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Old 06-04-2010, 05:09 PM   #20 (permalink)
mroutdoorsman
'Man of Stone'
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Join Date: May 2010
Location: Oak Harbor, WA
Posts: 430
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6/4 - Strength Training

1100-1200

Got my ass kicked in a hardcore way by my strength coach today!

[1 minute rest between each superset set also(not including breaks between the actual superset groups)]

Warm-up Cardio
Treadmill - 5 min. @ 5mph -> 5min. @ 6mph

1 minute rest

Plyometric Clap Push Ups
a. 20 Regular + 10 from knees
b. 20 Regular + 10 from knees
c. 20 Regular + 10 from knees

30 sec. rest

1: Explosive Clean and Jerks
a. 15 x 45lbs
b. 15 x 65lbs
c. 17 x 65lbs (To fail)

30 sec. rest

2: Situp + Pullup (Laying on decline bench under smith machine do partial situp, grab bar and pull body to bar where chest touches bar, release and repeat. The pull up to the bar should be done with as much explosion and burst as possible.)

35 x Bodyweight
35 x Bodyweight
52 x Bodyweight (To Fail)

1 minute rest

3: Dumbbell Jump Squats (These sucked!)
a. 30 x 40lbs
b. 35 x 50lbs
c. 35 x 50lbs

1 minute rest

4A. Single Handed Cable Rows (Alternating Hands)
a. 30 x 32.5lbs
b. 30 x 37.5lbs
c. 41 x 37.5lbs (To Fail)

4B. Single Handed Kneeled Flies (Ground and Pound w/ Cables)
a. 30 x 32.5lbs
b. 30 x 37.5lbs
c. 40 x 37.5lbs (To Fail)

1 minute rest

5A. Barbell Curl
a. 15 x 55lbs
b. 15 x 65lbs

5B. Hammer Strength Seated Dips
a. 20 x 90lbs
b. 20 x 140lbs

5C. Hammer Strength V-Squat
a. 20 x 180lbs
b. 20 x 270lbs
c. 26 x 360lbs (To Fail)


Sparring and Grappling @ 1630-1730 today and will post details and a small review on my new Fairtex gloves today after the class is over.

Also will start out my Nutrition log as a once a day thing at the end of the day today but will do pre/post workout shakes and nutrition along with my workouts. All will be contained within this log!
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