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 » Mon Nov 21, 2011 12:33 pm

11/20/11

Active Rest - 3 Mile Bike Ride

11/21/11

Warm-up
Stretching

Back Squat - 6x135 6x135 5x155 3x175 2x185
Deadlift - 5x185 5x225 3x255 2x295 Failx325
Leg Extension - 10x90 8x105 8x120 6x135
Weighted Step Ups - 10x60 8x70 8x90
Leg Press - 8x315 8x315 6x405 6x405

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

Re: Stephen's Log

Postby Stephen37 » Tue Nov 22, 2011 11:36 am

11/22/11

Warm-up
Jump Rope Skill Work
Stretching

Core - 5 Rounds
25 Crunches
15 4 count Flutter Kicks
8 Side Bends holding 50#s per side
10 KB Swings at 50#s

5 Rounds
1 Minute Jump Rope
10 Burpees
30-45 seconds rest

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

Re: Stephen's Log

Postby Stephen37 » Wed Nov 23, 2011 3:07 pm

11/23/11

Warm-up
Stretching

Lat Raises - 10x10 10x15 10x15
Shoulder Press - 10x65 10x85 10x85 8x95
Incline DB Press/Push-ups - 8x50/15 10x50/15 10x50/15
Dips - 15, 12, 15, 10
Tricep Pulldowns - 12x30 12x35 12x40 20x30

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

Re: Stephen's Log

Postby Stephen37 » Fri Nov 25, 2011 1:26 pm

11/24/11

Rest

11/25/11

Warm-up
Stretching

Back Extensions - 3 sets of 10 un-weighted
Rack Pulls - 5x135 5x185 5x225 4x275 3x315 1x345
Wide Grip Pull-ups - 16, 11, 9
Standing Bent Rows - 10x85 10x95 10x105
Inverted Row/Assisted Pull-ups - 8/8 for 4 sets, -30#s on Pull-ups
Low Cable Row - 10x60 10x75 10x90 10x100
BB Curl - 8x60 10x60 10x60

50 Burpee Pull-ups - 6:49

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

Re: Stephen's Log

Postby Stephen37 » Sun Nov 27, 2011 12:12 pm

11/26/11

Rest

11/27/11

50 Sit-ups
10 Burpees
40 Sit-ups
10 Burpees
30 Sit-ups
10 Burpees
20 Sit-ups
10 Burpees
10 Sit-ups
10 Burpees


Less than 10 minutes

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

Re: Stephen's Log

Postby Stephen37 » Mon Nov 28, 2011 4:56 am

11/28/11

Firefighting physical agility test!

4:34 for the time events which is 26 seconds faster than when I took the test last year. Very happy with my time. Hope it is good enough. Went to the gym afterwards

Warm-up
Stretching

Deadlift - 5x135 5x185 5x225 4x255 2x295 1x325 1x340!
Good Morning - 10x60 10x70 10x80
Ab Wheel Leg Curl - 4 sets of 10
Assisted GHR - 6, 8, 7
Standing Calf Raises - 20x135 20x155 20x175 20x175 30x135

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

Re: Stephen's Log

Postby Stephen37 » Wed Nov 30, 2011 1:05 pm

11/29/11

Rest

11/30/11

Warm-up
Stretching

Bench Press - 5x155 for 4 sets
DB Row - 8x50 8x55 8x60
Incline DB Press - 10x55 10x55
Pull-ups - 16, 12
Alternating DB Shoulder Press - 10x30 10x30
Standing DB Curl/Overhead Extension - 8x35/8x50 for 3 sets

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

Re: Stephen's Log

Postby Stephen37 » Thu Dec 01, 2011 11:32 pm

12/1/11

Warm-up
1 Mile Bike Ride
Stretching

Back Squat - 5x135 5x155 5x155 5x165
Seated Calf Raises - 8x110 8x135 8x160
Alternating Lunges - 10x70 10x70
Standing Calf Raises - 12x185 12x205
Good Mornings - 20x45 20x75

Core - 3 Rounds
15 Reverse Crunches
10 V-ups
15 Russian Twists holding 25#
Last edited by Stephen37 on Tue Dec 20, 2011 11:04 am, edited 1 time in total.

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

Re: Stephen's Log

Postby Stephen37 » Sat Dec 03, 2011 3:59 am

12/2/11

Rest

12/3/11

Warm-up
500m Row
Stretching

Bent Over Rows - 5x115 5x135 5x135 5x145
DB Press - 8x55 8x65 8x65
Weighted Chin-ups - 8xBW+15 8xBW+20
Incline DB Flys - 12x35 12x40
Front Raise/Lat Raise - 10/10x12.5 for 3 sets
Cable Curl/Weighted Dips - 8x75/8xBW+25 for 3 sets

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

Re: Stephen's Log

Postby Stephen37 » Sun Dec 04, 2011 2:10 pm

12/4/11

Warm-up
20 BW Squats
Stretching

Deadlift - 5x135 5x185 5x225 5x245 5x245 5x255
One Legged Calf Raises - 8x105 for 3 sets
Assisted GHR - 2 sets of 8
Jump Squats - 10x85 10x105

Core - 3 Rounds
5 Windshield Wipers per side
8 Kneeling Rollouts
10 Weighted Decline Sit-ups with 35#


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