5/3/1 and Grappling 4 fun Log

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    Monday 2/25/13

    Sled forward 2 trips each at 120,130, and 140
    Reverse Hypers 3x10x114
    Hanging leg raises 3x8,8,6xBW
    Calves 3x25x141
    DB holds fatz 3x30,30,35x50's
    Side bends 3x15,20,20x35
    20/20 5@8.4mph@5% 5@8.5mph@5%

    Easy workout. Boring as ****.

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    Tuesday 2/26/13

    Elliptical 10 min@ program 2 700 steps

    Wednesday 2/27/13
    Rotator cuff, neck
    DE bench 2x20x45 added 87 in chains 3x45 3x65 3x95 4x3x116 close 4x116 regular 3x116+127 chains
    Military 8x45 5x65 5x85 5x105 3x125 15x128 PR
    CS Rows palms facing 8x205 4x15x257.5
    Treadmill @7.7mph@2.5%
    1) log press 3x6x134
    CA rows fatz 3x6,6,8x212.5
    2) reverse green bench 3x11x182
    Fatz DB curls 3x7x41.25's
    3) CG push-ups 3x12,15,16x14
    Inverted rows 3x11,11,13x14
    4) run 1:44@9.5mph@2.5%

    Extra tri's, rear delts, and rotator reliever.

    Very good workout. Feeling the Hdrol for sure. I am getting back on the cardio wagon a bit. Last week of wrestling for me so I'll have time. Planning on being in the school gym a few days a week to coach, so I'll hit the elliptical T & R. It was a little humbling. When I was fighting I was on program 9-10 before a fight for 20 minutes at a 70 paces/ minute pace which is really cranking. I'd then do speed rope for 15 minutes straight with a 20# vest. My how things have changed.
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    Thursday 2/28/13

    Elliptical 11 minutes @program 2 for 786 steps.
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    Friday 3/1/13

    Sled backwards 2 trips @ 100 2 @ 110 4@120
    Seated GM's 8x65 3x12x125

    That was it. Have regionals tonight. Back to bench on Sunday.
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    Sunday 3/3/13

    Rotator cuff, neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 2x165 18x175 1x195 3x205.5
    Pulldowns 8x70 8x140 4x10x170
    Treadmill @7.8mph@2.5%
    1) DB Bench 3x10x63.5's
    Fatz Pulldowns 3x10x145
    2) laterals 3x18x21.875's
    DB press 3x10,10,13x35's
    3) 10-countz 3x5,5,6x45's
    Shrugs 3x10x196.5
    4) run 1:50 seconds @9.5mph@2.5%

    Pushdowns, face pulls, and rotator reliever.

    Great workout. Stuff is really kicking in. I'm keeping calories up around 2500 and everything is moving well. Wish I could squat and DL. I know 15 pounds would be in the realm of possibility.
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    Monday 3/4/13

    Sled forward 2@135 2@145 2@155 double trip @45
    SSB GM's 8x65 5x115 5x135 3x12,13,15x146.5
    Reverse Hypers 3x10x115
    Ab wheel 3x10x20
    Standing calves 3x13x145
    Twists 3x26x30
    DB holds 3x35 seconds x50's
    20/20 11@8.6mph@5%

    Rotator reliever
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    Tuesday 3/5/13

    Elliptical 12 minutes program #2. 856 steps.

    OHP tomorrow. Knee is feeling mysteriously better all the sudden. Probably about 30-40% better. We will see. I'm not canceling the doctors appointment yet.
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    Wednesday 3/6/13

    Rotator cuff, neck
    DE Bench 2x20x45 added minis 3x45 3x65 3x85 4x3x98 mid grip 4x3x98 regular
    Military 8x45 5x65 5x85 3x105 2x115 17x123.5
    CS Rows 8x205 4x11,11,12,13x276.5
    Treadmill @7.8mph@2.5%
    1) log 3x6x135
    CS rows 3x10x215
    2) 4 board 3x10,10,11x163
    Fatz curls 3x8x86
    3) Dips 3x10,10,12xBW
    Inverts 3x11,13,13x14
    4) run 1:55@9.5mph@2.5%

    Rotator reliever and rear delts.

