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Stephen37
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Post subject: Re: Stephen's Log  Posted: Fri Mar 16, 2012 10:01 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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3/16/12
Pull-up Workout 10x10
L-sit Chin-up
BTN Pull-up
Normal Grip Pull-up
Alternating Chin to Wrist Pull-up
Close Grip Pull-up
Close Grip Chin-up
Neutral Grip Chin-up
Side to Side Chin-up
Plyo Pull-up
Chin-up
Muscle-ups - 5, 5, 3, 3
Also did some front lever progression stuff
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Stephen37
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Post subject: Re: Stephen's Log Posted: Sat Mar 17, 2012 1:44 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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3/17/12
Warm-up - BW
10 Dips
6 Kneeling Rollouts
10 Push-ups
Workout - 8 Rounds, +20 Vest
10 Dips
6 Kneeling Rollouts
10 Push-ups
90-45 seconds rest decreasing after each round
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Stephen37
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Post subject: Re: Stephen's Log Posted: Sun Mar 18, 2012 4:58 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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3/18/12
Warm-up
Half Mile Run
Stretching
Core - 4 Rounds
25 Sit-ups
10 Side Bends w/ 45#
10 Back Extensions w/ 25#
Back Squat - 5x135 5x135 5x155 5x155 5x155
Deadlift - 8x185 8x205 8x225
Step Ups - 10x60 10x70 10x80
Walking Lunges - 8xBW+50 8xBW+50 8xBW+70 8xBW+70
Swimming - 5x50m Freestyle
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Stephen37
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Post subject: Re: Stephen's Log Posted: Tue Mar 20, 2012 10:10 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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3/19/12
Rest
3/20/12
Warm-up
Half Mile Run
Stretching
Weighted Pull-ups +25# - 10, 10, 9, 8
T-bar Row - 10x55 10x70 8x80 6x90
Upright Row - 10x60 10x70 8x80
Alternating Compound Row - 10x90 10x115 10x135 8x160
BB Curl - 10x50 10x80 6x90 6x90 8x80 7x80
Reverse Grip BB Curl - 10x40 10x40 10x50 10x50
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Stephen37
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Post subject: Re: Stephen's Log Posted: Wed Mar 21, 2012 11:44 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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3/21/12
Warm-up
Stretching
Core - 5 Rounds
30 Crunches
30 Russian Twist
10 Kneeling Rollouts
1.5 Mile Run - 10:40, Outside
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Stephen37
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Post subject: Re: Stephen's Log Posted: Thu Mar 22, 2012 2:21 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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3/22/12
Warm-up
Half Mile Run
Stretching
Bench Press - 10x135 8x155 5x185 3x195 3x175 3x175 3x175 5x155
Incline DB Press - 6x55 6x55 6x60 6x60
Clean to Press - 10x85 9x95 6x105 6x115
Front Raise/Lat Raise - 10/10x12.5 10/10x15 10/10x17.5
Diamond PU/Close-Grip Bench - 10/10x65 for 3 sets
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Stephen37
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Post subject: Re: Stephen's Log Posted: Sun Mar 25, 2012 6:26 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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3/23/12
3/24/12
Rest
3/25/12
2 Mile Bike Ride
Pull-ups/Dips - A lot
2 Mile Bike Ride
No real count, just getting over being sick and wanted out of the house for a little while.
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Stephen37
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Post subject: Re: Stephen's Log Posted: Mon Mar 26, 2012 12:19 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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3/26/12
Warm-up
Stretching
Core - 4 Rounds
5 Windshield Wipers
40 TRX Bicycle Crunches
20 Russian Twist w/ 25#
Deadlift - 3x135 3x185 3x225 3x245 3x245 3x275 3x295 3x305
Back Squat - 8x135 for 3 sets
Assisted GHR - 6, 8, 8, 7
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Stephen37
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Post subject: Re: Stephen's Log Posted: Wed Mar 28, 2012 10:22 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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3/27/12
Rest
3/28/12
Warm-up
Half Mile Run
Stretching
Incline Bench Press - 10x135 10x135 6x155 6x155 8x135
Standing Bent Rows - 8x110 for 4 sets
Standing M Press - 8x85 6x100 4x105
DB Rows - 8x60 8x65 8x70
DB Bench Press - 8x60 8x60 8x65 7x65
One Arm Lat Pulldown - 10x90 8x115 8x125
DB Curl/Overhead Tricep Press - 8x35/10x55 for 3 sets
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Stephen37
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Post subject: Re: Stephen's Log Posted: Thu Mar 29, 2012 1:33 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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3/29/12
Warm-up
Stretching
50 Sit-ups
10 Burpees
40 Russian Twists
10 Burpees
30 V-ups
10 Burpees
20 Four Count Flutter Kicks
10 Burpees
10 Kneeling Rollouts
10 Burpees
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