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ninkageaikidoka

  1. November 28, and December 1 Training

    by , 12-01-2008 at 12:32 PM
    Was off the internet for a couple days, it quit working. But I have internet again, so here I go.

    Friday Nov 28- Bench Press- Progressive Press
    Dips- (BW+40)x5x2 (BW-149)
    Bench Press- 200x2; 190x3x2
    Incline Bench Press- 165x3x3
    KB C&P- 36x5x4; 53x5x4 (superset, one set of 36, followed by one set of 53, then rest)

    Total Time: 42 min - Max HR: 195 - Avg HR: 134
    Total lb: 8475 - lb/min: 201.79
    Total lift: 107 - lift/min: ...
  2. November 26 Training

    by , 11-26-2008 at 02:10 PM
    Thurs Nov 20- Squat- 20-Rep Breathing Squat
    Hise Shrugs- 355x5x2
    Squats- 285x5; 275x5
    Standing Calf Raise- 355x5
    Seated Calf Raise- 200x5
    Tricep Pullovers- 25x10x4; 25x8; 15x10 (one set immediately after each of the above)

    Total Time: 32min - Max HR: 195 - Avg HR:145
    Total lb: 10475 - lb/min: 327.34
    Total lift: 88 - lift/min: 2.75
    Total Cal: 403 - Cal/min: 12.59

    This workout felt really good. My back is a little ...
  3. November 24 Training

    by , 11-24-2008 at 12:00 PM
    Mon Nov 24- Deadlift- Progressive Pulls
    Power Clean- 160x3x2
    High Pulls- 215x 3x2
    Deadlift- 395x3; 365x3
    Stiffleg Deadlift- 245x3x2
    Barbell Rows- 155x3x2
    Weighted Pullups- (BW+40)x5x2 (BW-151)

    Total Time: 42 min - Max HR: 193 - Avg HR: 137
    Total lb: 8840 - lb/min: 210.48
    Total lift: 40 - lift/min: 0.95
    Total Cal: 470 - Cal/min: 11.19

    Started off having trouble with the cleans, but still was able to do them. ...
  4. November 22 Training

    by , 11-22-2008 at 07:46 PM
    Bench Press- Progressive Press
    Dips- (BW+40)x5x2 (BW-150)
    Bench Press- 185x3; 200x2; 185x3
    Incline Bench Press- 165x3x3
    KB C&P- 36x5x4; 53x5x4 (superset, one set of 36, followed by one set of 53, then rest)

    Total Time: 41 min - Max HR: 195 - Avg HR: 134
    Total lb: 8455 - lb/min: 206.22
    Total lift: 107 - lift/min: 2.61
    Total Cal: 442 Cal/min: 10.78

    Didn't do as well as I thought i would on Bench. Will likely keep it ...

    Updated 11-24-2008 at 12:02 PM by ninkageaikidoka

    Categories
    Training Log , Powerlifting , Kettlebells , Bench Press
  5. November 18-20 Training

    by , 11-21-2008 at 07:23 PM
    This is a summary of what I did on Tues-Thurs of this week. Each workout will usually get its own post.

    Tues Nov 18- Deadlift- Progressive Pulls

    Power Clean- 155x3x2
    High Pulls- 205x 3x2
    Deadlift- 385x3; 365x3
    Stiffleg Deadlift- 245x3x2
    Barbell Rows- 155x3x2
    Weighted Pullups- (BW+35)x5x2 (BW-150)

    Total Time: 42 min - Max HR: 189 - Avg HR: 132
    Total lb: 8660 - lb/min: 204.76
    Total lift: 40 - lift/min: 0.95 ...
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