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 Post subject: Re: Nonstop 2k12
 Post Posted: Sat Jun 02, 2012 11:42 pm 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Saturday
Pushups: 3x25 @ knees
Set rest: 60 sec

Note: Had to take three 3 second breaks on the last set to complete 25. Shoot for 25 reps again next time.

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


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 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Sun Jun 03, 2012 1:13 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Sunday
OL Squats: 8x4 assisted
Set rest: 60 sec

Note: Up three sets; down one rep.

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


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 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Wed Jun 06, 2012 12:37 pm 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Wednesday
Pull-ups: 3x2
Set rest: 60 sec

5 min rest

Chin-ups: 5x3
Set rest: 60 sec

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Thu Jun 07, 2012 12:32 pm 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Thursday
Pushups: 3x25 @ knees
Set rest: 60 sec

Note: Had to take breaks on the last two sets to complete 25. Back down to 15 and work back up?

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Fri Jun 08, 2012 3:19 pm 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Friday
OL Squats: 3x4 assisted ATG
Set rest: 60 sec

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Sat Jun 09, 2012 6:42 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Saturday
Rollouts: 3x5
Set rest: 60 sec

Rest 60 sec

Calf raises: 3x18
Set rest: 60 sec

Rest 120 sec

Pike Press: 3x10
Set rest: 60 sec

Rest 120 sec

Hanging Leg Raises: 3x8
Set rest: 60 sec

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Mon Jun 11, 2012 12:31 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Monday
Pull-ups: 3x3
Set rest: 60 sec

5 min rest

Chin-ups: 3x4
Set rest: 60 sec

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Mon Jun 11, 2012 11:57 pm 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Tuesday
Pushups: 4x9
Set rest: 60 sec

Note: Increase reps slowly. Consider doing pyramids, linear ladders, and/or tabata intervals in the future.

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Wed Jun 13, 2012 12:45 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Wednesday
OL Squats: 2x5 assisted ATG
Set rest: 60 sec

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
 Post subject: Re: Nonstop 2k12
 Post Posted: Sun Jun 17, 2012 6:20 am 

Joined: Tue Jan 03, 2012 7:40 am
Posts: 244
Location: Jax, FL
Saturday
Rollouts: 2x6
Set rest: 60 sec

Rest 60 sec

Calf raises: 3x19
Set rest: 60 sec

Rest 60 sec

Pike Press: 3x12
Set rest: 60 sec

Rest 120 sec

Hanging Leg Raises: 3x9
Set rest: 60 sec

_________________
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


Top 
 Profile  
 
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