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Old 06-21-2007, 02:13 PM   #21
Seth Hollen
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Location: Largo  FL
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easy workout wed. Gym was too crowded

warmup, 8 pullups, 8 dips, 6 p[ullups. 8 dips
incline press 35, 40 10 reps each

today warmup
stretch
1 arm dumbbell squat 35lbs, 8 reps each side
50lbs 7 reps each side, then another 7 each side

deadlift
10x95
8x 135
8x 185
6 x 225

back ext
10-12-20

GHD situps
10-12 (first set easy, second gard and fast

reverse GHD press with 25 lbs 10 each side
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Old 06-25-2007, 09:33 PM   #22
Seth Hollen
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OK My left buttock is hurting from that last workout.

today I did:
6pullups 8dips
5pullups with 10lbs 6dips
push press:
10x45
8x45
7x55
6x65
6x55
5x45

then a few squats with 45-55 trying out OHS postions I think I need to get my arms really wide

30minutes on bike.
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Old 06-29-2007, 05:06 PM   #23
Seth Hollen
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wed was:
warmup-stretch
9pullups!!!! 10 dips!!!!
5pullups with 10lbs
5 dips

seated high rows
10 @45 (each side)
5 together at 70 plus another 5 one at at time
5 together at 90 plus another 5 one at at time

OHS
8x45
8x65
6x75

some regular squats at 95 and some sumo squats
I really did hit my legs hard

15minutes treadmill @ 9-10min/mile
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Old 06-29-2007, 08:03 PM   #24
Seth Hollen
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big dinner..Paella :-)
went aout 8:45PM
warmup-stretch
standing push press
1045
8x65
4x95 (barely got the bar up
6x70

2x10 back ext

incline dumbbell press
10x0
8x40
5x50
55 was my goal but I couldn't get them up although I had energy left during the 50's
6x45

7pullups
7dips
5dips

GHD 25lb plate 1 armed press

10 each side 2 sets

ran 1 mile 7-10minutes pace

need more cardo
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Old 07-03-2007, 07:41 PM   #25
Seth Hollen
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mon was good
23 minutes running 10min pace usually some sprints in there

seated low row (just killing time)
45lbsx10
70x10
90x10
45x10

OHS
45x10
65x8
65x7
45x8


deadlift
10x45 warmup
95lbs
10-10-10 that was pretty hard about 80% effort
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Old 07-10-2007, 03:38 PM   #26
Seth Hollen
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I worked out friday but can't remember what besides
32minutes running.

ate like crap this weekend.

today was warmup-stretch-back ext
10pullups!!!
8dips
10 leg raises

pullups-dips
5-5
4-5
5-5

ran 25minutes 10minutes pace avg
did 2.5 miles
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Old 07-12-2007, 05:15 PM   #27
Seth Hollen
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5min warmup run, stretch
8 pullups, pretty solid too GTG
lat pulldowns, widest grip I could.
8x70
8x110
5x150

squats-dead lift-pushups
45lbs X10 warm ups
95Lbs: 15squats-15 deadlitfts-15pushups
135lbs: 12 squats-12 deadlifts-15 pushups
155lbs 8 squats 185lbs deadlifts 6resp 15 pushups

rode exercise bike 25minutes
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Old 07-13-2007, 03:47 PM   #28
Seth Hollen
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warmup stretch
8 pullups
incline dumbell press
35lbs
12-10
45lbs
8-6

decline crunches
12-12-10-10
varied a little to hit upper abbs some more
30 minutes running
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Old 07-20-2007, 08:21 PM   #29
Seth Hollen
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tues:

lots of OHS 40-70lb barbells. 15 reps each
ran 3 miles

wed
incline dumbbells
12x35, 10x45, 7x50, 4x55

55 was a new PR

ran the ramp with connie, that hurt me, I need to do it more

today:
ran the race! 3.5 miles 35minutes. I was hurting
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Old 07-24-2007, 11:08 PM   #30
Seth Hollen
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sat ran 4 miles

tues: warmup- stretch,

pullups:
8-2-4 (WTF)

incline dumbells
12x30
10x40
7x45

OHS
8x50
8x70

ran 2 miles
then did ramps with connie later (ran about 45minutes)
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