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Yestersday's Back & Hamstring Double Session Cardio

Morning 4:00 a.m.
Cardio Session 1
1 hours of cardio, 15 miles bike

All exercises are 20 second rest between sets exception of deadlift with combined exercises.

Lat Pull Downs (Cable) :no cheat with arms, pulled from lats down to nose level
1)70lbs X 20
2)90lbs X 15
3)110lbs X 12
4)130lbs X 10
5)150lbs X 8

Deadlift w/ immediate drop to push ups with sitting calve raises (no rest in sets continous)
1)135lbs X 10, 20 pushups, 45lbs X 30 seated calve raise, one legged hamstring curls 25lbs X 30
2)185lbs X 10, 20 pushups, 45lbs X 30 seated calve raise, one legged hamstring curls 25lbs X 30
3)225lbs X 10, 20 pushups, 45lbs X 30 seated calve raise, one legged hamstring curls 25lbs X 30
4)275lbs X 10, 20 pushups, 45lbs X 30 seated calve raise, one legged hamstring curls 25lbs X 30
5)315lbs X 10, 20 pushups, 45lbs X 30 seated calve raise, one legged hamstring curls 25lbs X 30
6)365lbs X 10, 20 pushups, 45lbs X 30 seated calve raise, one legged hamstring curls 25lbs X 30
7)405lbs X 10, 20 pushups, 45lbs X 30 seated calve raise, one legged hamstring curls 25lbs X 30

Mid-Lower Back Nautius
1)70lbs X 30
2)90lbs X 15
3)110lbs X 12
4)130lbs X 10
5)150lbs X 8
6)170lbs X 6

Mid-Lower Back Cable
1)50lbs X 20
2)60lbs X 15
3)70lbs X 12
4)80lbs X 10
5)90lbs X 8
6)100lbs X 6

Straight Legged Deadlift
1)135lbs X 10
2)185lbs X 8
3)225lbs X 8
4)275lbs X 6
5)315lbs X 4

Bent Over Rows
1)135lbs X 10
1)185lbs X 10
1)225lbs X 10
1)225lbs X 10

Cardio Session 2
1 hours of cardio, 15 miles bike

Ski :peace
 
Well, it's that time!


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Anyone here knows anyone that can get me a great discount for 24hr fitness? Since they started the whole fingerprint thing, I cant use my brother's id anymore :eek:

You can still check in using just his card, right? I know at the 24 hour fitness centers I go to, I could do either one (as long as I had set up the fingerprint check-in method though).

As for getting your own membership....I've heard that you can get a good deal through Costco.
 
This ____ it the best :rock

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:rotfl 24 inches....

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