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Old 09-28-2008, 10:04 AM   #1
Spencer Paige
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Spencer's w/o log

120 pull ups and dips: approx 45 min.

4 x 400m and 50 squats: 11:35
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Old 09-29-2008, 02:02 PM   #2
Spencer Paige
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Re: Spencer's w/o log

morning
30 min jog


evening
5x5 push jerks

100, 135, 145, 155, 160lbs

also, did 8lbs shoulder routine and 65lbs DB shrugs for kicks and giggles.
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Old 09-30-2008, 09:44 PM   #3
Spencer Paige
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Re: Spencer's w/o log

5x5 squats

135, 225, 235, 245, 255lbs all for five reps

then played with deadlifts
lifts of note:
2 sets of 5x245
2 sets of 5x295
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Old 10-01-2008, 04:51 PM   #4
Spencer Paige
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Re: Spencer's w/o log

"nate"
4 pull ups
4 dips
4 hspu's
8x70# d/b swings

11 rounds in 20 minutes.

***note to self: bad idea to do near max deadlifts the day before d/b swings***
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Old 10-02-2008, 10:39 PM   #5
Spencer Paige
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Re: Spencer's w/o log

definitely needed a rest day, lower back and hamstrings not feeling up to snuff.

rolled around at about 50percent with some new guys for approx 60 minutes, however.

then... ate chinese food and now feel like garbage.

back in the saddle tomorrow.
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Old 10-10-2008, 06:13 PM   #6
Spencer Paige
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Re: Spencer's w/o log

did lots of bjj and heavy bag work the past few days.

took the dog for a few 2-3 mile runs, also.

anyways, did "joshua" today.

5 rounds of:
400m
15x250# dead lifts
30 glute ham situps

29:30

*had to take a short break after the first round to talk with gym owner
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Old 10-12-2008, 11:06 PM   #7
Spencer Paige
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Re: Spencer's w/o log

7 rounds of:

21x70#standing shoulder press
21xback extensions on glute ham machine

=approx. 13 min.

pz playmate
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Old 10-15-2008, 11:10 PM   #8
Spencer Paige
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Re: Spencer's w/o log

wed. oct 16th

For time:
110 lb Squat clean, 10 reps
50 GHD Sit-ups
110 lb Squat clean, 8 reps
40 GHD Sit-ups
110 lb Squat clean, 6 reps
30 GHD Sit-ups
110 lb Squat clean, 4 reps
20 GHD Sit-ups
110 lb Squat clean, 2 reps
10 GHD Sit-ups

13:52

*did 110lbs to get used to the squat clean motion, never done it before.
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Old 10-18-2008, 10:48 AM   #9
Spencer Paige
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Re: Spencer's w/o log

"CINDY"

15 rds.

pull ups were killin me.
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Old 10-19-2008, 01:21 PM   #10
Spencer Paige
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Re: Spencer's w/o log

October 18, 2008
Saturday 081018

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

didn't do the double unders and only did 30 knees to elbows. 19:52
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