Scott's training log and occasional insights...

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Scott Shetler
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Re: Scott's training log and occasional insights...

#181 Postby Scott Shetler » Tue Nov 18, 2014 6:43 pm

Tuesday, 11/18/14-long cycle+upper
long cycle: 16kg x 9,9,9,9,11 / 5:00-NBL=47, Volume=1,504kgs
bench press: 95x10, 105x8, 115x6, 115x6, 95x18 -- incline DB bench: 35x10
seated row: 100x10, 110x8, 120x6, 120x6, 100x20 -- pulldown: 100x12
barbell curls: 45x10, 55x8, 65x6, 45x10 -- DB curls: 20x18
pushdowns: 50x10, 60x8, 70x6, 50x12 -- French press: 40x20
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org

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Scott Shetler
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Re: Scott's training log and occasional insights...

#182 Postby Scott Shetler » Thu Nov 20, 2014 12:52 pm

Thursday, 11/20/14-deadlift
rack deadlift (#1 pin): worked up to 320+40lbs of chains x 5, 320+80lbs of chains x 5
chins x 24 reps
shrugs: 3x10
reverse hyper: 3x10
abs: 6 sets
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org

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Scott Shetler
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Re: Scott's training log and occasional insights...

#183 Postby Scott Shetler » Fri Nov 21, 2014 6:55 pm

Friday, 11/21/14-long cycle
long cycle: 20kg x 6,6,6,6,8-NBL=32, Volume=1,280kgs
1-arm long cycle: 24kg x 14+14 reps each arm, volume=336kgs/per arm
pulldown: 6x6-10
running x 20:00
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org

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Scott Shetler
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Re: Scott's training log and occasional insights...

#184 Postby Scott Shetler » Mon Nov 24, 2014 10:45 am

Monday, 11/24/14 - Long Cycle
*warmed up with foam rolling, 2-arm kettlebell swings, lat pulldowns, and Indian Club swings
long cycle: 24kg x 4,4,4 (12/3:00), 24kg x 7 / 1:00, 24kg x 8 / 1:00-NBL=27, Volume=1,296kgs
running x 30:00
abs x 4 sets
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org

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Scott Shetler
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Re: Scott's training log and occasional insights...

#185 Postby Scott Shetler » Tue Nov 25, 2014 4:28 pm

Tuesday, 11/25/14 - Deadlift and strength training
*warmed up with reverse hypers and lat pulldowns
deadlifts (reverse band w/ average band): worked up to 405x5, was supposed to do 415x5 but my right hip was in a lot of pain so I skipped the last set.
bench press: 110x5, 130x3, 145x1; w/ram 145x15
seated row: 90 x 12 / 5
dumbbell curls: 4x10
pushdowns: 4x10-12
weighted abs: 4x15-25
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org

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Scott Shetler
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Re: Scott's training log and occasional insights...

#186 Postby Scott Shetler » Sun Nov 30, 2014 12:27 pm

Friday, 11/28/14 - kettlebell GPP
Easy KB circuit:
-KB squat x 5
-1-arm clean & press x 3 ea.
-2-arm swing x 10
*performed 5 rounds of this with a 50lb. kettlebell

Thursday, 11/27/14 - yoga
90 minute yoga class

Wednesday, 11/26/14 - long cycle
*warmed up with 2-arm swings and lat pulldowns
long cycle: 24kg x 4,4,4,5 / 4:00, 24kg x 8 / 1:00, 24kg x 9 / 1:00-NBL=34, Volume=1,632kgs
running x 20:00
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org

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Scott Shetler
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Re: Scott's training log and occasional insights...

#187 Postby Scott Shetler » Tue Dec 02, 2014 7:00 pm

Tuesday, 12/2/14 - long cycle
long cycle: 24kg x 5,4,4,5 (18 / 4:00), 24kg x 8 / 1:00, 16kg x 18 / 2:00-NBL=44, Volume=1,824kgs
snatch: 16kg x 26+26 / 3:00
running x 20:00

Monday, 12/1/14 - long cycle
long cycle: 24kg x 7 / 1:00, 20kg x 11 / 1:30, 16kg x 20 / 2:00, 24kg x 5 / 0:30, 20kg x 6 / 0:30, 16kg x 6 / 0:30-NBL=55, Volume=2,088kgs
squat: 2x8, 1x4
incline bench: 1x7, 2x6
lat pulldowns: 3x10
weighted abs: 3x12-15
reverse sit-ups: 3x10-15
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org

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Crystal
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Location: Salt Lake City, Utah

Re: Scott's training log and occasional insights...

