Ironwarrior's New Log

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ironwarrior1
Posts: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Wed Apr 24, 2019 5:33 pm

April 24, MMXIX

Dynamic warmup

Deadlift
135 x 3
225 x 1
315 3 x 1

One-arm Kb presses: 45lbs x 1; 50llb x 1; 60lb x 1

Back plank: 2 x 30 seconds

Ab wheel rollout: 2 x 5

Bear hold mobility flow x 4

Stoney lunges
Windmill-T’s
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.




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ironwarrior1
Posts: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Sun Apr 28, 2019 5:43 pm

April 28, MMXIX

Dynamic warmup

Zercher squat: 15 sets x 1 @ 125lbs...using an old Westside singles strategy

One-arm KB bench press: 35lb x 5; 45lb x 5 each side...been a long time since doing this movement...going slow

Kb Crush Curls: 1 x 10 @ 50lb

Back planks: 2 x 30 seconds

Medicine ball stand and twist: 2 x 10

Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

User avatar
ironwarrior1
Posts: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Wed May 01, 2019 4:39 pm

May 1, MMXVIX

Dynamic warmup

Deadlift-Westside singles strategy
135 x 3
225 x 1
260 x 1 x 15 sets

One-arm Kb press: 30lb kb x 10 each side (Tonic set)

Seated Band Lat rows: 1 x 10 (Tonic set)

Swiss ball Plank x 60 seconds

Stoney lunges
Windmill-T
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

User avatar
ironwarrior1
Posts: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Sun May 05, 2019 10:04 am

May 5, MMXIX

Dynamic warmup

Zercher squat: 15 sets x 1 @ 130lbs...using an old Westside singles strategy

Two-hand KB swings: 70 x 10; 60 x 10; 50 x 10

Kb Crush Curls: 1 x 10 @ 50lb

Back planks: 2 x 30 seconds

Ab wheel rollout: 2 x 5

2 sets Sun Salutation: added this for more mobility work

Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

User avatar
ironwarrior1
Posts: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Wed May 08, 2019 5:42 pm

May 8, MMXVIX

Dynamic warmup

Deadlift-Sadiv sets (Sadist sets)
135 x 3
225 x 1
240 x 1 x 20 sets in 12 minutes

Bear crawl hold stretching sequence x 3

Back planks: 2 x 30 seconds

Ab wheel rollout; 2 x 5

Stoney lunges
Windmill-T
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

User avatar
ironwarrior1
Posts: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Sun May 12, 2019 10:48 am

May 12, MMXIX

Dynamic warmup

Zercher squat: 110 x 1; 120 x 1; 130 x 1; 140 x 3 sets x 1

Two-hand KB swings: 70 x 10; 60 x 10; 50 x 10

Kb Crush Curls: 1 x 10 @ 50lb

Back planks: 2 x 30 seconds

Ab wheel rollout: 2 x 5

2 sets Sun Salutation: added this for more mobility work

Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

User avatar
ironwarrior1
Posts: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Wed May 15, 2019 6:04 pm

May 15, MMXVIX

Dynamic warmup

Deadlift-Sadiv sets (Sadist sets)
135 x 3
225 x 1
240 x 1 x 21 sets in 12 minutes

Bear crawl hold stretching sequence x 3

Seated band rows: 2 x 8

Ab wheel rollout; 2 x 5

Stoney lunges
Windmill-T
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

User avatar
ironwarrior1
Posts: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Sun May 19, 2019 10:16 am

May 19, MMXIX

Dynamic warmup

Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 2 sets x 1

Two-hand KB swings: 70 x 10; 60 x 10; 50 x 10

Kb Crush Curls: 1 x 10 @ 50lb

Back planks: 2 x 30 seconds

Ab wheel rollout: 2 x 5

2 sets Sun Salutation: added this for more mobility work

Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

User avatar
ironwarrior1
Posts: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Wed May 22, 2019 10:47 am

May 22, MMXVIX

Dynamic warmup

Deadlift-Sadiv sets (Sadist sets)
135 x 3
225 x 1
240 x 1 x 22 sets in 12 minutes

Atlas pushups: 2 x 10

Seated band rows: 2 x 10

Ab wheel rollout; 2 x 5

Stoney lunges
Windmill-T
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

User avatar
ironwarrior1
Posts: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Sun May 26, 2019 10:52 am

May 26, MMXIX

Dynamic warmup

Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 2 sets x 1

Two-hand KB swings: 70 x 10; 60 x 10; 50 x 10

Back planks: 2 x 30 seconds

Ab wheel rollout: 2 x 5

2 sets Sun Salutation: added this for more mobility work

Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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