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Old 01-24-2017, 05:34 PM   #121
Tim Alford
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Re: Tim's Life Changing Workout Log

Snatch
45 x 10
65 x 5
65 x 5
85 x 3 (3 sets)

Behind the neck jerk
45 x 10
65 x 5
65 x 5
85 x 3
85 x 2
95 x 2

8 rounds
6 pulldowns (105 lbs)
6 pushups
12 air squats
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Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 01-25-2017, 03:32 PM   #122
Tim Alford
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Re: Tim's Life Changing Workout Log

Cleans
45 x 5
95 x 3
95 x 3
115 x 3
135 x 3 (3 sets)

Front Squat
135 x 3 (5 sets)

Dumbell rows
55 x 8/each (5 sets)

Stationary bike
24 minutes - 5 miles
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 01-28-2017, 07:19 AM   #123
Tim Alford
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Re: Tim's Life Changing Workout Log

Signed up for a sprint tri!

Yesterday I did 50 minutes on the bike and 15 minutes on the treadmill.

Today

Push press
45 x 10
65 x 5
85 x 5
95 x 5 (5 sets)

Barbell rows
45 x 10
65 x 5
95 x 8 (5 sets)

Snatch
45 x 5
65 x 3
65 x 3
85 x 3
95 x 3 (2 sets)
105 x 3
95 x 3

2 rounds
15 thrusters (20 lbs dumbbells)
20 walking lunges
10 burpees
1 minute rest

Interrupted several times so ended my workout early.
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.

Last edited by Tim Alford : 01-28-2017 at 08:02 AM.
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Old 01-29-2017, 02:31 PM   #124
Tim Alford
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Re: Tim's Life Changing Workout Log

Back squat
45 x 5
95 x 5
135 x 5
155 x 3
185 x 5 (5 sets)

Clean deadlift
135 x 4
185 x 4 (4 sets)

Overhead Squat
45 x 5
45 x 5
65 x 3
85 x 3 (2 sets)
95 x 3 (2 sets)

Quick half mile run as the gym closed.
3 sets at home
20 situps
15 close pushups
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 01-31-2017, 08:16 PM   #125
Tim Alford
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Re: Tim's Life Changing Workout Log

Bench Press
45 x 10
65 x 5
85 x 5
95 x 5
125 x 5
135 x 5
125 x 5 (4 sets)

Hang Cleans
45 x 5
65 x 3
95 x 3
125 x 3 (2 sets)
145 x 3 (2 sets)

6 rounds

100 ft farmers carry right hand (50 lb kettlebell)
30 jump ropes (with a few DUs)
100 ft farmers carry left hand (50 lb kettlebell)
30 jump rope (with a few DUs)

Went back to the gym at night
60 minutes on the bicycle (15.88 miles)
15 minutes on the treadmill (1.26 miles)
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 02-02-2017, 06:10 AM   #126
Tim Alford
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Re: Tim's Life Changing Workout Log

Snatch high pull
45 x 5
65 x 5
85 x 3
95 x 3
115 x 3 (3 sets)

Hang Snatch
65 x 3
85 x 3
95 x 3 (5 sets)

4 rounds
65 lb seated shoulder press (8 reps)
70 lb bent over row (15 reps)

15 minutes on the bike to finish
__________________
Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 02-03-2017, 05:52 PM   #127
Tim Alford
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Re: Tim's Life Changing Workout Log

Hang clean
45 x 5
65 x 3
85 x 3
95 x 3
105 x 2
115 x 2
135 x 2
155 x 2

Push press
45 x 10
65 x 5
85 x 5
95 x 5
115 x 5 (4 sets)

One arm DB row
5 x 10/each arm 55 lbs

15 minutes bike
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 02-04-2017, 01:43 PM   #128
Tim Alford
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Re: Tim's Life Changing Workout Log

Worked out with Brian and Shawna today!

Snatch deadlift


45 x 5
65 x 5
95 x 5
115 x 5
135 x 5 (3 sets)

Front Squat
45 x 5
95 x 5
115 x 5
125 x 5
145 x 5

Clean deadlift
45 x 5
95 x 3
115 x 3
135 x 3
155 x 3

6 rounds
6 thrusters (25 lb DBs)
6 DB Snatches per arm (35 lbs)
6 situps

11:17
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 02-05-2017, 03:39 PM   #129
Tim Alford
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Re: Tim's Life Changing Workout Log

2 Hang Snatch High Pulls + 1 Hang Snatch
45 lbs
45 lbs
65 lbs
65 lbs
85 lbs
95 lbs (3 sets)

Front squats
45 x 5
65 x 5
95 x 5
115 x 3
135 x 3
155 x 3
135 x 3 (4 sets)

Push press
45 x 10
65 x 5
85 x 5
95 x 5
115 x 5
125 x 5
95 x 5 (4 sets)

6 rounds
10 pull downs (100 lbs)
10 tricep extension (40 lbs)
10 jumping lunges
__________________
Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
  Reply With Quote
Old 02-06-2017, 09:07 PM   #130
Tim Alford
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Location: Columbus  OH
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Re: Tim's Life Changing Workout Log

Snatch
45 x 5
65 x 5
85 x 3
105 x 2
115 x 2
125 x 1
135 x 1

Clean
65 x 5
85 x 3
95 x 3
115 x 3
135 x 2
155 x 2
165 x 2
175 x 1

Barbell lunges
5 x 5 (each leg) 80 lbs

4 rounds
15 step ups
5 knees to elbows
10 pistol chair squats

Later that night

32 minute stationary bike
20 minute treadmill
__________________
Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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