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l3lind Dog
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Post subject: Re: Nonstop 2k12  Posted: Wed May 16, 2012 1:53 pm |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Wednesday
Pull-ups 4x2sec static drop
OLS 4x5
Ab Wheel 4x4
Pushups 4x8
Pike press 4x9
Set rest: 60 sec
Note: Feel stronger on 2 sec Pull-up static drops. Ab Wheel was full ROM on knees. Went down on pushups (Right shoulder was giving me trouble). Did a lot of upper body stretching PWO.
_________________
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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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Fri May 18, 2012 1:59 pm |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Friday
Neutral Pull-ups 4x5 (band assisted)
OLS 4x5 (partials)
Ab Wheel 4x3 (knees)
Pushups 4x10
Pike press 4x5
Set rest: 60 sec
Weigh-in: 148 lb
_________________
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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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Mon May 21, 2012 3:52 pm |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Monday
Chin-ups: 4x2
Set 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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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Wed May 23, 2012 1:00 am |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Wednesday
Pushups: 4x7
Set 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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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Fri May 25, 2012 4:09 pm |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Thursday
OL Squats: 3x15 partials
Set 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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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Mon May 28, 2012 12:30 am |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Sunday
Pull-ups: 4x2 sec static drop
Set rest: 60 sec
3 min rest
Chin-ups: 4x3
Set 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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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Mon May 28, 2012 2:52 pm |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Monday
Pushups: 3x18 @ knees
Set 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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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Tue May 29, 2012 10:15 am |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Tuesday
OL Squats: 4x5 assisted
Set 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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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Wed May 30, 2012 1:53 pm |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Wednesday
Rollouts: 4x5
Set rest: 60 sec
Rest 120 sec
Calf raises: 3x18
Set rest: 60 sec
Rest 60 sec
Pike Press: 3x16
Set rest: 60 sec
Rest 120 sec
Crunches: 3x15
Set 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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l3lind Dog
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Post subject: Re: Nonstop 2k12 Posted: Fri Jun 01, 2012 4:59 am |
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Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
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Friday
Pull-ups: 4x3 sec static drop
Set rest: 60 sec
5 min rest
Chin-ups: 3x4
Set rest: 60 sec
Note: Up 1 sec on static drop. Up one rep on Chin-ups, down one set.
_________________
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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