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Post by s4lnj on Jan 17, 2009 18:31:34 GMT -5
that first initial move to start is the hardest. everyday i can think of a thousand reasons to skip a workout, but once you get past that and start it's smooth sailing.
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Post by s4lnj on Jan 19, 2009 23:54:53 GMT -5
sunday jan 18th rest day monday jan 19th planned to do sprints today, but he snow put a damper on those plans. muscular endurance body weight squats-- 30 pushups-- 30 verticle leaps -- 10 crunches-- 30 step ups----- 40 (20 per leg)-- chins-- 5 lunges-- 30 close grip pushups-- 20 inverted rows-- 15 body weight squats 15 chins-- 5
made it through the full circuit twice tonight
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Post by s4lnj on Jan 20, 2009 23:22:27 GMT -5
tuesday jan 20 strength day
squats- 225x6 245x5 270x3x3x3 bench- 155x6 175x5 200x3x3x3 clean- 95x6 115x5 125x3x3x3
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Post by s4lnj on Jan 21, 2009 22:50:57 GMT -5
wed jan 21 sprints 30 yd sprints 4 sets of 5 sprints 15 pushups between sets no rest
it was brutally cold out there tonight
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Post by cwccrider on Jan 22, 2009 9:50:01 GMT -5
tuesday jan 20 strength day squats- 225x6 245x5 270x3x3x3 bench- 155x6 175x5 200x3x3x3 clean- 95x6 115x5 125x3x3x3 What's clean ? I wanna give this workout a try tonite
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Post by s4lnj on Jan 22, 2009 18:57:17 GMT -5
sorry if this is too late-- it's an olympic lift-- bar goes from the floor to your chest, works full body, in an explosive manner. they are actually called power cleans. here is a video, i don't hop when i do it though, and this chick is much tougher than i am!! www.youtube.com/watch?v=6TlbDQUWs0s
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Post by s4lnj on Jan 22, 2009 19:01:04 GMT -5
here is another good one, he goes pretty deep into his squat, i don't as i have just doine squats a couple of minutes before hand. www.youtube.com/watch?v=SioqtZK4kt4&NR=1also, i use a weight that is %90 of my one rep max for my last three sets. the first two sets are really just warm up sets. so use a weight that is doable, but challanging. if you want to go to the gym to do some one rep max testing let me know, i'm scheduled to re-test in about 3 more weeks.
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Post by cwccrider on Jan 22, 2009 20:11:42 GMT -5
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Post by s4lnj on Jan 22, 2009 23:04:11 GMT -5
that is nuts!!! i would pimp him in the turn though!!
thursday jan 22 verticle leaps- 3x15 kneeling jumps- 3x10 dips- 3x15 box jumps-1x10
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Post by cwccrider on Jan 23, 2009 9:00:15 GMT -5
that is nuts!!! i would pimp him in the turn though!! You've been hanging with "Tommy's Done" To much !!! Riding this weekend ??
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