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Old 05-30-2012, 10:59 AM   #581
Kevin Shaughnessy
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Wednesday May 30th

Front Lever Pulls - Tuck
6
5
4
3
2
1


Very demanding 6 sets.

Back Lever
1x2, 1x1 pulls from horizontal
3x10s static hold


Ring Dips
0


Failed completely attempting a ring dip. Not very surprising, the lever work took a lot out of me.

Ring Push Ups
12
8
6

Hands forward. I think these are the appropriate place to start as far as pushing ring exercises are concerned. I tried doing some RTO support work but could barely support myself with hands forward after these push ups.
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Old 05-31-2012, 01:18 PM   #582
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Thursaday May 31st

Squat
95x5
135x5
185x3
225x10x5


3 minutes rest, didn't feel like going heavy today.
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Old 06-02-2012, 12:05 PM   #583
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Saturday June 2nd

Front Lever Negatives - Adv. Tuck
6 singles, 3 minutes rest
11s
10s
?s
5s
the rest untimed


Back Lever - Tuck
Pull to inverted x1
15s static hold


Didn't have two pulls to inverted, seem to be weaker today. Could be the push ups. The 15s static hold was not a max hold, I had to stop because my biceps were hurting. I should probably warm up.

L Sit - Tuck
4x15s


L sits are fun-damental!

Ring Push Ups
14
10
6


Down to 194 today.

BRB 2 pounds of ribs and a glass of stout.
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Old 06-03-2012, 03:28 PM   #584
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Sunday June 3rd

Deadlift
135x10
225x3
315x2
375x10x1


Took 17 minutes, so I was getting about 1:45 seconds rest, explains why the tenth single was such a ball buster. I did 10 singles with 385 a couple weeks ago and I wrote it was easy, but I was getting at least 3 minutes rest. So I consider this as having maintained my strength.
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Old 06-05-2012, 01:44 PM   #585
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Tuesday June 5th

Did some front levers and german hangs and discovered I'm a little burnt out. I'm going to up the frequency, increase the volume, and decrease the intensity. 60s total time in as many sets of 50% of my max hold as I need, four times a week starting today. Then I'll do some dynamic exercises (push ups, dips, pull ups etc.) a la killroy70. And I'm going to stop deadlifting. Fuck it, takes too much out of me.

L Sit - Tuck
6x10s


Frog Stand
6x10s


Ring Push Ups
10
10
8


Ring Rows
10
6
7


Once I can do 10 reps in each set, I'll move on to the next variation.

PSMF tomorrow, going to start doing one every Wednesday.
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Old 06-06-2012, 11:31 AM   #586
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Wednesday June 6th

Super Set:
Back Lever - Tuck 6x9s
L Sit - Tuck 6x10s


Front Lever - Tuck 5x12s
Frog Stand - 6x10s


Brutal. Short rest breaks.

Inverted Pull Up
3x3


No real way of gauging whether a rep is complete or not, so I just pulled hard for a few seconds for 3x3. Progression wise I'm just going to keep doing 3x3 and hope I get stronger.

Bar Dips
2
4
4


Front squats and back squats will be done on rest days.
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Old 06-07-2012, 11:09 AM   #587
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Thursday June 7th

Front Squat
45x5
95x5
135x5
185x3
225x15x1


PSMF went pretty well, not much discomfort at all. I had a craving for eggs and made a 5 egg omelet instead of a shake, but I still only consumed about 1390 calories. It occurs to me that I could pretty much eat whatever I wanted to (so long as it was clean) while still losing weight, if I alternated PSMF days with regular eating days.

An interesting (to me) little observation, I'm getting hairier in the upper body as I get lean.
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Old 06-08-2012, 11:19 AM   #588
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Friday June 8th

Super Set
Front Lever - Tuck 5x12s
Frog Stand - 6x10s

Back Lever - Tuck 6x9s
L Sit - Tuck 6x10s


I tried an advanced frog stand and actually found it easier than a regular frog stand.

Handstand Push Ups - Box
2
7
2


Done with head between hands and 90 degree pike at the hips these are really hard. Should build a strong OHP lockout.

Chin Ups
45#x3
35#x2
BWx5


These statics are destroying my ability to do anything dynamic involving my shoulder girdle. Not sure if I should push through or change my programming.

Down to 192 today, still fat. Lord have mercy.
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Old 06-10-2012, 05:48 PM   #589
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Sunday June 10th

Jesus Tittyfucking Christ. Just got back from the Spartan Sprint. One word: greuling. Time was 1 hour 45 minutes-ish, I'm not 100% sure because my time chip fell off. I was woefully unprepared for what was in store today. I was expecting a 5k over somewhat flat terrain, to find that the first 30 minutes were mostly up hill, and then 30 minutes of steep, muddy downhill. The obstacles were spaced far apart, you'd run for 30+ minutes before coming up to several obstacles in a row. They were easy for the most part, except for the long crawl under barbed wire. I was very dehydrated and ran the race pretty much fasted, which may have been a mistake. My choice of footwear was poor. Next year I need to remember:

- Better pre-race nutrition
- Trail running shoes
- Some kind of hydration system
- Knee protection

This was humbling, I pretty much got my ass handed to me. I want to do better next time, so I'm going to start couch to 5k on tuesday, and add more carbs to my diet. I'll probably sign up for a 5k in the next month or two as well.
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Old 06-11-2012, 01:01 PM   #590
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Monday June 11th

Squats
95x5
135x5
185x3
225x1
255x8x3


Would have had ten sets no problem if not for the fatigue from yesterday.

Good news: I believe I've hit the upper teens bodyfat percentage @ 192. Starting to see some shoulder seperation, triceps are becoming constantly visible, and my love handles are receeding. I'm going to keep dieting to 180 (15% bf) and then evaluate where I want to go from there. The idea of putting this cut to rest sounds really good, honestly.
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