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Stephen37
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Post subject: Re: Stephen's Log  Posted: Sun Jul 15, 2012 2:45 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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7/15/12
Core - 3 Rounds
20 Reverse Crunches
20 Four Count Scissor Kicks
20 Leg Lifts
20 Four Count Flutter Kicks
Pyramid Day
HSPU - 1>4>1
Chin-ups - 1>5>1
Push-ups - 1>8>1
HSPU - 1>5>1
Chin-ups - 1>7>1
Push-ups - 1>13>1
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Stephen37
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Post subject: Re: Stephen's Log Posted: Sun Jul 15, 2012 11:47 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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7/15/12
1 Mile Run - 7:25, Outside
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Stephen37
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Post subject: Re: Stephen's Log Posted: Mon Jul 16, 2012 9:10 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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7/16/12
3.1 Mile Run - 29:20, Outside
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Stephen37
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Post subject: Re: Stephen's Log Posted: Tue Jul 17, 2012 11:49 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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7/17/12
5 Rounds - Soccer field workout
Sprint full length of the field
Lunge the first half of the field
Broad Jump second half
Core - 3 Rounds
25 Four Count Flutter Kicks
25 Sit-ups
1 Minute Plank
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Stephen37
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Post subject: Re: Stephen's Log Posted: Wed Jul 18, 2012 12:00 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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7/18/12
1.25 Mile Run - 9:23, Outside
Ladder Day
Wide Grip Pull-ups - 1>9
Depth Push-ups - 1>13
Close Grip Pull-ups - 1>10
Military Push-ups - 1>20
Pause Chin-ups - 1>6
1.25 Mile Run - 10:08, Outside
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Stephen37
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Post subject: Re: Stephen's Log Posted: Thu Jul 19, 2012 11:25 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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7/19/12
1.5 Mile Run - 10:56, Outside
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Stephen37
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Post subject: Re: Stephen's Log Posted: Fri Jul 20, 2012 9:57 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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7/20/12
Stretching
Core - 3 Rounds
12 Kneeling Rollouts
20 Russian Twists
20 Decline Sit-ups
Bench Press - 10x135 8x155 3x185 3x185 5x155
Incline Bench Press - 10x115 8x135 5x155
Clapping Push-ups - 4 sets of 10
DB Flys - 8x40 for 3 sets
Incline DB Press - 18x40 16x40
1.25 Mile Run - 9:01, Outside
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Stephen37
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Post subject: Re: Stephen's Log Posted: Sat Jul 21, 2012 1:29 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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7/21/12
1.25 Mile Run - 9:36
Bent Over Rows - 10x95 8x115 8x115 6x135
Rack Pulls - 10x225 8x255 6x285
BTN Pull-ups - 10, 13, 11
DB Row - 8x55 8x55 8x65 8x65
DB Curl - 10x35 8x40 6x45
21 BB Curl - 65, 55, 45
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Stephen37
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Post subject: Re: Stephen's Log Posted: Mon Jul 23, 2012 12:57 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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7/22/12
Rest
7/23/12
Stretching
Core - 3 Rounds
12 Side Bends per side w/ 45#
12 Hanging Leg Raises
90 Sec. Plank
Squat - 5x135 5x155 5x155 5x185 5x205
Deadlift - 3x135 3x185 3x225 3x275 3x275 3x295 3x315
Weighted Lunges - 10x50 10x50 10x70 10x70
BW Squats - 2 sets of 50
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Stephen37
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Post subject: Re: Stephen's Log Posted: Tue Jul 24, 2012 9:34 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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7/24/12
1.25 Mile Run - 9:24
Military Press - 10x85 8x95 5x105 5x105 6x95
Front Plate Raises - 8x35 for 4 sets
Shrugs - 15x135 for 3 sets
One Arm DB Shoulde, r Press - 8x35 for 3 sets
Rear Delt Push-up - 8, 10, 10, 9
1.25 Mile Run - 9:29
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