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 Post subject: namboiv log
 Post Posted: Tue Jun 19, 2012 10:05 am 
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Joined: Mon Apr 23, 2012 4:14 am
Posts: 19
Can't seem to record workout on binder due to not having a set time of the day I work out. Sometimes I can squeeze a short one at work, sometimes right before bed and so on. Whether at home or at work, I can get to this website (which is great). Let's hope I can keep this one going. Please feel free to comment.

Tue 6/19 Strength
A1: Deadlift 4 x 5 x 205lbs
A2: Pullups 4 x 9
B1: Goblet Squat 1 x 5 x 106lbs, 1 x 5 x 106lbs (partials), 2 x 10 x 70lbs
B2: Dips 4 x 9
Back extensions: 3 x 10
Planks: 1min, 45sec, 30sec


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 Post subject: Re: namboiv log
 Post Posted: Wed Jun 20, 2012 4:14 pm 
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Joined: Mon Apr 23, 2012 4:14 am
Posts: 19
Didn't have a lot of time again today. Had to squeeze in two mini workouts. Having lunch with Joe Duarte, Dan Paulson and a few other fighters was inspiring.

6/20
4:20 AM
1.55 mile run. Jogged to half way point then did Tabata intervals on the way back.

9:00 PM
A1: Pull up pyramids (5,4,3,2,1,2,3,4,5)
A2: 5 Burpees and 5 jumping squat thrust in between sets of pullups
B1: Knee ab slider roll out 3 x 10
B2: Hanging side and front leg raises 3 x 15

PM workout wasn't all at once. Had to entertain the 5 year old every now and again. Gotta love kids. Wouldn't have it any other way.


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 Post subject: Re: namboiv log
 Post Posted: Thu Jun 21, 2012 7:40 am 
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Joined: Mon Apr 23, 2012 4:14 am
Posts: 19
Good workout today. Plenty of time during lunch break.

6/21 Explosive

A1: Switch grip Pull ups 4 x 5
A2: Box jumps 4 x 12
B1: Plyo push up 4 x 8
B2: Double KB clean 1 x 10 x 2(35lbs), 1 x 10 x 2(53lbs), Double swing 2 x 10 x 2(53lbs)
KB Snatch: 4 x 10 x 35lbs
Leg raises: 3 x 10
Russian twist: 3 x 10 x 10lbs


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 Post subject: Re: namboiv log
 Post Posted: Sat Jun 23, 2012 1:13 pm 
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Joined: Mon Apr 23, 2012 4:14 am
Posts: 19
6/22 Friday conditioning

KB swings 10x45lbs
Med ball slam x 10
Burpees x 10
Repeat circuit 8 times


6/23 Str

A1: KB press 4 x 10 x 45lbs
A2: Hamstring slider 4 x 10
B1: bent over row 4 x 6 x 70lbs
B2: partial pistols 4 x 5
Leg raises: 4 x 10
chinnies: 4 x 30


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 Post subject: Re: namboiv log
 Post Posted: Mon Jun 25, 2012 7:51 am 
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Joined: Mon Apr 23, 2012 4:14 am
Posts: 19
6/24 OFF


6/25 bag work (tournament on Sat)

4 x 2min skill training (1min off)
4 x 1min power punches and kicks (1min off)

1min jump rope + 1min Burpees
1min off
1min jump rope + 1min one hand KB swing w/ 35lbs
1min off
Repeat 3 times

Decline situp 2 x 15
planks 2 x 30sec


Last edited by namboiv on Tue Jun 26, 2012 10:31 am, edited 1 time in total.

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 Post subject: Re: namboiv log
 Post Posted: Tue Jun 26, 2012 10:29 am 
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Joined: Mon Apr 23, 2012 4:14 am
Posts: 19
6/26

4 x 2min shadow boxing (1min rest)
Tabata intervals on bag: 4min
6 x 50yd sprint
KB windmill 2 x 5 x 35lbs
Ab rollout 2 x 10


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 Post subject: Re: namboiv log
 Post Posted: Thu Jun 28, 2012 1:24 am 
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Joined: Mon Apr 23, 2012 4:14 am
Posts: 19
6/27

4 x 2min shadowboxing
4 x 1min jump rope

Just tryin go stay warm and work on technique.


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 Post subject: Re: namboiv log
 Post Posted: Mon Jul 02, 2012 7:34 am 
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Joined: Mon Apr 23, 2012 4:14 am
Posts: 19
7/2

10 Burpees
20 Pushups
30 Squats
400 meter run

4 circuits
total time: 23min 51 sec


Last edited by namboiv on Tue Jul 03, 2012 5:02 pm, edited 1 time in total.

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 Post subject: Re: namboiv log
 Post Posted: Tue Jul 03, 2012 5:01 pm 
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Joined: Mon Apr 23, 2012 4:14 am
Posts: 19
Late one today boys. Finished workout at 10:20 pm.

7/3 Tue

KB Press: 1,2,3,4,5 x 5 sets x 45lbs
KB Swings: 100 x 45 in 2min 47 sec


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 Post subject: Re: namboiv log
 Post Posted: Mon Jul 09, 2012 12:21 am 
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Joined: Mon Apr 23, 2012 4:14 am
Posts: 19
7/6

1min burpees
1min chinnies
1min divebomber pushup
1min lunges
1min swings

3 circuits


7/7

assisted OAPushup 4 x 7
hamstring sliders 4 x 12
pull ups 4 x 10
partial pistols 4 x 5


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