    Good workout. Knee is getting better.
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    Friday 3/8/13

    Sled backwards 2@100 2@110 4@120 double@45
    45 Hypers 3x15x10
    Reverse Hypers 3x10x115.5
    Ab strap 3x10,10,11x87
    Lever bar 8x5 3x6,9,10x7.5
    Band rotations 3x8xMini
    Standing calves 3x14x145.5
    20/20 7:40@8.8mph@5%

    Knee is actually feeling decent. I have been able to descend into a full squat (without weight) and come up without shifting, without significant pain. It still hurts pretty decently, but it's not a debilitating pain like before. I'll take this as progress. I'm benching tomorrow because I'm helping a kid at school put in a strongman contest to benefit the weight room for his senior project on Sunday. I'm taking my atlas stone and steel log so hopefully nobody gets killed.
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    Saturday 3/9/13

    Rotator cuff, neck strap
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 16x185
    Pulldowns 8x70 8x140 4x10,11,11,12x170.5
    Treadmill @7.9mph@2.5%
    1) bench 3x6,7,9x163.5
    Fatz Pulldowns 3x10x146
    2) laterals 3x12x25's
    DB press 3x10,10,11x37.5's
    3) 10-countz 3x5,6,6x41.25's
    Shrugs 3x10x198
    4) runs 2:00@9.5mph@2.5%

    Pushdowns, face pulls, rotator reliever, and some extra triceps.

    Good workout. HAd to workout today because I'm helping out at a strongman contest at the school tomorrow that a senior is doing to benefit the weight room. I'll be pushing back Wednesdays workout to Thursday because the daughter has an appointment in Pittsburgh to choose her insulin pump and get it fitted.
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    Monday 3/11/13

    Treadmill 20/20's

    1x3:00 warmup 8:20@8.9mph@5%

    Pretty easy. Taking it slow. I've been rolling my Achilles with the rolling pin and it has almost totally eliminated my tendinitis there. Hoping I may be able to up the incline. For years I always did 10%. I'd like to get back to it. Legs tomorrow then off to the city to see the doctor.
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    Tuesday 3/12/13

    Sled forward 2@145 2@155 4@165 double trip@45
    SSB GM's 8x65 5x115 5x135 3x13,15,15x147
    Reverse Hypers 3x10x116
    Ab bands 3x17,20,20xblue+green+mini
    Fat DB holds 3x35,35,40x50's
    Standing calves 3x15x146
    Land mines 3x8x50

    BJJ gi practice about 45 minutes. First one back and it was awful. I don't know if my shoulder is going to hold up. I was optimistic but now I'm worried. See what happens tomorrow.
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    Wednesday 3/13/13

    Rotator cuff, neck
    DE Bench 2x20x45 added Mini's 3x45 3x65 3x85
    4x3x99 mid grip 4x3x99 regular grip
    Military 8x45 5x65 5x85 3x105 2x125 16x130.5
    CS Rows palm down 8x205 4x11,12,13,14x277.5
    Treadmill 8.0mph@2.5%
    1) log 3x6x135.5
    CD Rows Fatz 3x8,8,10x220
    2) 4-board 3x10x166
    Fatz BB curls 3x8,8,9x86.5
    3) dips 3x13,13,18xBW
    Inverts 3x10xBW (lowered bar two notches)
    4) run 2:00@9.5mph@2.5%

    Rotator reliever

    Good workout again. Another rep PR on OHP. Definitely getting bigger and stronger in the upper body. Shoulder is feeling good even after grappling last night. Going to order some SARM's for a cut after this Hdrol is done. Gotta get down to around 195 if I want to grapple for real.
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    Thursday 1/14/13

