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NPC national competitor James Vondoloski W/E 10/20/2012
 

Monday : 30mins cardio stationary bike and treadmill, boot-camp class 1HR, Smith Machine Squats 20set 10reps 275lbs in 45mins Tuesday: Morning 45mins cardio treadmill and stair-stepper, Push-ups 20sets of 20reps in 40mins.Evening boot-camp class 1HR Wednesday: 45mins of cardio treadmill and stationary bike, Shoulders, Seated Military Press 10sets 10 reps 185lbs super-set with barbell shoulder shrugs 10sets 10reps of 31

5lbs Thursday: 45mins of cardio treadmill and stair-stepper, Boot-camp class 1HR, Evening Boot-camp class Upper Back Lat Pull-downs 20sets 10reps 185lbs Friday: 45mins of cardio treadmill and stationary bike,Straight-bar Deadlifts 20sets of 10reps 315lbs Saturday: 30mins of cardio step-mill and treadmill Biceps curls and Cable Rows 10sets each of 10reps Lat pull-overs 110lb barbell 5sets of 10reps, Evening 30mins of cardio treadmill and stationary bike Sunday: Off

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