [3]

Time: 9:30pm

Set. Rep
Bicep.
Preacher Curl. 4. 6
-sup
Over head dumb 4. 6
Barbell Curl. 4. 8
-sup
Lying Tricep ext. 4. 8
Hammer Curl. 3. 10
Bench Dip. 3. 10
Abs
Weighted Crunch. 2. 12
-sup
Hip Thrust. 2. 12

Cardio (Eliptical) 10:00 [3]

Monday Apr 9, 2007 #

Workout (Chest/Back) 1:10:00 [3]

Time: 11am

5 Minute treadmill warmup @ 5 miles/hr

Set. Rep
Bench Press 4. 6
-sup
Bent Barbell Row 4. 6
Incline Dumb Press 4. 8
-sup
Machine High row. 4. 8
Cable Cross Over 3. 10
-sup
Machine Low Row. 3 10

Wednesday Apr 4, 2007 #

Cardio (Elipical) 10:00 [4]

Time: 1:30pm

Pre work out warm up

Workout (Chest/Back) 50:00 [4]

Time: 1:40pm

Set. Rep

Bench Press 4. 6
-sup
Bent Barbell Row 4. 6
Incline Dumb Press 4. 8
-sup
Machine High row. 4. 8
Cable Cross Over 3. 10
-sup
Machine Low Row. 3 10

Sport (Volley Ball) 1:00:00 [2]

TIme: 9:15pm

ROP Volley ball league

Tuesday Apr 3, 2007 #

Cardio (Eliptical) 45:00 [3]

45 Minutes if interval training on the elipical

Sunday Apr 1, 2007 #

Workout (Back/Biceps) 1:10:00 [4]

Get Lean-Wk1-Day4

Work Out Time: 6:00pm
Set. Rep
Back
Dead Lift. 4. 8
-sup
Pull Up. 4. 8
Wide Bent row. 3. 10
-sup
Seated row. 3. 10
T Bar Row. 2. 12
-sup
Lat Pull Down. 2. 12

Biceps
Barbell Curl. 3. 8
-sup
Incline dumb curl. 3. 8
Preacher Curl. 3. 10
-sup
Seated Dumb Curl. 3. 10
High cable curl. 2. 10
-sup
Hammer curl. 2. 10

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