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 Post subject: Re: Getting my exercise fix
 Post Posted: Mon Apr 23, 2012 6:07 am 

Joined: Mon Jun 27, 2011 12:40 am
Posts: 94
Location: Vermont
Yesterday 4/22/2012:

Superset:
Split squat jumps: 5*1
Plyo pushups: 5*2

Superset:
Squat jump: 5*1/20
Plyo pushups: 5*2

Deep leg press from dead stop at bottom: 3*1/347

Chin ups: 5, 5/25, 5/45, 4/55

Superset:
HSPU: 10, 7, 5, 3
Sprinter crunch: 15, 10, 10, 8

1 arm cable row: 10/100 10/110

Superset:
Face pull: 20/100 20/100
Back extension: 20, 20/80

Triset:
DB upright row: 25/15 20/20
DB Standing tricep extension: 20/15 20/20
DB Hammer curl: 20/15 10/20

Today 4/23/2012:
During lunch: 40 minutes on elliptical HR program at 75%


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 Post subject: Re: Getting my exercise fix
 Post Posted: Wed Apr 25, 2012 12:00 am 

Joined: Mon Jun 27, 2011 12:40 am
Posts: 94
Location: Vermont
Yesterday 4/24/2012:

During lunch:

Paired set:
Plyo pushups: 5*2
Chest supported incline db rows: 5*20/30
1 arm pushup: 5/high incline 2/lower incline 20, 12, 10

Superset:
Dips: 10, 12/55
1 arm machine row: 12/100, 12/100

Superset:
Bent over lat raise: 20/10 20/10
Lat raise: 10/20 10/15

After work:

1.5 mile warm up
4*.25 miles @10mph with .25 mile recoveries @6mph

Some core and wrist work.


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 Post subject: Re: Getting my exercise fix
 Post Posted: Wed Apr 25, 2012 10:37 am 

Joined: Mon Jun 27, 2011 12:40 am
Posts: 94
Location: Vermont
Commuted on my bike to work today.

After work: Changed things up a little because the gym was busy and I'm going to be runningin a 20 mile hilly race on Saturday so i don't want to stress my legs as much on Friday. I'm not planning on running hard like i normally would a race but who knows and it will be hard anyway.

Deep leg press: 10/257 10/347 10/437 10/527 10/577 after each set 1 vertical jump
Stiff legged deadlift with dbs: 20/50 (25lb dbs) 20/80 20/110 20/140
Barbell glute bridge: 10/135 10/225 10/315
Lateral jumps over a bench: 4 4 4
Plank: 2*1min
Standing cable 1 leg curl: 10/140 10/140
Reverse hyperextension on swiss ball: 50 50
Incline situp:40
Russian Twist: 30/35 25/35

bike home 3.1 miles


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 Post subject: Re: Getting my exercise fix
 Post Posted: Wed Apr 25, 2012 3:27 pm 

Joined: Tue Apr 24, 2012 6:04 pm
Posts: 5
In my point of view, morning walk is best exercise and also best way to lose weight and fat,
I also do morning walk daily and my all the day stay healthy and fit ...
I feel whole day active, fresh and healthy, this is my exercise routine ...

_________________
Sandyford Fitness Center


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 Post subject: Re: Getting my exercise fix
 Post Posted: Thu Apr 26, 2012 6:00 am 

Joined: Mon Jun 27, 2011 12:40 am
Posts: 94
Location: Vermont
During lunch:

Superset:
HSPU:10, 8, 6, 5
WG Pullup: 11, mixed grip 10, mixed grip 10, neutral grip 13

Superset:
Standing Arnold: 12/35(ea db) 12/35 10/35
Chest supported incline row: 15/40(ea db) 12/40 15/35

Incline chest press machine neutral grip: 12/230

Superset
Face pull: 20/100 17/100
Band bicep curl: 40, 30

Tricep band extension: 35, 25


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 Post subject: Re: Getting my exercise fix
 Post Posted: Sat Apr 28, 2012 10:27 am 

Joined: Mon Jun 27, 2011 12:40 am
Posts: 94
Location: Vermont
Yesterday 4/27:

Superset:
Box broad jump: 1/35h 42l, 1/37h 44l, 1/39h 46l, 7*1/41h 46l (still not landing cleanly. Giving it another week than shuffling things up a little.
Split squat: 5/- 9*3/120 (2 60lb dbs)

Stretching and a little core work.

