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 » Thu Apr 19, 2012 11:18 pm

4/19/12

Warm-up
Half Mile Run
Stretching

Squat - 5x135 for 5 sets
Weighted Lunge - 8x35 for 3 sets
Bench Press - 5x155 for 5 sets
Weighted Dips - 8xBW+45 6xBW+65 3xBW+80
Incline DB Press - 20x45 20x45
Standing Bent Row - 5x120 for 5 sets
DB Curl - 8x35 6x40 6x45 4x50 6x40
Wrist Curl - 30x45 for 3 sets

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

Re: Stephen's Log

Postby Stephen37 » Sun Apr 22, 2012 6:38 am

4/20/12
4/21/12

Active Rest Days. Bike Ride and Muscle-ups

4/22/12

Warm-up
Stretching

Front Squat - 5x95 5x115 5x115 5x115
Jumping Back Squat - 8x85 for 3 sets
Standing Military Press - 5x80 for 5 sets
Lat/Front Raise - 10/10x12.5 10/10x12.5 10/10x15 10/10x15
DB Shoulder Press - 89x35 8x35 7x40 4x45
Deadlift - 3x135 3x185 3x205 3x225 3x245 3x265 3x285 3x305
Assisted GHR - 5, 6, 8, 8

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

Re: Stephen's Log

Postby Stephen37 » Mon Apr 23, 2012 9:29 am

4/23/12

Workouts done one 15 minute breaks at work today.

Core - 5 Rounds
12 Kneeling Rollouts
25 Sit-ups
1 Minute Plankl

Upper Body SS
Close Grip Pull-up/Diamond Push-up - 16/23 13/20 11/20 12/25

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

Re: Stephen's Log

Postby Stephen37 » Tue Apr 24, 2012 10:45 am

4/24/12

Warm-up
Half Mile Bike Ride
Stretching

Squat - 5x145 for 5 sets
Jumping Lunges - 3 sets of 40
Bench Press - 5x160 for 5 sets
Standing Bent Row - 5x125 for 5 sets
Incline DB Press - 8x60 8x65 7x70
Low Cable Row - 10x70 10x85 10x100
Dips/Cable Curl - 15/10x80 for 4 sets

3.5 Mile bike ride home.

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

Re: Stephen's Log

Postby Stephen37 » Wed Apr 25, 2012 11:47 am

4/25/12

Not a real workout but I rode for a total of 18.6 miles today.

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

Re: Stephen's Log

Postby Stephen37 » Thu Apr 26, 2012 1:37 am

4/26/12

Warm-up
50 Jumping Jacks
Stretching

Close Grip Bench - 8x95 8x95 8x115 5x140 5x140
Weighted Bench Dips - 15xBW+35 15xBW+55 15xBW+70
Overhead Tricep Press - 12x45 12x55 12x55
BB Curl - 10x70 8x80 5x90 5x90 5x90
Hammer Curl - 8x35 8x40 6x45
Wrist Curl - 45# bar to failure 3 times

Core - 3 Rounds
12 Kneeling Rollouts
30 Russian Twist with 25#

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

Re: Stephen's Log

Postby Stephen37 » Sun Apr 29, 2012 6:10 am

4/27/12
4/28/12

Rest

4/29/12

Warm-up
Half Mile Run
Stretching

Squat - 5x145 for 5 sets
Leg Extension - 10x60 10x70 10x80 10x90
Military Press - 5x85 for 5 sets
BB Front Raise - 10x30 10x35 10x40
Wall Assisted HSPU - 5, 5, 4, 6
Deadlift - 3x135 3x185 3x225 3x275 3x275 3x295 3x295 3x315

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

Re: Stephen's Log

Postby Stephen37 » Mon Apr 30, 2012 1:24 pm

4/30/12

Warm-up
Stretching

Core - 5 Rounds
12 Kneeling Rollouts
20 Russain Twists w/ 25#
12 Side Bends w/ 45#
30 Sit-ups

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

Re: Stephen's Log

Postby Stephen37 » Wed May 02, 2012 10:38 am

5/1/12

Rest

5/2/12

Warm-up
4 Mile Bike Ride
Stretching

Bench Press - 5x165 for 5 sets
Standing Bent Row - 5x130 for 5 sets
One Arm DB Press - 8x45 8x50 8x55
DB Row - 8x60 for 3 sets
Neutral Grip Chin-up/Push-ups - 12/25 for 3 sets
Skullcrusher/BB Curl - 10x45/10x65 for 3 sets

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

Re: Stephen's Log

Postby Stephen37 » Thu May 03, 2012 10:36 am

5/3/12

Warm-up
Half Mile Run
Stretching

Magic 50 - 7:57 w/ 50#

Core - 3 Rounds
5 Windshield Wipers
10 Kneeling Rollouts
15 Decline Sit-ups


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