Patrick Westfall's Workout Log

Patrick Westfall · 06-07-2008, 09:26 PM

First time posting my workouts...

Saturday, June 7th, 2008.
5 Rounds for time:

135# Squat Clean
15 Handstand push-ups

Total Time: 13:52

Been off from workouts for about a full week, I could tell during this workout.

Patrick Westfall · 06-08-2008, 07:27 PM

June 8th, 2008.

10 Rounds for time:
12 Burpees
12 Pull-Ups

Total time: 23:56

Patrick Westfall · 06-09-2008, 04:26 PM

Monday June, 9th, 2008:

For Time,
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Total Time: 13:21

Patrick Westfall · 06-11-2008, 06:40 AM

Wednesday, June 11th, 2008

Deadlift 3-3-3-3-3
(warm-up)
185
205
205
225
245

Patrick Westfall · 06-12-2008, 05:41 AM

Thursday, June 12th, 2008

7 Rounds for Time:

10 one legged squat, alternating
12 ring dips (switched to 12 dips for lack of equipment)
15 pull-ups (scaled to 10 after 5 sets)

Total Time: 24:45

Patrick Westfall · 06-13-2008, 07:50 AM

Friday, June 13th, 2008

"Michael"
Three rounds for time:
Run 800m
50 back extensions
50 sit ups

Total Time: approx. 24 minutes

Patrick Westfall · 06-15-2008, 06:08 PM

Sunday, June, 15th, 2008

Overhead Squat
95
105
125
135
140

Front Squat
225
245
255
260
270

Back Squat
270
280
290
300
320(2x)

Patrick Westfall · 06-16-2008, 08:39 AM

Monday, June 16th, 2008

For time:
50 sit ups
50 double unders (changed to 100 regular. I can't do the double unders to save my life)
Walking Lunges, 50 steps
50 sit ups
50 burpees
50 sit ups

Total time: 14:49

Patrick Westfall · 06-17-2008, 07:26 AM

Tuesday, June 17th, 2008

Seven Rounds for time
21 shoulder press
21 back extensions

Total Time: 10:35

Patrick Westfall · 06-19-2008, 12:22 PM

Thursday, June 19th, 2008

Back squat, 1 rep - 335
Shoulder Press, 1 rep - 165
Deadlift, 1 rep - 295

06-07-2008, 09:26 PM	#1
Patrick Westfall Member Profile: Join Date: Apr 2008 Location: Spencer Iowa Posts: 238	Patrick Westfall's Workout Log First time posting my workouts... Saturday, June 7th, 2008. 5 Rounds for time: 135# Squat Clean 15 Handstand push-ups Total Time: 13:52 Been off from workouts for about a full week, I could tell during this workout.

06-08-2008, 07:27 PM	#2
Patrick Westfall Member Profile: Join Date: Apr 2008 Location: Spencer Iowa Posts: 238	Re: Patrick Westfall's Workout Log June 8th, 2008. 10 Rounds for time: 12 Burpees 12 Pull-Ups Total time: 23:56
	__________________ -NEVER GIVE UP -THE ONLY THING THAT IS NECESSARY FOR THE TRIUMPH OF EVIL, IS FOR GOOD MEN TO DO NOTHING

06-09-2008, 04:26 PM	#3
Patrick Westfall Member Profile: Join Date: Apr 2008 Location: Spencer Iowa Posts: 238	Re: Patrick Westfall's Workout Log Monday June, 9th, 2008: For Time, Run 800m Run 400m backwards Run 800m Run 400m backwards Total Time: 13:21
	__________________ -NEVER GIVE UP -THE ONLY THING THAT IS NECESSARY FOR THE TRIUMPH OF EVIL, IS FOR GOOD MEN TO DO NOTHING

06-11-2008, 06:40 AM	#4
Patrick Westfall Member Profile: Join Date: Apr 2008 Location: Spencer Iowa Posts: 238	Re: Patrick Westfall's Workout Log Wednesday, June 11th, 2008 Deadlift 3-3-3-3-3 (warm-up) 185 205 205 225 245
	__________________ -NEVER GIVE UP -THE ONLY THING THAT IS NECESSARY FOR THE TRIUMPH OF EVIL, IS FOR GOOD MEN TO DO NOTHING

06-12-2008, 05:41 AM	#5
Patrick Westfall Member Profile: Join Date: Apr 2008 Location: Spencer Iowa Posts: 238	Re: Patrick Westfall's Workout Log Thursday, June 12th, 2008 7 Rounds for Time: 10 one legged squat, alternating 12 ring dips (switched to 12 dips for lack of equipment) 15 pull-ups (scaled to 10 after 5 sets) Total Time: 24:45
	__________________ -NEVER GIVE UP -THE ONLY THING THAT IS NECESSARY FOR THE TRIUMPH OF EVIL, IS FOR GOOD MEN TO DO NOTHING

06-13-2008, 07:50 AM	#6
Patrick Westfall Member Profile: Join Date: Apr 2008 Location: Spencer Iowa Posts: 238	Re: Patrick Westfall's Workout Log Friday, June 13th, 2008 "Michael" Three rounds for time: Run 800m 50 back extensions 50 sit ups Total Time: approx. 24 minutes
	__________________ -NEVER GIVE UP -THE ONLY THING THAT IS NECESSARY FOR THE TRIUMPH OF EVIL, IS FOR GOOD MEN TO DO NOTHING

06-15-2008, 06:08 PM	#7
Patrick Westfall Member Profile: Join Date: Apr 2008 Location: Spencer Iowa Posts: 238	Re: Patrick Westfall's Workout Log Sunday, June, 15th, 2008 Overhead Squat 95 105 125 135 140 Front Squat 225 245 255 260 270 Back Squat 270 280 290 300 320(2x)
	__________________ -NEVER GIVE UP -THE ONLY THING THAT IS NECESSARY FOR THE TRIUMPH OF EVIL, IS FOR GOOD MEN TO DO NOTHING

06-16-2008, 08:39 AM	#8
Patrick Westfall Member Profile: Join Date: Apr 2008 Location: Spencer Iowa Posts: 238	Re: Patrick Westfall's Workout Log Monday, June 16th, 2008 For time: 50 sit ups 50 double unders (changed to 100 regular. I can't do the double unders to save my life) Walking Lunges, 50 steps 50 sit ups 50 burpees 50 sit ups Total time: 14:49
	__________________ -NEVER GIVE UP -THE ONLY THING THAT IS NECESSARY FOR THE TRIUMPH OF EVIL, IS FOR GOOD MEN TO DO NOTHING

06-17-2008, 07:26 AM	#9
Patrick Westfall Member Profile: Join Date: Apr 2008 Location: Spencer Iowa Posts: 238	Re: Patrick Westfall's Workout Log Tuesday, June 17th, 2008 Seven Rounds for time 21 shoulder press 21 back extensions Total Time: 10:35
	__________________ -NEVER GIVE UP -THE ONLY THING THAT IS NECESSARY FOR THE TRIUMPH OF EVIL, IS FOR GOOD MEN TO DO NOTHING

06-19-2008, 12:22 PM	#10
Patrick Westfall Member Profile: Join Date: Apr 2008 Location: Spencer Iowa Posts: 238	Re: Patrick Westfall's Workout Log Thursday, June 19th, 2008 Back squat, 1 rep - 335 Shoulder Press, 1 rep - 165 Deadlift, 1 rep - 295
	__________________ -NEVER GIVE UP -THE ONLY THING THAT IS NECESSARY FOR THE TRIUMPH OF EVIL, IS FOR GOOD MEN TO DO NOTHING

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