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armadin

Training Log: August 1st, 2008

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by , 07-31-2008 at 11:00 PM (2159 Views)
# new
Date: August 1 2008

1:30 workout

warm up
sling shot 33/33 - 20 kg

Circuit 0-30 seconds rest between exercises, for time
LCCJ 15/15 - 20 kg
LCCJ 15/15 - 24 kg
LCCJ 15/15 - 28 kg
LCCJ 15/15 (did 10/10, 5/5) - 32 kg
LCCJ 5/5 - 40 kg
15:30

2KB FSQ 5 - 32 kg
HLR 5 - BW (legs as straight as I can keep them�)
Deadlift 5 - 205 lbs
2KB FSQ 5 - 32 kg
HLR 5 - BW (legs as straight as I can keep them�)
Deadlift 5 - 255 lbs
2KB FSQ 5 - 32 kg
HLR 5 - BW (legs as straight as I can keep them�)
Deadlift 5 - 275 lbs

Sprints 10 x 150 meters - BW

Ice 15 minutes


# new
Date: August 2 2008
weight 172.8 lbs, stiff from yesterday

Steve Maxwell's 30 minute Maxercise WO, 8pm
Each exercise is one minute left, 1 minute right, 20 kg

HLR w/ windshield wipers 2 - BW (back and forth twice for each HLR)

Ice 15 minutes


# new
Date: August 3 2008

Morning:
Steve Maxwell JM

Afternoon:
AoS FirePower Plus - 20 kg KBs

Ice 15 minutes


# new
Date: August 5 2008

warm up
sling shot 33/33 - 20 kg

Circuit 0-30 seconds rest between exercises, for time
LCCJ 15/15 - 20 kg
LCCJ 15/15 - 24 kg
LCCJ 15/15 - 28 kg
LCCJ 5/5, 5/5, 5/5 - 32 kg
LCCJ 5/5 - 40 kg
13:30

2KB FSQ 5 - 32 kg
Deadlift 5 - 205 lbs
HLR 3 & 3 Windshield Wipers (back and forth 3 times) - BW

2KB FSQ 5 - 32 kg
Deadlift 5 - 255 lbs
HLR 4 & 4 Windshield Wipers - BW

2KB FSQ 5 - 32 kg
Deadlift 5 - 275 lbs
HLR 3 & 3 Windshield Wipers - BW


# new
Date: August 6 2008

Attempt at Advanced AKC Level 19 - 20 kg
One Arm Jerk
3 Minutes Per Hand, 16 RPM
rest 1 minute
Snatch
3 Minutes Per Hand, 16 RPM (19rpm)
rest 1 minute
One Arm Long cycle
3 Minutes Per Hand, 10 RPM
rest 3 minutes
One Arm Jerk
3 Minutes Per Hand, 16 RPM (shoulders screaming, put bell down once @ 7 reps)
rest 1 minute
Snatch
3 Minutes Per Hand, 16 RPM
rest 1 minute
One Arm Long cycle
3 Minutes Per Hand, 10 RPM

Almost there


# new
Date: August 8 2008

GS Sport Training Day

LCCJ 15/15 - 20 kg
LCCJ 15/15 - 28 kg

2KB LCCJ 41 7 mins - 24 kg (PR)

2KB LCCJ 55 7 mins - 20 kg (tied PR)

LCCJ 2:00/2:00, 1:30/1:30, 1:00/1:00, 1:00/1:00, 16/16, 12/12, 8/8, 8/8, 11 mins 48/48 - 28 kg

Ice 15 minutes


# new
Date: August 9 2008
weight 173.6 lbs, staying with current diet, looks like it is the right # of calories

warm up
sling shot 33/33 - 20 kg

Circuit 0-30 seconds rest between exercises, for time
LCCJ 15/15 - 20 kg
LCCJ 15/15 - 24 kg
LCCJ 15/15 - 28 kg
LCCJ 15/15 (did 10/10, 5/5) - 32 kg
LCCJ 5/5 - 40 kg
13:38

2KB FSQ 5 - 32 kg
HLR 5 - BW
Deadlift 5 - 205 lbs
2KB FSQ 5 - 32 kg
HLR 5 - BW
Deadlift 5 - 255 lbs
2KB FSQ 5 - 32 kg
Windshield Wipers 3 - BW
Deadlift 5 - 275 lbs
2KB FSQ 5 - 32 kg
Windshield Wipers 3 - BW
Deadlift 5 - 285 lbs

Sprints 5 x 150 meters - BW

# new
Date: August 10 2008
weight 172.6 lbs

Morning
Steve Maxwell JM

Afternoon
Steve Maxwell's 30 minute Maxercise WO, 8pm
Each exercise is one minute left, 1 minute right, 20 kg


# new
Date: August 11 2008

Evening
Steve Maxwell JM


# new
Date: August 12 2008

Heavy Rountine #2, GS LCCJ, Squats, Deadlift, HLR, Windshield Wipers, & Sprints
Time 01:30

Exercise Reps Weight
Warm Up Sling Shot 33/33 20 kg
Exercise Reps Weight
LCCJ 15/15 24 kg
LCCJ 15/15 32 kg
LCCJ 5/5 40 kg
LCCJ 5/5 40 kg
2KB LCCJ 10 28 kg
2KB LCCJ 10 28 kg
2KB LCCJ 10 28 kg
2KB FSQ 5 32 kg
HLR 5 BW
Deadlift 2 205 lbs
2KB FSQ 10 28 kg
HLR 5 BW
Deadlift 3 255 lbs
2KB FSQ 5 32 kg
WW 3 BW
Deadlift 5 275 lbs
2KB FSQ 8 28 kg
WW 3 BW
Deadlift 5 285 lbs
Sprint 5 150 meters