    Treadmill 20/20's
    1x3:00 warmup 14@9.0mph@2.5%

    Easy day
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    Friday 3/15/13

    Sled backwards 2@115 2@125 4@135
    45 Hypers 3x17x10
    Reverse Hypers 3x10x116.5
    Hanging abs 3x8xBW
    Standing calves 3x16x146.5
    Lever bar 8x5 3x6,10,10x7.5
    Side bends 3x15x40
    20/20 9:00@9.1mph@5% 1:00@9.1mph@5%
    Rotator reliever

    BJJ tomorrow.
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    Saturday 3/16/13
    Gi drilling 1 hour

    Sunday 3/17/13

    Rotator cuff, neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 1x185 14x195.5 6x205.5
    Pulldowns 8x70 8x140 4x11,12,12,13x171
    Treadmill @8.0mph@2.5%
    1) DB bench 3x10x65's
    Fatz Pulldowns 3x6x150
    2) laterals 3x13x25's
    DB press 3x8,8,10x40's
    3) 10-countz 3x6x41.25's
    Shrugs 3x10x199
    4) run 1:30@9.5mph@2.5%

    Pushdowns, face pulls, and rotator reliever.

    Great workout. Another PR on the bench for this bodyweight. Shoulder is feeling better and better.
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    Monday 3/18/13

    Hip complex, TKE's
    SSB box Squats 8xBW 8x65 20x115
    SSB GM's 8x65 5x115 5x135 3x15x147.5
    Treadmill @8mph@2.5%
    1) reverse Hypers 3x7x117
    GHR sit-ups 3x6,8,8xBW
    2) bag flips 3x6x100
    Twists 3x28x30
    3) 45 Hypers 3x15,12,6xBW (massive back pump)
    4) run :40@8mph@2.5%

    Calves 3 sets.

    Tried a squat day. Really light. I can still feel it quite a bit. Doctor appointment next Tuesday. I'm hoping it's just a torn meniscus. Felt good to have something on my back though, even if it was only 115. BJJ tomorrow then OHP Wednesday.
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    Tuesday 3/20/13

    Elliptical 13 minutes on program#2. 941 steps
    BJJ practice 1hour drilling. Not bad.
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    Wednesday 3/20/13

    Rotator cuff
    DE Bench 2x20x45 added mini's 3x45 3x65 3x85 4x3x100 middle grip
    4x3x100 regular grip
    Military 8x45 5x85 5x105 3x125 1x135 14x138
    CS rows palms down 8x205 4x13,14,15x15x278
    Treadmill @8mph@2.5%
    1) log press 3x6x136
    Fatz rows 3x6x225
    2) 4-board 3x10x172
    Fatz curls 3x8x87
    3) dips 3x16,17,20xBW
    Inverts 3x11,11,13xBW
    4) run 1:00@8.0mph@2.5%

    Rotator reliever

    Good workout. PR on OHP.
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    Thursday 3/21/13

    Elliptical 16 minutes on program #2.
    1176 steps
    184 calories.

    GI drilling 1 hour.

    Gonna try a light DL tomorrow. Doctors appointment on Tuesday.
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    Friday 3/22/13

    Was supposed to try a light DL, but I am just tired as **** so I'm going to do it tomorrow afternoon. It's a real light, first session to see how the knee is. I think I have been a little too low on calories the last few days because of a messed up schedule Wednesday and Thursday. I'm going to have a few extra tonight and tomorrow is a cheat day. I think I'm going out to have dinner and watch the real NCAA finals.
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    Saturday 3/23/13

    Hip complex, abductions, TKE's
    DE box 8x65 added light bands 2x65 8x2x115
    DL 1" mats 5x135 5x185 5x205 10x225
    GHR 3x8xBW
    Treadmill @8mph@2.5%
    1) snatch grip DL 3x6x135
    Ab Strap 3x10x87.5
    2) DB cleans 3x5x50
    Band rotations 3x8xMini
    3) straight leg GM's 3x15xGreen
    4) run 1:15@8.0mph@2.5%

    No more snatch grip. It fukked my shoulder up pretty badly. I'll do regular DL but off 3" mats.
    Knee mediocre as expected.

