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Sunday Chest Back 60% Periodization workout 030109
Sunday Meals
10:00 am: Egg sandwich, 16 oz water
2:00 pm: preworkout: 25gm protein drink, 1-banana, 16 oz water

5:00 pm: chicken, veges, sweet potatoe, 16 oz water
60% Workout (15 Reps per set)
Key: Sets X Reps; ssw/=Superset-with
Treadmill: 20-minutes, 3.5 Incline | 3.5 mph
Hammer Strength Chest ssw/ Back pulldowns: 4 X 12
Chest PecDeck [...]

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Leg workout 60% periodization 022509
Wednesday Meals
7:00 am: go-go juice (cayene, tumeric, pepper, cinammon, flax-oil, emergen-c) & 25g protein drink, 16oz water
10:00 am: high fiber oatmeal with flax, 16oz water
1:00 pm: chicken, rice, veges, sweet potatoe, 16oz water
4:00 pm: Luna Bar, 16oz water
6:00 pm: preworkout :  25 gm protein drink + banana + NOX
8:30 pm: postworkout: [...]

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60% Periodization Workout 3 - Sunday - 021509
Phase 1 is the Muscular Endurance (60% 1-RM) sets the base of for the forthcoming cycles and all sets should be completed in a slow and methodical manner. The 60% phas work sets are puposely performed slow with a cadence of 4-up/4-down to improve blood flow to all [...]

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60% Periodization Workout Chest & Back - Thursday - 021209
60% Periodization Workout Phase 1 is the Muscular Endurance (60% 1-RM) phase of for the forthcoming cycles and all sets should be completed in a slow and methodical manner. The 60% phase work sets are purposely performed slow with a cadence of 4-up/4-down to improve blood [...]

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After about 30-days of intermittent workouts due to the holidays and holiday travel, I have am finally starting to get on schedule. I am starting off a the lower end (60% of 1-Rep Maximum or 1-RM) of the periodization weight training model popularized by the Russians.

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