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Pull/Cardio/Push/Cardio/off/Legs/off

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  1. #1
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    Arrow Pull/Cardio/Push/Cardio/off/Legs/off






    I'm starting a new journal since my last one was all over the place.

    The focus will be on a 5 day/week routine. I decided to do Pull on Monday since most people are doing Chest on Mondays.

    Sunday off
    Monday - Back/Traps/Biceps + 20 min of Cardio
    Tuesday - PT/Cardio for 45 minutes
    Wednesday - Chest/Shoulders/Triceps + 20 min of Cardio
    Thursday - PT/Cardio for 45 minutes
    Friday off
    Saturday - Legs

    The key goal is to lose 2 inches around my waist and maintain LBM. To go from 34 1/2" to 32 1/2". I know my diet will be key in acheiving this. It's pretty clean except for 2-3 bad meals per week.

    Current Weight: 189
    Goal: 185

    Time: 6 weeks (March 27th)

    *I'm recovering from a lower ab tear so I'm in PT for the next three weeks. This means no sports and limited ab work.
    Do it!

  2. #2
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    2/12/04

    PUSH DAY

    ========8 sets for Chest===========
    DB press
    90 x 8
    90 x 6

    DB press 30' angle
    90 x 6
    90 x 6

    DB fly 30' angle
    60 x 8

    DB fly flat
    60 x 7

    Dips (Tempo 4 second negative / 1 second positive)
    12
    8

    ========8 sets for Shoulders==========

    Standing DB Press
    45 x 8
    45 x 7
    45 x 7

    Front Raise
    30 x 8

    Side Raise
    30 x 8

    Front Raise/Side Raise superset
    25 x 8/8

    Reverse Pec Dec
    150 x 10
    150 x 10

    =============6 sets for Triceps===========

    Lying Tricep extentions
    12
    15
    13

    Seated Dips
    225 x 6
    225 x 6
    225 x 5


    CARDIO

    20 minutes on Treadmill on 10% incline at 4.0
    Do it!

  3. #3
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    60lb flys ... impressive!
    Now rollin' with the Raider

  4. #4
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    Originally posted by naturaltan
    60lb flys ... impressive!
    Thanks NT!

    What's new? How's the Tat coloring going?
    Do it!

  5. #5
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    I was on call last Friday when I had an appointment scheduled, so it didn't get done. The lady asked that I call her yesterday to see if she could squeeze me in and she was sick ... and with the amount of pain that it caused me, I wasn't too upset. I'm looking at maybe a couple weeks now.
    Now rollin' with the Raider

  6. #6
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    2/14/04

    I missed my Trap workout this week so I did it yesterday.

    Shrugs
    315 x 10
    315 x 10
    315 x 10

    Upright Row
    145 x 5
    125 x 9
    125 x 8

    CARDIO
    10 Minutes on Treadmill at 4.0 on 5% incline
    10 Minutes on Treadmill at 3.5 on 13% incline

    My abs are still really sore from PT on Thursday. I'll have to talk to my Therapist about the exercises I am doing during my sessions.

    Today is LEG day.
    Do it!

  7. #7
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    2/15/04

    Legs

    Extentions (Tempo 1/1/1)
    250 x 11
    250 x 12
    250 x 12

    SLDL (Tempo 1/0/2)
    225 x 9
    225 x 8
    225 x 7

    Hack Squat (Tempo 1/0/1)
    230 x 18
    230 x 12
    230 x 12

    Seated Calves
    55 x 20
    55 x 20
    55 x 20

    Machine Leg Press Superset (Tempo 1/0/1)
    250 x 10 on Toes/250 x 10 on heels
    250 x 10 on Toes/250 x 10 on heels

    CARDIO
    Bike 10 minutes

    *Notes
    My Traps were on fire today from yesterday's workout. Tomorrow is an off day then I'll do Pull on Monday. My abs are still real sore from Thursday's PT.
    Do it!

