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NPC NATIONALS BOUND JAMES VONDOLOSKI
 

Workout Log Oct. 22ND to 29TH

Monday: 7miles stationary bike and 2 miles treadmill, boot-camp class 1HR, Squats 20set 10reps 315lbs in 45mins

Tuesday: Morning 45mins cardio treadmill and stair-stepper, benchpress 20sets of 10reps 275lbs + Boot-camp class 1hr. Evening boot-camp class 1HR

Wednesday: 2 miles on treadmill and 7 miles on stationary bike, Shoulders, Standing Military Press 10sets 10 reps 135lbs super-set with barbell shoulder shrugs 10sets 10reps of 315lbs

Thursday: 2 miles on treadmill and stair-stepper, Boot-camp class 1HR, Evening Boot-camp class 1hr, Upper Back Lat Pull-downs

20sets 10reps 185lbs, 10sets of barbell dead-lift 275 10reps

Friday: 2 miles on treadmill and 7 miles stationary bike, Straight-bar Dead-lifts 20sets of 10reps 315lbs 5 sets of dumbbell rows 80lb to 120lb +10lb increments each set

Saturday: 30mins of cardio step-mill and treadmill, straight-bar Biceps curls 95lbs 10sets of 10reps, and Cable Rows 10sets each of 10reps of 185lbs

Lat pull-overs 110lb barbell 5sets of 10reps, Evening 30mins of cardio treadmill and stationary bike

Sunday: Off

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