Training Log: August 1st, 2008
Posted 07-31-2008 at 11:00 PM by armadin
# 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
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
Total Comments 0
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Recent Blog Entries by armadin
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