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BIllL's Journal

Posted: Wed Apr 12, 2006 6:01 pm
by BillL
34 year old male
5'8" 175lb

April 12/06 workout

Warm up – complex 1 (30 lb dumbells):

3 x hammer curls + 3 x ohp + 3 x squat (bells on shoulders) – twice through, no rest

Warm up – complex 2 (30 lb dumbbell):

3 x snatch + 3 x oh squat (twice through each hand, no rest)

Ramp up (80 lb barbell, 2” handle)

3 x bent rows + 3 x ohp + 3 x back squat (4 times through, no rest)

Final Work set (140 lb barbell):

1 power clean and push press every thirty seconds for 10 minutes (20 total reps).

Finisher:

60 lb sandbag clean to shoulder / alternate shoulder each rep / work for 2 straight minutes, matching reps each shoulder. Lost count at 16 rep each shoulder.

Posted: Sat Apr 15, 2006 5:01 pm
by BillL
April 14/06 workout:

Same as workout on April 12/06 - with addition of 3x 3min on the heavy bag to warm up and cool down.

GASSED!

Posted: Mon Apr 17, 2006 12:06 pm
by BillL
April 17/06 Workout

(Still tired and sore from yesterday’s hike with my daughter).

Warm-up:
6x clean and press (30lb db’s)

4circuits of 3 bent rows / 3 ohp / 3 fr squat (1 minute rest between circuits) w/ 80lb 2” barbell.

3 singles each, w/ 30s rest between each single - Power Clean and Thruster – 125/130/135/140/140 lbs

Deadlift:
6 reps 165lbs (touch and go)
Singles with 215/265/265/315/315/315 (1 min rest max between singles)

(Biceps sore after dead lift – did one set each of 4 reps hammer curls and standard curls with 30lb dbs. Biceps felt better after curls). This happened before, not sure why?. I will have to study previous logs to see what else correlate with this issue!

Felt really gassed after curls. Called it a day.

Posted: Wed Apr 19, 2006 6:11 pm
by BillL
April 19/06.

Felt like pulling weight off the floor today!

warmup with 30 lb dumbells - 3xOHP/3xhammer curl/3xsquat/3xhammer curls/3xohp/3xsquat

warmup with 80lb 2" barbell: 3xrow/3xohp/3xfr squat

Deadlifts: 3x165/215/265 & 2x285/295/295

Power Clean and Push Press w/ 140lbs one single every min for 10 min.

60lb sandbag shouldering - work for 2min as continuously as possible - totaled 10 reps each shoulder.

Moved from one exercize to the next with as little rest as possible - total workout = ~30min

Thoroughly gassed and cooked all over. Good workout.
No soreness in biceps after deads like last workout! Felt good.

Posted: Sun Apr 23, 2006 11:19 am
by BillL
April 22/06 Workout.

Lower back sore! Also, have early 5km walkathon for MS April 23/06 and don’t want to kill myself before that – especially since I will be pulling my kids and their junk in the wagon.

Warm-up:
2” Barbell clean and press with 80 lbs – 10 reps
2” Barbell Power/Muscle Snatch with 80 lbs – 10 reps

Singles in Power Clean and Push Press with:
120, 125, 130, 135, 140, 140, 140, 140, 140, 140

Deadlift singles with:
16, 215, 265, 285, 295, 295

60lb Sandbag shoulder (each shoulder): 10 reps (no rest, alternating shoulders)

Posted: Sun Apr 23, 2006 11:20 am
by BillL
April 23, 2006 Workout

5km walkathon for MS.

Pulled kids and their junk in their wagon. Larger portion of walk through wooded trails, up and down hills in mud and gravel (a little extra resistance!).

Never realized how thick the wagon handle was until today! My writs, forearms are FRIED! Reminded me to get out my thick handles for dumbbells – will use them next workout in place of the 2” barbell cleans! Can’t wait!

Going to have some shin splints and burning calves and hams tomorrow!

Good workout. Good cause.

Posted: Fri Apr 28, 2006 4:59 pm
by BillL
April 25/06 workout:

** - left knee bothering me.

Thrusters with 80lbs - 20 total
Push presses: 20 sets of 2 with 120lb barbell
Thruster with 80 lbs - 20 total

Posted: Fri Apr 28, 2006 5:03 pm
by BillL
April 27/06 workout:

** left knee bothering me.

Bent barbell rows with 2" barbell - 80lbs. 10 reps (warm up).

Barbell rows:

4 sets of 2 @ 120 lbs
8 sets of 2 at 130 lbs

power rows (floor to chin - basically a power clean without racking wt):
16 sets of 2 @ 140 lbs.

power cleans from hang position:
5 sets of 2 @ 120 lbs.