  8. #8
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    2/16/04

    Pull Day

    Pullups
    14 (normal speed)
    7 (tempo 1 positive/4 negative)
    7 (tempo 1 positive/4 negative)

    Supinated Grip
    6 (tempo 1 positive/3 negative)
    6 (tempo 1 positive/3 negative)

    one armed DB Row
    140 x 5 (tempo 1 positive/1 negative) * Too heavy
    130 x 8 (tempo 1 positive/3 negative)

    Hammer Low Row
    250 x 7 (Tempo 1 positive/3 negative)
    250 x 6 (Tempo 1 positive/3 negative)

    Chinups
    5 (tempo 1 positive/3 negative)
    5 (tempo 1 positive/3 negative)

    TRAPS

    Shrugs
    315 x 10 (tempo 1 positive/1 pause/1 negative)
    315 x 10 (tempo 1 positive/1 pause/1 negative)
    315 x 10 (tempo 1 positive/1 pause/1 negative)

    Upright Row
    135 x 5 (tempo 1 positive/1 pause/1 negative)
    105 x 10 (tempo 1 positive/1 pause/3 negative)
    105 x 8 (tempo 1 positive/1 pause/3 negative)

    BICEPS

    Straight bar curls
    70 x 9 (tempo 1 positive/1 pause/3 negative)
    70 x 8 (tempo 1 positive/1 pause/3 negative)
    70 x 7 (tempo 1 positive/1 pause/3 negative)

    Seated DB Curl
    35 x 6 (tempo 1 positive/1 pause/3 negative)
    35 x 5 (tempo 1 positive/1 pause/3 negative)

    CARDIO
    10 minutes on Treadmill at 3.8 on 5% incline
    10 minutes on Treadmill at 3.8 on 8% incline

    10 minutes of Stretching
    Do it!

  9. #9
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    Since my weight or waist line hasn't changed much for over a month I figured I'd better track my diet closer.

    Height 5'10"
    Weight 190
    Waist 35

    2/16/04

    6:30 AM
    Meal #1
    16 oz coffee
    Balance bar
    20 oz water

    8:00 AM
    Meal #2
    6 egg whites
    1 cup green tea
    20 oz water

    10:30 AM
    Meal #3
    Chicken and Wild Rice Soup (1 bowl)
    20 oz water

    12:00 PM
    Meal #4
    2 chicken breasts
    1 cup raw brocholi
    1 tablespoon of sunflower seeds
    1 tablespoon of low fat dressing
    20 oz water

    1:30
    Meal #5
    1 cup cottage cheese
    1 cup strawberries
    20 oz water
    8 oz coffee w/ 1 teaspoon of half and half

    3:30PM
    Meal #6
    Balance Bar

    Workout 4:30 - 6

    6:00 PM
    Meal #7
    50 gm Protein with water

    7:30 PM
    Meal #8
    10 oz lean red meat
    1 cup of wheat noodles w/ olive oil/garlic salt/parmesan cheese
    10 oz skim milk

    10 PM
    10 gm of Glutamine

    BED
    Do it!

  10. #10
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    2/17/04

    PT and Cardio

    30 minutes on bike.
    Ultrasound
    Heat Pack
    Ice

    My abs have been hurting more this week than in the past two weeks. It may have been caused from coughing for 10 days while I was sick which really contracts my abs so they did not get any rest. I did not do a lot of exercises due to the pain. The PT however thinks that my left side is a little out of whack so he worked on stretching my left leg and back. After he was done I felt less pain in my abs. He said my left hip seem to be tilted forward which can aggravate the nerves along my spine and cause lower ab/groin pain. So know we are down to three possible problems...

    1) Torn lower ab
    2) Torn fascia
    3) Tilted hip

    I will continue PT for another 3 sessions and if its not better I'll head back to the doctor to see if I can either get a MRI/ultrasound exam or if they can do exploratory surgery since the original injury happened on 9/15/03.
    Do it!

  11. #11
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    2/18/04

    PUSH DAY

    ========8 sets for Chest===========
    DB press
    90 x 8
    90 x 6

    DB press 30' angle
    90 x 5
    90 x 5

    DB fly 30' angle
    60 x 8

    DB fly flat
    60 x 7

    Dips (Tempo 4 second negative / 1 second positive)
    10
    7

    ========7 sets for Shoulders==========

    Hammer Press 2 sets
    140 x 7
    140 x 6

    Cable Front Raise
    35 x 10

    Side Raise
    25 x 13
    25 x 12


    Reverse Pec Dec
    150 x 9
    150 x 9

    *My front delts were fried from the flies and presses.

    =============6 sets for Triceps===========

    Lying Tricep extentions
    14
    11
    10

    Close Grip Bench Press
    155 x 5
    155 x 4
    155 x 4

    CARDIO

    10 minutes on Treadmill on 10% incline at 3.5
    Do it!

  12. #12
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    2/19/04

    My waist measured 34" this morning which was my goal by 2/20/04.

    The next stage is 33" by 3/13/04. I'd like to maintain a
    32 - 33" waist. I'm sure once I can start to play more sports and perform heavy compound exercises again I will be able to stay there. My diet is definately cleaning up. I did not have any junk food this week.

