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Old 01-07-2011, 03:34 PM   #31
Steve Stanfill
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Re: Becoming!!!!

  • today at gym with Brian
    warm up eight minutes treadmill 10% incline alternating backward/forward with six dips every minute
  • 4 rounds for time
    10 185# squats
    10 incline situps
    10 lat pull downs 9 plates
    10 60# db incline press.
13 minutes ??? forgot seconds. had to switch up to 50# dumbells after second round. lookin back at my log i might be hitthig chest a little hard.I felt pretty weak today. Thanks Brian for showing up.
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Old 01-08-2011, 05:23 PM   #32
Steve Stanfill
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Re: Becoming!!!!

  • Today at Gym with Brian
    warm up five mins treadmill 10% incline 4.5 mph back/forward
    4 Rounds for time
    8 145# hang cleans
    10 ea left/right torso twists on cable xover machine 4,5,6,7 plates
    8 pullover to press with ez curl bar. 105#
    17 .25 Time had to drop 20 pounds off pull press after round one and dropped 30# off hang cleans after round 2. I hate to drop weight but i had to to keep effective form. again thanks Brian for showin up. [/SIZE]
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Old 01-09-2011, 05:37 PM   #33
Bryan Lewis
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Re: Becoming!!!!

Great work keep it up
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Old 01-10-2011, 04:35 PM   #34
Steve Stanfill
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Re: Becoming!!!!

legs today[LIST]
.
8 minutes backward treadmill 15% incline 3.5 mph keeping resistance on 20# resistance band.[drag simulation].
10 135# squat
2 sets 8 225# squat
2 sets 2 315# squat
5 225# squat
3 sets 8 400# leg press
3 sets 5 470# leg press
1 set 20 200# leg press
2 sets 8 lunges knee to floor 2 ea 45# dumbells
2 sets 5 lunges knee to floor 2 ea 60# dumbells
5 sets 8 170# calf raises full extension /hold for 2 seconds
1 hour 10 mins full workout.
wanted to throw in some deadlifts but back got tight again. im starting to see a pattern, back gets tight on days after big meal with full belly.
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Old 01-11-2011, 06:21 PM   #35
Steve Stanfill
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Re: Becoming!!!!

5 mins backward treadmill alternating speeds up to 5.5 with resistance band
  • db incline press 10@40, 10@50, 10@70, 5@70, 4@75.
    db press flat 5@75, 8@70, 10@65, 8@65.
    flat bench barbell press with 20# resistance band 10@135, 8@165, 2@185, 8@155
    decline barbell bench press with 20# resistance band assist.
    5@195, 6@185, 7@175, 10@155, 13@135, 8 (without assist) 135.
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Old 01-14-2011, 08:18 PM   #36
Steve Stanfill
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Re: Becoming!!!!

wed was a random day focusing on core. maxed out on deadlift and got another PR 385# Im assuming I am gaining on this excercise so much since I have never done them. Im sure my gains will stop soon but lovin some results right now. I rested thurs and fri super lazy days be back tomorrow.
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Old 01-15-2011, 03:52 PM   #37
Steve Stanfill
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Re: Becoming!!!!

chest day with Brian
  • 4 sets of ea excercise all 12, 10, 8, 8, reps.
    flat barbell press.115, 135, 165, 195. last set with assist
    incline db press 45, 50, 60, 65.
    pullover to press ez curl bar. 85, 95,105, 105.
    cable flys 7, 8, 10, 12. plates.
    .
    threw in some torso twits 2 sets of 10... 15 situps 3 sets of knee raises and finially maxed on bench press with assist 2 at 225. 1 at 245. 2 at 225. and 6 dips. Finished!
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Old 01-15-2011, 05:45 PM   #38
David Orr
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Re: Becoming!!!!

That's some old school ****! Probably be sore tomorrow night. Nice job.
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Old 01-16-2011, 01:25 PM   #39
Steve Stanfill
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Re: Becoming!!!!

Today with Brian at gym Metcon Day.
  • 8 deadlifts 225#
    15 incline situps
    15 back raises with 10# plate.
    10 bent over rows 50# db ea right / left
    10 75# standing curls ez curl bar.
    3 rounds for time. stopwatch messed up again. about 17 minutes.
    Brian finished up with 100 jumping jacks I finished with 25. Back got super tight again was afraid of spasm or locking up.
This one kicked my butt, no rests all out and breathing felt pretty good considering workload. I just might be making progress, or ADAPTING TO TORMENT!
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Last edited by Steve Stanfill; 01-16-2011 at 01:29 PM..
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Old 01-16-2011, 10:09 PM   #40
David Orr
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Re: Becoming!!!!

Nice job on the metcon today Steve. Wish I could have been there.
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