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Old 06-23-2012, 05:50 PM   #601
Kevin Shaughnessy
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Saturday June 23rd

Push Press
45x8
75x5
95x3
115x3
135x3
145x5x3


It's probably a good idea to add more exercises to my rotation. I'll throw in some close grip bench presses too.

L-Sit - Low
9x5s
1x8s
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Old 06-25-2012, 09:53 AM   #602
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Monday June 25th

Squats
95x5
135x5
185x3
225x2
245x1
265x1
275x1
225x12


No running today, ankle feels beat up. I'll either run tomorrow or wednesday.

Couch 2 5k - Week 2 Workout 3
2+ miles


Did some foam rolling and by the end of the day I was feeling okay to run.
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Old 06-26-2012, 11:51 AM   #603
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Tuesday June 26th

Close Grip Bench Press
45x10
95x5
135x5x7
135x15


More of a light day, felt like I needed a bit more recovery before going for 200x10x3.

Front Lever Static Hold - Adv. Tuck
7s
9s
6s
5s


9s hold was above horizontal. The 7s had my legs further out I think.

Front Lever Pull Up - Tuck
5
3


Front Lever Pull - Tuck
4


First two were from a dead hang, last two from horizontal. I'm going to rest a week, see how a little extra volume + longer rest plays out.

L Sit - Low
20s
10s


I am definetly going to have to work on my flexibility if I want to do a l sit.
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Old 06-27-2012, 01:27 PM   #604
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Wednesday June 27th

Couch 2 5k - Week 3 Workout 1
1.86 miles


A tiny bit over a ten minute mile pace. It doesn't seem like I do better with longer running intervals, I just slow down to the point where it comes out to the same. I guess that means I should focus on longer runs, even though they have little appeal. I need to warm up my ankles too, I could focus better if I wasn't hurting half the time. I definetly need better shoes.

188 today. I'm celebrating by moving my PSMF to Friday.
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Old 06-28-2012, 12:07 PM   #605
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Thursday June 26th

Press
45x8
75x5
105x2x4
115x1
125x1
140x1


Crediting this to using a thumbless grip, and squeezing my glutes and quads hard.

Klokov Press
45x10
55x8
65x4


Shoulders don't agree with this exercise. It's a behind the neck snatch grip overhead press.
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Old 06-29-2012, 12:59 PM   #606
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Friday July 29th

Front Squats
45x5
95x5
135x3
185x2
205x1
225x1
245x1
265x1
225x2x3
225x1


265x1 was an abomination before god and should never have happened. You can view it here: http://www.youtube.com/watch?v=46Wu_...ature=youtu.be

Couch 2 5k
2+ Miles


For some bizarre reason I timed out a 7:00-7:30 mile assuming I ran the last 3 minute rest interval. Either I'm a total natural or I mapped out the course wrong. I'm probably just an amazing runner. Bought a pair of Brooks running shoes, can't remember the name. So much more comfortable. They have midsole support because apparently I over-pronate, and it's like running on a cloud. Those shoes are what I needed to be able to just focus on the running and not on whether my ankle is going to snap.
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Old 06-30-2012, 12:44 PM   #607
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Saturday June 30th

Bench Press
45x10
95x5
135x5
175x3
200x1


Failed on attempting a second rep. FML. Don't think I actually lost 50 pounds in a month, I'm probably just under recovered.

L-Sit - Low
6x10s


186 bodyweight today for some reason.
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Old 07-02-2012, 12:18 PM   #608
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Monday July 2nd

Squat
95x5
135x5
185x3
245x2x1
265x1


So this is fucking atrocious. My motivation has never been lower than it is now. If I was busy today I could have easily written off training and that hasn't happened in 4 years. I'm going to seriously consider taking a break from the diet, eating at maintenance and getting some strength back before resuming the cut. Actually, that's what I'm going to do. Bumping the cals up to 2750 today.

Couch 2 5k - Week 3 Workout 2

Drove to a trail but it was incredibly muddy at parts and full of mosquitoes and flies so I didn't stay.
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Old 07-03-2012, 10:38 AM   #609
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Tuesday July 3rd

Front Lever - Adv. Tuck
11s
6s
4s
4s


I thought I had set a glorious PR but on review of the video I was way above horizontal. This was a failed experiment. I'll go back to twice weekly.

Front Lever Pull Up - Tuck
4


Bench Press
165x7x5


I think I really did lose 50 pounds in a month.

Seated DB Press
35'sx5x10


DB Flyes
15'sx5x10


EZ Bar Curl
55x2x15
55x10


I rest-paused a bit and after 10 reps I literally lost all strength in my arms and they came crashing down.

DB Lateral Raise
10's3x10


More rest-pausing, I like it a lot.

So, since my cut is done and I look as good as I'm going to, I thought I would throw up some before and afters.

Here's me looking fat as fuck:



And here I am after this workout:

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Old 07-04-2012, 11:54 AM   #610
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Wednesday July 4th

Couch 2 5k - Week 3 Workout 3
1.95 miles


Ran the first mile in 8:00 including walking intervals. Was probably closer to a mile as I didn't take the turns as tightly.
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