    Weight 189

    Legs

    Squats
    * This is the first time I did squats in 2 months because of my ab problem. It was a good stretch with out any pain. I can definately feel it in my glutes today.

    135 x 10
    225 x 10 (1/2 squats)
    135 x 15
    135 x 15

    Hack Squat (Tempo 1/0/1)
    270 x 8
    270 x 8
    270 x 8

    SLDL (Tempo 1/0/2)
    235 x 8
    235 x 8
    235 x 7

    Extentions (Tempo 1/1/1)
    * different machine than the one used on 2/15/04
    205 x 10
    205 x 8
    205 x 7

    Seated Calves
    90 x 10
    45 x 20
    45 x 20

    Machine Leg Press (Tempo 1/0/2)
    * different machine than the one used on 2/15/04
    220 x 20
    220 x 20
    Do it!

  13. #13
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    2/20/04

    PT
    10 minutes on Treadmill
    10 minutes on Bike

    Stretching
    (Back dives)
    (towel squeeze)

    * My abs feel better today compared to Tuesday.



    2/21/04

    Weight 187

    Pull Day

    Pullups
    9 (tempo 1 positive/4 negative)
    8 (tempo 1 positive/4 negative)
    7 (tempo 1 positive/4 negative)

    Supinated Grip
    6 (tempo 1 positive/3 negative)
    5 (tempo 1 positive/3 negative)

    one armed DB Row
    130 x 10 (tempo 1 positive/3 negative)
    130 x 9 (tempo 1 positive/3 negative)

    Hammer Low Row
    250 x 6 (Tempo 1 positive/3 negative)
    250 x 5 (Tempo 1 positive/3 negative)

    Chinups
    7 (tempo 1 positive/3 negative)
    5 (tempo 1 positive/3 negative)

    TRAPS

    Shrugs
    315 x 10 (tempo 1 positive/1 pause/1 negative)
    315 x 10 (tempo 1 positive/1 pause/1 negative)
    315 x 10 (tempo 1 positive/1 pause/1 negative)

    Upright Row
    115 x 10 (tempo 1 positive/1 pause/1 negative)
    115 x 9 (tempo 1 positive/1 pause/3 negative)
    115 x 8 (tempo 1 positive/1 pause/3 negative)

    BICEPS

    Straight bar curls
    70 x 10 (tempo 1 positive/1 pause/3 negative)
    70 x 8 (tempo 1 positive/1 pause/3 negative)
    70 x 8 (tempo 1 positive/1 pause/3 negative)

    Seated DB Curl
    35 x 8 (tempo 1 positive/1 pause/3 negative)
    35 x 6 (tempo 1 positive/1 pause/3 negative)

    CARDIO
    15 minutes on Treadmill at 3.5 on 10% incline
    Do it!

  14. #14
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    2/22/04

    PUSH DAY

    ========9 sets for Chest===========


    DB press 30' angle
    85 x 9
    85 x 8

    DB press
    85 x 6
    85 x 6

    DB fly 30' angle
    60 x 11

    DB fly flat
    60 x 8

    Dips
    10 (Tempo 4 second negative / 1 second positive)
    14 (Tempo 1 second negative / 1 second positive)
    7 (Tempo 4 second negative / 1 second positive)

    ========6 sets for Shoulders==========

    Hammer Press
    140 x 6
    140 x 5

    Front Raise
    25 x 12

    Side Raise
    25 x 12
    25 x 12

    Reverse Pec Dec
    150 x 9


    =============5 sets for Triceps===========

    Lying Tricep extentions
    12
    13

    CG Incline DB Press
    50 x 6
    50 x 6


    CARDIO

    7 minutes on Treadmill on 10% incline at 3.7

    *Notes*
    My body needs a day off since I have exercised 7 days in a row. I'm taking tomorrow off then cardio on Tuesday, Legs Wednesday, cardio on Thurday, and then Pull on Friday.
    Do it!

  15. #15
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    2/23/04

    Legs

    Warmed up today shooting baskets for 15 minutes. No pain at all!!!

    * High reps today

    Squats
    135 x 10
    225 x 15
    275 x 5
    225 x 10
    135 x 25

    Hack Squats
    180 x 20
    180 x 15

    SLDL
    135 x 15
    135 x 15

    Extentions Dropset
    150 x 15 | 100 x 5 | 50 x 10

    Seated Calves
    90 x 20
    90 x 20
    Last edited by yellowmoomba; 02-24-2004 at 06:36 AM.
    Do it!