    Sunday 3/24/13
    Rotator cuff, neck strap
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 19 or 20?? x178.5 1x195 3x210
    Pulldowns 8x70 8x140 4x11,12,13,14x171.5
    Treadmill @8.1mph@2.5%
    1) bench 3x7,10,10x164
    Fat Pulldowns 3x6x150.5
    2) laterals 3x14x25
    DB Press 3x8,10,10x40's
    3) 10-countz 3x6,6,7x45's
    Shrugs 3x10x200
    4) run 1:35@8.1mph@2.5%

    Pushdowns, rear delts, and rotator reliever.

    Good workout despite my shoulder being jacked up. Reps are getting a little higher than I'd like but I'm sure I'll drop off some during PCT.
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    Tuesday 3/26/13

    Hip circles, swings, TKE's, abductions
    SSB Box 8xBW 8x65 5x115 1x135 15x155
    SLDL 5x135 5x185 3x12,13,15x209
    Lever bar 5x5 3x7,10,10x7.5
    Treadmill @8.1mph@2.5%
    1) reverse Hypers 3x8x117.5
    Ab bands 3x15xblue+green
    2) axle cleans 3x5x100
    Landmines 3x8x50
    3) 45 Hypers 3x15,12,8xBW
    4) run 2:00 @8.1mph@2.5%

    Calves 3 sets

    BJJ drilling 1 hour.

    Knee felt as usual. Had the doctors appointment today. Went as I expected. She did all the same tests the trainer did and basically told me I needed an MRI but insurance wouldn't pay for it until I had an x-ray done. So got that out of the way. Results tomorrow then I can move onto the MRI and get things scheduled with the orthopedist. Also have to go back in for a blood pressure check and lab work as BP was elevated. It always is and runs in the family. I am probably gonna end up on meds for it. It's always been high. When I fought last time I was at <10% body fat and had a resting pulse of 32 and it was still 130/85. Doctor said if my labs turn out alright it will just be a question of a little meds.
    Started HCGen and forma yesterday to prepare for PCT in 2 weeks.
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    Wednesday 3/27/13

    Rotator cuff
    DE Bench 2x20x45 added 100 in chains 3x45 3x65 3x85 3x105 4x3x116.5 mid grip
    4x3x116.5 regular grip
    Military 8x45 5x65 5x85 5x105 2x125 18x127.5
    Croc rows 8x60 4x11,12,13,16x81
    Treadmill @8.1mph@3%
    1) log press 3x6x137
    DB fatz rows 3x8x45
    2) skull crushers 3x6,8,10x95.5
    Fat DB curls 3x6x42.5's
    3) Dips 3x10,10,15x7
    Inverts 3x11,13,13x7
    4) run 2:10@8.1mph@3%

    Rotator reliever.

    Another good workout. Got knee results. Nothing abnormal. I am going to try rehab. I am going to see if they will do some ultrasound to see if there is any scar tissue to break up, but in the meantime I'm going to ask for an MRI and get an appointment with the ortho.
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    Thursday 3/28/13

    Elliptical 20 minutes @ program 2
    1456 steps 243.0 kcals

    Felt pretty good. Bodyweight was way up. 205.7?? Not sure what it is. Hopefully bloat. I've been good on calories and if anything a little under target so I'm not sure what's up. Thought I'd be lower at this point. We'll get a good weigh in number Saturday after practice.
    Ordering Osta and some S-4 tomorrow for my pct then cut. Thinking about some GW and LGD but I may hold off for a bit. It'd be a pretty big price tag for all of it.
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    Friday 3/29/13

