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Old 12-08-2007, 06:05 PM   #21
Dan McKee
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Re: Ace's Log - Wps

Thursday 071206

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

Time: 35:10 - This was winding, Wow
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Old 12-08-2007, 06:08 PM   #22
Dan McKee
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Re: Ace's Log - Wps

Friday 071207

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Weighted in this morning at 178 lbs. I've lost about 5 - 7 pounds on this program, without changing much of my diet. I've always eaten clean, but this is making a huge difference.

BP PU (reverse grip)
20 20
13 14
11 12
8 12
8 9

I took 5 minutes between sets. BP Total 60, PU Total 67
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Old 12-09-2007, 11:24 PM   #23
Dan McKee
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Re: Ace's Log - Wps

Saturday 071208

Deadlift 3-3-3-3-3 reps.

315 for all 5 sets
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Old 12-09-2007, 11:24 PM   #24
Dan McKee
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Re: Ace's Log - Wps

Sunday 071209

Rest Day

I actually took a rest day today.
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Old 12-12-2007, 06:35 PM   #25
Dan McKee
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Re: Ace's Log - Wps

Monday 071210

Push Jerk 3-3-3-3-3-3-3 reps

135, 155, 155, 155, 155, 155, 155
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Old 12-12-2007, 06:36 PM   #26
Dan McKee
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Re: Ace's Log - Wps

Tuesday 071211

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time: 21:07
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Old 12-12-2007, 06:37 PM   #27
Dan McKee
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Re: Ace's Log - Wps

Wednesday 071212

Back Squat 5-3-3-3-1-1-1-1-1 reps

225 x 5, 245 x 3, 225 x 3, 225 x3, 255 x 1, 255 x 1, 255 x1, 255 x1, 265 x 1
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Old 12-14-2007, 06:17 PM   #28
Henry Penner
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Re: Ace's Log - Wps

Hey dano, tough week of workouts...maybe just me as I'm trying to catch up...you agree? long run soon?
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Old 12-15-2007, 10:25 AM   #29
Dan McKee
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Re: Ace's Log - Wps

Thursday 071213

Rest Day
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Old 12-15-2007, 10:26 AM   #30
Dan McKee
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Re: Ace's Log - Wps

Friday 071214

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Completed on Saturday 071215 (took an extra rest day)

SP 135 x 5
PP 175 x 1 (fail) 155 x 5
PJ 135 x 5 (poor form) 115 x 5 (good form)
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