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Old 06-27-2008, 05:40 PM   #11
Steve Rogers
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I didn't read the original description of your plan carefully enough and was imagining the CFTs to be less frequent. Seeing your projected schedule clarifies this and deadlifts look frequent enough. For more emphasis on the deadlift, I'd do it on a whole body day.
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Old 06-28-2008, 11:31 AM   #12
Robert Olajos
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Default June 27, 5 pm (work night)

1. 1 round CFWU
2. 1 min. handstand practice
3. Tabata squats (23-24-22-23-23)
4. BS warmup (45# up to 225#)
5. BS 3-3-3-1-1-1 (245-245-245-255-265-270)
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Old 07-03-2008, 07:29 PM   #13
Robert Olajos
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Default July 1-3, noonhour workouts (working days)

June 28-30

3 rest days (at home)

July 1 - Happy Canada Day!

1. CFWU x 3
2. 1 min. handstand practice
3. Tabata Knees-to-elbows (10+9+7+5+5 = 36)
4. SP 3-3-3-1-1-1 (120-120-115-125-125-125)

July 2

1. CFWU x 3
2. 1 min. handstand practice
3. 2 rnds Fight Gone Bad (229)

July 3

1. Burgener WU x 3
2. CFT (795) (BS 295, SP 130, DL 370) (previous CFT in May.... 770)

Just short of 5x BW CFT (160# x 5 = 800 lbs!)

Happy Independence Day tomorrow!
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Old 07-04-2008, 05:16 PM   #14
Robert Olajos
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Default July 4, noonhour workout (work day)

short metcon day

1. CFWU x 2
2. 1:00 handstand practice
3. 5 rounds Tabata pullups (17+12+14+10+12 = 65)
4. 3 rounds for time: 20 x 55# power clean + push press, 25 x kipping pullup, 20 x situp (12:20)
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Old 07-08-2008, 07:20 PM   #15
Robert Olajos
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Default July 5, 6, 7, 8

Four rest days. Back in the swing tomorrow. Heavy lifting.
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Old 07-10-2008, 07:02 AM   #16
Robert Olajos
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Default July 9, 5 pm (work night)

1. warmup
2. 1:10 handstand practice
3. right shoulder bench press and shoulder press (20# each)
4. squat clean 5-5-5-3-3-3 (135-135-135-145-145-145)

Must've slept on my side funny last night, my right arm is messed up from the shoulder to my pinky finger. Feels sore and/or numb in spots. Am doing some muscle and nerve stretches as rx by my PT, but they don't seem to be working yet.
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Old 07-12-2008, 08:12 AM   #17
Robert Olajos
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Default July 10, 4 pm (work night)

1. Tabata sprints 34+32+30+30+32 = 158

(I score Tabata sprints by counting the # of times my left foot hits the pavement in 20 seconds.)

2. 1 min. handstand practice, incl. 5 HSPUs
3. R shoulder exercises as per usual
4. mini-metcon, 3 rounds Lynne (150# BP) (90 reps.)
5+31
6+21
3+24

My Lynne results are interesting. Last time I did that (Feb 08) I did all 5 rounds with 115# BP and my total reps were 93. This time, 3 rounds, 150# BP, and I essentially tied. Wonder what I could do with an extra 2 rounds?

BTW, I never benched much before starting CF, and we all know how much benching there is in CF. Hence my pathetically low (but improving) BP.

Bodyweight is now 161 lbs. (up from 145 in the middle of chemo, back in March).
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Old 07-13-2008, 01:57 PM   #18
Robert Olajos
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Default July 12, 6 pm (work night)

Very interrupted workout due to fire calls.... But I did finish it without having to redo the warmup every time.

1. warmup
2. 2 min. handstand practice (still holding feet against wall)
3. tabata pushups (using paralettes)
19+12+9+9+8 = 57 (up from 52 previously)
4. weighted pullups 5-5-5-3-3-3
warmup reps, then
40-40-50-55-60-65

July 13 - REST DAY
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Old 07-15-2008, 07:46 AM   #19
Robert Olajos
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Default July 15, 8 am

1. warmup
2. 1 min. handstand practice
3. Burgener warmup
4. PT exercises for R shoulder (SP 30x15#, BP 30x20#)
5. Squat clean 3-3-3-1-1-1 (135-145-150-155-160-165)
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Old 07-16-2008, 05:51 PM   #20
Robert Olajos
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Default July 14, afternoon

Forgot to post that on this day I did a 5 k run in 26:06. That's almost 6 minutes off my PR, but that was set in Sept. last year, before chemo.
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