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 » Sat May 19, 2012 1:11 pm

5/18/12

Active Rest Day

Normal bike ride day plus some chin-ups and a few minutes of planche progression work.

5/19/12

1.5 Mile Run - 11:10, Outside

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

Re: Stephen's Log

Postby Stephen37 » Sun May 20, 2012 7:17 am

5/20/12

Warm-up
1 Mile Bike Ride
Stretching

Squat - 5x135 for 3 sets
Assisted Pistol - 3, 3, 3
Bench Press - 5x180 for 5 sets
Incline DB Press - 8x55 8x55 10x55 12x55
Standing Bent Row - 5x145 for 5 sets
Wide Grip Pull-ups - 12, 12, 12
BB Curl - 8x55 8x65 8x75 8x85 8x75 8x65 8x55
DB Wrist Curl - 30x10 for 3 sets

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

Re: Stephen's Log

Postby Stephen37 » Mon May 21, 2012 12:25 pm

5/21/12

Warm-up
Stretching

Circuit A
10 Push-ups, 10 Shoulder Press, 10 Pull-ups
9 Push-ups, 9 Shoulder Press, 9 Pull-ups
.
.
.
1 Push-up, 1 Shoulder Press, 1 Pull-up

Circuit B
15 Reverse Crunches
15 Four Count Scissor Kicks
15 Leg Lifts
15 Four Count Flutter Kicks

Rinse and repeat.

A: Shoulder Press done with 10# DBs, Neutral Grip Pull-ups
B: Feet never touch the ground

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

Re: Stephen's Log

Postby Stephen37 » Wed May 23, 2012 12:14 pm

5/22/12

1.5 Mile Run
13ish Minutes, wasn't really timing the run

5/23/12

Rest

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

Re: Stephen's Log

Postby Stephen37 » Thu May 24, 2012 11:20 am

5/24/12

Warm-up
1 Mile Bike Ride
Stretching
Mobility Exercises

Power Clean - 3x115 3x115 3x115 3x135 3x135
Standing Military Press - 5x105 for 5 sets
Front Plate Raise - 10x25 10x25 10x35 10x35
Cable Rear Delt Pushdown - 10x40 for 4 sets
Shrugs - 12x185 10x205 8x225 12x185 12x185

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

Re: Stephen's Log

Postby Stephen37 » Fri May 25, 2012 9:18 am

5/25/12

Pull-ups/Dips - 12/12 for 6 sets

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

Re: Stephen's Log

Postby Stephen37 » Sun May 27, 2012 9:11 am

5/26/12

Rest

5/27/12

Warm-up
1 Mile Bike Ride
Stretching

Core - 3 Rounds
10 Kneeling Rollouts
10 Windshield Wipers
20 Decline Rotating Sit-ups

Back Squat - 5x135 5x145 5x155 5x165
Deadlift - 3x135 3x185 3x225 3x275 3x275 3x295 3x295 3x315

BW Complex - 5 Rounds
10 BW Squats
10 Jumping Lunges
10 Jumping Squats

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

Re: Stephen's Log

Postby Stephen37 » Mon May 28, 2012 10:12 am

5/28/12

Warm-up
1 Mile Bike Ride
Stretching
Mobility

Standing Bent Row - 10x95 10x95 8x115 8x115 8x115
DB Row - 8x60 for 3 sets
DB Curl - 8x35 6x45 5x45 8x35
Bench Press - 5x135 3x185 8x155 8x155 8x155
Clapping Push-ups - 4 sets of 15
Incline DB Press - 10x45 for 3 sets

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

Re: Stephen's Log

Postby Stephen37 » Tue May 29, 2012 9:57 am

5/29/12

Felt like doing some push-ups at work.
50
40
30
20
10
Probably 2-3 minutes of rest between.

1.2 Mile Run - Just under 9 minutes, Outside

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

Re: Stephen's Log

Postby Stephen37 » Thu May 31, 2012 11:03 pm

5/30/12

Rest

5/31/12

Warm-up

1 Mile Bike Ride
Stretching

Power Clean - 3x95 3x115 3x115 3x135 3x135 3x135
Standing Military Press - 5x110 for 5 sets
Wall Walks - 3 sets of 3
Elbow Supported Planche - 10s 10s 8s
Lat Raise/Front Raise - 10/10x10 10/10x10 10/10x15 10/10x15
Clean to Press - 10x95 8x95 8x95

1.25 Mile Run - 8:30, Outside


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