Nonstop 2k12

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l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Mon Apr 23, 2012 11:33 am

Monday
Ab Wheel 4x4 @ Knees
Set rest: 5 min

Rest: 5 min

OL Squat 4x5 @ Assisted
Set rest: 5 min

Rest: 5 min

Close-grip pushups 4x5
Set Rest: 5 min
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Wed Apr 25, 2012 10:56 am

Pushups: 3x16
Set rest: 5 min

Rest 5 min

Band High Pull: 18/12/12
Set Rest: 3 min

Rest 3 min

Pike Press: 3x10
Set rest: 5 min

Note: Up 6 reps on Pushups, and down one set; hit my 15 rep max for 3 sets, start working on one-arm emphasis next time.
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Sat Apr 28, 2012 1:05 am

Friday
Ab Wheel 4x4

7-mile Trail hike

Note: No progress on the rollout, but I did do them about 10 minutes after waking up...wondering if there is a significant strength output difference between a fasted morning workout and an evening workout after eating all day....

Weigh-in: 144 lb
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Sun Apr 29, 2012 3:51 pm

Neutral Pull-ups: 5x3
Set Rest: 5 min

5 min rest

OA Pushups: 5x5 (Assisted)
Set rest: 5 min

5 min rest

Pike Press: 3x15
Set rest: 4 min

Note: Up one set on Pull-ups. OA assisted pushups felt great! Up 5 reps on pike press; increase angle next time.
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Tue May 01, 2012 11:56 am

Tuesday
Ab Wheel 4x6 @ Knees
Set rest: 5 min

Rest: 5 min

OL Squat 4x6 @ Assisted
Set rest: 5 min

Rest: 5 min

Close-grip pushups 4x8
Set Rest: 5 min

Note:
-Up 2 reps on the Rollout! Also, I was able to go further down: Chest touched ground for almost every rep
-Up one rep on the OL Squat; progress is progress.
-Up 3 reps on the diamond pushups.
-Diet wise, just trying to eat a lot of whole foods at the moment. I'm shooting for 145-146 lb this Friday.
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Fri May 04, 2012 2:40 am

Thursday
Neutral Pull-ups: 5x3
Set Rest: 5 min

5 min rest

OA Pushups: 4x6 (Assisted)
Set rest: 5 min

5 min rest

Pike Press: 4x11
Set rest: 5 min

Note:
-No change with Pull-ups; if I can only do 5x3 again next week, change something up, perhaps assisted band work.
-Up one rep and down one set with Push-ups; shoulder was tweaking a bit and had to extensively make the exercise a full body workout to take tension off right shoulder.
-Increased angle with Pike Press; next time perform with feet elevated on a chair. Up one set and down 4 reps.
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Sun May 06, 2012 1:38 am

Saturday
Ab wheel: 4x7
Set Rest: 5 min

5 min rest

Ol squat: 4x7
Set Rest: 5 min

5 min rest

Closegrip pushups: 4x9
Set Rest: 5 min

Note:
-Up one rep on Rollouts, and was able to do ~2 sets with chest touching floor.
-Up one rep on OL Squat, no knee problems yet! If knee issues come up, perform that part of squat faster.
-Up one rep on Diamond pushups; still need to work with hands closer together.

Friday weigh-in: 145 lb (Up one pound)
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Mon May 07, 2012 2:35 pm

Monday
Pull-ups: 3x3
Set Rest: 5 min

5 min rest

OA Pushups: 4x7 (Assisted)
Set rest: 5 min
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Fri May 11, 2012 7:16 am

Friday
A1. Pull-ups 4x4sec static drops
A2. OL Squat 4x6 partials/assisted
Exercise Rest: 2 min
Circuit Rest: 2 min

Rest 2 min

B1. Ab Wheel 4x10 (Knees)
B2. Pushups 3x15
Exercise Rest: 2 min
Circuit Rest: 2 min

Note
-Was going to failure way too much; wrecked my CNS it felt like.
-Going forward, 2 reps before failure, minimal.

Weigh-in: 146lb
Last edited by l3lind Dog on Sun May 13, 2012 10:24 pm, edited 1 time in total.
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Sun May 13, 2012 10:22 pm

Monday
Pull-ups 4x2sec static drop

OLS 4x5

Ab Wheel 4x5

Pushups 4x10

Pike press 4x8


Set rest: 60 sec
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


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