  16. #16
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    2/24/04

    Weight 184.5

    PT

    Stretching
    towel squeeze exercises
    trunk twists

    * My abs feel better today compared to last week.



    2/25/04

    Weight 187

    Pull Day

    *shot baskets for 15 minutes to warmup (no pain)

    Pullups
    15
    11
    8

    Supinated Grip
    7
    8

    one armed DB Row
    130 x 11 Right arm | 8 left
    130 x 11 Right arm | 8 left

    Hammer Low Row
    230 x 10
    250 x 8

    Chinups
    10
    7

    TRAPS

    Shrugs
    315 x 10 (tempo 1 positive/1 pause/1 negative)
    315 x 10 (tempo 1 positive/1 pause/1 negative)
    315 x 9 (tempo 1 positive/1 pause/1 negative)

    Upright Row
    115 x 8 (tempo 1 positive/1 pause/1 negative)
    115 x 7 (tempo 1 positive/1 pause/3 negative)

    Cable Pitchers
    35 x 10

    BICEPS

    Straight bar curls
    70 x 10 (tempo 1 positive/1 pause/3 negative)
    70 x 8 (tempo 1 positive/1 pause/3 negative)
    70 x 8 (tempo 1 positive/1 pause/3 negative)

    Seated DB Curl
    35 x 7 (tempo 1 positive/1 pause/3 negative)
    35 x 6 (tempo 1 positive/1 pause/3 negative)

    CARDIO
    20 minutes on Treadmill at 3.5 on 11% incline
    Do it!

  17. #17
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    2/26/04

    weight 185.5

    PT
    Ab exercises
    * felt good


    2/27/04

    Weight 185.5

    PUSH DAY

    ========9 sets for Chest===========


    DB press 30' angle
    85 x 10
    85 x 7

    DB fly 30' angle
    65 x 8

    DB fly flat
    66 x 8

    Hammer Press
    180 x 8
    180 x 6

    Dips
    9 (Tempo 4 second negative / 1 second positive)
    14 (Tempo 1 second negative / 1 second positive)
    7 (Tempo 4 second negative / 1 second positive)

    ========6 sets for Shoulders==========

    Hammer Press
    140 x 7
    140 x 6

    Front Raise
    30 x 10

    Side Raise
    30 x 11
    30 x 10

    Reverse Cable Cross
    35 x 11
    35 x 8


    =============5 sets for Triceps===========

    Lying Tricep extentions
    15
    15
    15

    Single Reverse Grip Push down
    65 x 7
    65 x 7


    ABS

    Trunk Pulldowns
    20 x 100
    20 x 100
    20 x 100

    CARDIO

    15 minutes on Treadmill
    Do it!

  18. #18
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    3/1/04

    Weight 187.5
    * Surprisingly I did not gain too much weight since I ate like a cow and drank like a fish all day Saturday.

    Legs

    Squats
    135 x 15
    225 x 15
    275 x 8
    225 x 15
    225 x 12

    SLDL
    135 x 15
    135 x 15
    135 x 15

    Extentions
    250 x 12
    250 x 9
    250 x 8

    Seated Calves
    90 x 20
    90 x 20

    Leg Press Machine
    350 x 10

    CARDIO
    Treadmill 10 minutes
    Do it!

  19. #19
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    3/2/04

    Weight
    186.5

    I had PT today. I'm starting to do more advanced ab exercises.

    Swiss ball inch worm
    Oblique twist on BOSU ball
    Oblique/medicine ball roll
    Opposite hand/leg raise on BOSU ball
    Swiss ball one legged raise

    Finally my abs feel like they are getting stronger.
    Do it!

  20. #20
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    Whoa man... youre throwin around some very nice weight. Awesome work.

    How are your ab's feeling?

  21. #21
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    Originally posted by Monolith
    Whoa man... youre throwin around some very nice weight. Awesome work.

    How are your ab's feeling?
    Hey Monolith -

    Thanks for the compliment I'm finally starting to feel better. It's been a tough battle for the last 5 months but I think my abs are finally starting to heal. I should be back to playing ball again in a few weeks. Once my abs feel stronger I'm going to implement some plyometrics back into my program. I get a great sweat going and it's fun (as far as cardio goes)

    Thanks for stopping in on my journal. I'll pop into your in a minute to see how you are doing.

    YM
    Do it!

