Stephen's Log

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Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Tue Oct 25, 2011 11:36 am

10/25/11

Warm-up
1 Mile Bike Ride
Stretching

Back Squat - 10x115 8x135 5x155 3x175 2x185
BB Step-ups - 8x70 8x70 8x80 8x80
Walking Lunges - 10xBW+50# for 4 sets
Standing Calf Raises - 25x135 20x155 20x155 25x135 25x135

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Wed Oct 26, 2011 11:00 am

10/26/11

Warm-up
Half Mile Run
Stretching

Standing Bent Row - 10x90 10x90 10x105 8x115 10x85
DB Row - 10x50 10x50 10x55 10x55
TRX Face Pulls - 3 sets of 10
Reverse DB Flys - 10x15 for 3 sets
One Arm Lat Pulldown - 10x90 10x115 10x125 10x100
Chin-ups - 8, 6, 5
DB Curl - 8x35 8x35 10x30 10x30
KB Swings - 15x35 for 5 sets with 30 seconds rest between sets

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Thu Oct 27, 2011 11:28 am

10/27/11

Warm-up
Stretching

DB Flys - 12x35 10x40 10x45 1x50
Bench Press - 8x135 for 5 sets
Push-ups - Side to sidex10 Diamondx15 Widex30
Dips - 15, 12, 12, 10
Overhead Tricep Extension - 15x35 15x40 15x45 12x50

Finisher:
Magic 50 - 8:30 using a 40# DB

Could have gone heavier for the DB snatches but I was already a little fatigued from lifting... I'm happy with myself though

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Sun Oct 30, 2011 3:07 am

10/28/11
10/29/11

Rest

10/30/11

Warm-up
Jump Rope
Stretching

Core - 3 Rounds
Weighted Decline Sit-ups - 20 with a 25# plate on chest
TRX Plank Crunches - 15

Deadlift - 5x135 5x185 5x225 1x275 1x275 1x275 1x295 1x315
Front Squats - 5x115 for 3 sets
Leg Curl - 10x100 10x120 10x140 10x150
Ab Wheel Leg Curl - 3 sets of 10
Assisted GHR - 6, 8, 7, 8

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Tue Nov 01, 2011 11:55 am

10/31/11

Rest

11/1/11

Warm-up
Stretching

Bench Press - 5x145 3x165 for 6 sets
Incline DB Press - 10x50 8x55 6x60
Strict OH Press - 10x65 6x85 4x95 8x75
Shrugs - 15x165 for 4 sets
Clean to Press - 10x80 for 3 sets
Dips - 20, 15, 12
Manmakers - 8x50 for 4 sets using 25# DBs

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Wed Nov 02, 2011 9:19 am

11/2/11

Core - 5 Rounds, no rest

5 Kneeling Rollouts
20 Sit-ups
10 Hanging Leg Raises
10 Walking Planks

Finisher: 50 Burpees

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Thu Nov 03, 2011 2:41 pm

11/3/11

Warm-up
1 Mile Bike Ride
Stretching

Back Squats - 8x135 8x135 5x155 5x155 1x185 FAILx195
Leg Extension - 10x100 10x120 10x140 10x160
Jumping Lunges - 3 sets of 10 per leg
32" Box Jumps - 3 sets of 8
Calf Press - 20x225 for 5 sets

Core - 3 Rounds, no rest
30 Stability Ball Crunches
15 four count Flutter Kicks

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Fri Nov 04, 2011 10:46 am

11/4/11

Warm-up
Jump Rope Skill Work
Stretching

Bench Press - 5x135 3x165 for 6 sets
Push-ups - 5 sets of 30
Wide Grip Pull-ups - 12, 7, 8, 7
Lat Pulldown(per arm) - 10x70 10x90 8x115 6x125
Upright Row - 10x60 10x70 8x80
Low Cable Row - 10x60 10x75 10x85 6x100
Standing BB Curl - 10x60 8x75 5x85 15x55

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Sun Nov 06, 2011 5:29 am

11/5/11

Rest

11/6/11

Warm-up
10 Burpees
Stretching

Deadlift - 5x135 5x185 5x225 1x275 1x275 1x295 1x295 1x315
Ab Wheel Leg Curls - 4 sets of 10
Good Mornings - 10x60 10x70 10x80
Romanian Deadlift - 10x135 10x155 8x175 8x195
Weighted Back Extensions - 10xBW+25#s for 3 sets

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Mon Nov 07, 2011 1:34 pm

11/7/11

I was suppose to do some core work and conditioning today but instead my car decided to break down. So I pushed it 3/4 of a mile to my house instead.


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