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My transformation into a machine!

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  • 16-05-2011 6:16pm
    #1
    alan89
    Closed Accounts Posts: 66 ✭✭


    My stats

    Gender: Male
    Height: 6'2''
    Weight: 305lbs

    Goal: Weight loss and build muscle.


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  • Options
    #2
    alan89
    Closed Accounts Posts: 66 ✭✭alan89


    Day 1- Legs
    Note: Didnt record weights. Going to start tomorrow.

    Warm Up
    10 minutes on bike
    5 minutes stretching

    Squat
    ***Bar only(Knees shake so going light)***
    3 Sets of 12 Reps

    Leg Press
    Light *20
    Medium *14
    Heavy *10
    Light *20

    Leg Extension
    Light *20
    Medium *16
    Heavy *8
    Light *20

    Seated Leg Curls
    Light *16
    Heavy *8
    Light *16

    Lunges
    15KG powerbag on my shoulders
    3 sets of 10 lunges

    Stepper
    Level 9-11 for 10 minutes

    Cooldown
    10 minutes on treadmill walking
    5 minutes stretching


    Nutrition:
    Spot on today! (So far lol)


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