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Old 03-07-2010, 07:17 PM   #51
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Sunday 03.13.10

Sleep - 9ish hours

Warmup

Overhead Press
65#x5, 80#x5, 100#x3
105# x 5
120# x 5
140# x 5+ - 6 reps
75# x 5x10

Power Clean 10 x 3 @ 155# w/ 1 min rest btwn sets

A1 Knees to Elbows 3x10
A2 Russian Twists 3x10
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Old 03-08-2010, 12:19 PM   #52
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Monday 03.08.10

Sleep - 10 hours

Warmup

Back Squat
145#x5, 180#x5, 215#x3
250# x 3
285# x 3
320# x 3+ - 6 reps
160# x 5x10

Weighted Pullups
5 x 10 @ 12.5#

I've come to the conclusion I need to stop wasting so much time and start allotting more time for my workouts. I've been wanting to start doing some sprinting in my workouts as my cardiovascular abilities are currently quite compromised (something I need to perform my job) simply because I've completely neglected any and all cardio work. On top of that I'm getting soft and wimpy. I'm all for recovery... but I think there's a difference between being smart and being soft. I'm getting soft.

So my plan to correct this is to simply wake up, pound a shake, and go straight into my workout. Currently I'll wake up make a big breakfast and I end up lolligagging the entire day away... until I have to go somewhere then I rush my workout in and leave.

I'm off to work for tomorrow then I'll be back on Wednesday --- so I'll make sure to discipline myself to get moving according to plan.
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Old 03-10-2010, 06:29 PM   #53
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Wednesday 03.10.10

Tuesday was a rest day.

Today I did:
Bench Press
200# x 3
230# x 3
260# x 3+ - did 3 reps

My left shoulder/bicep area again started killing me... I took 2 1/2 weeks off already. I've come to the conclusion that I'm going to take the next 4-8 weeks off all rotator cuff/bicep activity - which means I'm going to be working on doing stuff that won't aggravate my shoulder/biceps. So far I think the major movements will be squats and probably overhand or strapped deadlifts... then I'll probably just do a lot of sprinting and whatnot. I'm going to probably spend tonight re-programming for myself - I'm thinking some sort of alternating DL/Squat workouts... but stay tuned.
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Old 03-17-2010, 10:59 PM   #54
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Thursday 03.11.10 - Tuesday 03.16.10

Rest Days.
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Old 03-17-2010, 11:06 PM   #55
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Wednesday 03.17.10

Warmup
2 Min Shoulder Warmup
Catalyst Warmup

Workout
Back Squat
145#x5
180#x5
215#x3
230# x 5
270# x 5
305# x 5+ - 9 reps

So I started my workout a little late today (11 PM is when I finished)... thanks to TWO broken cars!!! I've been trying to get them up and running all day. At least I got my heavy sets in. I've re-programmed around my biceps/shoulder injury and plan on avoiding any/all activity that aggravates it for the next 5ish weeks so it can be 100% healed. I've also added in some shoulder rehab work from Diesel Crew and am trying out the official Catalyst Warmup (liked it today). There's a bit more to the workouts usually (see future posts) and I'm planning on starting sprinting a bit (kinda important that I be able to sprint well and have a little bit of air). I really missed the gym though the last couple days and I'm really hoping to hit it hard from here on out --- I'm feeling real energized --- summer is here and I'm feeling really good.
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Old 04-05-2010, 07:04 PM   #56
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Monday 04.05.10

So it's been a bit since I've been on here... for a couple reasons. Life got really hectic all of a sudden - my wife just started the police academy which means I have to balance my own job AND all the house work/etc so she can just focus on what she needs to do. I think I've managed to sort it all out though

I've also been doing some rehab for my shoulder/bicep and as you can see from my workout today, they appear to be back to 100%. Should be back regularly - same plan - working out on my days off of work. Doing GOMAD and getting stronger!

Warmup
2 min Shoulder Warmup
Catalyst Warmup

Workout
Power Clean 5 x 3 @ 155# <1 min rest between sets

Back Squat
150# x 5
185# x 5
225# x 3
245# x 5
280# x 5
315# x 5+ - 10 reps (PR)

Bench Press
105# x 5
135# x 5
155# x 3
165# x 5
195# x 5
220# x 5+ - 10 reps

Pullups 3 x Max Reps - 9/10/10

Feeling good - I hope I'm back in the game to stay. Hoping to workout for the next three days then I have to go back to work for a few. Feeling good - nutrition is locked on (loose paleo + GOMAD --- basically just trying to get stronger any way) and my injuries are non-existent.
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Old 04-06-2010, 07:31 PM   #57
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Tuesday 04.06.10

Warmup
2 min Shoulder Warmup
Catalyst Warmup

Workout
Power Snatch 5 x 3 - 95# <1 min rest between sets

Deadlift
200# x 5
250# x 5
300# x 3
320# x 5
370# x 5
420# x 5+ - 12 reps

Overhead Press
60# x 5
70# x 5
85# x 3
90# x 5
105# x 5
120# x 5+ - 8 reps
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Old 04-07-2010, 07:05 PM   #58
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Wednesday 03.07.10

Warmup
2 Min Shoulder Warmup
Catalyst Warmup

Workout
Power Cleans 5 x 3 @ 155# (1 min rest between sets)

Squat
150# x 5
185# x 5
225# x 3
360# x 3
300# x 3
335# x 3+ - 8 reps

Bench Press
105# x 5
130# x 5
155# x 3
185# x 3
205# x 3
230# x 3+ - 7 reps

Weighted Pullups 3 x 5 @ +45#
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Old 04-08-2010, 07:42 PM   #59
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Thursday 03.08.10

Warmup
2 min Shoulder Warmup
Catalyst Warmup

Workout
Power Snatch 5 x 3 - 95# <1 min rest between sets

Deadlift
200# x 5
250# x 5
300# x 3
345# x 3
395# x 3
445# x 3+ - 10 reps

Overhead Press
60# x 5
70# x 5
85# x 3
100# x 3
110# x 3
125# x 3+ - 7 reps

Off to work for 2 days.... I really need the rest days!
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Old 04-12-2010, 07:24 PM   #60
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Monday 04.12.10

Warmup
2 Min Shoulder Warmup
Catalyst Warmup

Workout
Power Cleans 5 x 3 @ 155# (1 min rest between sets)

Back Squat
150# x 5
185# x 5
225# x 3
280# x 5
320# x 3
355# x 1+ - 7 reps

Bench Press
105# x 5
130# x 5
155# x 3
190# x 5
220# x 3
245# x 1+ - 6 reps
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