# new
Date: August 13 2008

AoS FirePower Plus - 20 kg KBs


# new
Date: August 14 2008

Evening
Steve Maxwell JM


# new
Date: August 15 2008

GS Sport Training Day

LCCJ 15/15 - 20 kg
LCCJ 15/15 - 28 kg

2KB LCCJ 38 7 mins - 24 kg

2KB LCCJ 56 7 mins - 20 kg (PR)

LCCJ 1:00/1:00, 8/8, 10 mins 40/40 - 28 kg

HLR 5 - BW
WW 3 - BW

Ice 15 minutes


# new
Date: August 16 2008
weight 173 lbs

warm up
sling shot 35/35 - 20 kg

Circuit 0-30 seconds rest between exercises, for time
LCCJ 15/15 - 20 kg
LCCJ 15/15 - 24 kg
LCCJ 15/15 - 28 kg
LCCJ 15/15 (did 10/10, 5/5) - 32 kg
LCCJ 5/5 - 40 kg
13:07

2KB FSQ 5 - 32 kg
HLR 5 - BW
Deadlift 5 - 255 lbs
2KB FSQ 5 - 32 kg
HLR 5 - BW
Deadlift 5 - 275 lbs
2KB FSQ 5 - 32 kg
Windshield Wipers 3 - BW
Deadlift 5 - 275 lbs
2KB FSQ 5 - 32 kg
Windshield Wipers 3 - BW
Deadlift 5 - 285 lbs

Sprints 5 x 150 meters - BW


Date: August 17 2008
weight 172.6 lbs

Morning
Steve Maxwell JM

Afternoon
Steve Maxwell's 30 minute Maxercise WO
Each exercise is one minute left, 1 minute right, 20 kg


Date: August 18 2008

Evening
Steve Maxwell JM


Date: August 19 2008

Decide to take an extra rest day, I have been feeling a bit wiped physically and mentally,
need to slow it down or take a week off soon

Steve Maxwell JM


# new
Date: August 20 2008

AoS FirePower Plus - 20 kg KBs


# new
Date: August 21 2008

Feeling WAY off today, slept 3 hours 2:30 - 5:30pm, 8:30pm starting up a WO

warm up
sling shot 35/35 - 20 kg

Circuit
LCCJ 15/15 - 20 kg
LCCJ 15/15 - 24 kg
LCCJ 15/15 - 28 kg
LCCJ 15/15 (did 10/10, 5/5) - 32 kg
LCCJ 5/5, 5/5, 5/5 - 40 kg
didn't do for time

2KB FSQ 5 - 32 kg
HLR 5 - BW
Deadlift 5 - 255 lbs
2KB FSQ 5 - 32 kg
HLR 5 - BW
Deadlift 5 - 267.5 lbs
2KB FSQ 5 - 32 kg
Windshield Wipers 4 - BW
Deadlift 5 - 285 lbs
Windshield Wipers 4 - BW


Date: August 23 2008

5:30 pm
Steve Maxwell JM

8:00 pm
warm up
sling shot 35/35 - 20 kg

2KB LCCJ 63 10 minutes - 20 kg (PR)

Steve Maxwell's 30 minute Maxercise WO, 8:30pm
Each exercise is one minute left, 1 minute right, 20 kg


Date: August 24 2008

Steve Maxwell JM


Date: August 25 2008

GS Sport Training Day

LCCJ 15/15 - 20 kg
LCCJ 15/15 - 28 kg

2KB LCCJ 41 8 mins - 24 kg (time PR)

2KB LCCJ 37 5 mins - 20 kg

LCCJ 2:00/2:00, 1:00/1:00, 1:00/1:00, 1:00/1:00, :30/:30 16/16, 8/8, 8/8, 8/8, 4/4 11 mins 44/44 - 28 kg


# new
Date: August 26 2008

warm up
sling shot 35/35 - 20 kg

Circuit
LCCJ 15/15 - 20 kg
LCCJ 15/15 - 24 kg
LCCJ 15/15 - 28 kg
LCCJ 15/15 - 32 kg
LCCJ 5/5, 5/5, 5/5 - 40 kg
didn't do for time

2KB FSQ 5 - 32 kg
HLR 5 - BW
Deadlift 5 - 260 lbs
2KB FSQ 5 - 32 kg
HLR 5 - BW
Deadlift 5 - 275 lbs
2KB FSQ 5 - 32 kg
Windshield Wipers 4 - BW
Deadlift 5 - 290 lbs
Windshield Wipers 4 - BW

Sprints 5 x 150 meters - BW


Date: August 27 2008
sore right shoulder

Steve Maxwell JM


# new
Date: August 28 2008
80°C @ 9:10 pm

AoS FirePower Plus - 20 kg KBs


# new
Date: August 30 2008

warm up
sling shot 35/35 - 20 kg

LCCJ 50/50 - 20 kg
LCCJ 30/30, 20/20 - 24 kg


# new
Date: August 31 2008
Still have sore right shoulder

Steve Maxwell JM

Steve Maxwell's 30 minute Maxercise WO
Each exercise is one minute left, 1 minute right, 20 kg
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