    Hip circles, swings, abductions, TKE's
    DE squats SSB box 8x65 added light bands 2x2x65 8x2x120
    DL 1.5" mats 5x135 5x185 3x215 12x235
    GHR 3x10xBW
    Treadmill @8.1mph@3%
    1) squats 3x6x115
    Lag raises 3x8xBW
    2) DB Snatch 3x10x41
    Side bends 3x15x45
    3) SLGM's 3x16xGreen
    4) run 2:15@8.1mph@3%

    BJJ 10 minutes live then dislocated thumb. Thanks very much. Just as things were looking better and better. It's all swelled up now. Gonna contrast it and hopefully it's not as bad as I think. We shall see.
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    Thumb is screwed up. I have half a Shrek hand. Im gonna keep contrasting it and take the week off upper body, looks like. I'll be DL with straps hopefully. I'm thinking a week may get it back to where I can at least lift. I'm gonna be out of BJJ for a while. I am getting out my Parisi warmup and starting work in mobility for now. This sucks. Things were actually going well.
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    Fired 5mg of TB-500 yesterday in an attempt to accelerate healing on the thumb. It is definitely feeling better but not good. Saw the trainer and nothing is broken or torn. Weight is up pretty good, but it's just bloat. I may have succumbed to some depression eating yesterday over the injury. I'm actually gonna try to bench today and see how it goes. If it doesn't I'll do my squat workout today and DL Friday and see where I am come next weekend.
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    Monday 4/1/13

    Rotator cuff, neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x185 17x189 1x200 6x210
    Pulldowns 8x70 8x140 4x13,14,15,15x172
    Treadmill @8.2mph@3%
    1) DB bench 3x10x66
    Fatz Pulldowns 3x6,7,7x150.75
    2) laterals 3x15x25's
    DB press 3x10x40's
    3) 10-counts 3x6,7,7x45's
    Shrugs 3x10x201
    4) run 2:20@8.2mph@3%

    Pushdowns, rear delts, plate pinches for thumb.

    Good workout considering I didn't think I'd be able to do much of anything with the thumb. Only thing it stopped me from doing was using the fat gripz on the 10-counts. Might be a while before I can curl with the fat grips. Concentric was okay, but lowering the DB's was total agony.
  31. Diamond Member
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    good log man
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  32. Senior Member
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    5'7"  185 lbs.
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    Tuesday 4/2/13

    Hip circles, swings, abductions, TKE's
    SSB box squats 8x65 8x115 5x145 17x165 8x185
    SLDL 8x135 5x185 3x15x210
    Treadmill @8.2mph@3%
    1) reverse Hypers 3x8x118
    GHR sit-ups 3x10x1.25
    2) bag flips 3x6,6,8x100
    Twists 3x30x30
    3) 45 Hypers 3x12xBW
    4) run 2:20@8.2mph@3%

    Calves 3 sets

    Decent workout. Thumb is still jacked. Swelling is reducing but still black and blue. Hurts like hell. Knee was feeling same as usual. Scheduling PT tomorrow. See how it goes. Elliptical tomorrow.
    Sean, thanks for checking it out.
  33. Senior Member
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    Wednesday 4/2/13

    Elliptical 20 minutes on program #2
    1437 steps 261.0 Kcals.

    One more then I'm upping to program 3.

    OHP tomorrow. Thumb still sucks. Pain is right on the point on the outside if the thumb.
  34. Senior Member
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    Thursday 4/4/13

    Rotator cuff
    DE Bench 2x20x45 added 100 in chains 3c45 3x65 3x85 3x105 4x3x117+100 mid grip 4x3x117+100 regular grip
    Military 8x45 5x85 5x105 3x125 16x135
    Crocs (straps) 8x60 4x12,13,14,18x81.5
    Treadmill @8.2mph@3%
    1) log 3x6x138
    DB fat rows 3x9x45's
    2) skulls 3x8,9,10x96.5
    Curls 3x6x45's
    3) dips 3x12,14,20x7
    Inverts 3x13x7
    4) 20/20's 5@9.0mph@3%

