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Old 07-26-2007, 11:29 AM   #31
Seth Hollen
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down to 179 :-)

wed: squats:
12x45
10x95
8x135
7x155
5x185

deadlifts:
10x135
8x185
8x205
5x225

ran 3miles with john
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Old 07-30-2007, 02:43 PM   #32
Seth Hollen
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friday: ran 20 minutes outside.

monday:
warmup, stretch
some squats, finally did a couple pistols, holding onto something for stability.
6 sets of 5 DH pullups
2x25 leg lifts laying on a weight bench

ran 30 minutes, 2.7 miles kept my HR 150-155 at 11:30 pace most of the time.
kicked up the speed the last 3 miutes
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Old 07-31-2007, 11:34 PM   #33
Seth Hollen
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tues:
20minutes to workout

OHS
12x40
10x50
8x70
7x80

last 2 sets I did a set of thrusters also.

then 40lb seated dumbbell press one set of 8
had to get going
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Old 08-05-2007, 07:42 PM   #34
Seth Hollen
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WED:
I warmed up with some dumbbell push press, and 1 armed dumbbell OHS (25lbs) I did 2 sets for each
then did 70lb barbell OHS2x10

I need to increase my total work so I did my little WOD I thought of there.
21-15-9 reps. This was my first time doing this many reps. man I was hurting. the last set was actually the easiest which means I need more stamina!

50lb barbell OHS- GHD back EXT- 50lb barbell thrusters (I need to work on those I hardly move my legs)

it took me about 13minutes. I'm not happy with that time.

half way through a trainer brought a client to use some machine right behind me. She was keeping one eye on me as I was doing my OHS I think she was afraid I was going to drop the bar on her client:-)

Thur: I ran
friday Quick workout and then ran 3miles
Sat ran 2.5 miles out side. (too hot)
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Old 08-07-2007, 03:15 PM   #35
Seth Hollen
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monday:
8pullups

Squats:
12x45
12x95
10x135
7x180

deadlifts
12x95
8x135
6x180


tues:
8pullups
10 dips

pushpress
12x40
10x60
8x70

incline DB press
10x30
8x40
6x50

lat rows
5together 5 each side
90lbs
135lbs
180lbs

tabata set on C2 rower
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Old 08-18-2007, 10:54 PM   #36
Seth Hollen
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last monday I sprained my L wrist and split my chin open skateboarding.

wed I did a few 1 armed DB OHS squats
1 set of incline DB press
ran 20 minutes on treadmill

then later ran 45 minutes with Linaea and Connie.
did 200meters of lunges

Connie was hurting :-)
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Old 09-11-2007, 12:14 AM   #37
Seth Hollen
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Re: The Setherd's workout journal

Been working out, just not logging

wrist still hurts and limits a lot of what I can do
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Old 10-01-2007, 09:12 PM   #38
Seth Hollen
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Re: The Setherd's workout journal

Need to get bak into logging:
Monday was
stretch
pullups 8-6-5-5
incline dumbbell press
10@35
7@45
6@55
5@50

did 3 dips, wrist still hurts.

1000m on C2 rower
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