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Old 02-06-2008, 10:00 PM   #21
Grant Scalf
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Re: log(10)=1

I rested today. I am going to do a 3 miler in the morning at an 8min pace. Tomorrow afternoon I plan on doing Murph...:stir:
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Old 02-08-2008, 10:41 AM   #22
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Re: log(10)=1

Oh gees, where to start...

Thursday AM Workout:
3 mile, hilly run - 23:08
Decided to take it easy and work on my POSE form going downhill - I can't quite wrap my mind around it when heading downhill.

Thursday PM Workout:
Murph - 37:55
First mile was in 6:00. I did 100 pull ups unbroken since there is only one pull up bar in the gym and it is inconveniently attached to the only squat rack. The pull ups took around 8 minutes, and then I alternated the 10 push ups and 15 squats for about 12 minutes. The quick movement of the air squats always brings me close to Pukie when my reps get up that high. The last mile was a killer - about 11 minutes. I look forward to cleaning this time up...
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Old 02-08-2008, 05:11 PM   #23
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Re: log(10)=1

Friday Workout:
CFWUx3
OHS 95x5 115x5 135x5x3

Kept it light and easy because I am bouldering tomorrow.
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Old 02-09-2008, 04:27 PM   #24
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Re: log(10)=1

A Beautiful Saturday:
Spent the day at Little Rock City. I had to get up at 5:30, but it was well worth it. I climbed several V3s and two V4s, one of which I had never done before. It was a good little day of bouldering. I love the linear progression of getting back on the rock and sky rocketing up grades...

Tomorrow is rest.
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Old 02-12-2008, 05:00 PM   #25
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Re: log(10)=1

Monday Workout:
CFWUx2
OHS - 45x10 90x10
Squat - 135x5 185x5 225x3 245x5x3
Deadlift - 135x5 185x3 225x3 265x5x2

I then went straight to training some soccer players and cooled down via their warm up and stretch.
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Old 02-12-2008, 05:04 PM   #26
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Re: log(10)=1

Tuesday AM Workout:
(AM workout turned out to be early afternoon workout)
Half mile
Agilities and light stretching
Half mile
1 mile repeats x3 at what felt like a 6:30 pace

I did this entire workout in my new Vibram fivefingers! My calves are burning. I thought they were hurting after I did the POSE running on the treadmill with my soccer turfs, now they are truly crushed. I can't wait for tomorrow... I love the FF; they are everything I thought they would be after reading the lengthy thread on the boards here about shoes. I look forward to more mileage in these beasts.
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Old 02-12-2008, 05:10 PM   #27
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Re: log(10)=1

Tuesday PM Workout:
CFWUx2
Tuck planche - 3x30s
One leg tucked front lever - 4x15s
Frog sit? - 2x20s
Tuck front lever pull ups - 3x10
Parallette push ups hands at waist - 3x10
L-sit - 3x30s (last one ended way below parallel)

I am seeing a lot of hypertrophy in my anterior and posterior delts from what I deduce to be the isometric work. My chest is bigger than it has been in a while, and I haven't bench pressed since early December.
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Old 02-13-2008, 03:34 PM   #28
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Re: log(10)=1

Wednesday Workout:
CFWUx3
5 Rounds
OHS 95x10
L-hang chin ups x10

...and then I did 3 rounds of 95x15 back squat and regular chin ups.

Jessica's Workout :
CFWUx3
Back squat - 45x5x2 65x5 95x5 105x5 110x5x2
Bench press - 45x10x2 65x5 80x5 85x5x2
DB power clean - 12x5 20x5x3
GHD sit ups - 3x20
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Old 02-18-2008, 12:46 PM   #29
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Re: log(10)=1

Thursday AM Workout:
Warm up run, agilities, light stretching
300m hill repeats x8 in the fivefingers
Stretching

Thursday PM Workout:
Skipped the isometric ring and parallette work tonight because of slight tendonitis.

Saturday:
I went bouldering at Little Rock City. I sent the classic V5 Ghengis Khan. This makes 3 weeks in a row of moving up one number grade. I felt good, and I think I will attempt a V6 next Saturday.

Sunday:
Rest
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Old 02-18-2008, 07:27 PM   #30
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Re: log(10)=1

Monday Workout:
CFWUx3
Back squat - 45x5x2 135x5 185x3 225x5x3
Press - 45x5 95x5 125x5x3
Deadlift - 135x5 185x4 225x3 2865x5x2
Core work - 3 rounds of 20 GHD sit ups, 20 knees to elbows, 20 oblique crunches on GHD
Jog - 1.5 miles at 6 min/mile pace on treadmill with fivefingers (whole workout was in FF)
Stretch

Jessica's Monday workout:
CFWUx3
Back squat - 45x5x2 65x5 95x5 110x5 120x5x2 (5 away from bodyweight squat!)
Bench press - 45x5 65x5 75x5x2 80x5 85x5
BP superset with pull ups - 1x5 w/ 20lb assist then 2x5 with 10lb assist
DB power clean - warm up with 12lb then 20lb DBs 3x5
Core work - L-sits 3x20s then 3 rounds of 20 GHD sit ups, 20 knees to elbows, 20 oblique crunches on GHD
Stretch
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