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  1. Công ty vệ sinh môi trường Hải Dương, chuyên nhận thi công thông tắc - hút bể phốt cho các địa bàn gồm:
    - Hút bể phốt tại Hải Dương
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    - Thông tắc cống tại Hải Dương
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    Ngoài ra, chúng tôi nhận làm mọi dịch vụ như trên với tất cả các huyện trên toàn tỉnh. Đảm bảo chất lượng thực thi công tốt nhất với sự hỗ trợ của xe hút chất thải chân không. Không đục phá, không làm hư hỏng kết cấu. Sạch triệt để 100%.
    Giá thành tốt nhất!
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About P MacElree RKC

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11-12-2008 03:17 AM
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Recent Entries

Training Log: August 14th, 2005

by P MacElree RKC on 08-13-2005 at 11:00 PM
Slept pretty good last night, a nice long 12 hours, one low blood sugar, met up with some friends for a workout.

Barbell Cleans
21 @ 45lbs; 16 @ 50lbs; 9 @ 55lbs

Snatches 16kg
30, 20, 15, 10, 5 L/R
No more than 15 second rest between L/R sets. Ripped open my hand pretty bad, but not sure why because there was no callous.

Double Jerks 16kg
8; 3; 5
About 60 second rest between sets.

Windmills 16kg

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Training Log

Training Log: August 11th, 2005

by P MacElree RKC on 08-10-2005 at 11:00 PM
20 swings 20 pushups
18 swings 18 pushups
16 swings 16 pushups
etc down to
2 swings 2 push ups

Time = 9:40

163 bw squats in 5:00 minutes
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Training Log

Training Log: August 10th, 2005

by P MacElree RKC on 08-09-2005 at 11:00 PM
Short on long periods of time today, so I have split my workout into 2 sessions.

1st AM
16kg KB
3 x 10 Double Jerks
3 x 20L/R Swings
24kg KB
5 x 5L/R Rows

2nd PM
20 minutes, 11 sets
One set =
5 pull ups (some were split up)
10 push ups (when I had to split up the pull ups I split them with the push ups)
15 bw squats
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Training Log

Training Log: August 8th, 2005

by P MacElree RKC on 08-07-2005 at 11:00 PM
BW squats to warm up

Steve Maxwell's foot, ankle, knee balance drill L/R

16kg Snatches
30 L/R - 60s rest
20 L/R - 60s rest
15 L/R - 45s rest
10 L/R - 30s rest
5 L/R
Didn't time it, but will do next time.

24kg Bottoms Up Front Squat 3 x 10

BW Bridge/Plank
60s - 30s rest
45s - 30s rest
30s

16kg Windmills
2 x 5 L/R

I wanted 4 sets of windmills

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Training Log

Training Log: August 5th, 2005

by P MacElree RKC on 08-04-2005 at 11:00 PM
Finally feeling better and back in a routine.

Evening workout

16kg KB Dbl Overhead Walks for time 50s, 45s rest, 50s, 45s rest, 45s

24kg KB Push Press 3 x 5 L/R 45s rest btwn sets

Super Set Dips and Push Ups 8,6,4,2,1 60s rest btwn sets

Deadlift - wanted to test a max but was running out of juice...
3 x 135lbs
1 x 205lbs
1 x 225lbs
5 x 135lbs
5 x 155lbs

45 lbs Barbell Cleans

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