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Old 01-28-2009, 10:46 AM   #21
Adam Gagliardi
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tues
work

Wed 1/28/09
3's/EDT
GPP day
1100

w/u-10min

1.Pullups
BWx 10sx8

2. Tread sprints
Inc-8 9.5mph
20s/40rest
5 sprints

3. C2 rower/ jump rope
500m/ 100skips x 5 rounds
T=19:28

4. LR/ axle curls/ rope pdowns
30x5,5
80x6,6
22x10,10

total T= 1:28
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Old 01-28-2009, 05:22 PM   #22
Adam Gagliardi
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Wed 1/28/09
1800
hot yoga-90min
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Old 01-29-2009, 01:23 PM   #23
Adam Gagliardi
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Thurs 1/29/08
3's/EDT
B day
1300

w/u-10min

1. Axle PP
120x7,5
170x3
190x3
215x3

2. DL off Plate
165x5
265x3
295x3
335x3
375x4
- back/ hams felt weird from yoga.
- going to finish this cycle and th drop the weights down and work on form.

3.EDT
TBDL/ swiss bar inc-wide
315x3,3,3,3,3,3,3,3,3=27
185x4,3,3,3,3,3,2,2,2=25

4. low back/ abs
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Old 01-30-2009, 07:29 AM   #24
Adam Gagliardi
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Fri 1/30/09
5/3/1/EDT
3's
GPP day
0830
@ work

w/u-5 min

1. abs

2. cable rows
7x12,15

3. BTN SG press
45x15
65x12

4. LR
35x5
25x6,6

5. Inc DB press
35x20

6. BB power Shrug
135x10
drop set
275x5, 225x6, 135x15

7. DB Curls
35x10,9,7

8. Face Pulls
6x12,12,12

9. HB Sqt
135x5,3,3,3,4,3

10. GM/ FS
135x5/ 135x5

Total T=45min with cleaning the engine bay floors in the middle.
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Old 01-31-2009, 11:22 AM   #25
Adam Gagliardi
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Sat 1/31/09
5/3/1-EDT
3's week
Events

w/u-10min

1. Pullups
BWx10 sets x8

2. Axle C+P
96x5,5
140x4
150x2
189x2,2
200x2,2,2,2

3. Axle DL
DO grip
200x4
Alt grip
288x3
348x2
392x1

4. TB DL + Carry
35ft
275x1
363x1
415x1
505x zippy

5. Stone Trainer
225x 1 lap
170x1,1,1
--these are way harder than a stone due to slippery bumpers, no tacky, chalk didnt help

6. Yoke Picks--used axle
hole 9-12" ROM, lower than i normally use
250x2
360x2
470x2
hole 9-5" ROM, about where i usually pick from
580x1
690x1
800x1,1
--held these for prob around 10sec(hole9)

done, tired now, felt good though
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Old 02-02-2009, 09:35 AM   #26
Adam Gagliardi
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Sun
nothing

Mon-2/2/09
@ work
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Old 02-02-2009, 10:48 AM   #27
Adam Gagliardi
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Vid from last week
http://www.youtube.com/watch?v=ykszq...e=channel_page
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Old 02-02-2009, 04:16 PM   #28
Don Stevenson
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Nice video and good lifting!
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Old 02-02-2009, 05:01 PM   #29
Adam Gagliardi
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Quote:
Originally Posted by Don Stevenson View Post
Nice video and good lifting!
thanks Don
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Old 02-03-2009, 01:29 PM   #30
Adam Gagliardi
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Tues 2/3/09
5/3/1 -EDT week
GPP day
1020

w/u-10min

1. pullups
BWx 10sets x8

2. C2 rower/ jump rope
250m/ 150jr
10 rounds
T= 31:??
--dont have my log in front of me

3. DL form work
165x2,2,2,2
210x2,2,2
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