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Old 04-19-2010, 11:30 PM   #21
Zachary Nichols
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Re: My First Workout Log!

4/19 1x20 Back Squat 225# (ended up breaking it into 4x5 which next time I need to complete the 1x20 set all the way w/o stopping)

3x10 Pull overs (20#) used lightweight so not to engage any muscles but to expand the rib cage after doing the squats.

3 Rounds of :

Ring Dips and Strict Pull Ups x 10 (45#)

Bonus Round with Body Weight

After the 3 Rounds:

Plank 45# for 1 min

GH Raises 1x10 BW
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m 25 5'11" 215 lb. 2000m Row 7:09 Fran 3:19 Helen 9:46 Annie 5:30 Clean & Jerk 255/ I give All thanks to my Lord and Savior!

Last edited by Zachary Nichols : 04-19-2010 at 11:32 PM.
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Old 04-20-2010, 08:55 PM   #22
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Re: My First Workout Log!

Got off work late, so I decided to put the sandbags to use.

1 mile run- 50# sandbag on shoulders and back

10 Burpees for every stop

Stopped 7 times for a total of 70 Burpees

My lungs took a beating..... I think I actually started to weez a little, lol,jk.
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Old 04-21-2010, 10:07 AM   #23
Zachary Nichols
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Re: My First Workout Log!

5 Rounds for time:

95# Power Snatch x 10

Push Ups x 20

24" Box Jumps x 30


18:02
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Old 04-24-2010, 11:10 AM   #24
Zachary Nichols
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Re: My First Workout Log!

04/23/2010

5 Rounds for time of:

15 Hang Power Cleans (135#)

15 Burpees

10:50

Did a couple light Snatch Balances after, worked up to 185#. Felt like I could have gone up quite a bit more.
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Old 04-28-2010, 04:23 PM   #25
Zachary Nichols
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Re: My First Workout Log!

Angie:

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

17:02

500m Row- 1:42

I want to do 1/2 Angie with weighted vest next.
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Old 04-30-2010, 03:11 PM   #26
Zachary Nichols
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Re: My First Workout Log!

2000m Row

7:17

Way off PR. Felt miserable today. Only getting 4-5 hours of sleep a night. Not cutting it!
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m 25 5'11" 215 lb. 2000m Row 7:09 Fran 3:19 Helen 9:46 Annie 5:30 Clean & Jerk 255/ I give All thanks to my Lord and Savior!
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Old 05-11-2010, 09:33 PM   #27
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Re: My First Workout Log!

5 Rounds of 30 sec on and 30 sec off:

C2B

DB Push Press

SDHP (135#)

Total Reps 205

Extra Work

2 Rounds of:

20 pushups 200m sprint 20 pushups 20 Box Jumps

After: 5 Rounds of 10 sec L sits on the pirouettes!
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m 25 5'11" 215 lb. 2000m Row 7:09 Fran 3:19 Helen 9:46 Annie 5:30 Clean & Jerk 255/ I give All thanks to my Lord and Savior!
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Old 05-12-2010, 10:50 AM   #28
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Re: My First Workout Log!

5 Rounds for time:

10 Power Snatch (135#)

20 Burpees

17:44

Did a extra round after

Plan on doing a 2000m Row at 7:30p

Since I graduated last week I will try to do a heavy metcon and a light metcon each day now and hopefully I can do 3 days on 1 day off consistently.
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Old 05-13-2010, 09:43 PM   #29
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Re: My First Workout Log!

Russian Warm up: Intermediate B

OH Squats: 135x5/155x5/175x5/185x5/190x5

1/4 Angie (20# Weight Vest)


6pm: 1000m Row (3:20)/500m Row/250m Row/250m Row

Tweaked my back a little
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Old 05-19-2010, 03:40 PM   #30
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Re: My First Workout Log!

10-5-5-5 Back Squat

225-315-325-330

5-5-5 OH Press

155-165-175

21-15-9 for time of:

KB Swings (70#)
Squat Jumps
KZE

6:25

After: 2x20 Halo's with 45# plate
2x3 Muscle Ups
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m 25 5'11" 215 lb. 2000m Row 7:09 Fran 3:19 Helen 9:46 Annie 5:30 Clean & Jerk 255/ I give All thanks to my Lord and Savior!
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