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daYDreAmErX
"Drop to 125-130 lbs by the end of summer and hopefully compete in a Muay Thai fight at the end of 2009 or in 2010."

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Archive for the 'Training' Category

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Workout !

Thursday, February 7th, 2008

Feb-6 (Week #6, Workout 3 | DE - Sq/DL)

Box Squats
85×2x10

Hyperextensions
BW+45×10x3

Chest-Supported Rows
100×8x4

Lying Leg Curls
80×6x3

Pulldown Abs (standing)
130×10x5

CARDIO !
Elliptical Machine
45 min
448 cals burned

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Workout !

Wednesday, February 6th, 2008

Feb-6 (Week #6, Workout 2 | ME - Bench Press)

BB Floor Press
65×3x1
95×3x1
110×2x1
120×2x1
125×1+1 (forced)x1

JM Press
65×5x1
85×3x1
95×3x2

Incline DB Press
35×10x1
35×8x1

DB Powercleans
12×8x4

Roman Chair Leg Raises
BWx15×5

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Posted in Training

Cardio !

Tuesday, February 5th, 2008

CARDIO !!!!!!!!!!!!!!!!!!
60 min
stationary bike
Average speed 28 km/h

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Workout !

Monday, February 4th, 2008

Feb-4 (Week #6, Workout 1 | ME - Sq/DL)

Low Box Squats
95×3x1
115×2x1
130×1x1
145×1x1
155×1x1

Lying Leg Curls
80×5x5
70×5x3

Partial Deadlifts (OH grip)
155×12x3

Hyperextensions
BW+45×8x5

Pulldown Abs
130×10x5

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Posted in Training

Workout + cardio FUN TIME !!

Saturday, February 2nd, 2008

Feb-2 (Week #5, Workout 4 | DE - Bench Press)

Flat BB Bench Press (3 diff. grips)
75×3x10

CGBP
89×3x1
95×1x1
105×3x2

DB Tricep Extensions
50×8x3

Plate Front Raises
25×12x3

CARDIO !
Elliptical Machine
30 min
312 cals burned

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Posted in Training

Workout ! + cardio combo !!

Thursday, January 31st, 2008

Jan-31 (Week #5, Workout 3 | DE - Sq/DL)Box Squats
80×2x10

80×2x10Hyperextensions
BW+45×6x5

Chest-Supported Rows
100×6x4

Lying Leg Curls
70×6x3

Pulldown Abs
120×15x5

CARDIO !
Elliptical Machine
30 min
385 cals burned

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Posted in Training

Workout !

Wednesday, January 30th, 2008

Jan-30 (Week #5, Workout 2 | ME - Bench Press)

BB Floor Press
65×3x1
95×3x2
105×1x1
110×1x1
120×1x1
125×1+1 (forced)x1

JM Press
45×5x1
67×3x1
89×3x2

Incline DB Press
35×8x2

DB Power Cleans
15×8x4

Roman Chair Leg Raises
BWx15×5

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Posted in Training

Cardio !

Tuesday, January 29th, 2008

CARDIO !!!!!!!!!!!!!!!
Elliptical Machine
50 min

512 cals burned

Tanning
7 min

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Posted in Training

Workout !

Monday, January 28th, 2008

Jan-28 (Week #5, Workout 1 | ME - Sq/DL)

Low Box Squats
65×3x1
95×3x1
115×3x1
130×1x1
140×1x1
150×1x1

Lying Leg Curls
60×6x3

Partial Deadlifts (OH grip)
145×15x3

Hyperextensions
BW+45×5x3

Pulldown Abs (standing)
120×12x5

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Posted in Training

Workout !

Saturday, January 26th, 2008

Jan-26 (Week #4, Workout 4 | DE - Bench Press)

Flat BB Bench Press (3 different grips)
75×3x10

CGBP
85×3x1
100×3x2

Seated DB Tricep Extensions
45×10x3

Plate Front Raises
25×10x3

STUPID HIIT
20 min
3 min @ 4.0 mph & 1 min @ 7.0 mph —- repeat

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Posted in Training

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