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Old 12-17-2013, 09:39 PM   #1471 (permalink)
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Dropped into the hometown gym to do some rolling and see everyone and watch the promotions and the owner ended up promoting me to purple belt today. Very unexpected and now I feel obligated to train my ass off to own and deserve it. It sucks that I'll be going into a new gym as a out of tune purple belt, especially since I dropped in last month as a blue. Oh well, #1 fitness priority is to feel worthy of this rank.


Stealing a bunch of drills from these to try to get back into gear



Today:

Warmup jog/rolls/shrimping
Side sit outs 20,20
Around sit outs 20,20
Leg Circles :30,:30
Hip up triangles 20,20
Hip drive throughs 20,20
Side bridges 30,30
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Old 12-21-2013, 08:47 PM   #1472 (permalink)
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illmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of light
8mins Warmup jog/rolls/shrimping

Side sit outs 20,20,20
Around sit outs 20,20,20
Leg Circles :30,:30,:30
Hip up triangles 20,20,20
Hip drive throughs 20,20,20
Side bridges 30,30,30
Technical Standup 20,20,20

Lying Chin Tucks 20, 20
Lying Side to Sides 20, 20
Forward Neck Bridge :30,:30
Headstand :30,:30
Backward Neck Bridge :30,:30

Big stretch

added a third set and technical standups at the end are a killer. Right now I'm just doing as sets with 30 second rests but I might try to do it in circuits.

Added a little neck circuit too.
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Old 12-22-2013, 08:59 PM   #1473 (permalink)
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illmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of light
10 Min jog

Squat 5,5,5,5,5@225lbs
Bench Press 5,5,5,5,5@165lbs
Deadlift 5,5,5,5,5@225lbs
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Old 12-24-2013, 02:53 AM   #1474 (permalink)
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illmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of light
30mins skipping
3x3mins shadowbox
3x3mins heavybag
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Old 12-27-2013, 11:03 PM   #1475 (permalink)
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illmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of light
8mins Warmup jog/rolls/shrimping

Side sit outs 20,20,20
Around sit outs 20,20,20
Leg Circles :30,:30,:30
Hip up triangles 20,20,20
Hip drive throughs 20,20,20
Side bridges 20,20,20
Technical Standup 10,10,10

Going through it as a circuit now, with some occasional pauses to stop myself from puking.
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Old 12-29-2013, 02:54 AM   #1476 (permalink)
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illmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of light
10 Min jog

Squat 5,5,5,5,5@230lbs
Bench Press 5,5,5,5,5@170lbs
Deadlift 5,3@230lbs

​Back's been giving me warning signs for awhile now and was especially tweaky today, got out of the deadlifts early.
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Old 01-03-2014, 07:09 PM   #1477 (permalink)
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illmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of light
Squat 5,5,5,5,5@185lbs
Bench Press 5,5,5,5,5@155lbs
Deadlift 5,5,5,5,5@185lbs
​Chin Ups 5,5,5,5,5@b/w

Light weights, easy on the back.
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Old 01-05-2014, 03:10 AM   #1478 (permalink)
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illmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of light
30mins skipping
3x3mins shadowbox
3x3mins heavybag
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Old 01-05-2014, 07:29 PM   #1479 (permalink)
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illmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of light
8mins Warmup jog/rolls/shrimping

Side sit outs 20,20,20
Around sit outs 20,20,20
Leg Circles :30,:30,:30
Hip up triangles 20,20,20
Hip drive throughs 20,20,20
Side bridges 20,20,20
Technical Standup 10,10,10

Full circuits now without pause and no threats of vomit. Try to tack on another set next time.
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Old 01-09-2014, 06:52 PM   #1480 (permalink)
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illmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of lightillmatic is a glorious beacon of light
Yesterday:
Squat 5,5,5,5,5@190lbs
Bench Press 5,5,5,5,5@160lbs
Deadlift 5,5,5,5,5@190lbs
Chin Ups 5,5,5,5,5@b/w+2.5lbs


Today:
Pushup Burpees (5xrounds, 3mins on 1min off)
1 -29
2 -23
3 -24
4 -22
5 -22
Total-120

+6 on last one. Oh man I got the noodle legs from that one.
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