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Old 07-05-2010, 08:06 PM   #11
Winfield Featherston
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Squats 5x135, 3x155, 5x150
then 3 sets of 8 at 100

Push press: 5x90, 3x105, 4x115
then 3 sets of 10 presses at 65

Dips: 12, 10, 8

Farmer's walk: 100lbs per hand, 2 walks
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Old 07-09-2010, 02:54 PM   #12
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De-load week

Deads: 5x135, 5x145, 5x155, 8x135

Bench: 5x75, 5x95, 5x105, 10x95, 10x45

2 sets of 5 L pull ups
1 set of 5 chins

I was in a hurry so I did all of this in about 15 minutes.
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Old 07-11-2010, 03:02 PM   #13
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Deload week continues.

Squats 5x75, 5x95, 115x5, 95x10, 45x10

Hang power clean and press 5x55, 5x65, 5x75, 10x75, 10x45

2 sets of 10 dips

2 sets of machine shrugs 12 reps, 16 reps
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Old 07-16-2010, 09:49 AM   #14
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5-3-1 cycle 3 begins

Deadlifts 5x175, 5x205, 5x230

then 3 sets of 8 at 150

Bench press 5x115, 5x135, 5x155

then 3 sets of 10 at 100 (60 sec rest between sets

8 pull ups
8 chin ups
2 sets of 10 back extensions
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Old 07-17-2010, 11:43 PM   #15
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2 hours of martial arts. Bruises galore.
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Old 07-18-2010, 02:34 PM   #16
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Squats 5x125, 5x140, 8x160

then 2 sets of 10 at 105, 1 set of 8 front squats at 105

Press 5x80, 5x95, 6x105

then 3 sets of 10 at 70

Shrugs, 3 sets on machine with 100 lbs.
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Old 07-23-2010, 10:06 AM   #17
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Deadlifts 3x190, 3x215, 6x245

then 3 sets of 8 at 150, 60 second rest between sets

Bench press 3x125, 3x145, 8x160

then 3 sets of 10 at 100, 6 seconds rest between sets

Did the following with little rest between sets:

8 pull ups
8 back extensions
8 chin ups
12 back extensions

All pull ups/chin ups were done full range/dead hang.
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Old 07-25-2010, 02:44 PM   #18
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Squats - long warm up, then 3x135, 3x150, 6x170

then 2 sets of 10 at 105, 1 set of 8 front squats at 105

Press - 3x90, 3x100, 6x115

then 3 sets of 10 push presses at 75

3 set of 16 machine shrugs at 100lbs

2 farmer's walks with 100lbs per hand

* Forgot to log 2 hours of martial arts yesterday (7/24)

Last edited by Winfield Featherston; 07-25-2010 at 02:46 PM. Reason: added line
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Old 07-27-2010, 09:52 AM   #19
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Mon 7/26 - swimming 2x. Morning easy, evening more vigorous (including numerous overhead throws of 60lb son).

Tues 7/27 - 9 AM: swam laps with varying strokes. 4 rounds of 8 laps with pool walking for 4 laps between each round. 17:37
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Old 07-28-2010, 09:59 AM   #20
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Swam laps again, same workout as yesterday but pushed a little harder. 15:59
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