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Thursday, March 4, 2010

Workout for March 4th

This is what I did today at the gym. It was hard to get here today but I ended up having a great workout!

Bent over rows at squat rack 8 reps, 2-25lbs plates on each side of bar
Close grip pullup 8 reps
Hanging leg raise 10 reps
Went through these exercises back to back 4 sets

Deadlift 2-25lbs plates on bar, 8 reps
3 sets

One arm rows 6 reps, 45 pound dumbbell
Lateral raises, 20lbs 8 reps
Reverse fly, 12.5lbs, 12 reps
Knee tucks on bench 15 reps
Went through these back to back 3 sets

Straight arm lat pull down:
1st set 70lbs, 10 reps
Bicycles 40 reps, knee tucks 10 reps
2nd set 80lbs, 8 reps
Bicycles 30 reps, knee tucks 10 reps
3rd set 70lbs, 10 reps
Bicycles 30 reps, knee tucks 10 reps

Wide grip lat pulldown 70lbs 8 reps
Front raise holding 25lbs plate 6 reps
3 sets of each back to back

Cable lateral raises 3 sets 7.5lbs

20 minutes steady state cardio 3.5 speed, 5 incline

I have been noticing that my strength is going up again which is great since I am eating low calories for my contest prep. Going to be even more ripped for the Western Canadians here in Kelowna May 22nd!

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