    Rotator reliever

    Thumb is still trashed. I'm actually starting to get a little concerned. The point on the base of it hurts like crazy. I'll give it a few more days. If its not better I'm going to the doctor. Had to use straps on all my Croc rows and curl without the fat gripz. On a positive not I think the shoulder is +90% healed. Felt really good. Now if only I could get my knee working and cut off my thumb. Lol. Next week will be the last of my Hdrol run and I'll be going back to 3-day a week template. I'll post a start finish results post after its over and probably update it at the end of pct.
  35. Senior Member
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    Thursday 4/5/13

    Hip circles, swings
    SSB DE Squats 8x65 added light bands 3x65 2x105 8x2x125+light bands
    DL 1.5" mats 5x135 5x185 3x215 13x245
    GHR 3x11,11,13xBW
    Treadmill @8.2mph@3%
    1) DL 3" 3x6x185
    Ab strap 3x10x87.75
    2) DB cleans 3x5x52
    Band rotations 3x9xMini
    3) SLGM'S 3x17xGreen
    4) 20/20 5:00@9.0mph@3%

    Not bad. Knee felt as usual.
  36. Senior Member
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    Sunday 4/7/13

    Rotator cuff, neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 1x195 15x200 9x210
    Pulldowns 8x70 8x140 4x15x172.5
    Treadmill @8.3mph@3%
    1) bench 3x10x165
    Fatz Pulldowns 3x7x151
    2) laterals 3x16x25's
    DB Press 3x6,6,8x41.25's
    3) 10-counts 3x7x45's
    Shrugs 3x6x205
    4) 20/20 7:00@9mph@3%

    Pushdowns and rear delts. PCT started today. Hopefully things hold together. I didn't get any Osta as planned as they are still back ordered. As soon as they have some ill make an order to help with PCT.
  37. Senior Member
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    Monday 4/8/13

    Hip circles, swings, abductions, TKE's
    SSB Box Squats 8x65 8x115 5x145 18x175 9x195
    SLDL 5x135 5x185 3x15x210.5
    Treadmill @8.3mph@3%
    1)reverse Hypers 3x8x118.5
    Banded Abs 3x17,20,20xBlue+green
    2) axle cleans 3x5x105
    Land mines 3x8x50
    3) 45 Hypers 3x12,12,13xBW
    4) 20/20 7:00@9.1mph@3%
  38. Senior Member
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    Tuesday 4/9/13

    Elliptical 20 minutes at program #3
    1445 steps 266.4 kcals.
  39. Senior Member
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    Friday 4/12/13

    Rotator cuff
    DE bench 2x20x45 added 40 chains 3x45 3x65 3x85 3x105 4x3x117.5 mid 4x3x117.5 regular
    Military 8x45 5x85 5x105 3x125 1x135 12x142.5
    Crocs 8x60 4x13,14,15,18x82
    Treadmill @8.3mph@3%
    1) log 3x6x138.5
    Fatz DB rows 3x10x45's
    2) skulls 3x8,10,10x97.5
    DB curls 3x7x45's
    3) dips 3x12,16,20x7
    Inverts 3x13,14,14x7
    4) 20/20 7:00@9.3mph@3%

    First day that feels like PCT. joints are hurting a little. Might be time for a shot of TB-500.
  40. Senior Member
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    Sunday 4/14/13

    Treadmill 20/20's

    2:00 warmup
    5:00@8.5mph@3%
    5:00@9mph@3%
    5:00@9.5mph@3.5%

    Pretty easy. I'm going to be more diligent on rolling my Achilles out and see if I can get the incline up to at least 5% without it blowing up.

    Went to watch arena football last night. Dinner at Appalachian Brewing Company brew pub, then Harrisburg Stampede over York Capitals 67-27 (I think), then a few hours at a fine gentleman's establishment. Not a bad way to spend a Saturday night.

    DL tomorrow an first therapy session for the knee on Tuesday.
  

  
 

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