November 20, 2009
Start: 7:04am
Finish: 8:24am
Warm Up: 5:00 min cycle
Squat: 85×2x12/85×20
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Rom. DL: 85×2x12/85×20
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Bulgarian Split Squats: BWx12/12/12
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SL RDL (2 KBs): 35×3x12 (each leg)
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Standing Calf Raises: 60×2x20/60×1x15
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Windmills: 35×5 each side
Thoughts: I started feeling nauseous so I stopped after the windmills. The feeling was lingering through the DLs. I think it was those 20 reps. Wow. Once I recovered I did 12:30 of stretching and foam roller.
t
Posted in Training
November 19, 2009
Start: 7:07am
Finish: 8:12am
Warm Up: KB 4:20
UH BO BB Row: 75×3x12
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Straight Arm Pulldown: 40×12/40×12/60×12
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BP: 95×1x12/105×2x12
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Incline DB Fly: 12×2x12/15×1x112
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BO Lat Raise: 3×12/5×2x12
Lat Raise: 10×3x12
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Dips: 89×2x12/99×1x12
Incline DB Curls: 10×3x12
Thoughts: I did 10:20 of stretching and roller.
I started the SA Pulldowns with a short cable… dumb… moved the high cable and that was mucho better.
Upped some weights… can up some more… overall, not too bad.
t
Posted in Training
November 17, 2009
Start: 7:10am
Finish: 8:23am
Warm Up: 5:00 min cycle
Squat: 115×3x6/125×2x6
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Romanian DL: 95×6/115×2x6/135×6
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BB Lunge: 45×2x12/55×1x12/side
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Seated Calf Raises: 45×3x20
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Hanging Knee Raises:15/10
Swiss Ball Crunches: 12/12
Bicycle Crunches: 15/15
Thoughts: I did about 13 minutes of stretching and foam roller. Good today. Upped some numbers and I think I can up more next time.
t
Posted in Training
November 17, 2009
Start: 7:10am
Finish: 8:23am
Warm Up: 5:00 min cycle
Squat: 115×3x6/125×2x6
–
Romanian DL: 95×6/115×2x6/135×6
–
BB Lunge: 45×2x12/55×1x12/side
–
Seated Calf Raises: 45×3x20
–
Hanging Knee Raises:15/10
Swiss Ball Crunches: 12/12
Bicycle Crunches: 15/15
Thoughts: I did about 13 minutes of stretching and foam roller. Good today. Upped some numbers and I think I can up more next time.
t
Posted in Training
November 17, 2009
Start: 7:10am
Finish: 8:23am
Warm Up: 5:00 min cycle
Squat: 115×3x6/125×2x6
–
Romanian DL: 95×6/115×2x6/135×6
–
BB Lunge: 45×2x12/55×1x12/side
–
Seated Calf Raises: 45×3x20
–
Hanging Knee Raises:15/10
Swiss Ball Crunches: 12/12
Bicycle Crunches: 15/15
Thoughts: I did about 13 minutes of stretching and foam roller. Good today. Upped some numbers and I think I can up more next time.
t
Posted in Training
November 16, 2009
Start: 7:12am
Finish: 8:12am
Warm Up: 4:20 KB
Bent Over Row (OH Grip): 85×3x6/95×2x6
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Chins (BW minus 100=99): 8/6/6
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Bench Press: 135×3x6/135×1x5/135×1x4
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Chest Dips (BW minus 110=89): 10/10/8
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Neutral Grip Shoulder Press: 15×2x10/20×1x10
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Tricep Pushdowns: 30×3x10
BB Curls: 35×3x10
Thoughts: I did 9:30 of stretching and roller afterward. Yup, last weeks BP WAS 135. A bit better with it today. Chins and dips have a ways to go.
t
Posted in Training
November 13, 2009
Start: 7:09am
Finish: 8:27am
Warm Up: 5:00 min cycle
Squat: 65×12/85×12/85×20
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Rom. DL: 85×2x12/85×20
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Bulgarian Split Squats: BWx8/12/12
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SL RDL (2 KBs): 35×3x8 (each leg)
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Standing Calf Raises: 45×20/60×2x20
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Russian Twist: 15×3x20
Planks: 3×60 seconds (okay, so I stopped a couple of times in each 60 second rep).
Thoughts: I did 15 minutes of stretching and roller afterward. I HATE Bulgarian Split Squats. Horrible. Overall, though, today was good.
t
Posted in Training
November 12, 2009
Start: 7:12am
Finish: 8:11am
Warm Up: KB 4:20
UH BO BB Row: 65×12/70×2x12
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Straight Arm Pulldown: 40×12/50×12/65×12
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BP: 95×3x12
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Incline DB Fly: 10×3x12 (up this) - I did the last set with a neutral grip. I think I prefer that.
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BO Lat Raise: 5×12/5×2x8 (these are awkward)
Lat Raise: 10×12/10×2x8
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Dips: 87×3x12
Incline DB Curls: 10×3x12
Thoughts: I did 10:30 of stretching and roller. The BO Lat Raise is challenging because it is very awkward and kind of uncomfortable. I’ll deal with it.
t
Posted in Training
November 10, 2009
Start: 7:05am
Finish: 8:15am
Warm Up: 5:00 min cycle
Squat: 95×3x6/115×2x6
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Romanian DL: 95×5x6
–
BB Lunge: 40×3x12/side
–
Seated Calf Raises: 45×3x20
–
Hanging Knee Raises:10/10
Swiss Ball Crunches: 12/12
Bicycle Crunches: 12/12
Thoughts: Whew.. finished with 14 minutes of stretching and roller.
So, I was thinking about yesterday… I think I actually did 135lbs on the Bench Press… thinking about it today I was pretty sure I moved 45s around… oh well, I’ll try 135 for sure next time!
t
Posted in Training
November 9, 2009
Start: 7:14am
Finish: 8:12am
Warm Up: 4:20 KB
Bent Over Row (OH Grip): 75×5x6
–
Chins (BW-197): 6/4/3
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Bench Press: 115×3x6/115×2x4
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Chest Dips: 127×7/107×7/97×7
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Neutral Grip Shoulder Press: 15×3x10
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Tricep Pushdowns: 25×10/30×2x10
BB Curls: 30×10/35×2x10
Thoughts: So, I’ve switched it up. A four day a week upper/lower split. I love Kettlebells, but it’s time for a change… I may do some KB work aside from this, but we’ll see.
I seem to have lost some chest strength. I could do 10-ish or more dips no problem, not today… I had to yank some weight off the bod to do what I did. Mind you, I had just finished bench pressing!
t
Posted in Training
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