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 » Thu Jan 26, 2012 11:57 am

1/26/12

Warm-up
Half Mile Run
Stretching

Standing Bent Row - 5x115 5x115 5x135 5x155 8x115
One Arm Lat Pulldown - 10x0- 8x115 8x125
Upright Row - 8x60 8x70 8x80
Low Cable Row - 10x60 10x70 10x80 10x90
DB Curl/Wrist Curl - 8x35/alotx45 for 3 sets
Pull-ups - 13, 13, 11

Core - 3 Rounds
20 Side Crunches per side
10 Kneeling Rollouts
1 Minute Plank

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

Re: Stephen's Log

Postby Stephen37 » Sun Jan 29, 2012 8:42 am

1/27/12
1/28/12

Rest

1/29/12

Warm-up
1 Mile Bike Ride
Stretching

Deadlift - 5x225 5x245 5x275 3x295 3x295 3x295
Good Morning - 10x60 for 4 sets
Assisted GHR - 8, 8, 8
Standing Calf Raises - 20x155 20x155 20x185 20x185

Jump Rope
1 min. jumping/30 sec. rest x3
2 min. jumping/30 sec. rest x2

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

Re: Stephen's Log

Postby Stephen37 » Tue Jan 31, 2012 10:58 am

1/30/12

Rest

1/31/12

Warm-up
Half Mile Run
Stretching

Core - 3 Rounds
10 Kneeling Rollouts
90 sec. Plank

Bench Press - 5x135 5x135 5x155 5x175 3x185 3x185 8x155
Standing M Press - 6x75 6x85 6x95 6x95
Incline DB Press - 6x55 8x55 5x55
Shrugs - 10x155 10x185 10x205
Shoulder Press - 10x30 8x35 6x40

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

Re: Stephen's Log

Postby Stephen37 » Fri Feb 03, 2012 10:29 am

2/1/12

Rest

2/2/12

Warm-up
Half Mile Run
Stretching

Deadlift - 8x185 8x205 8x225 8x245
Compound Row - 10x90 10x115 10x125
DB Row - 8x55 for 4 sets
Chin-ups - 12, 11, 9, 9
Preacher Curls - 10x60 10x70 10x80
Wrist Curls/Side Bends - alotx45/10x45 for 4 sets

2/3/12

Warm-up
Half Mile Run
Stretching

Core - 5 Rounds
12 Weighted Decline Sit-ups w/ 25#
10 Kneeling Rollouts

Back Squat - 5x145 for 5 sets
Weighted Lunges - 10x25 10x30 10x35
Assisted GHR - 6, 6, 8, 4
One Leg-Leg Curl - 10x60 10x70 10x80

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

Re: Stephen's Log

Postby Stephen37 » Sun Feb 05, 2012 3:55 am

2/4/12

Rest

2/5/12

Warm-up
Half Mile Run
Stretching

Standing M Press - 8x85 8x95 6x105 8x85
Push-ups - 35, 30, 25
Lat Raise/Front Raise - 10/10x12.5 10/10x12.5 10/10x15 10/10x15
Arnold Press - 8x30 for 4 sets
Incline Bench Press - 7x115 8x115 8x115
Overhead Tricep Press - 9x50 9x50 14x40 15x40

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

Re: Stephen's Log

Postby Stephen37 » Mon Feb 06, 2012 1:35 pm

2/6/12

Warm-up
500m Row
Stretching

Pull-ups - 16, 12, 11, 8
Deadlift - 8x185 for 3 sets
Standing Bent Rows - 10x95 10x105 10x115 8x125
Upright Row - 10x60 10x70 8x80
DB Curl - 10x35 10x35 8x40 10x30
Wrist Curls - alotx45 for 2 sets

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

Re: Stephen's Log

Postby Stephen37 » Wed Feb 08, 2012 8:51 am

2/7/12

Rest

2/8/12

SS1 - 5 Sets
10 Pull-ups
10 Dips

SS2 - 5 Sets
20 Sit-ups
20 Push-ups

Both super sets were performed during 15 minute breaks at work today. One in the morning and the other after lunch. Wasn't really a workout but it was nice to get the blood flowing during work.
Last edited by Stephen37 on Sat Feb 11, 2012 3:16 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 » Sat Feb 11, 2012 3:13 am

2/9/12

Active Rest
A few random lifts with some friends.

2/10/12

Core - 5 Rounds, 10# Vest
10 Kneeling Rollouts
15 Reverse Crunches
1 Minute Plank

1 Mile Run - 7:45 Outside

2/11/12

Warm-up
500m Row
Stretching

Standing Bent Row - 5x135 for 4 sets
Bench Press - 8x135 8x155 6x185 4x175 6x155 10x135
DB Row - 8x55 for 3 sets
Shoulder Press - 6x95 6x105 3x115
BB Curl/Dips - 12x60/12 for 4 sets

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

Re: Stephen's Log

Postby Stephen37 » Sun Feb 12, 2012 6:34 am

2/12/12

Warm-up
Stretching

Core - 3 Rounds
10 Kneeling Rollouts
15 Weighted Decline Sit-ups w/ 35#

Back Squat - 5x145 for 5 sets
Leg Blaster Complex - 3 sets

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

Re: Stephen's Log

Postby Stephen37 » Wed Feb 15, 2012 1:18 pm

2/13/12

Rest

2/14/12

Active Rest - Few sprints

2/15/12

4 Rounds
25 Push-ups
30 Sit-ups
10 Pull-ups
10 Dips

1 Mile Run - 7:37 Outside


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