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 Dec 18, 2010 2:37 pm

12/17/10

Rest Day

12/18/10

Got to the gym and did my warm up like normal. I did a set of squats (10x135) and noticed my back was hurting a little. I went to stretch it out some and this made it more painful so I just did a bike ride.

Half mile jog warm-up
Stationary Bike - 5.6 miles in 25 minutes

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

Re: Stephen's Log

Postby Stephen37 » Tue Dec 21, 2010 4:19 pm

12/19/10
12/20/10

Rest Days

12/21/10

1000m Warm-up row
(7 Pull-ups, 10x65 Barbell Curls, 15 Push-ups) x3
Dips - 3 sets of 10 BW
High to Low Crossover - 10x35 10x40 10x40 10x45
(Front Wrist Curl 10x30, Behind Wrist Curl 10x50) x4
Finisher - 50 Push-ups

I think my back is almost back to normal. Taking it easy and stretching for the last 2 days was nice but I missed working out.

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

Re: Stephen's Log

Postby Stephen37 » Wed Dec 22, 2010 12:36 pm

12/22/10

100 BW Squats
100 Push-ups
100 Lunges
100 Bench Dips
100 Mountain Climbers
Time: 13:13

I made this up this morning and decided to time myself. I'm going to challenge some friends to this and see what their times are.

Also, my back is almost back to normal. Still hurts but getting progressively better.
Last edited by Stephen37 on Fri Dec 31, 2010 11:23 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 » Thu Dec 23, 2010 1:37 pm

12/23/10

Warm-up

Stretching
25 BW Squats
60 Second Jump rope

Seated Calf Raises - 15x75 15x100 15x125 10x150
Leg Extension - 10x100 10x120 10x120 10x140 10x140
Leg Curl - 10x100 10x110 10x120 10x130
300 Jump Rope
Two static wall squats for 1 minute each as a finisher

20 minutes on Eliptical

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

Re: Stephen's Log

Postby Stephen37 » Fri Dec 24, 2010 10:00 am

12/24/10

Warm-up
500m Row
Stretching
20 Push-ups

Bench Press - 10x115 10x135 8x135 8x145 6x145
Lat Raises - 10x10 10x10 10x15 8x15
Lat Pulldown - 10x55 10x70 10x80 10x90
Compound Row - 10x70 10x80 10x90
DB Flys - 10x25 10x30 10x30 10x35
Chin-ups - 12, 9, 6, 3
200 Jump Rope

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

Re: Stephen's Log

Postby Stephen37 » Tue Dec 28, 2010 9:37 am

12/25/10
12/26/10

Rest Days

12/27/10

Warm-up
500m Row
Stretching

Bench Press - 10x115 8x135 5x155 Failx185 Failx185
DB Flys - 10x25 10x30 10x30 10x35
Dips - 3 sets of 10
Skullcrushers - 8x40 8x40 6x50
(8 Chin-ups, Preacher Curls 12x50)x3

Also went on a good 2 to 3 mile hike today through snowy woods. Had lots of fun and had a few physical challenges thrown in.

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

Re: Stephen's Log

Postby Stephen37 » Wed Dec 29, 2010 7:11 pm

12/28/10

Rest Day

12/29/10

Warm-up
Half Mile Jog
Stretching

Standing Calf Raises - 20x135 20x165 20x185 20x205
Squat Press - 10x225 10x275 10x315 10x365
Seated Calf Raises - 15x70 15x115 15x140
Leg Extensions - 10x100 10x120 10x140
1 Minute Wall Squat

Slowly trying to integrate more exercises into workouts. My back is feeling better so that's a good sign. Also, I did some weighted chins today for the first time. Will be adding these into workouts.

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

Re: Stephen's Log

Postby Stephen37 » Thu Dec 30, 2010 8:56 pm

12/30/10

Full Body Stretching

10 Chin-ups, 10 Push-ups, 10 Bench Dips
9 Chin-ups, 9 Push-ups, 9 Bench Dips
.
.
3 Chin-ups, 3 Push-ups, 3 Bench Dips
2 Chin-ups, 2 Push-ups, 2 Bench Dips
1 Chin-up, 1 Push-up, 1 Bench Dip

Plank to Failure

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

Re: Stephen's Log

Postby Stephen37 » Fri Dec 31, 2010 11:21 am

12/31/10

RT New Year 30 minute Challenge

Full Body Stretching
556 BW Lunges


Evening Workout

Warm-up
Stretching
20 Push-ups

Incline Bench Press - 10x105 10x105 8x115 7x125 3x135
Incline DB Flys - 10x25 10x30 10x35 8x40
Preacher Curl - 10x50 10x70 10x80
Shrugs - 10x135 10x135 10x155 10x175
Pull-ups - 3 sets of 8
Back Extensions - 3 sets of 15

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

Re: Stephen's Log

Postby Stephen37 » Mon Jan 03, 2011 9:42 am

1/1/11

Rest Day

1/2/11

30 BW Squats
7 Close Grip Pull-ups
50 BW Calf Raises
10 Push-ups
20 Lunges
x3

I wanted to do more but I was running low on time. I'm going to run a 10k in April and I'm about to start my training for that as well.

1/3/10

Another rest day....


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