Stephen's Log

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

Re: Stephen's Log

Postby Stephen37 » Sat May 05, 2012 1:36 am

5/4/12

Rest

5/5/12

Warm-up
Stretching

5 Rounds
25 Push-ups
12 Pull-ups, different variations
1 Minute Plank

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

Re: Stephen's Log

Postby Stephen37 » Sun May 06, 2012 5:40 am

5/6/12

Warm-up
Stretching
Mobility Work

Power Clean - 3x115 for 5 sets
Standing Military Press - 5x90 for 5 sets
Front Raise/Lat Raise - 10/10x10 10/10x12.5 10/10x15
Frog Stand - 10 sec holds, 4 sets
Deadlift - 3x135 3x285 3x225 3x275 3x275 3x295 3x295 3x315
Assisted GHR - 6, 8, 8, 8
Overhead DB Walks - 3x100ft carrying 40# DBs in each hand

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

Re: Stephen's Log

Postby Stephen37 » Mon May 07, 2012 9:57 am

5/7/12

Warm-up
1 Mile Bike Ride
Stretching

Sprints - 5x100m
Muscle-ups - 5, 4, 7, 4
Pull-ups - 15, 13, 8
Dips - 17, 16, 14

Pull-ups were pull, chin, plyo switch grip

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

Re: Stephen's Log

Postby Stephen37 » Tue May 08, 2012 9:58 am

5/8/12

Warm-up
Stretching

Core - 5 Rounds
10 Kneeling Rollouts
20 Russian Twists w/ 25#
25 Sit-ups
10 Weighted Back Extensions w/ 25#
50 Chinnies

5 Rounds
100 Jump Rope
10 Burpees

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

Re: Stephen's Log

Postby Stephen37 » Wed May 09, 2012 11:19 am

5/9/12

Warm-up
Half Mile Run
Stretching

Bench Press - 5x170 for 5 sets
Standing Bent Row - 5x135 for 5 sets
Incline DB Press - 8x60 5x70 8x55
Low Cable Row - 10x70 10x85 10x100
Pull-up/Dip - 10/12 10/10 11/15 12/11

Mile Run - 6:43, Treadmill

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

Re: Stephen's Log

Postby Stephen37 » Thu May 10, 2012 9:34 am

5/10/12

Active Rest
Bike riding and skill work.
Work on tucked planches, pistols and wrist push ups mostly

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

Re: Stephen's Log

Postby Stephen37 » Sun May 13, 2012 12:23 am

5/11/12

Rest

5/12/12

Warm-up
1.25 Mile Bike Ride
Stretching

Power Clean - 3x115 for 5 sets
Standing Military Press - 5x95 for 5 sets
Wall Walks - 3 sets of 3
Clean to Press - 6x95 6x105 6x115
Assisted GHR - 5, 5, 5. Helping myself much less on the way up
Deadlift - 15x185 15x185

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

Re: Stephen's Log

Postby Stephen37 » Mon May 14, 2012 10:05 am

5/13/12

Supersets
Diamond Push-up - 32, 29, 27, 24
Close Grip Chin-up - 20, 19, 17, 15

5/14/12

Warm-up
Stretching

Core - 3 Rounds
20 Weighted Decline Sit-ups w/ 25#
5 Windshield Wipers

Back Squat - 5x135 for 3 sets
Weighted Lunges - 10xBW+50 for 3 sets
Shrimp Squat - 4 sets of 5 per leg
Leg Press - 10x275 10x365 8x405 6x455
Calf Press - 20x225 for 5 sets

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

Re: Stephen's Log

Postby Stephen37 » Tue May 15, 2012 10:35 am

5/15/12

Warm-up
Half Mile Run
Stretching

Standing Bent Row - 5x140 for 5 sets
Bench Press - 5x175 for 5 sets
BTN Pull-ups/Chest Dips - 10/15 10/15 10/15
Compound Row - 10x90 10x115 10x135 8x160
DB Curl/Overhead Tricep Press - 8x40/12x55 for 4 sets

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

Re: Stephen's Log

Postby Stephen37 » Thu May 17, 2012 2:02 pm

5/16/12

Rest

5/17/12

Warm-up
Navy PT stuff.
Push-ups, core movements, stretching, jumping jacks and a 1.5 mile run at a very slow pace.

Power Clean - 3x115 for 5 sets
Standing Military Press - 5x100 for 5 sets
Lat Raise/Front Raise - 10/10x12.5 for 3 sets
Arnold Press - 8x30 8x35 8x40\
Rack Pull - 5x135 5x225 4x275 3x315 2x365
Deadlift - 8x225 8x255 5x275


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