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07-31-2010, 08:59 AM
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#1361
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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July 30, 2010
walk to gym 15 minutes
1. WU
CA Standarda WU
2. Strength
DL - 45 x 8, 135 x 5 185 x 3, 210 x 1, 210 x 5, 240 x 5, 275 x 5
GM - 45 x 20, 95 x 10, 95 x 10, 95 x 10
Pallof press 0:05 holc at top- 125 x 10L/R, 125 x 12L/R, 125 x 12L/R
3. energy
2 rounds:
10 squats
10 lunges
10 jump squats
walk to lodging 15 minutes
Notes:
-5/3/1 week 1 DL day
-Took it easy on the DL today, back still tight from the TSC, worked out with one of my classmates, took him through rack pulls and the basics didn't want to make him so sore he didn't want to workout again.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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08-01-2010, 02:19 PM
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#1362
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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August 1, 2010
IF = 14 hours
AM
40 minute walk
PM
15 minute walk to gym
1. Warmup
ECWU#2 - no lacrosse ball
2. Strength
chinups - max in 3 minutes - 13,4,3,3,2,3 - total 28
Bench press - 45 x 8, 65 x 5, 95 x 3, 130 x 5, 150 x 5, 170 x 15
Kroc rows - 25 x 12L/R, 90 x 20R, 90 x 23L
face pull - 30 x 12, 30 x 12
rope pressdown - 42.5 x 15, 42.5 x 15
db curl - different grip - 20 x 10, 20 x 9
(superset with no rest)
swiss ball tuck in - 12, 12, 12
neck bridge - 12front/back
15 minute walk back to lodging
Notes:
-5/3/1 Week 1 bench day
-Bench - 170 x 15, felt great today
-chinups - 28...boo
-Neck - Check
-Abs - swiss ball knee tuck - tougher than it looks
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Last edited by Allen Yeh : 08-01-2010 at 02:55 PM.
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08-01-2010, 04:15 PM
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#1363
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Senior Member
Join Date: Jul 2007
Posts: 1,669
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Sweet job on the kroc rows and the bench
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08-02-2010, 03:36 PM
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#1364
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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Thanks, my back is torn up today!
August 2, 2010
bw = 188
if = 15.5
15 mintue walk to gym
1. Energy
Tabata - 2 rounds each exercise
squats
tempo pushups
jump rope
ankle grab situp
step ups
lat stretch - 0:20L/R, 0:20L/R
chest stretch - 0:30L/R
Treadmill - warmup@15% - 2 minutes@2MPH
HRI - 6 x 0:10 sprint@15% rest until BPM is sub 140
Treadmill intervals - 1 minute on/off - 2%@8.6MPH, 2%@8.5MPH, 1%@8.1MPH, 1%@8.1MPH - off@6.0MPH
cooldown - 3 minutes
15 minute walk back to lodging
Notes:
-HRI - the treadmill reset itself as I hit the back of it on one of 6th rest period, so I opted to do some regular intervals instead
-intervals - harder than it should have been? Man that was pretty sad.....
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Last edited by Allen Yeh : 08-03-2010 at 05:30 AM.
Reason: ugh
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08-03-2010, 10:34 AM
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#1365
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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Quote:
Originally Posted by Kevin Perry
Sweet job on the kroc rows and the bench
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Damn Skippy what Kevin said!
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin
http://westvolusiawellness.com/
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08-03-2010, 06:46 PM
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#1366
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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August 3, 2010
4.5 mile walk - 1hour 15 minutes
Notes:
-Rest day
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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08-04-2010, 07:31 AM
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#1367
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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I got caught up on your log, your training is looking great.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin
http://westvolusiawellness.com/
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08-05-2010, 05:38 AM
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#1368
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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August 4, 2010
15 minute walk to gym
1. Warmup
CA Standard WU
chin hang - 0:15, 0:15, 0:15
wall slides- 10
2. Strength
BS - barefoot - 45 x 8, 95 x 8, 145 x 3, 165 x 1, 165 x 5, 190 x 5, 215 x 10
hurdle over/under - 1L/R, 2L/R, 3L/R
romanian DL - 135 x 6, 135 x 6, 135 x 6
1/4 tabata calf raise - 1, 1
core rotations - 0:10, 0:10, 0:10
3. Energry
3 rounds:
10 squats
10 lunges
10 jumping lunges
5 jump squats
10 ankle grab situps
time: 5 minutes
treadmill intervals - sprint 200m's rest 100m's - 4 intervals total, 300m cooldown
Notes:
-5/3/1 week 1 squat day
-BS - haven't squatted without Oly shoes in a long time, could have pushed it but opted not to
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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08-05-2010, 06:21 AM
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#1369
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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Nice job on the X 10. Your conditioning is coming together nicely.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin
http://westvolusiawellness.com/
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08-05-2010, 11:51 AM
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#1370
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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Thanks, it felt really weird squatting without the shoes, I guess my brain was handicapping me a little there.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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