Stephen's Log

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

Re: Stephen's Log

Postby Stephen37 » Fri Mar 02, 2012 2:07 pm

3/1/12

Rest

3/2/12

Warm-up
Stretching

6 Rounds
5 HSPU
10 Pull-ups
15 Push-ups

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

Re: Stephen's Log

Postby Stephen37 » Sat Mar 03, 2012 10:16 am

3/3/12

Warm-up
Stretching

4 Rounds
100m Sprint
Leg Blaster Complex

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

Re: Stephen's Log

Postby Stephen37 » Mon Mar 05, 2012 11:18 am

3/4/12

p90x core Dvd. It wasn't a bad workout honestly

3/5/12

Warm-up
500m Row
Stretching

Standing Bent Rows - 12x95 10x115 8x125 5x135 5x135 12x95
Pull-ups - 12, 12, 10, 10
Face Pulls - 10x50 10x70 10x90
Machine Reverse Flys - 10x60 10x70 10x80
Compound Row - 10x90 10x115 10x135
DB Curl - 8x35 7x40 6x40 8x35 10x30
Reverse BB Curl - 10x50 for 4 sets

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

Re: Stephen's Log

Postby Stephen37 » Tue Mar 06, 2012 12:02 pm

3/6/12

Warm-up
20 Push-ups
Stretching

Incline Bench Press - 10x115 10x135 8x155 5x155
Incline DB Flys - 8x35 8x40 8x40
DB Bench Press - 8x55 8x60 8x65 4x75
Seated M Press - 10x75 10x75 5x95 6x85
DB Snatch - 5x50 5x50 5x60 5x60
Overhead Tricep Pull - 10x50 10x65 1075 10x75
Dips - 12, 11, 11

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

Re: Stephen's Log

Postby Stephen37 » Thu Mar 08, 2012 12:06 pm

3/7/12

Rest

3/8/12

Warm-up
Half Mile Run
Stretching

Core - 3 Rounds
20 Russian Twist w/ 25#
20 Decline Sit-ups
10 Kneeling Rollouts

Back Squat - 5x135 5x135 5x155 5x155 3x185 3x185 8x135
Sprints - 10x50m

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

Re: Stephen's Log

Postby Stephen37 » Fri Mar 09, 2012 10:24 am

3/9/12

Warm-up
Stretching

5 Rounds
12 Pull/Chin-up Variations
10 Dips
15 Push-ups

Also threw in a few sets of muscle-ups. I got 5, 7, 6 for a total of 18!

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

Re: Stephen's Log

Postby Stephen37 » Sun Mar 11, 2012 5:39 am

3/10/12

Rest

3/11/12

Warm-up
Half Mile Run
Stretching

Standing Bent Rows - 12x95 10x115 8x125 8x135 8x115 10x95
Incline Bench Press - 12x115 10x135 7x155 5x155 6x135 6x115
Reverse Flys - 10x15 for 3 sets
Lat Raise/Front Raise - 10/10x10 10/10x12.5 10/10x15
Chin-up/Dip - 12/12, 12/12, 8/10, 8/10, 10/12
BB Curl - 8x70 6x80 8x70 6x70 10x50
Wrist Curls - alotx45 for 3 sets

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

Re: Stephen's Log

Postby Stephen37 » Mon Mar 12, 2012 11:19 am

3/12/12

Warm-up
Half Mile Run
Stretching

Core - 5 Rounds
20 Sit-ups
10 Kneeling Rollouts
1 Minute Plank

Deadlift - 5x225 5x275 5x275 5x275 5x225
Weighted GH Bridge Iso Hold - 1 minute with 45# on my core x4
Assisted GHR - 6, 6, 8, 8
Seated Calf Raises - 20x100 for 5 sets

1 Mile Run - 7:29, Treadmill

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

Re: Stephen's Log

Postby Stephen37 » Wed Mar 14, 2012 11:19 am

3/13/12

Rest

3/14/12

Warm-up
Half Mile Run
Stretching

Bench Press - 10x135 8x155 5x185 5x185 4x185 6x155 10x135
Weighted Dips - 6xBW+35 6xBW+35 8xBW+25 8xBW+25 14xBW
DB Snatch - 5x50 5x60 5x60
Shrugs - 15x155 for 4 sets
DB Shoulder Press - 8x40 7x45 6x45 7x40 6x35

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

Re: Stephen's Log

Postby Stephen37 » Thu Mar 15, 2012 11:39 am

3/15/12

Jhashley 300 Core Workout

Standard Crunches x 25
Oblique Scissor Vs x 25 right
Butterfly Crunches x 25
Oblique Scissor Vs x 25 left
Figure 4 Twists x 25 right
Speed Bicycles x 25
Figure 4 Twists x 25 left
Crunched Toe Touches x 25 outside
Straight Leg Raises x 25
Crunched Toe Touches x 25 inside
Hip Thrusts x 25
Bent Leg Crunches x 25


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