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4 Weeks Out

May 4, 2010

  

2010 Goal:  185 lbs at 8% body fat by May 29th.

Last Year’s Goal:  187 lbs at 10% by Mar 30th for NPC show.

Status:  Dropped 21 lbs (211 to 190) in 4 months since Jan 1.  Doing “300 Workouts” this week on Mon, Wed, and Fri.  Elliptical cardio/abs in between.  Found last year’s diet for 2 weeks out.

Monday Summary: 

  1. Pullups were done on Pullup machine in sets of 5 adding 50 lbs after each 5.
  2. Deadlifts were done in sets of 10, taking 10 second break to adjust the wheels.
  3. Pushups were done, then knee pushups, then incline pushes to failure, rest, repeat to goal.
  4. Box Jumps were done in sets of 10 on bench, then 10 squat jumps, rest, repeat to goal.
  5. Floor Wipers were done in sets of 10.  Problem getting use to bench hold; used squat rack to semi-support. 
  6. DB Clean and Press were done in sets of 20, rest, repeat to goal.
  7. Pullups were done on machine in sets of 5 adding 50 lbs after each 5.
  8. 40 minutes to complete.
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One Comment leave one →
  1. May 4, 2010 11:38 pm

    For us non-smokers, it’s ok to be outside on our…..breathing break. Semper Fi!

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