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 Post subject: Re: Stephen's Log
 Post Posted: Tue Nov 08, 2011 12:48 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
11/8/11

Yet again not what I was expecting to do but I rode my bike to and from work. It was 3 miles each way so nothing extreme but was more than driving is....


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 Post subject: Re: Stephen's Log
 Post Posted: Wed Nov 09, 2011 11:34 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
11/9/11

Started with riding bike to work again...

Warm-up
Stretching

Incline Bench Press - 10x115 10x115 8x135 7x145 4x155
Dips - 18, 18, 15
DB Press - 8x55 for 3 sets
DB Shoulder Press - 8x35 6x45 5x45 8x35
Lat Raise/Front Raise - 10/10x10 10/10x12.5 10/10x15
Shrugs - 15x135 15x155 12x185 10x205 10x225
Close Grip Bench - 10x85 7x105 5x125
Tricep Push-downs - 15x35 10x45 8x55

Finisher: Push-ups - only 20.....

3 Mile bike ride home.


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 Post subject: Re: Stephen's Log
 Post Posted: Thu Nov 10, 2011 11:03 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
11/10/11

Warm-up
Stretching

Core - 4 Rounds
Weighted Decline Sit-ups with 25# on chest x20
TRX Reverse Crunches x15
Knees to Elbows x8

2.5 Mile Run


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 Post subject: Re: Stephen's Log
 Post Posted: Sat Nov 12, 2011 12:28 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
11/11/11

Warm-up
Stretching

Leg Press - 10x275 10x315 8x405 5x495
Goblet Squat - 10x60 10x70 10x80
Walking Lunges - 8xBW+50 8xBW+50 8xBW+70 8xBW+70
Single Leg Leg Curl - 10x60 10x80 8x90 5x100
Seated Calf Raises - 20x90 for 4 sets


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 Post subject: Re: Stephen's Log
 Post Posted: Sun Nov 13, 2011 12:50 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
11/12/11

Rest

11/13/11

Warm-up
Half Mile Run
Stretching

Bench Press - 3x135 3x155 3x170 for 6 sets
Wide Grip Pull-ups - 4 sets of 10
One Arm Lat Pulldowns - 10x80 8x90 8x100 8x115
Standing Bent Rows - 10x85 8x105 6x125 10x95 10x95
DB Row - 10x45 10x50 10x55
Hammer Curl - 8x30 8x30 8x35 6x40
Farmer Walks - 50 yards with 50# DB in each hand for 4 sets


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 Post subject: Re: Stephen's Log
 Post Posted: Mon Nov 14, 2011 3:01 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
11/14/11

Fire fighter agility course. Just a walk through/practice but it was something. Can't wait to do the real thing in 2 weeks


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 Post subject: Re: Stephen's Log
 Post Posted: Tue Nov 15, 2011 10:48 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
11/15/11

Warm-up
Stretching

Core - 3 Rounds
30 Sit-ups
10 Side Bends per side with 40#
10 Weighted Back Extensions with 25#

Deficit Deadlift - 5x135 5x185 5x205 5x225
Romanian Deadlift - 5x155 5x185 5x205
Leg Curl - 10x100 with eccentric down phase
Assisted GHR/Standing Calf Raises - 8/10x100 for 3 sets

3 Mile Bike Ride home


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 Post subject: Re: Stephen's Log
 Post Posted: Wed Nov 16, 2011 1:05 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
11/16/11

Warm-up
Stretching

Bench Press - 5x115 5x145 3x170 3x170 3x170 10x145 8x145
Incline DB Flys - 10x30 10x35 10x40
Push-ups - 30, 25, 25
DB Snatch - 6x50 5x55 5x55 3x65
Front Raises - 10x12.5 10x17.5 10x20
DB Shoulder Press - 10x35 for 4 sets


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 Post subject: Re: Stephen's Log
 Post Posted: Fri Nov 18, 2011 2:45 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
11/17/11

Birthday - Rest

11/18/11

Warm-up
500m Row
Stretching

Close Grip Bench - 10x95 10x115 6x135 5x135
Seated Dip(per arm) - 10x90 15x90 14x90 12x90
Overhead Tricep Extension - 15x35 15x45 15x55 9x65 30x35
Standing BB Curl - 10x50 10x70 8x80
DB Curl - 10x35 8x40 15x30 15x30

Core - 4 Rounds
25 Decline Sit-ups
1 Minute Plank
No Rest


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 Post subject: Re: Stephen's Log
 Post Posted: Sat Nov 19, 2011 5:47 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
11/19/11

2.5 Mile Run - 20:36


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