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#1861 |
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Re: Shaun's workout log
Monday 8 October 2018
So I got sick for 1.5 weeks then went away on a holiday. First time touching a barbell in 18 days today! A. Powercleans Worked up to a difficult 110kg. B. Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then… C. Every 3 minutes, for 9 minutes (3 sets): Back Squat x 2-3 reps @ 30X1 Worked up to 170kg then 130kg x 3 x 3 at tempo. These felt super heavy! D. Modified as dropping the barbell would wake up the kiddos. 3 rounds of 2 min on, 2 min off of 250m row + 60kg front squats. 15 reps each round. Finished each round with 10 seconds to spare. Only in last rounds did squats get really tough. Rowed at 1:44 pace. Great to be back! |
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#1862 |
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Re: Shaun's workout log
Tuesday 9 October 2018
Took it a bit easy after feeling wrecked from the night before A. Press - On the 3 mins 80kg, 85kg, 90kg, 93kg (F), 93kg Bloody hard on the last 3 reps. Possibly the slowest press I've ever done! B. Every 2 mins for 5 rounds 5 strict pullups Completed easily. Just getting some volume in. C. Every 8 mins for 3 rounds 800m run 3:42, 3:39, 3:30 I hate running.. Checking Google Maps places the actual distance at 770m but that's close enough.. |
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#1863 |
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Re: Shaun's workout log
Thursday 11 October 2018
Had Wednesday off because I felt smashed. A. “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Done with 95kg 10:54 (14 seconds less than PR) Rows - 1:54, 1:58, 2:01 pace Deads - UB Box Jumps - Steady jump up step down Not a PR but happy with my effort. Butt muscles were cramping (as they seem to do lately) B. Strict Press - on the 3 min 70kg x 5 x 5 Easy C. Every 2 mins for 10 mins 10 UB T2B Completed. Last round broke to 7/1/1/1 |
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#1864 |
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Re: Shaun's workout log
Monday 23 October 2018
Back up and running after a bike vs car accident 12 days ago. Only lasting ramifications are cuts on the face. A. Every 3 mins for 5 rounds 12 burpee box jump overs + 5 x 100kg Back Squats Completed. All rounds between 1:30 - 1:50 B. 3 rounds of 5 mins on, 2 min off of Assault Bike 79 cals, 70 cals, 70 cals Maintained 360ish watts on first round, 330ish watts on last 2 rounds |
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#1865 |
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Re: Shaun's workout log
Tuesday 24 October 2018
Rowing Intervals 5 Rounds Row 400m, rest 5 minutes 1:13.9 - 1:32.4 pace 1:12.7 - 1:30.9 pace 1:13.3 - 1:31.6 pace 1:17.6 - 1:37.0 pace 1:18.3 - 1:37.9 pace Fell apart on the 4th round. Maintained (or tried to) that pace on the last round. My biceps/lungs/butt/hamstrings were so blown up from this. Just what I need! |
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#1866 |
Member
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Re: Shaun's workout log
Previous 2 entries were for Tuesday and Wednesday. Whoops
Friday 16 October 2018 A. Complete as many rounds and reps as possible in 15 minutes of: 10 Left-Arm Dumbbell Push Presses (55/35 lb DB) 10 Right-Arm Dumbbell Push Presses (55/35 lb DB) 15 Dumbbell Goblet Squats (55/35 lb DB) 20 Abmat Situps -used 22.5kg dumbbell 6 rounds even B. 20min Assault Bike 247 calories Held 280-290 watts the whole way. Happy with this as a baseline. |
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#1867 |
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Re: Shaun's workout log
Saturday 27 October 2018
A. Row 18 rounds 30 sec on, 30 sec off 1:38/500m, 3030m total (including run-over metres) B. Bike 4 Rounds 3 mins on, 30 sec off 179cal Total 380watts in first interval, 330watts in second interval, 350watts for last 2 intervals |
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#1868 |
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Re: Shaun's workout log
Monday 29 October 2018
A. Back Squats 100kg x 3 x 10 B. Strict Pullups 3 sets of 5 Some Easy Volume C. Rowing 8 rounds of 30 seconds on, 2:30 off Held a 1:28 pace the whole way, sometimes dipping down to 1:26/1:27 About 168m each interval (no roll-over). This was tough |
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#1869 |
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Re: Shaun's workout log
Tuesday 30 October 2018
A. Strict Press 60kg x 5 x 5 Easy. Left wrist still sore from the accident, wrapped it up tight and it felt OK B. 22min Assault Bike 284 cal in 22 mins. Maintained 295 watts average pace. Getting better at these longer steady bike rides. I feel like I can maintain this into the higher lengths of time. |
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#1870 |
Member
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Re: Shaun's workout log
Wednesday 31 October 2018
A. Deadlifts -Not touch and go, reset each rep 140kg x 5 x 5 Bloody hard for what they should have been! I've obviously lost a lot of strength. B. Rowing 15 rounds of 40 seconds on, 20 seconds off 3041m total (including roll-over) Maintained a 1:45 pace the whole way. This was a good pacing exercise for me. Wanted to stop right away but held it the whole time. |
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