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Old 12-30-2008, 07:14 PM   #31
David Ryan Thomas
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Re: David's Log

Tuesday 12/30/08

Swam 20 laps, a mix of breast stroke and side stroke. I didn't time it but I'd say I was in the 25-30 min range.
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Old 01-06-2009, 11:19 AM   #32
David Ryan Thomas
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Re: David's Log

Monday 1/5/09

Knees are still sore. My wife started ultra sounds today on them and ice will be a regular thing early and late. Hope it get better soon I need to work on them front & overhead squats.

(Warm up)
Streched upper body and back
2x10 dips
2x5 pullups
2x15 back extensions
2x12 situps
black thero band external & internal rotations

Incline Press
2x10x45
1x10x135
1x10x185

DB Bench Press
3x8x100
seated behind the head press
3x10x95

Behind the neck Military Press
1x10x95
1x10x105
1x10x115

Seated Cable Rows
3x10x150

Lat Pulldowns
3x10x135

1-arm Tricep ext.
3x12x40

DB Laterial Raises
2x10x15

Rear Delt Machine
3x10x60
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Old 01-06-2009, 08:10 PM   #33
David Ryan Thomas
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Re: David's Log

Tuesday 1/6/09

Swam 15 laps (had to wait on the lap lane for a long time and spent to much time in the hot tube. I was wore out before I started)
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Old 01-07-2009, 06:23 PM   #34
David Ryan Thomas
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Re: David's Log

Wednesday 1/7/09

I wasn't even going to the gym today but my wife called and reminded me she was going to do an ultrasound on each knee again today. After she got done I did a few light exercises that I felt like I needed to stretch out.

Lat Pulldowns
front/back alternating
3x10x75
3x10x90

seated behind neck press
1x10x95
1x10x115
1x10x135

cable tricep extension
3x15x60

1-arm tricep extension
3x15x30

I did a set of curls but I hate them so I just left. I plan on swimming tommorow and friday, I might work on my kelping pullups too.
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Old 01-12-2009, 08:31 PM   #35
David Ryan Thomas
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Re: David's Log

Monday 1/12/09

I had another ultra sound ran on both knees, they seem to feel alittle better but its going to be at least February before I can start the wods. Oh well when I get out of the pool tommorow I'm gonna work on pullups, ring dips, and abs.

Warmup
Dips 2x10
Pullups 2x5
Situps 2x12
Back Extensions 2x15
thero-band/stretch

Incline Press
2x10x45
1x10x135
1x8x185
3x5x225

DB Bench Press
1x8x100
2x8x105

Behind Neck Press
1x10x45
1x10x95
1x8x115
1x6x135
3x5x155

Close Grip Bench Press
3x7x225

Laterial Raises
3x15x15

1-arm Tricep Extensions
3x15x40
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Old 01-14-2009, 05:54 AM   #36
David Ryan Thomas
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Re: David's Log

Tuesday 1/1/09

Swam 24 laps. Breast Stroke, some leg work, freesytle work, and 3 running laps. Everything went good until someone stole my cell phone out of my locker.. I wish I'd have caught'em.
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