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 Post subject: Re: Stephen's Log
 Post Posted: Thu Feb 16, 2012 11:46 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
2/16/12

Warm-up
Half Mile Run
Stretching

Standing Bent Rows - 10x95 10x95 10x105 10x115
Alternating Compound Row - 10x90 10x115 8x140 6x165
Lat Pulldown - 10x90 for 3 sets
Neutral Grip Chin-ups - 5xBW+45 5xBW+35 5xBW+25 8xBW
Standing BB Curl - 10x70 8x80 10x60 10x60
Wrist Curls - alotx45 for 3 sets


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 Post subject: Re: Stephen's Log
 Post Posted: Sat Feb 18, 2012 3:15 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
2/17/12

Active Rest

Dips/Pull-ups

2/18/12

Warm-up

Half Mile Run
Stretching

Back Squat - 5x135 5x135 5x135 5x155 5x155
Good Mornings - 20x60 for 2 sets
Assisted GHR - 8, 8, 6, 6
Standing Calf Raises - 20x155 for 4 sets

Core - 4 Rounds
10 Kneeling Rollouts
20 Seated Russian Twists w/ 25#


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 Post subject: Re: Stephen's Log
 Post Posted: Sun Feb 19, 2012 1:45 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
2/19/12

Warm-up
Stretching

Bench Press - 8x135 8x135 8x155 3x185 3x185 7x155 10x135
Incline DB Press - 10x50 10x55 9x60
Shrugs - 12x155 10x175 8x205 10x205
Lat Raise/Front Raise - 10/10x12.5 10/10x15 10/10x17.5
Shoulder Press - 6x85 8x85 6x95 3x105
Skullcrusher/Close Grip Bench - 8x50/15x50 8x50/15x50 5x60/10x60


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 Post subject: Re: Stephen's Log
 Post Posted: Tue Feb 21, 2012 11:12 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
2/20/12

Rest

2/21/12

Warm-up
Stretching

Deck Of Cards

Spades - Push-ups x2
Hearts - Pull-ups +3
Clubs - Kneeling Rollouts
Diamonds - Dips


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 Post subject: Re: Stephen's Log
 Post Posted: Wed Feb 22, 2012 2:10 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
2/22/12

Warm-up
Half Mile Run
Stretching

Deadlift - 5x225 5x275 5x275 3x295 3x295
Weighted Lunges - 10xBW+50 10xBW+60 10xBW+70
22" Box Jumps - 4 sets of 12
Leg Press - 20x225 for 3 sets

Jump Rope
1 min. jumping/30 sec. rest x3
2 min. jumping/30 sec. rest x3
1 min. jumping/30 sec. rest x1


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 Post subject: Re: Stephen's Log
 Post Posted: Fri Feb 24, 2012 12:34 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
2/23/12

1.25 Mile Run - 8:55 Outside

A shit ton of axe swings. Shoulders and lower back are wrecked from it.


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 Post subject: Re: Stephen's Log
 Post Posted: Sat Feb 25, 2012 3:42 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
2/24/12

Rest

2/25/12

Warm-up
Half Mile Run
Stretching

Standing Bent Rows - 10x95 8x115 8x115 8x125 6x135
Wide Grip Pull-ups - 17, 13, 11, 9
Reverse Flys - 10x15 10x20 8x25 6x30
Low Cable Row - 12x75 for 4 sets
DB Curl - 10x35 for 3 sets
BB Reverse Curls - 10x50 8x60 10x50 12x40

KB Swings Tabata - 20 seconds work, 10 seconds rest for 4 minutes w/ 40# KB


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 Post subject: Re: Stephen's Log
 Post Posted: Mon Feb 27, 2012 2:03 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
2/26/12

Rest

2/27/12

Warm-up
Half Mile Run
Stretching

Bench Press - 10x135 8x155 5x185 3x185 12x135
Push-ups - 4 sets of 25
Decline Bench Press - 8x135 7x145 4x155
Shoulder Raise - 8x20 for 3 sets
Clean to Press - 6x75 6x85 6x95
Weighted Bench Dips - 15xBW+25 15xBW+35 14xBW+35 12xBW+45
Seated Dips - 12x140 10x180 8x230


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 Post subject: Re: Stephen's Log
 Post Posted: Tue Feb 28, 2012 2:41 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
2/28/12

Core - 4 Rounds
2 Five second L-Sit holds
20 Russian Twists w/ 25#
75 second Plank


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 Post subject: Re: Stephen's Log
 Post Posted: Wed Feb 29, 2012 11:31 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
2/29/12

Warm-up
Half Mile Run
Stretching

Deadlift - 5x225 5x275 3x295 3x295 2x315 2x315
Assisted GHR - 3 sets of 8
One Leg Leg Curl - 10x70 for 4 sets
Seated Calf Raises - 20x70 20x90 20x110 20x130

Foam Rolling and Stretching


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