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Stephen37
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Post subject: Re: Stephen's Log  Posted: Wed Dec 21, 2011 2:42 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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12/21/11
Warm-up
50 Mountain Climbers
Stretching
Core - 5 Rounds
8 Kneeling Rollouts
10 V-ups
15 Reverse Crunches
30 Sec. V sit hold
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Stephen37
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Post subject: Re: Stephen's Log Posted: Wed Dec 28, 2011 11:42 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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12/22/11 - 12/27/11
Rest - I thought I had hemorriods but I was mistaken. Thankfully. Basically I took a week off for nothing but I fell good and that's what really matters
12/28/11
Warm-up
Half Mile Run
Stretching
Bench Press - 8x135 8x145 8x145 8x155 8x155
Lat Raise - 10x12.5 10x15 10x15
Incline DB Press - 8x50 for 3 sets
Shoulder Press - 8x75 8x75 6x85 5x95
Dips/Front Raises - 12/8x15 for 3 sets
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Stephen37
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Post subject: Re: Stephen's Log Posted: Thu Dec 29, 2011 10:39 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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12/29/11
Warm-up
50 Mountain Climbers
Stretching
Sprints - 10x100m Sprint
Core - 3 Rounds
10 Kneeling Rollouts
30 Sit-ups
15 Four Count Flutter Kicks
The last three sprints sucked....almost felt like I was jogging at that point....
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Stephen37
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Post subject: Re: Stephen's Log Posted: Fri Dec 30, 2011 1:32 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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12/30/11
Warm-up
500m Row
Stretching
Foam Rolling
Pull-ups - 12, 12, 10
One-Arm Lat Pulldown - 8x70 8x90 8x105 8x115
Upright Row - 10x60 10x70 10x80
Reverse Grip Curl - 6x60 6x60 8x50
Chin-ups/Weighted Back Extensions - 8/10xBW+25 for 4 sets
Farmer Walks - 50m holding 65#s per hand for 2 sets
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Stephen37
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Post subject: Re: Stephen's Log Posted: Sun Jan 01, 2012 10:03 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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12/31/11
Rest
1/1/12
Warm-up
1 Mile Bike Ride
Stretching
Core - 4 Rounds
20 TRX Reverse Crunches
15 Weighted Decline Sit-ups with 25#s
Walking Lunges - 10xBW+60# 10xBW+70# 10xBW+80# 10xBW+80#
Assisted GHR - 6, 8, 8
Laying Down Leg Curl - 15x35 15x50 8x65
Seated Calf Raises - 15x90 15x90 15x115 15x115
1.5 Mile Run 11:15 - Treadmill
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Stephen37
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Post subject: Re: Stephen's Log Posted: Tue Jan 03, 2012 3:09 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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1/2/11
Rest
1/3/11
Warm-up
Push-up Variations
Stretching
Incline Bench Press - 8x115 8x125 8x145 6x145
Standing Bent Rows - 5x135 5x135 5x155 5x155
DB Flys - 10x35 10x40 10x40
Weighted Pull-ups - 8xBW+20#s for 3 sets
DB Shoulder Press - 8x35 8x40 8x40 7x40
Skull Crusher/DB Curl - 8x50/8x35 for 3 sets
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Stephen37
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Post subject: Re: Stephen's Log Posted: Fri Jan 06, 2012 12:16 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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1/4/12
Rest
1/5/12
Warm-up
Stretching
Core - 5 Rounds
10 Kneeling Rollouts
25 Stability Ball Crunches
1 Minute Plank
Leg Blaster Complex - 3 Rounds
Ab Wheel Leg Curl - 10xBW for 3 sets
Jump Rope - 1 minute jumping, 30 seconds rest x5
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XDSHo
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Post subject: Re: Stephen's Log Posted: Fri Jan 06, 2012 7:07 pm |
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Joined: Sun Jan 28, 2007 12:23 am
Posts: 2305
Location: San Jose, CA
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Stephen37
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Post subject: Re: Stephen's Log Posted: Sun Jan 08, 2012 5:59 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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XDSHo wrote: Where are the squats??? Haha I do them every so often but they aren't specific for my goals 1/6/12 1/7/12 Rest 1/8/12 Warm-up 500m Row Stretching Standing Military Press - 8x85 8x85 8x95 8x95 Push-ups - 40, 35, 30 DB Snatch - 5x55 for 3 sets Decline Bench Press - 10x135 8x155 3x185 8x135 Weighted Dips/Lat Raises - 8xBW+35/10x12.5 for 3 sets Close Grip Bench - 8x85 8x85 5x105 5x105 1500m Row
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Stephen37
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Post subject: Re: Stephen's Log Posted: Mon Jan 09, 2012 2:05 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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1/9/12
Neutral Grip Pull-ups/DB Curls
10/8x25 for 3 sets
8/8x25 for 3 sets
6/8x25 for 3 sets
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