  22. #22
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    3/3/04

    (worked out at LUNCH)

    Shoulders/Traps

    weight 186.5

    Hammer Seated Press
    180 x 8
    180 x 6
    180 x 6

    Barbell Shrugs (no straps today)
    225 x 15
    225 x 10
    225 x 12

    Front Raises
    30 x 10
    30 x 10

    Side Raises
    30 x 10
    30 x 10

    Upright row
    115 x 10
    115 x 10
    115 x 8

    Reverse Pec Dec
    150 X 9
    150 x 10
    150 x 10

    CARDIO:

    Shot baskets for 30 minutes and played a little one on one (at half speed)

    ABs
    Trunk pull downs
    105 x 15
    150 x 15
    150 x 15

    NOTES
    * abs FINALLY feeling stronger. I'm still around 75-80% of my strength.
    Last edited by yellowmoomba; 03-04-2004 at 10:58 AM.
    Do it!

  23. #23
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    3/4/04

    Weight 184.5

    PT

    AB exercises:

    Reverse Crunch on Swiss ball
    Seated twists on Bosu ball
    Inch worm
    Balancing Back Dives
    Bosu ball holding weights squats
    Bosu ball opposite hand/leg raises
    Leg raises to the ceiling
    Do it!

  24. #24
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    3/5/04

    Weight 187

    Back/Bis

    Warmed up shooting for 20 minutes


    Pullups (Tempo 1/0/4)
    9
    8
    7

    Supinated Grip(Tempo 1/0/4)
    6
    6

    one armed DB Row
    130 x 11 Right arm | 8 left
    130 x 11 Right arm | 8 left

    Hammer Low Row
    230 x 7
    230 x 7

    Chinups (Tempo 1/0/4)
    8
    5


    BICEPS

    Straight bar curls
    80 x 8 (tempo 1 positive/1 pause/3 negative)
    80 x 8 (tempo 1 positive/1 pause/3 negative)
    80 x 8 (tempo 1 positive/1 pause/3 negative)

    Iso Seated DB Curl
    35 x 6 (tempo 1 positive/1 pause/3 negative)
    30 x 6 (tempo 1 positive/1 pause/3 negative)

    Reverse Curl EZ bar
    75 x 10
    Do it!

  25. #25
    OMGWTFBBQ


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    Originally posted by yellowmoomba
    one armed DB Row
    130 x 11 Right arm | 8 left
    130 x 11 Right arm | 8 left

    HOLY CRAP

    friggin NICE man!

  26. #26
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    Originally posted by Monolith
    HOLY CRAP

    friggin NICE man!

    Thanks ! I have to get my left side in-sync with my right
    Do it!

  27. #27
    OMGWTFBBQ


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    Originally posted by yellowmoomba
    Thanks ! I have to get my left side in-sync with my right
    Yeah... but 3 reps isnt too bad. You might consider trying Sytenhance by avant. It's a locally acting androgen you topically apply. Meant specifically to bring up lagging bodyparts. Dunno if you wanna use PH's though.

  28. #28
    bring it!
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    Hi YM!
    just wanted to tell you that your workouts are impressive! great work!

    your looking great in your avi too!!
    " To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

  29. #29
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    Originally posted by Monolith
    Yeah... but 3 reps isnt too bad. You might consider trying Sytenhance by avant. It's a locally acting androgen you topically apply. Meant specifically to bring up lagging bodyparts. Dunno if you wanna use PH's though.
    Hey Monolith thanks for the tip. I'm just using Protein and Multi-vits rights now. I have some Swole V2 that I'm going to try in a few weeks once I lean up some more. I'm about 1/2 to an inch away from where I want to be on my waist. I'm sure once I start Deads again and increase my #'s on Squats I'll get there.


    Thanks AJ!!
    just wanted to tell you that your workouts are impressive! great work
    So are yours!!!
    Do it!

  30. #30
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    yellowmoomba's Avatar


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    3/6/04

    Chest

    DB Press
    90 x 8
    90 x 7

    Incline DB Press
    90 x 6
    90 x 5

    Flat Fly
    65 x 8

    Incline Fly
    65 x 8

    Dips
    11 (Tempo 4 sec negative / 1 positive)
    17 (Tempo 1 sec negative / 1 positive)
    7 (Tempo 4 sec negative / 1 positive)

    Triceps
    Single arm Reverse Grip Push down
    65 x 8
    65 x 7
    65 x 6

    Overhead Rope Tricep extention
    120 x 10
    125 x 9
    130 x 8

    ABS

    Reverse Crunch using Swiss ball
    12
    12
    12

    Crunch on Swiss Ball
    15

    CARDIO
    10 minutes on Treadmill
    (8 minutes on 3.5 rate on 15% incline)
    (2 minutes on 5.8 rate on 0 % inclne) * First time I jogged in two months. Abs felt ok).
    Do it!

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