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 Jun 01, 2012 10:18 am

6/1/12

Workout in the park. Did a pull, push, then core movement for 5 sets. Then messed around with some various progression movements.

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

Re: Stephen's Log

Postby Stephen37 » Sun Jun 03, 2012 7:59 am

6/2/12

Rest

6/3/12

Warm-up
1 Mile Bike Ride
Stretching

Core - 3 Rounds
12 Kneeling Rollouts
20 Russian Twists w/ 25#
1 Minute Plank

Squat - 3x135 3x135 3x145 3x145 3x155 3x165 2x175
Deadlift - 3x135 3x185 3x225 3x255 3x255 3x275 3x275 3x295

BW Complex - 5 Rounds
10 Jumping Squats
10 Jumping Lunges
10 Step-ups per leg

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

Re: Stephen's Log

Postby Stephen37 » Mon Jun 04, 2012 10:22 am

6/4/12

Warm-up
500m Row
Stretching

Standing Bent Row - 10x95 10x105 8x115 8x115 8x125
Incline Bench Press - 12x115 12x115 10x135 8x135 6x155
Close Grip Pull-ups/Dips - 10/10 for 5 sets
Inverted Row/Diamond Push-up - 10/12 for 5 sets

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

Re: Stephen's Log

Postby Stephen37 » Tue Jun 05, 2012 9:30 am

6/5/12

1.5 Mile Run - 10:47, Oustide

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

Re: Stephen's Log

Postby Stephen37 » Wed Jun 06, 2012 10:13 am

6/6/12

Warm-up
1 Mile Bike Ride
Stretching

Core - 3 Rounds
10 Kneeling Rollouts
20 Decline Sit-ups
10 Walking Planks

Power Clean - 3x115 3x115 3x135 3x135 3x135
Standing Military Press - 5x105 for 5 sets
Rear Delt Push-up - 3 sets of 8
Elbow Supported Planche - 10s, 12s, 10s, 8s
Front Plate Raise - 10x25 10x25 10x35 10x35
Push-ups - 3 sets of 35

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

Re: Stephen's Log

Postby Stephen37 » Fri Jun 08, 2012 11:46 am

6/7/12

Rest

6/8/12

Warm-up
Stretching

Wide Grip Pull-up/Elevated Foot Push-ups - 10/20 10/20 10/20
Incline Bench Press - 10x115 8x135 8x135 8x135 10x115
DB Bench Press - 10x55 10x55 9x55
Skullcrushers - 8x50 for 3 sets
Standing Bent Over Row - 8x115 for 5 sets
DB Curl - 8x35 for 4 sets

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

Re: Stephen's Log

Postby Stephen37 » Sun Jun 10, 2012 4:16 am

6/9/12

Core - 5 Rounds

15 Lying Leg Lifts
15 Four Count Scissor Kicks
15 Reverse Crunches
15 Four Count Flutter Kicks


6/10/12

10 Rounds

5 Pull-ups
5 Dips
10 Push-ups


Handstand Practice - a few 1s holds, 3s, 2s, 5s
Rear Delt Push-ups - 4 sets of 5
Muscle-ups - 5, 5, 5, 6

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

Re: Stephen's Log

Postby Stephen37 » Mon Jun 11, 2012 9:36 am

6/11/12

Core - 4 Rounds

10 Kneeling Rollouts
30 Sit-ups
75sec Plank

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

Re: Stephen's Log

Postby Stephen37 » Wed Jun 13, 2012 10:32 am

6/12/12

Rest

6/13/12

Pull-up/Push-up - 15/8 12/16 9/24 6/32 3/40
Various hand positions and grips

50 Burpees - 2:57 WOOT!

Handstand Practice - a lot of 1s, a few 2-3s, and a solid 4s
Human Flag - got oriented, figured out strongest grips....held one for about a second
One Arm Push-up - worked on form...fatigued from everything else

5 Rounds

5 Rear Delt Push-up
5 Chin-up
5 Dips
10 Push-ups

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

Re: Stephen's Log

Postby Stephen37 » Thu Jun 14, 2012 2:01 pm

6/14/12

5 Rounds

3 Front Levers
10 Kneeling Rollouts
20 Decline Rotating Sit-ups


Felt like shit....hot wings and workouts don't mix.


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