11.29.07
5K Row
Time: 20:23 (PR)
Followed By:
3 rounds of the following:
8 shoulder presses: 85 lbs (barbell)
15 reverse flys: 20 lb dumbbells
10 Tony's Lateral Raises: 10 lb dumbbells
Friday, November 30, 2007
Thursday, November 29, 2007
Deadlifts Lots
11.28.07
Deadlifts 15 sets
5-4-4-3-3-3-2-2-2-2-1-1-1-1-1
5- 195 lb
4- 205 lb
4- 215 lb
3- 225 lb
3- 235 lb
3- 245 lb
2- 255 lb (PR)
2- 265 lb (PR)
2- 275 lb (PR)
2- 275 lb
1- 285 lb (PR)
1- 295 lb (PR)
1- 305 lb (PR)
1- 315 lb (PR)
1- 325 lb (Missed)
After work out 3 sets of DB Bench and 21's
Deadlifts 15 sets
5-4-4-3-3-3-2-2-2-2-1-1-1-1-1
5- 195 lb
4- 205 lb
4- 215 lb
3- 225 lb
3- 235 lb
3- 245 lb
2- 255 lb (PR)
2- 265 lb (PR)
2- 275 lb (PR)
2- 275 lb
1- 285 lb (PR)
1- 295 lb (PR)
1- 305 lb (PR)
1- 315 lb (PR)
1- 325 lb (Missed)
After work out 3 sets of DB Bench and 21's
MIssed A Week
11.21.07-11.27.07
Missed a week, though it was welcomed rest my diet could have been alot better. What are you gonna do it was Thanksgiving
Missed a week, though it was welcomed rest my diet could have been alot better. What are you gonna do it was Thanksgiving
Thursday, November 22, 2007
Didn't Have A Gym To Go To
11.20.07
6 or 7 Rounds Of (lost track of rounds)
3 C&J's 70 lb Heavy Bag
30 Double Unders
Time: 19:33
Filthy Fifty Kinda
11.18.07
"Filthy Fifty" (Modified)
For time:
50 Box jump, 24 inch box (Used a bench)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35 lb DB)
Walking Lunge, 50 steps
50 Knees to elbows (Captains Chair straight leg raises)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (20 lb DB's thrusters)
50 Burpees
50 Double unders
Time: About 53 mins (timed on phone couldn't find stop watch)
After push press I did burpees, thrusters, double unders, then back extensions, because of available equipment.
"Filthy Fifty" (Modified)
For time:
50 Box jump, 24 inch box (Used a bench)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35 lb DB)
Walking Lunge, 50 steps
50 Knees to elbows (Captains Chair straight leg raises)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (20 lb DB's thrusters)
50 Burpees
50 Double unders
Time: About 53 mins (timed on phone couldn't find stop watch)
After push press I did burpees, thrusters, double unders, then back extensions, because of available equipment.
Tuesday, November 20, 2007
First Time Doing This One
11.17.07
"Michael"
Three rounds for time of:
Run 800 Meters
50 Back Extensions
50 Sit-ups
Time: 35:31
Saturday, November 17, 2007
Thursday, November 15, 2007
Tuesday, November 13, 2007
Shoulder and Jerks
11.13.07
Shoulder Press
1-1-1-1-1
125 lb
135 lb
145 lb
155 lb (PR)
165 lb (Missed)
Push Press
3-3-3-3-3
155 lb
165 lb
175 lb
185 lb (PR) (Only Got One Rep)
175 lb
Push Jerk
5-5-5-5-5
165 lb
175 lb (Only Got 4)
165 lb (Only Got 4)
165 lb
175 lb (Only Got 4)
Friday, November 9, 2007
Shoulders and Stuff
11.07.07
5-5-5
Shoulder Press
3-3-3
Push Press
1-1-1
Push Jerk
Don't remember weights but I had a 185 lb Push Jerk and the failed at 195 lb
Tuesday, November 6, 2007
Back On Track
11.06.07
Deadlift/Push-up/Sit-up
10-9-8-7-6-5-4-3-2-1
Deadlift 155lb
20-18-16-14-12-10-8-6-4-2
Push-up
30-27-24-21-18-15-12-09-06-03
Sit-up
Time: 21:00 Flat
Shitty Workout
11.05.07
"Cindy"
Rounds of
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 mins
Score: 10 Rounds + 2 Pull-ups
Heavy Fran Kinda
11.02.07
"Heavy Fran" (Slightly Scaled)
15-12-9 reps of
135 lb Thrusters
30 lb Weighted Pull-ups (instead of 45 lb)
Time: 27:37
Thursday, November 1, 2007
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