Thread: DK's Log
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Old 06-24-2008, 05:56 PM   #10
Don King
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Join Date: May 2006
Location: Franklin  TN
Posts: 208
Re: DK's Log

WCISC Workout

3 Rounds Of:
50 x hanging knee raises
6, 5, 4 reps strict pullups...inside of my elbows were a little tender so I'll back off the pullups for a week. Still psyched I can actually do them again!

Bench Press w/ Dumbbells
10 x 40#
8 x 45#
6 x 50#
4 x 55#
4 x 60#
4 x 65#
4 x 70#
4 x 72#

Fixed Bar Dips
10 x BW
8 x BW + 15#
6 x BW + 20#
4 x BW + 25#
4 x BW + 30#
4 x BW + 35#
4 x BW + 40#
4 x BW + 45#
4 x BW + 50#

3 Rounds of Modified Bear Complex(forgot about the front squat)
95#
95#
95#...had to fight for the only oly bar to do this

Swimming(25 yard laps)
500y freestyle warmup
20 x 25y butterfly + 25y easy swim on 1:30 interval
Got bored after round 15 and wanted to get done so the last 5 were on 1:15 intervals...first time swimming in six months so I felt like a freakin' rock.
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