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Old 08-09-2007, 04:31 PM   #11
Kevin Perry
Senior Member
Join Date: Jul 2007
Posts: 1,672

Aug. 9, 2007

BW: 132lbs ( +7lbs since starting)

Thought I would add in something today for the warm-up.

Warm-up: Light mobility exercises, 10 OHS, 10 dips, 10 pullups, 10 situps,
and 6 rounds of Jump Rope at HIIT for 20-30 seconds per round.


135 x 5 x 2
145 x 5 x 1
155 x 3 x 1
165 x 2 x 1
185 x 5 x 3 (+10 from 8/6/07)


55 x 5 x 2
60 x 5 x 1
65 x 3 x 1
75 x 2 x 1
95 x 5 x 3 ( +10 from 8/4/07 Huge Improvement over past 2 weeks)

Power clean:

55 x 5 x 2
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1
105 x 5 x 3 (+10 from 8/4/07)

Crunchs: 3 x 15 (35lbs)

Pullups: 3 x 5 (35lbs Underhand) 1 x 5 overhand (35lbs)
1 x 5 overhand unweighted

Post-WO: 10 Minuted of stretching followed by light core work on parralettes working the L-Sit.

I have been feeling great. The strength gains have been very steady and today marked a great improvement on the press. I added jump roping for some light metcon work and regular stretching to fix muscle tightness. I have not gained much fat which makes me happy and im sure the steady gains are entirely to diet. Lots and lots of fruits, vegies, meat, milk, and at least 2 protein shakes per day. I have been sneaking in more snicker bars than I should though and I have added a little more starches over the past 2 weeks although im cutting back on breads more.
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