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Dan Van Buskirk

  1. Training Log: December 24th, 2005

    by , 12-23-2005 at 11:00 PM
    yoga warm-ups
    Reverse Curls 5rx5s 40-45# dumbbell ea hand
    1 arm swings 16kg kbell 10rx3s
    Two arm dumbbell rows 5rx5s 50# dumbbell ea hand
    clean%military press 16Kg 5rx5s
    Dumbbell extensions 5rx3s 65# dumbbell
    Knuckle push-ups 15rx3s
    Chest Press 5rx5s 50# dumbbells ea hand
    finger push-ups 15x3s
    Bench Dip 30r
    Arm raises 5rx1s 30# dumbbells ea hand ...
  2. Training Log: December 22nd, 2005

    by , 12-21-2005 at 11:00 PM
    Yoga for warm-ups
    clean and military press 5repx5sets
    1 arm swings 10r x 3 sets
    either burpees, jump rope, squats, hindi squats performed with each set. using 16kg bell.
  3. Training Log: December 19th, 2005

    by , 12-18-2005 at 11:00 PM
    Eagle warm up
    Hip circles spine stretches
    clean&military press 5 reps x 5 sets
    one arm swings 10 reps x 3 sets
    chest press 50# each hand dumbbells 5x3
    deadlift 50# each hand 5x3
    rows 50# 5x3
    tricepts extension 65 # 5x3
    wrist roll-ups 20# x 3
    need to move up 5# on dumbbells and next month start adding 24kg kbell to workouts.
  4. Training Log: December 16th, 2005

    by , 12-15-2005 at 11:00 PM
    Eagle shoulder warm-up
    twisting the spine all direction
    hip circles
    2 arm swing 10 reps
    1 arm swing 10 reps x 3 sets l r
    clean and military press 5 reps x 5 sets l r
    chest press 50# dumbbells 5 reps 2 sets
    varied arm raises 25-30# dumbbells 5 reps 5 sets
    tricept ext 5 reps 3 sets 65# dumbbells
    wrist roll-ups 20# 3 roll-ups
  5. Training Log: December 9th, 2005

    by , 12-08-2005 at 11:00 PM
    2 arm sw 5x3sets
    clean 5x1
    under lg pass 5x3
    kbell press 2hands 5x3
    floor pullover and press 5x3
    good mornings 5x1
    burpees$cobras$child poses 10
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