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Old 07-03-2007, 12:36 PM   #1
Ken Mindoro
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Location: Loma Linda  CA
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Time for some public accountability. I've been doing CF x 3 weeks now.

Today's workout
CFWU x 3, 15PU first set, 10PU after that
burgener WU

Back squat
45x10
135x5
185x3
225x3
230x2

OHS
45x5
95x3 (first time trying more than just the bar, core was VERY shaky)

Time for more pvc work.

PR:
15 sec L-sit (4 sec 3 wk ago)
15 strict dead-hang PU (started at 8 3 wk ago)
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Old 07-05-2007, 08:56 AM   #2
Ken Mindoro
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7/4
CFWU x3 subbed supermans as I was at home
tried for max PU, PR 17 strict dead-hangs!

7/5
pressed for time and still nursing calluses from yest
CFWU x2
run on TM x 5 minutes
5 rounds
5 strict PU
7 Push Jerk 1st set 115#, following sets all 95#
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Old 07-12-2007, 08:34 AM   #3
Ken Mindoro
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7/7
CFWU
worked double unders, can now do one every third jump pretty consistently
played tennis for 2 hours

7/9
Cindy, 8 rounds in 10 minutes
subbed towel PU on the crossover cable machine to work my grip. During round 8, I brained myself on the PU bar attached to the crossover cable machine. Saw stars but finished all 5 reps. Finished the round but then developed a serious bout of nausea/lightheadedness so I stopped just in case it was the head trauma.

7/10
CFWUx3
helping a friend get started on CF and spent time working form on a bunch of exercises. I tried 10-second squats with him to slow things down (he was using alot of arm momentum and not leg power). Squats were 10 sec down, 10 sec hold at the bottom, 10 sec up. Lots of fun and alot harder than it sounds, especially when you do them for reps.

7/11
CFWUx3
4 rounds:
10 PU
20 steps walking lunge with 20# medicine ball overhead
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Old 07-12-2007, 08:42 AM   #4
Ken Mindoro
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Stats
31/M/176#/14%BF

All measurements via 7-site skinfold using Jackson-Pollock equation

timeline:
3/14/07
180# 21.3%BF

4/4
176# 19.3%BF

5/22
174.5# 15.6%BF

6/6
174.5# 14.5%BF

7/12
176# 14%BF
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Old 07-16-2007, 02:35 PM   #5
Ken Mindoro
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7/14
CFWU/worked double unders

7/15
CFWUx3, PR 18 dead hang pull-ups!
Scaled Diane
15-12-9
deadlift 155#
standing shoulder press 30#
will go heavier next time on shoulder press
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Old 07-17-2007, 08:48 AM   #6
Ken Mindoro
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7/16
did some skills work (getting someone else started on CF)

7/17
CFWUx3, only 1 set of 10 pull-ups
then max singles on dead hang pullups
20x1, 30x1, 40x1, 50x1, 60x1, 70x1, 80x1 no rest
85x1, 90x1, 95x1f, 95x1, 100x1f, 100x1f
the last 2 got my mouth to the bar, so close yet so far
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Old 07-18-2007, 03:16 PM   #7
Ken Mindoro
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30kb swings for warmup

then 3 rounds of:
30 abmat situps
25 mb cleans
20 24" box jump
15 kb sdhp

ran out of time for 4th round
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Old 07-31-2007, 02:15 PM   #8
Ken Mindoro
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Took a few days off so that I could:

7/21-22
Hiked Bryce Canyon and Zion National parks
13 miles spread out over 2 days.

7/24
WU: KB swing/abmat situp
FGB style: jump rope/box jump/row/sdhp

7/25
?I forgot what I did, should write down my workouts sooner next time. :-(

7/27
CFWU
DL 5x5/50# weighted pull-up

7/28-30
I'm sick and laying off anything intense. Doing some skill work, working the Lsit, OHS and HSPU. I found a new exercise to do in the house:
1 leg jump up the stairs, alternating legs each time I go up. (i.e. first time up the stairs use L leg only, then use R leg only the next time I climb the stairs)
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Old 08-01-2007, 08:04 AM   #9
Ken Mindoro
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7/31
WU: abmat situp/ohs
2 rounds of:
150 jr (still suck at double unders)
25 KB FS
25 push press (cf class only had 10#db)
15 burpees

burpees was what actually really killed me, everything else was pretty easy, showed up to class late as usual, only did 2 rounds instead of 3
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Old 08-02-2007, 09:28 AM   #10
Ken Mindoro
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8/1
CFWU

then did:
5 weighted PU (25#)
10 squats
10 pushups
I didn't count rounds but I did 30 minutes straight with very minimal rest. I had to switch to 10 body rows on the smith machine because since there was only 1 pullup bar in the whole gym, I didn' want to hog it for the full 30 minutes.

8/2
non-affiliate CF class at the gym
WU:
2 rounds
25 squat
10 burpees

3 rounds:
30 SDHP with 12kg kettlebell
30 power cleans 20# dumbbell
30 box jumps
200 jump rope
5 burpees (yea burpees! ugh!)
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