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Old 01-28-2011, 07:28 AM   #101
Douglas Berger
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Re: The Dude Abides

Monday 110124

Warm Up:
Bar Bell Complex (5 x 95#)

Workout:

20-15-10-5 (wearing 20# vest)
Goblet Squat (45# KB)
Push Up

Durability:
3 mile run. Active Stretch


Tuesday 110125

Warm Up:
3 rounds: 400M run, 50 x O/H squats with PVC, 1 x rope ascent

Workout:

6 Rounds of:
Run 400m
5x Sandbag Squat and Clean @ 80#
30 Sec. Plank Walk Up

Durability:
6 x 200M sprints. 100 x 4-count flutter kick. 100 x leg levers. Active Stretch or yoga 10 minutes

Wednesday 110126

Warm Up:
Run 1 mile. 100 x Wall Ball

Workout:

3 Rounds
Run 200m
50x Stepups to a 20" Box, unloaded

Durability:
Run 1 mile. 50 x GHD situps. 50 x GHD Back Extensions


Thursday 110127
Hatha Yoga 90 min.


Friday 110128

Warm Up:
KB Drills 10 minutes

Workout:

2-4-6-8-10-8-6-4-2
Pullups
Ring Dips
Situps x 2

Durability:
3 x 1 minute plank hold.
Active Stretch 10 minutes
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Old 01-29-2011, 05:56 AM   #102
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Re: The Dude Abides

Saturday 110129

Warm Up:
ROM Drills, Burgener warm-up

Workout:

5 Rounds
10x Dead Lift (135#)
10x Goblet Squats (45#)


Durability:
2 mile run @ moderate pace. 100 x Leg Levers, 100 x Back Extensions. Active Stretch
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Old 01-31-2011, 04:32 AM   #103
Douglas Berger
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Re: The Dude Abides

Monday 110131

Warm Up:
Row 5 min.
Weight progressions

Workout:

Squat 200# x 3 x 5

Bench Press 135# x 3 x 5

Deadlift 225# x 1 x 5


3 sets
A1.) 10 Back ext.
A2.) 30 sec. plank

Durability:
Active Stretch 10 minutes

*I have decided for the sake of simplicity/necessity to try and milk a linear progression workout for the next 6 months or so by starting very light and taking my time with it. Ultimately, I plan on devoting this year to getting as strong as I can.
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Old 02-02-2011, 01:35 PM   #104
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Re: The Dude Abides

Wednesday 110202

Warm Up:
Row 5 min,
Weight progressions

Strength:

Back Squat 205# x 3 x 5

Press 95# x 3 x 5

Power Clean 115# x 5 x 3

Durability:
ROM Drills
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Old 02-03-2011, 08:47 PM   #105
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Re: The Dude Abides

Thursday 110203
Hike 60 min.

*Trails were covered with ice, so pace was pretty slow
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Old 02-04-2011, 03:21 PM   #106
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Re: The Dude Abides

Friday 110204

Warm Up:
Row 5 min.
CFWU x 2

Workout:

Deadlife 175# x 2 x 15

2 sets
A1) 15 Step-ups; 60s
A2) 15/side DB Press (35#); 60s

2 sets
B1) 15 Close-grip pulldown;60s
B2) 20 Leg Raise; 60s

Durability:
ROM Drills
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Old 02-07-2011, 07:46 PM   #107
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Re: The Dude Abides

Monday 110207

Warm Up:
Row 5 min.
CFWU x 1

Workout:

Squat 140# x 2 x 15

2 sets
A1. 15 lunges (2 DB x 35#); Rest 60 sec.
A2. 15/side Elbow out DB Row (45#); 60s

2 sets
B1. 15 push-ups; 60s
B2. 20 sit-ups; 60s

Durability:
Run 1 min. / Walk 2 min. for 30 min.
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Old 02-08-2011, 08:03 PM   #108
Douglas Berger
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Re: The Dude Abides

Monday 110207

Warm Up:
Row 5 min.
CFWU x 1

Workout:

Squat 155# x 2 x 15

2 sets
A1. 15 lunges (2 DB x 35#); Rest 60 sec.
A2. 15/side Elbow out DB Row (45#); 60s

2 sets
B1. 15 push-ups; 60s
B2. 20 sit-ups; 60s

Durability:
Walk 30 min.
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Old 02-10-2011, 07:09 PM   #109
Douglas Berger
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Re: The Dude Abides

Wednesday 110209

Warm Up:
Row 5 min.
CFWU x 1

Workout:

Deadlift 195# x 2 x 15

2 sets
A1) 15 Step-ups (2DB x 30#); 60s
A2) 15/side DB Press (45#); 60s

2 sets
B1) 15 Close-grip pulldown (135#);60s
B2) 20 Leg Raise; 60s

Durability:
Walk 30 min.
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Old 02-11-2011, 01:33 PM   #110
Douglas Berger
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Re: The Dude Abides

Friday 110211

Warm Up:
Row 5 min.
CFWU x 1

Workout:

Squat 175# x 2 x 15

2 sets
A1. 15 lunges (2 DB x 35#); Rest 60 sec.
A2. 15/side Elbow out DB Row (45#); 60s

2 sets
B1. 15 push-ups; 60s
B2. 20 sit-ups; 60s

Durability:
Walk 30 min.
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