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 Post subject: Re: Nonstop 2k12
 Post Posted: Tue Jan 31, 2012 2:02 pm 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Tuesday
Sequence 1
Rollouts x 5 partials
V-ups x 8
High rep Chinnies

Sequence 2
The Flag x 5 partials
V-ups x 8
High rep Chinnies

Each sequence performed twice
Exercise Rest: 30 sec
Sequence Rest: 60 sec

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


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 Post subject: Re: Nonstop 2k12
 Post Posted: Thu Feb 02, 2012 2:19 pm 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Thursday
3 Neutral-grip Pull-ups @ band assisted
10 DB Swings per arm @ 20lb
10 Knuckle Pushups
10 Knee Tucks

Nonstop for 10 minutes

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


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 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Sun Feb 05, 2012 7:47 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Friday-Saturday
Off

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


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 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Sun Feb 05, 2012 7:50 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Sunday
Partial Rollouts x 5
V-ups x 8
Supermans x 15
Side Crunch x 15 per side
Chinnies till burn

x3
Exercise Rest: 30 sec
Circuit Rest: 60 sec

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


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 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Wed Feb 08, 2012 4:18 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Monday
Knuckle Pike Presses: 7 / 10 / 8 / 6
Neutral Pull-ups: 4 / Chin-ups: 9 / Pull-ups: 6 / Neutral Pull-ups: 7
Wall-assisted OL Squats: 4 / 4 / 4 / 4
Bench Dips: 12 / 14 / 15 / 12

Exercise Rest: 30 sec
Circuit Rest: 60 sec

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Last edited by l3lind Dog on Thu Feb 09, 2012 12:54 am, edited 1 time in total.

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 Post subject: Re: Nonstop 2k12
 Post Posted: Wed Feb 08, 2012 11:54 pm 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Tuesday-Wednesday
Off

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Thu Feb 09, 2012 1:03 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Thursday
The Flag x 5 @ Negatives
Knee Hugs x 12
Supermans x 15
Side Crunch x 15 per side
Chinnies till burn

x3
Exercise Rest: 30 sec
Circuit Rest: 60 sec

Finisher: Plank hold for 45 sec

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Fri Feb 10, 2012 4:22 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Friday
Fingertip Pushups: 10 @ Knees
Knuckle Pushups: 15 @ Knees
Uneven DB Rotation x 5 reps per arm @ 2.5lb

x2
Exercise Rest: 30 sec
Circuit Rest: 60 sec

Finisher: Wrist Curls x 30 @ 15lb

Note: Shoot for 3 circuits next time. Try to max out Fingertip Pushups at 15 reps; increase intensity thereafter. Shoot for 50 reps with the wrist curls, then add 5lb.

Also, today completes Day 25 with II...took me 38 days. For the second half, gonna try and fill that gap!

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Sat Feb 11, 2012 7:11 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Saturday
5 Snatches per arm (15lb)
5 Swings per arm (15lb)
10 Burpees (minus pushup)
60 sec rest

5 times in 15 min

Note: 2->5 rep increase. 3 Burpees->10 Burpees (minus pushup) increase. Less circuits, same time.

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Sun Feb 12, 2012 6:32 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Sunday
The Flag x 5 @ Negatives
Side Bends x 6 per side @ 25 lb
Supermans x 15

x3
Exercise Rest: 30 sec
Circuit Rest: 60 sec

Finisher: Plank hold for 60 sec

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
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