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  #261  
Old 08-20-2012, 09:45 AM
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RobB RobB is offline
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MONDAY: Week#4 Day #1 TT Gain Muscle and Lose Fat-Nov 2007 Program
Aug 20.

WARMUP:
A) T Squat - 12
B) Downward Dog pushup - 6
C) Stickup - 10
D) Sumo Squat - 12
E) Cross Crawl - 10/side
F) 1 Leg RDL - 10/side
G) Close Grip pushup -10........ ALL X 2

SPECIFIC WARMUP:
1A) DB Chest Press 35# X 9 X 2
1B) DB Squat 35# X 9 X 2

WORKOUT A: Reccomended reps in ( ).
1A) DB Chest Press (6)... 50# DB's ..12,12,11
1B) DB Squat (12)...65#DB's#...13,13,12

2A) DB Incline Press (8)...45# DB's...14,13,13
2B) DB Row (8)...60# DB...8,9,9

3A) Pushups (20)...20,22
3B) Underhand Inverted Rows (15)... 15,17 (Only 2 sets for 3A & 3B)
Added a few reps here and there.

INTERVAL WORKOUT (8) : "B". Bike- 20 sec's hard / 40 sec's rest,

6 minute warmup @ L16
(8) Intervals at L25 (Max resistance) / Active rest @ L16
6 minute cooldown @ L16

TOTAL: 20:00 mins / 3.85 mi / 176 cal's.
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  #262  
Old 08-20-2012, 03:18 PM
concetta27 concetta27 is offline
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Hope your head is clearing Rob. Concetta
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  #263  
Old 08-20-2012, 04:18 PM
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Quote:
Originally Posted by concetta27 View Post
Hope your head is clearing Rob. Concetta
Much better than it was, but I put the handkerchief to good use this morning!!!!!!!!! The Saturday and Sunday did me good, though!

Last edited by RobB : 08-20-2012 at 04:23 PM.
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  #264  
Old 08-20-2012, 08:25 PM
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Jollybeggar Jollybeggar is offline
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Glad you're feeling better. Hope your weekend in IA was as beautiful as Nashville's.
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“You can’t always be the fastest or the strongest, but you can always try the hardest.” - sign in Jay Ferruggia's Renegade Gym
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  #265  
Old 08-21-2012, 09:52 AM
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Hey, Great results John...........Craig should be putting up a page for that>>?? Rob
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  #266  
Old 08-21-2012, 09:59 AM
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TUESDAY: Week#4 Day #2 TT Gain Muscle & Lose Fat- Treadmill Intervals.
Aug 21.

Walked to the gym and back. 70 mins.

Warmup 5 min @ 4.0mph....Everything at 3.0% grade.
(12) Intervals at 8.5 / 45 sec's, with 45 sec's active rest @3.2
5 min cooldown min 29-34 @ 4.0 mph

TOTAL: 34:00 mins / 2.94 mi / (Machine read out @ 92 cals LOL) I think the rest is pretty close though.
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  #267  
Old 08-21-2012, 09:59 AM
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Jollybeggar Jollybeggar is offline
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Thanks Rob. Hope you did great as well.
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  #268  
Old 08-21-2012, 10:01 AM
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RobB RobB is offline
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Quote:
Originally Posted by Jollybeggar View Post
Thanks Rob. Hope you did great as well.
Not as good as you..........put I keep a keep'in on!!!!!!!!!!!!!!!!
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  #269  
Old 08-21-2012, 10:17 AM
kerry kerry is offline
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Hey Rob:

When does your contest end? Your workouts look good, as always...
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  #270  
Old 08-21-2012, 11:58 AM
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RobB RobB is offline
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Quote:
Originally Posted by kerry View Post
Hey Rob:

When does your contest end? Your workouts look good, as always...
Thanks kerry. Basically done now, if I get some pics taken.......
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