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 » Tue Dec 06, 2011 12:22 pm

12/5/11

Rest

12/6/11

500m Row
Stretching

Incline Bench Press - 5x135 5x145 5x145 5x155
T-bar Row - 8x70 8x80 8x80
Standing Military Press - 10x85 for 3 sets
Weighted Pull-ups - 8xBW+20 8xBW+25
DB Press - 20x40 20x50
DB Curl/Skullcrusher - 8x35/8x50 for 3 sets

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

Re: Stephen's Log

Postby Stephen37 » Wed Dec 07, 2011 1:13 pm

12/7/11

Warm-up
Stretching

Back Squat - 5x135 5x155 5x155 5x165
Kneeling Rollouts/Seated Calf Raises - 8/12x115 for 3 sets
Walking Lunges - 10xBW+60 for 3 sets
Captain Leg Raises/Standing Calf Raises - 15/8x110 for 3 sets
Romanian Deadlift - 15x155 15x185
Flutter Kicks - 25 Four Count Kicks for 3 sets

Foam Rolling and Stretching
Handstand practice

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

Re: Stephen's Log

Postby Stephen37 » Fri Dec 09, 2011 12:09 pm

12/8/11

Rest

12/9/11

Warm-up
500m Row
Stretching
Mobility

Standing Bent Rows - 5x135 5x135 5x155 5x155
Incline DB Press - 8x55 8x60 8x60
Shrugs - 10x195 for 3 sets
Chin-ups - 18, 12, 10
Weighted Dips/Reverse Flys - 5xBW+45/10x15 for 4 sets

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

Re: Stephen's Log

Postby Stephen37 » Sat Dec 10, 2011 4:04 am

12/10/11

Warm-up
1 Mile Bike Ride
Stretching
Mobility

Deadlift - 5x225 5x245 5x255 5x255
Calf Press - 12x315 for 3 sets
Side Lunges - 10x50 10x70 10x70
One Leg-Leg Curl - 8x70 8x90 8x90

Core - 3 Rounds
20 Overhead Medicine Ball Sit-ups
10 Side Bends per side with 50#
15 Four Count Flutter Kicks

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

Re: Stephen's Log

Postby Stephen37 » Mon Dec 12, 2011 10:47 am

12/11/11

Rest

12/12/11

Warm-up
Stretching

Core - 4 Rounds
5 Kneeling Rollouts
10 Reverse Crunches
25 Sit-ups
75 Sec. Plank
1 Minute Rest

100 M Sprint x5

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

Re: Stephen's Log

Postby Stephen37 » Tue Dec 13, 2011 12:10 pm

12/13/11

Warm-up
500m Row
Stretching

Bench Press - 5x165 5x175 3x190 5x155
Weighted Chin-ups - 5xBW+45 for 3 sets
Clean to Press(strict) - 8x85 for 3 sets
Shrugs - 12x165 for 3 sets
Tricep Pulldowns/Hammer Curls - 10x40/10x40 for 3 sets

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

Re: Stephen's Log

Postby Stephen37 » Wed Dec 14, 2011 2:36 pm

12/14/11

Warm-up
Stretching

Deadlift - 5x225 for 3 sets, 5x255 5x255 2x285 1x305 1x325 1x325
Standing Calf Raises - 15x185 15x205 15x225
Back Squat - 5x135 5x135 5x155 5x155 2x175 1x185 1x185 1x195
Assisted GHR - 8, 7, 8
Kneeling Rollouts/Reverse Crunches - 8/12 for 3 sets

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

Re: Stephen's Log

Postby Stephen37 » Sat Dec 17, 2011 3:56 am

12/15/11
12/16/11

Rest

12/17/11

Warm-up
500m Row

Standing Bent Row - 8x95 8x105 8x115
DB Press - 8x55 8x60 8x65
Chin-ups - 17, 11, 10
Standing M Press - 10x85 for 3 sets
Weighted Dips/Lat Raises - 8xBW+35#/10x12.5 for 3 sets

3 Rounds
1 Minute Jump Rope
25 Push-ups

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

Re: Stephen's Log

Postby Stephen37 » Sun Dec 18, 2011 5:02 am

12/18/11

Warm-up
1 Mile Bike Ride
Stretching

Deadlift - 8x205 8x225 8x225
Standing Calf Raises - 10x185 10x205 10x225 10x245
Front Squat - 8x115 8x115 8x135
One Leg Leg Curl - 10x70 10x90 10x100

Core - 3 Rounds
5 Windshield Wipers
12 Weighted Decline Sit-ups with 35#

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

Re: Stephen's Log

Postby Stephen37 » Tue Dec 20, 2011 11:03 am

12/19/11

Rest

12/20/11

Warm-up
Stretching

Bench Press - 5x155 5x165 5x175 5x175
DB Row - 8x55 8x60 8x65
Incline DB Press - 10x50 10x55 10x55
Wide Grip Pull-ups - 18, 13, 10
Alternating DB Shoulder Press - 10x35 for 2 sets
DB Curl/Overhead Tricep Extension - 8x35/8x55 for 3 sets


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