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Old 01-04-2010, 11:00 PM   #1
Eugene Goldashkin
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eugene's 2012 games prep

im not sure ill ever get to the games but i will try, being young(22) i guess i still have a chance seeing that most competitors are in thier early 30's. well here goes.

i seem to be able to gain muscle fairly easy, when i started crossfit i was unfit(yet a decent runner). my lifts were very low, my first fran was done with 55lb and jumping pull ups. in about 6 months my lifts changed DL=by 80lb, BS=90lb.

Im 6' tall
weight 180 consistant
body fat about 12%
i have been crossfitting since jan 15, 2009 but i did take the summer off

my lifts are
DL= 360lb
OHP= 125lb
BS= 280lb
bench= never tested
2000meter row 7:32
pull-ups= 20 consequtive kipping and 11 strict

goals for 2010
DL=450+
OHP=160lb this should all equal to a 1000 total
BS=400lb
2k row= 6:30
be able to do a muscle-up both bar and ring
i think all my goals are reasonable seeing how quickly i have gotten to the point that im at now.
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Old 01-05-2010, 02:23 PM   #2
Eugene Goldashkin
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Re: eugene's 2012 games prep

1-5-09

400meter sprint 67sec weather was horrible for running(heavy rain)
400m lunges done on a college track 9:12
push-up variations 10x10 (one arm, diamond, wide, close to sides,.....)
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Old 01-05-2010, 07:19 PM   #3
Trevor Probandt
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Re: eugene's 2012 games prep

Looks good boss man. 400s hurt but in a good way!
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Old 01-06-2010, 04:59 PM   #4
Eugene Goldashkin
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Re: eugene's 2012 games prep

1-6-10

was very sore from the lunges, so the row and the cleans suffered because of it.

1000meter row 3:50

cleans 95Lb
dumbell bench press 100Lb
dip's
21-15-9

L-sits

did not record the time but estimated time is 10-13min for just the 21-15-9
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Old 01-07-2010, 05:41 PM   #5
Eugene Goldashkin
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Re: eugene's 2012 games prep

1-7-10

played a 1.5 hours of volleyball

to sore to do a workout, working on flexibility today
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Old 01-11-2010, 12:12 PM   #6
Eugene Goldashkin
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Re: eugene's 2012 games prep

1-9-10 Pull-sup
sit-ups

not a crossfit work out, i just did the pull-ups untill my caluses ripped and my sit-ups until failer

1-11-10 strenght work

squat
5-5-5-5-5-5
dead lift
5-5-5-5-5-5

i added more weight with each set as i felt confortable, this was not a max day i just went up to 220 on squats and 305on deadlifts. I have not done any heavy lifting in the last month so i just took it easy
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Old 01-12-2010, 04:04 PM   #7
Eugene Goldashkin
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Re: eugene's 2012 games prep

1-12-10

row 500m 1:49 took it slow

5 CLeans 135lb
10 toe to bar
6 rounds

i was trying to work out while training my brother so i had a little to much rest between my rounds.

also played 1.5 hours of volleyball today right before the workout
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Old 01-14-2010, 06:14 PM   #8
Eugene Goldashkin
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Re: eugene's 2012 games prep

1-14-10

500m row

sumo dead lift 65lb
dips
burpees
21-15-9


bench press 60lb dumbbells 10-10-8
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