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Old 05-24-2007, 08:59 PM   #11
Seth Hollen
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stretch
a lot of air squats- 50ish, working on my form
pullups-leg lifts- dips
7-12-6
5-10-6
5-12-6

decline situps
10 minon bike
then tabata set on c2 rower
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Old 05-26-2007, 04:18 AM   #12
Seth Hollen
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went to gym at 9pm
no warmup, some quick arm stretching
6pullups (couldn't do a 7th)
squats
8x45
6x95
6x135
6x145
6x95

incline dumbell press
8x35
8x40
8x45 (failure)
4x50(failure)

somepost stretching for legs
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Old 05-28-2007, 04:25 PM   #13
Seth Hollen
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sat-sun off
Drank too much this weekend, My weight is down to about 180-181. depends on how hydrated I am

10min warmup on stationary bike
stretching
2 sets of GHD situps (10 each)
then I tried to copy something I saw on the gymjones website.-
I laid back in a GHD situp with my torso parallel to the floor. I had a 25lb weight plate (has a hand grip) I held it like a kettlebell. I did 1 armed chest press while holding that position. 5 one side then 5 the other. did that 2 times.


then my own private painstorm.
deadlift @ 95lbs - 10 pushups- 10 squats
20minutes.
I did 10 sets
The squats were easy, maybe I should have done more or added weight??
the last 3 I couldn't do the pushups, I had to do them on my knees. I felt like puking!

I did a few deadlifts at 135 after just to see how if felt. (I think I need to hook up with a coach to make sure my form is right)

then 5 no-kip pullups (trying GTG to get my numbers up)

I'm done. I was planning on running today a little but maybe later
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Old 05-31-2007, 09:07 PM   #14
Seth Hollen
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realized the deadlifts from monday wre at 135 NOT 95 :-)
and the last set was at 225
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Old 05-31-2007, 09:09 PM   #15
Seth Hollen
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tues-wed rest I was so sore!

faster 24 hours today and my workout was at about 22hours.

warmup-stretch
3x10 back ext
pullups-dips-leg lifts
7-7-8
7-6-8
5 pullups

then some OH squats with 45lb barbel about 20 total

run 15 minutes. leg was weak
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Old 06-07-2007, 11:26 AM   #16
Seth Hollen
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rested till monday
MondayI went in the AM but the gym was too crowded I did some incline presses and that was it.
went back that evening and did:
Deadlifts then pushups 8 rounds
8DL @ 135 then 10 pushups
did that 6 rounds then
5DL @ 185 then 10 pushups
2 rounds.

some seated back rows from 45-90lbs (each side)
barbell BP 15-15-20-20
working on my endurance

hen I decided to finish killing my back and legs with a tabata set on the C2 rower.
I went to the bar to recover. hence my inebriation. This is the preferred Jarhead recovery method
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Old 06-07-2007, 09:12 PM   #17
Seth Hollen
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I felt bad again, I've been eating like crap and drinking too much

today was warm up/ stretch then

pullups/dips
8/7
5/6
why aren't my dips improving?

squats tried OHS- 45 and 65 lbs I couldn't get low

then just sets of 6 at 95 and 2@135
then 25minutes on exercise bike

Later on went running w/John 22minutes my leg felt really good, my ankle started to hurt a little at the end
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Old 06-09-2007, 07:53 PM   #18
Seth Hollen
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friday was warmup, stretch
6pullups-7dips
4pullups-6dips
these pullups with a 5lb plate between my knees

low seated rows
each side:
10 @ 45
10 @ 70
6 @ 90

3x10 back ext
2x8 GHD situps

still weak and no energy

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Old 06-14-2007, 01:10 PM   #19
Seth Hollen
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taking it very very easy this week.
Monday I did alot of push presses and push jerks, 50-90lbs
I did too many! should have gone easier.

today I did warmup-stretch
8 pullups, 8 dips, 12 leg raises and I was tired!!!!
I did 30 minutes on the stationary bike and went home :-(
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Old 06-16-2007, 05:39 PM   #20
Seth Hollen
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rested fri:
today I am jumping back into my workouts.
I'm hoping to aim for increased reps and not as much weigh increase.
today was stretch
back ext 3x10
GHD situps 2x10

then my own WOD
seated incline dumbbell press (almost verticle)
10 @ 35lbs 8 @ 35lbs
( I was aiming to do 40 lbs for my WOD but I couls tell that was too much)
WOD: max rounds in 20 minutes
8x30lb seated incline dumbbell press
8 burpees
10 air squats

I did I think 7 rounds (I lost count It was just over 20 minutes)

started with 10 reps on every thing but I couldn't do it. the first 6 reps with the dumbbells were easy the 7-8 killed me

then I did a tabata set on the C2 rower.
I was dead!


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