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Old 12-14-2010, 01:01 AM   #11
David Orr
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Re: Becoming!!!!

For now, keep you stregth days and metcon days seperated. Do one or the other. Forget about that loser crap. You are training, doing your best and being consistent. That is good enough for me. This will take some time. I will resend that email tomorrow night outlining the programming. Send me a note to my company email with your current email address.

I know you gave it to me last week, but you know I'm old....
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Old 12-17-2010, 08:37 PM   #12
Steve Stanfill
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Re: Becoming!!!!

had workouts on wednesday and thursday mornings but i lost the detailed notes of them so i will just summarize wed was chest and stomach/torso day with some backward treadmill jogging thurs was tricep day with some medium heavy squats. and a sweet little circuit i found backward jogging for one minute then directly to 6 dips back to jogging backward for as long as i can put out 6 dips. this is pretty sweet i will remember this one.... and Dave thanks for the advice i will definitly hold off till you give me the go ahead to start tearing it up again... thanks OMD.
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Old 12-19-2010, 08:19 PM   #13
Steve Stanfill
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Re: Becoming!!!!

With Bryan and Old Man Dave Orr. at the gym

Progressive warmups on squat burpee deadlifts

5 rounds

5 reps squats #225 (rnds 1-3) #275 (rnds 4-5)
5 burpees
5 reps #295 deadlifts

Put away the weights, then using an ez-curl bar:

5 rounds

8 reps flat bench, close grip, pullovers to press #95

Forgot the stopwatch today, but we pretty much chased each other on the exercises. Should have used #275 on the squats from round one.
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Old 12-20-2010, 08:05 PM   #14
Steve Stanfill
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Re: Becoming!!!!

Took today as another rest day. hate it but we all know its necessary.
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Old 12-24-2010, 02:21 PM   #15
Steve Stanfill
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Re: Becoming!!!!

  • 10 standing curls with barbell 75 lbs
  • 20 200LB calf raises
  • 12 leg curls (machine) 12 plates
  • 10 cable pulldowns 9 plates
4 rounds of this, finished up with 15 minutes of treadmill started at 15%incline ended up at 6% alternating one minute forward one min backward.
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Old 12-24-2010, 02:26 PM   #16
Steve Stanfill
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Re: Becoming!!!!

on 12/23 we celebrated Christmas, was great kids were so happy. anyways only 20 minutes on treadmill in basement 15% incline alternating forward and backward. i must admit I did not stay on 15% incline the whole time. and i hoped on and off to grab 25 lb dumbells and set them down frequently.
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Old 12-25-2010, 04:53 PM   #17
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Re: Becoming!!!!

  • Merry Christmas! today in mine rescue bldg,
  • 10 assisted pullups 10 lb assist
  • 5 x Keiser sled 9 lb dead blow
  • 2x 2 laps around all rescue equipment inside bldg with 50 lb bulgarian bag
  • dummy drag 50'x2
  • 5 assisted pullups
  • keiser forward and back

    all work was done randomly at minimal rest pace.
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Old 12-27-2010, 09:00 AM   #18
David Orr
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Re: Becoming!!!!

Nice work Steve.
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Old 12-28-2010, 09:00 PM   #19
Steve Stanfill
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Re: Becoming!!!!

yesterday was chest day
  • warm up 10 40# db press incline
  • 10 95# flat barbell press
  • 6 105# pullover to tricep press still weak here from workin with Dave and Brian.
  • 8 55 # incline db press
  • 10 145# flat barbell press
  • 20 cable tricep press 12 plates
  • 6 65# incline db press
  • 10 135# decline barbell bench press
  • 3 195# flat barbell bench press
  • 6 75# incline db press
  • 8 185# decline barbell bench press
  • attempted 215# on flat bench and had to ask a lady to help get it off of me
  • 10 135# decline barbell press
  • 3 sets of 8 plates on cable fly machine
  • finished up with thirteen mins on treadmill 15 % incline 2.5 mph for half 3mph for second half hoping off every minute to complete either 15 knee ups or 6 body weight dips.alternating forward or backward every return.
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Last edited by Steve Stanfill; 12-28-2010 at 09:01 PM.. Reason: n/a
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Old 12-29-2010, 08:30 PM   #20
Steve Stanfill
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Re: Becoming!!!!

legs and shoulders at gym today
  • warm up with backwards jog 5.5 mph 8 % incline on treadmill
    • 30 100# calf raises
    • 10 135# squats
    • 4 sets of 5 225# squats
    • 4 sets 400# leg presses
    • 4 sets of 30 fullest extension calf raises
    • 1set of 2 rep 500 # leg press
    • shoulders
    • 10 45# db military press
    • 3 sets 8 50 # db military
    • 1 set 8 60# db military
    • 2 sets of 10 ea chain cable shoulder extension 6 plates
    • 3 sets of 30 # db forward shoulder raises
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