Enhance Genetics Body Building
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MG's log

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]I didn't work out since Friday ... That was hard but I did it.[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]This morning I woke up very early at 3:15 am after 6 hours of sleep. I tossed and turned for 15 minutes and decided to do cardio. 45 min Rotex followed by 100 push ups, 100 air squats, 200 crunches. [/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]During my lunch break I felt the urge to clear my head and did a light full body workout.[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Pec deck[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]55x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]65x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]75x10[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Lat pulldowns[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]60x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]70x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]80x10[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Spider curls[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]20x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]22x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]25x10[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Triceps kickbacks[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]15x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]20x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]22x10[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Kettlebell swings[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]22x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]25x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]30x10[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Leg extensions[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]55x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]65x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]75x10[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]I will have the results of the MRI on Friday.[/font]
 
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I did another full body today.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Seated rows[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]60x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]70x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]80x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Vertical chest press[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]75x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]85x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]90x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Frontal raises[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]22x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]25x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]30x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Barbell shrugs[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]100x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]110x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]125x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Biceps curls[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]25x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]30x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]35x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Revere triceps[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]35x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]45x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]50x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Abductors/adductors[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]65x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]70x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]75x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Crunches[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]150 reps[/font]
 
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]
Last workout before a busy week-end (I work both Saturday and Sunday).

Chest/back

Pec deck
60x10
70x10
80x8

Seated rows
60x10
70x-0
80x10

Pull overs
25x10
30x10
35x8

Lat pulldowns (front)
60x10
70x10
80x10

Vertical chest press
75x10
85x10
95x10[/font]
 
Yesterday's workout was 50 min fasted cardio (Rotex).

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I woke up far too early (3:30am) after six hours of sleep (I felt refreshed). I did 45 min fasted cardio (Rotex).[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Knee is pretty sore today, not sure why since I didn't do anything but light cardio yesterday.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I did shoulders and tris during my lunch break.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Shoulder press[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]40x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]45x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]50x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Kettlebell swings[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]25x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]30x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]35x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Barbell shrugs[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]110x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]125x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]130x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Weighted dips[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]5 sets of 10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Triceps pressdowns[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]45x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]50x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]55x10[/font]
 
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]WOD - Angie
100 pull ups
100 push ups
100 crunches
100 squats

I finished in 17'45"28.

I have decided to stop playing tennis until knee is healed/fixed.[/font]
 

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]My knee hurts a lot. I bet thst the doctors that I saw last week made things worse. The pain keeps me awake at night and goes from the knee to the ankle.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I worked the upper body today.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Pull ups[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]3 sets of 10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]One arm rows[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]25x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]30x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]35x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Push ups[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]3 sets of 10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Vertical chest pres[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]65x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]75x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]85x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Reverse pec deck[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]65x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]70x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]75x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Spider curls[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]20x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]22x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]25x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Weighted dips[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]3 sets of 10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]No gym until Monday[/font]
 
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I did 30 min of Rotex, 100 push ups, 100 squats and 200 reps of various ab exercises (window wipers, crunches, reverse crunches, oblique crunches).[/font]
 
grim date=1487019405 said:
killing it
Click to expand...
grim date=1487019405I'm motivated but a bit bored at the gym.

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I worked the upper body yesterday.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Seated rows[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]70x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]80x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]90x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Vertical chest press[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]80x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]90x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]100x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Kettlebell swings[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]30x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]35x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]40x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Spider curls[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]20x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]22x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]25x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Weighted dips[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]4 sets of 10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Crunches (workstation)[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]100 reps[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I increased the weight for each exercise compared to last time I did the upper body (except spider curls -- biceps work sucks).[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]----------[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I did crossfit today. Barbara - 5 rounds for time of 20 pull ups, 30 push ups, 40 crunches and 50 squats. I finished in 16'35"25.[/font]
 
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I did legs earlier.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Leg extensions[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]50x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]55x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]65x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]75x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Horizontal leg press[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]165x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]190x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]210x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Leg curls[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]30x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]35x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]35x10 (I cannot go heavy on those, knee hurts too much)[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Abductors/adductors[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]55x20[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]65x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]75x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]85x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Calves [/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]55x30[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]65x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]70x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]No woorkout for me this week-end since I work both days with all my gear on. On Monday I have a self defense class (I hate it but it is mandatory).[/font]
 
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]I worked the upper body today.[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Push ups[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]4 sets of 10[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Pec deck[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]75x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]80x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]85x10[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Shoulder press[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]40x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]50x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]55x10[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Kettlebell swings[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]25x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]30x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]35x10[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Pull ups[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]4 sets of 10[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Lat pulldowns (front - wide grip)[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]60x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]70x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]80x10[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Spider curls[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]22x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]25x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]30x8[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Weighted dips[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]3 sets of 10[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Abs[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]150 reps[/font]
 
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I did Tabata today. 20" of work followed by 10" of rest repeated 8 times of[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]- Pull ups: 12/12/12/11/11/11/11/11[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]- Push ups: 16/16/16/16/16/16/15/15[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]- Shoulder press: 14/14/14/14/13/13/13/13 (40lbs)[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]- Seated rows: 14/14/14/14/14/14/14/14 (60lbs)[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I have the next couple of days off. Not sure if I will workout or rest. I feel really tired at the moment but if I don't do anything I will feel guilty and I don't know what's worse ....[/font]
 

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    First ever log here. NPC nationals are 10 weeks away. Like hundreds of other competitors I will be chasing the coveted IFBB Pro Card. I'm a...

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