Today 4/28

20 mile race over very hilly terrain. Haven't gotten official time yet but it was 3:01 and change. Didn't really race all that hard, stopped at the water stations and briefly shot the shit. Really nasty hill at the end of the race about 400 ft gain between mile 17 and 19 with some very steep grades.


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 Post subject: Re: Getting my exercise fix
 Post Posted: Mon Apr 30, 2012 10:23 am 

Joined: Mon Jun 27, 2011 12:40 am
Posts: 94
Location: Vermont
Yesterday 4/29:

Did a workout, pretty drained from the day before. Gonna have to shuffle some things up soon.

Tri set:
Hip belt squat: 5/45 5/90
Vertical jump: 1 1
Plyo pu: 2 2

Pull ups: 5, 5/25 5/45, 4/55

Superset:
HSPU: 10
Sprinter crunch: 15

Today 4/30:

Commuted to and from work on bike 3.1 each way.

Home core workout:
Band assisted standing rollout: 6, 6, 5, 5

Reverse hyper on swiss ball: 75, 75, 75

Band trunk rotation: 30, 30


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 Post subject: Re: Getting my exercise fix
 Post Posted: Wed May 02, 2012 2:31 am 

Joined: Mon Jun 27, 2011 12:40 am
Posts: 94
Location: Vermont
Yesterday 5/1:
Went to the gym during lunch started my warmup and my shoulder wasn't feeling good at all. Not sure why, maybe I slept on it wrong or something but some pain that I had months ago around my ac joint crept up on me in the past couple days. I think I'm going to take my easy week this week as my lower body is feeling a little beat up too and I'm getting to the point where I need to shuffle up my workout anyway.
So instead of working my upper body as planned i did the elliptical for 25 minutes.

After work: 3 mile run


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 Post subject: Re: Getting my exercise fix
 Post Posted: Mon May 07, 2012 12:03 pm 

Joined: Mon Jun 27, 2011 12:40 am
Posts: 94
Location: Vermont
Last week worked out every day except Sunday but took it easy.

Today:

Side Squats: 50, 50
1 Leg DB deadlift: 20/40 (20lb dbs) 20/40 20/40 20/40 20/40
Swiss ball 1 leg curl: 30, 30, 40

Superset:
45' Back extension: 20, 15/75
Pushups: 60, 40

1 leg calf raise: 30, 30, 30, 10
Body row legs elevated: 35, 25, 20, 20

After work:
3 mile run
2 sets of 6 assisted roll outs.


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 Post subject: Re: Getting my exercise fix
 Post Posted: Tue May 08, 2012 6:44 am 

Joined: Mon Jun 27, 2011 12:40 am
Posts: 94
Location: Vermont
Warm up: Javorek Complexes, band work, and rolling.

Superset:
Trying to do some 1 arm body rows had to do some adjusting to find right height and body position for me so the numbers are a little flakey.
Body row: 10 feet elevated, 3/ 1 arm high incline, 3/ 1 arm lower incline, 3/ 1 arm higher incline, 10 both arms feet elevated than one 1arm, 2/surpinated grip feet elevated (I think this is the best).
1 arm pushup: 5/high incline, 2/lower incline, 2/ ground, 6/feet elevated, 6/feet elevated, 6/feet elevated.

Weighted chin: 5, 5/45, 3/55
1 arm "Kroc" rows: 40/55
Rope face pulls: 31/70, 25/70, 25/70

Superset:
Over head rope tricep extension: 15/70, 10/90
Band pull aparts: 20, 20


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