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 » Wed Jan 11, 2012 11:13 am

1/10/12

Rest

1/11/12

30 Minute Challenge
V-ups - 462

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

Re: Stephen's Log

Postby Stephen37 » Thu Jan 12, 2012 11:03 am

1/12/12

Warm-up
Stretching

Back Squat - 5x135 for 5 sets
Deadlift - 8x185 8x205 8x225
Good Mornings - 10x70 10x80 10x90
Assisted GHR - 6, 8, 8, 7
Standing Calf Raises - 25x135 20x155 15x175 15x195

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

Re: Stephen's Log

Postby Stephen37 » Fri Jan 13, 2012 2:48 pm

1/13/12

Warm-up
Stretching

Standing Bent Rows - 5x135 5x135 5x155 5x155
Incline Bench Press - 8x115 8x125 8x135
Weighted Chin-ups - 8xBW+20 for 3 sets
Lat Raises/Front Raises - 10/10x12.5 10/10x15 10/10x15
Dips/BB Curl - 12/8x70 for 3 sets

1.5 Mile Run - 11:40 Treadmill

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

Re: Stephen's Log

Postby Stephen37 » Sun Jan 15, 2012 7:06 am

1/14/12

Rest

1/15/12

Warm-up
Half Mile Run
Stretching

Bench Press - 5x155 5x165 5x175 3 +1x185
HSPU - 3, 5, 6
Incline DB Press - 8x50 8x55 8x55
Shoulder Press - 5x90 for 5 sets
Diamond Push-ups/Tricep Pulldown - 12/8x35 for 3 sets
Overhead Tricep Extension - 12x35 15x35 15x35

1.5 Mile Run - 11:40 Treadmill
Last edited by Stephen37 on Wed Jan 18, 2012 10:37 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 » Tue Jan 17, 2012 11:17 am

1/16/12

Rest

1/17/12

Warm-up
500m Row
Stretching

Deadlift - 8x185 8x205 8x225 8x245
T-Bar Row - 8x60 8x70 5x100 5x115
Inverted BW Row - 10, 9, 10
Low Compound Row - 10x90 10x115 10x125
Pull-ups/Cable Curl - 9/8x80 8/8x80 5/8x80
Farmer Walks - 50m holding 65#s per hand for 2 sets

1.5 Mile Run - 11:31 Treadmill

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

Re: Stephen's Log

Postby Stephen37 » Wed Jan 18, 2012 10:39 am

1/18/11

Warm-up
1 Mile Bike Ride
Stretching

Core - 3 Rounds
8 Kneeling Rollouts
20 Decline Crunches
1 Minute Plank

Back Sqaut - 5x135 for 5 sets
Seated Calf Raises - 15x90 20x90 20x115 20x115
Sprints - 10x50m

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

Re: Stephen's Log

Postby Stephen37 » Fri Jan 20, 2012 2:07 pm

1/19/12

Rest

1/20/12

Warm-up
Half Mile Run
Stretching

Bench Press - 5x155 5x165 3x185 1x185 5x155 10x135 10x135
Standing M Press - 5x85 5x85 4x95 4x95
DB Snatch - 5x55 for 3 sets
Dips - 20, 15, 12
Close Grip Bench - 8x85 12x75 15x65
Manmakers - 25 using 25# DBs

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

Re: Stephen's Log

Postby Stephen37 » Sun Jan 22, 2012 8:36 am

1/21/12

Rest

1/22/12

Warm-up
Jump Rope
Stretching

Deadlift - 8x185 8x205 8x225 8x245
Pull-ups - 17, 12, 11
TRX Face Pulls - 3 sets of 10
Low Cable Row - 10x70 10x80 10x85 10x90
Hammer Curl/Back Extension - 8x40/10 for 4 sets
Cable Curl - 12x60 10x70 10x80 10x90
Wrist Curl - ALOTx45 for 3 sets

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

Re: Stephen's Log

Postby Stephen37 » Mon Jan 23, 2012 11:43 am

1/23/12

Warm-up
Stretching


Core - 4 Rounds
25 Sit-ups
10 Kneeling Rollouts
12 Side Bends with 50#

Back Sqauts - 5x135 for 5 sets
Leg Blaster Complex - 3 sets
Leg Extension - 12x100 12x120 12x140 10x160

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

Re: Stephen's Log

Postby Stephen37 » Wed Jan 25, 2012 1:06 pm

1/24/12

Rest

1/25/12

Warm-up
Stretching
Mobility Work

Bench Press - 5x155 5x165 5x175 3x185 6x155 10x135
Lat Raise/Front Raise - 10/10x10 10/10x12.5 10/10x15
Push-ups - 35, 27, 20
Clean to Press - 10x85 10x85 8x95 8x95
Dips/CC Leg Raises - 8xBW+25/15 7xBW+25/15 6xBW+25/15


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