Nonstop 2k12

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l3lind Dog
Posts: 249
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Sat Jun 02, 2012 11:42 pm

Saturday
Pushups: 3x25 @ knees
Set rest: 60 sec

Note: Had to take three 3 second breaks on the last set to complete 25. Shoot for 25 reps again next time.

l3lind Dog
Posts: 249
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Sun Jun 03, 2012 1:13 am

Sunday
OL Squats: 8x4 assisted
Set rest: 60 sec

Note: Up three sets; down one rep.

l3lind Dog
Posts: 249
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Wed Jun 06, 2012 12:37 pm

Wednesday
Pull-ups: 3x2
Set rest: 60 sec

5 min rest

Chin-ups: 5x3
Set rest: 60 sec

l3lind Dog
Posts: 249
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Thu Jun 07, 2012 12:32 pm

Thursday
Pushups: 3x25 @ knees
Set rest: 60 sec

Note: Had to take breaks on the last two sets to complete 25. Back down to 15 and work back up?

l3lind Dog
Posts: 249
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Fri Jun 08, 2012 3:19 pm

Friday
OL Squats: 3x4 assisted ATG
Set rest: 60 sec

l3lind Dog
Posts: 249
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Sat Jun 09, 2012 6:42 am

Saturday
Rollouts: 3x5
Set rest: 60 sec

Rest 60 sec

Calf raises: 3x18
Set rest: 60 sec

Rest 120 sec

Pike Press: 3x10
Set rest: 60 sec

Rest 120 sec

Hanging Leg Raises: 3x8
Set rest: 60 sec

l3lind Dog
Posts: 249
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Mon Jun 11, 2012 12:31 am

Monday
Pull-ups: 3x3
Set rest: 60 sec

5 min rest

Chin-ups: 3x4
Set rest: 60 sec

l3lind Dog
Posts: 249
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Mon Jun 11, 2012 11:57 pm

Tuesday
Pushups: 4x9
Set rest: 60 sec

Note: Increase reps slowly. Consider doing pyramids, linear ladders, and/or tabata intervals in the future.

l3lind Dog
Posts: 249
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Wed Jun 13, 2012 12:45 am

Wednesday
OL Squats: 2x5 assisted ATG
Set rest: 60 sec

l3lind Dog
Posts: 249
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Sun Jun 17, 2012 6:20 am

Saturday
Rollouts: 2x6
Set rest: 60 sec

Rest 60 sec

Calf raises: 3x19
Set rest: 60 sec

Rest 60 sec

Pike Press: 3x12
Set rest: 60 sec

Rest 120 sec

Hanging Leg Raises: 3x9
Set rest: 60 sec


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