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RAT
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Post subject: 5-11-06  Posted: Thu May 11, 2006 8:43 am |
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Joined: Sun May 07, 2006 8:28 am
Posts: 292
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5-11-06
AM Hand and Grip training
Fingertip PU 10 10 10
Reverse wrist curl 7 6 5
Knuckle PU 10 10 10
(thanks to Lineage for the suggestion)
80 lb Sandbag grip hold for time dunno how long
PM
Messed around with the sandbag
I did several clean and presses then I did a whole bunch of carries till failure. Whenever I dropped the bag I would do 3 clean and presses. It ripped on both ends so I stopped. Gotta love duct tape!
God Bless.....
_________________
"For Thine is the kingdom, and the power, and the glory, for ever. Amen." Matthew 6:13
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RAT
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Post subject: 5-12-06 Posted: Fri May 12, 2006 11:16 am |
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Joined: Sun May 07, 2006 8:28 am
Posts: 292
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5-12-06
AM
Tabata Sprints
Isos
OH press, Upright Row, Curl 3x3 sec of 3 angles each
_________________
"For Thine is the kingdom, and the power, and the glory, for ever. Amen." Matthew 6:13
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RAT
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Post subject: 5-14-06 Posted: Sun May 14, 2006 5:11 pm |
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Joined: Sun May 07, 2006 8:28 am
Posts: 292
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5-14-06
AM
4 mile run/jog dunno what to call it there was plenty of hills I swear man like at least 1 and 1/2 miles of that was on a slant.
Rest an hour or so then
6 rounds on the mitts and body vest dunno how long each round.
God Bless....
_________________
"For Thine is the kingdom, and the power, and the glory, for ever. Amen." Matthew 6:13
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RAT
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Post subject: 5-15-06 Posted: Mon May 15, 2006 6:47 pm |
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Joined: Sun May 07, 2006 8:28 am
Posts: 292
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5-15-06
Max Strength Day
3/4 standing wheel rollouts 7 7 8
Crunch + 10 sex squeeze n hold 8 8 8
Russian Twist 10 x 20 20 20
Superman only lower half 12 12 12
Max Strength Sample workout from ng
A1 30 lbs x 5 4 4 3
A2 x 10 12 12 10
B1 Assistedx 8 8 8 10
B2 semi assisted(?) 5 5 6 6(sore from yesterday!)
C1 x 7 7 8 6
C2 subbed for 5 sec ham curl iso hold 4x
D1 BW low as possible x 6 8 6
D2 none
Finished with about 4x20m Sandbag carries 80lbs
God Bless
_________________
"For Thine is the kingdom, and the power, and the glory, for ever. Amen." Matthew 6:13
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Lineage
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Post subject: Posted: Mon May 15, 2006 7:38 pm |
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Joined: Sat May 06, 2006 7:49 pm
Posts: 33
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Looking good, structured pretty well too. Keep it up i'm eager to see your next workout.
_________________
Get in and get out. -Lineage
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RAT
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Post subject: 5-16-06 Posted: Tue May 16, 2006 7:55 am |
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Joined: Sun May 07, 2006 8:28 am
Posts: 292
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5-16-06
AM
Reverse Wrist Curl 15lb x 8 6 5 with a hold at the end
Fingertip Push up 12 10 10
Wrist Curl 15lb x 15 15 15
Knuckle Push up x 12 15 15
done in a circuit
Isos
OH Press
Upright Row
Curl
3x3 sec each angle 3 angles each.
PM
3x3 Jump Rope
5x3 Heavy Bag
1-2-1-2-1-2 Speed drill x dunno how many x
1x 3 minute drill (will try to add one as I maximize work/time)
Usual Neck Work
God Bless....
_________________
"For Thine is the kingdom, and the power, and the glory, for ever. Amen." Matthew 6:13
Last edited by RAT on Tue May 16, 2006 5:59 pm, edited 1 time in total.
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Lineage
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Post subject: Posted: Tue May 16, 2006 5:55 pm |
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Joined: Sat May 06, 2006 7:49 pm
Posts: 33
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Keep it up, but try cutting back on a few reps, make the max aorund 10, the number of sets is good but you dont want to over work it. This comes from experiance of working out the same way in the past, you wont get much more gains and will be more tired for the next day. Try that for a while and tell me if you feel a difference.
_________________
Get in and get out. -Lineage
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RAT
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Post subject: 5-17-06 Posted: Wed May 17, 2006 6:09 pm |
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Joined: Sun May 07, 2006 8:28 am
Posts: 292
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Yeah I went from a max of 15 previously to now doing no more than 12 on fingertip Push ups. I can do more knuckle ones but ill stick to 15 for now as I do them on cinder blocks, no particular reason why, I just like it that way. Feels good at 12 though and I only do those every other day to strengthen my hands.
5-17-06
Explosive circuit 1 from NG only did 6 MU's on the first set but managed 8 on rest
also added 12 lateral jumps over a cinder block after the PO's
plank holds
back bridge holds
God Bless.....
_________________
"For Thine is the kingdom, and the power, and the glory, for ever. Amen." Matthew 6:13
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RAT
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Post subject: 5-18-06 Posted: Thu May 18, 2006 8:36 am |
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Joined: Sun May 07, 2006 8:28 am
Posts: 292
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5-18-06
AM
Usual Isos but only did 2 sets of some angles
Usual hand and wrist circuit. did between 8-15 reps of everything 3 sets.
PM
Ab wheel circuit x 3 moved up to 15lb russian twists and am no longer using the wall for support on the wheel rollouts
3x3 Skip rope sprints rarely doubles alternating messing around etc
5 x 3 heavy bag man did I lose stamina for this. could be cus its 93 out also but nah
2x 3 minute drills
Neck work
God Bless.....
_________________
"For Thine is the kingdom, and the power, and the glory, for ever. Amen." Matthew 6:13
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RAT
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Post subject: 5-19-06 Posted: Fri May 19, 2006 6:43 pm |
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Joined: Sun May 07, 2006 8:28 am
Posts: 292
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5-19-06
Strength w/o from ng advanced
a1 weighted no idea how much 6 5 4 4.5 all + hold for as long as possible on last rep
a2 10 10 10 10
b1 subbed weighted pu's no idea how much 20 20 20 20
b2 10 8 8 10
c1 8 8 9 8
c2 ham iso curl 4x3 sec
d1 10 10 10 10(improved)
d2 weighted 10 each leg + 2 sec hold on top
Planks and bridges no idea how long
God Bless....
_________________
"For Thine is the kingdom, and the power, and the glory, for ever. Amen." Matthew 6:13
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