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 » Sun Aug 19, 2012 3:17 am

8/18/12

Rest

8/19/12

1.25 Mile Run - 8:18

Core - 4 Rounds
12 Kneeling Rollouts
30 Russian Twists w/ 35#
20 Decline Sit-ups

Bench Press - 8x135 8x145 8x155 7x165 5x175 1x205 1x205
DB Floor Press - 15x45 15x45 12x55 12x55
Push-ups - 3 sets of 25
Decline Bench Press - 8x135 8x135 4x155 5x160

1.25 Mile Run - 8:31

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

Re: Stephen's Log

Postby Stephen37 » Mon Aug 20, 2012 9:32 am

8/20/12

2.35 Mile Run - 16:44

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

Re: Stephen's Log

Postby Stephen37 » Tue Aug 21, 2012 12:46 pm

8/21/12

Warm-up
Quick Jog
5 Min Jump Rope
Stretching

Core - 3 Rounds
15 Side Bends per side w/ 50#
20 Rotating Sit-ups
90sec Plank

Squat - 8x135 8x185 8x205 6x225 4x255 2x255
Romanian Deadlift - 8x155 8x185 8x205 8x225
DB Lunges - 8x35 for 3 sets
Weighted Step-ups - 6x65 for 3 sets

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

Re: Stephen's Log

Postby Stephen37 » Wed Aug 22, 2012 1:17 pm

8/22/12

1.25 Mile Run - 8:21

Military Press - 6x95 6x95 3x115 3x115 7x95
Lat/Front Raise - 10/10x10 10/10x12.5 10/10x15
Clean to Press - 7x95 5x115 3x135 5x115
Weighted Bench Dips - 15x45 12x70 10x80
Rear Delt Push-ups - 8, 8, 10, 10

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

Re: Stephen's Log

Postby Stephen37 » Fri Aug 24, 2012 11:49 pm

8/23/12

1.5 Mile Run - 9:59

8/24/12

1.25 Mile Run - 8:01

Deadlift - 3x135 3x225 3x275 3x315 2x365 2x355 3x305
Bent Over Row - 10x105 8x115 6x135 6x145
Pull-ups - 15, 13, 14
Inverted Rows - 10, 8, 12
BB Curl - 10x65 6x95 5x95 6x85 8x75 10x65 15x55

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

Re: Stephen's Log

Postby Stephen37 » Sun Aug 26, 2012 1:41 pm

8/25/12

1.5 Mile Run - 9:59

8/26/12

Rest

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

Re: Stephen's Log

Postby Stephen37 » Mon Aug 27, 2012 12:21 pm

8/27/12

1.25 Mile Run - 7:50

Core - 3 Rounds
Decline Sit-ups x25
Decline Reverse Crunches x10
Kneeling Rollouts x12

Bench Press - 8x135 8x135 8x155 3x185 2x185 1x205
Incline Bench Press - 6x135 5x155 8x135
Elevated Feet Push-ups - 25, 35, 25
DB Bench Press - 15x40 10x50 7x60


Evening
1 Mile Run - 6:32

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

Re: Stephen's Log

Postby Stephen37 » Tue Aug 28, 2012 1:06 pm

8/28/12

1.5 Mile Run - 10:24

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

Re: Stephen's Log

Postby Stephen37 » Wed Aug 29, 2012 11:42 am

8/29/12

1.25 Mile Run - 8:10

Bent Over Row - 10x95 10x95 8x115 7x125 5x145
Deadlift - 3x135 3x185 8x225 8x255 8x275 8x295
Weighted Pull-ups - BW+35# 5, 6, 5, 5
BB Curl - 10x75 6x95 8x85 10x65 10x65
DB Curl - 8x35 for 3 sets

1.25 Mile Run - 8:32

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

Re: Stephen's Log

Postby Stephen37 » Thu Aug 30, 2012 12:50 pm

8/30/12

1 Mile Run - 6:26

Then I played some football. Lots of sprinting involved...


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