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Old 02-20-2010, 06:06 PM   #81
Adam Gagliardi
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Join Date: May 2008
Posts: 171
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Mon 2/8/10
Cy.3 wk.1

1. Milt.
95x8
110x5
125x5
145x7

2. Chins
BWx5,6,7,8,9,5,6,7,8,9=70

3.BB PP
185x3
205x2
225xm=weak

4. C2 row-2000m T=8:10.2

Stand. Ab wheel
BWx3,3,3,3,3,3,2

Tues 2/9/10
@ work
Cy.3 wk.1

Tread walk- inc-8 spd-3.4 T=35min

1. KB FS
50's x 5,5,6,7,8,9
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Old 02-20-2010, 06:16 PM   #82
Adam Gagliardi
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Wed 2/10/10
Cy.3 wk.1
1. BW row
BWx8,8

2. !60 sandbag stuff

3. Shoveled snow for 2 hours

Thurs 2/11/10
Cy.3 wk.1

1. 12" Log clean + pres each rep
90x8
156x3x4s

2. DL
135x5
225x5
250x5
285x5
325x6

4. CG Bench
135x7
185x5
210x5
240x7

3bd
275x1x3s

PM
C2 row-10 min D=2442m
a whole bunch of other stuff while waiting for my car to be fixed

Fri 2/12/10
@ work
Cy.3 wk.1
gunz/ shoulders

Sat 2/13/10
Cy.3 wk.1

1. Pullups
BWx13,11,11,10,9

2. Farmers--have 30ft in gym to work with= Pick-30-drop turn pick-30
185x30ft/30ft
225x30/30
275x30

3. Yoke Pick-out of rack with axle
470x10sec
580x10sec
690x10 sec
800x10s
belt
800x20s

4. PC
60kg x2,2
80x2
90x1
70x2
85x1x5s
90x1x3s
95x1x2s
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Old 02-22-2010, 11:54 AM   #83
Adam Gagliardi
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Had last week(cy.3 wk.2) all typed out and for whatever reason it wouldnt post, so I'll just start here.
Sun 2/21/10
Cy.3 Wk.3
@ work

Tread walk-Inc. 8.5, Spd. 3.5, T=1hr
Ab wheel-knees--25vest x5x4s

Mon 2/22/10
Cy.3 Wk.3

1.P.Sn +OHS
40kgx2,2
50x2,1
60x1x5s

Full Sn.
60x1x5s
---not that bad since i am horrendous at Oly

2.FS
60x4
90x2x4s

3. Chins
BWx5,6,7,8,9,10,5,6,7,8,9,10=90r

Ab wheel-Stand
10vest x3x4s
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Old 02-23-2010, 11:30 AM   #84
Adam Gagliardi
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Tues 2/23/10
Cy.3 Wk.3

1. Milt
95x8
125x5
145x3
160x5-rpe-10
145x5,5

2. DL
185x5
225x4
285x5
325x3
365x5-rpe-8.5, left a bunch in tank.

3. Full Cl.
60kgx2x6s

4. Ring Pushups-Ft on 18"box
BWx8x4s

5. Pullups-Wide NG-CtoB
BWx4x4s

6. 2mi Run-T=20min, Slow, easy

Total T-1:16+20m=1:36
--good day, had maybe 1 or 2 more on Milt, Prob could have had 9 or 10 on DL, but didnt feel like gutting them out. Cleans were light, but felt good, who knows what they looked like.
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Old 02-25-2010, 09:44 AM   #85
Adam Gagliardi
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Wed 2/24/10
Cy.3 Wk.3

work physical
some pushups, situps, treadmill bruce protocol

Thurs 2/25/10
Cy.3 Wk.3

1. Full Sn
40kg x2,2
60x2,1,1
65x1,m
55x1x5s

2. Cl
Pwr Cl
60x2
80x2
90x1
100x1
105xhigh, but missed
Full Cl.
80x2,2,2,1,1

3.Oly Squat
80x3,3
110x3,3,2,2,2

4. PJ-out of rack
70x3,3
90x2
100x1,1,1
90x2

5. GHR
BWx7,7

Total T=1:30

--decent day, I should note a lot of this work is supersetted, not necessarilly done in order, took a bit longer than I wanted
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Old 02-26-2010, 08:11 AM   #86
Adam Gagliardi
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Fri 2/26/10
Cy.3 Wk.3

1. 12" Log
90x8
156x4
178x3
after CGB
178x2,2-rpe-8
156x7,7-rpe-9

2. CG Bench
135x3
185x5
210x5
240x3
270x4-rpe-9

3.Fr. Squat
60kg x3x4s
80x2x3s

4. Pullups-wide
BWx5, 10x3s

5. Hang P. Cl + FS
60kg x3, 3+3
80x2+2

ab wheel-stand-bwx5,5

Total T-1:30, too long, but was tired, not much sleep
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