#188 Postby Crystal » Wed Dec 03, 2014 9:51 pm

Kelly keeps telling me how she's jealous of all your KB training and you are making her regret her decision to stick with powerlifting ;)

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Scott Shetler
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Re: Scott's training log and occasional insights...

#189 Postby Scott Shetler » Fri Dec 05, 2014 9:23 am

Good! It's what she gets for being a fraidy-cat!!! :lachmal:

Thursday, 12/4/14 - deadlift
warmed up with reverse hypers and pulldowns
deadlift (rack pull off #3 pin): worked up to 385x4, 370x4
lat pulldown: 4x6-10
weighted abs: 4x15-20
hammer curls: 5x6
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org

User avatar
Scott Shetler
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Posts: 222
Age: 42
Joined: Wed Jun 12, 2013 9:30 am
Location: Atlanta, GA
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Re: Scott's training log and occasional insights...

#190 Postby Scott Shetler » Fri Dec 05, 2014 5:36 pm

Friday, 12/5/14 - long cycle
warmed up with kettlebell swings and lat pulldowns
long cycle: 16kg x 10; 20kg x 8; 20kg x 8,8,8; 24kg x 8; 24kg x 8; 20kg x 8; 16kg x 10,10-NBL=86, Volume=2,944 kgs
1-arm overhead KB holds: 24kg x 30 sec. each arm / 2 sets
partial squat / jumping squat combo: 95 x 20 / 30 -- 2 sets
forearm flexion / extension: 95 x 15,12 ea.
abs: 4x15-25
running x 20:00
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org

User avatar
Scott Shetler
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Posts: 222
Age: 42
Joined: Wed Jun 12, 2013 9:30 am
Location: Atlanta, GA
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Re: Scott's training log and occasional insights...

#191 Postby Scott Shetler » Mon Dec 08, 2014 4:53 pm

Monday, 12/8/14 - Long Cycle + upper body assistance
*warmed up with Indian clubs, reverse hypers, pulldowns, and light KB clean & jerks
long cycle: 16kg x 9, 20kg x 8, 24kg x 8; 16kg x 10, 20kg x 8, 24kg x 8; 16kg x 10, 20kg x 9, 24kg x 8, 28kg x 6-NBL=84, Volume=3,416kgs
seated row: 4x12,10,8,15 -- lat pulldown: 1x15
bench press: 4x8,6,4,12 -- incline bench: 1x10
pushdowns: 3x15,10,10
weighted abs: 3x15,12,15
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org

User avatar
Scott Shetler
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Posts: 222
Age: 42
Joined: Wed Jun 12, 2013 9:30 am
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Re: Scott's training log and occasional insights...

#192 Postby Scott Shetler » Tue Dec 09, 2014 4:43 pm

12/9/14 - Long Cycle + lower body assistance
*warmed up with reverse hypers, pulldowns, light KB long cycle
long cycle: 16kgx9 / 1:00, 20kgx8 / 1:00, 24kgx8 / 1:00; 20kgx8,8 / 2:00; 16kgx8,8,8 / 3:00-NBL=65, Volume=2,400kgs
squat / jump squat: 135x5 / 25, 155x3 / 20, 185x1 / 15; 205x1 / no jump squat, 225x1 / no jump squat
pulldown: 3x8
BB wrist curl: 2x15
med ball abs: 3 x 15/15/15, 12/12/12, 10/10/10
heavy club gamma casts, light club shoulder mobility, forearm pronator/supinator, heavy grippers x 3 circuits
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org

User avatar
Scott Shetler
Manatee
Posts: 222
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Joined: Wed Jun 12, 2013 9:30 am
Location: Atlanta, GA
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Re: Scott's training log and occasional insights...

#193 Postby Scott Shetler » Thu Dec 11, 2014 11:44 am

Thursday, 12/11/14 - Deadlift
*warmed up with reverse hypers and lat pulldowns
deadlift (rack pull off the #1 pin): worked up to 330+40lbs of chains x 4; 330+80lbs of chains x 2
lat pulldown: 3x10
weighted abs: 2x12, 1x20
hammer curls: 4x6-8
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org

User avatar
Scott Shetler
Manatee
Posts: 222
Age: 42
Joined: Wed Jun 12, 2013 9:30 am
Location: Atlanta, GA
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Re: Scott's training log and occasional insights...

#194 Postby Scott Shetler » Sun Dec 14, 2014 6:08 pm

Friday, 12/12/14 - Long Cycle
*warmed up with 2-arm swings and lat pulldowns
long cycle: 16kg x 8,8,8,8,8 40 / 5:00; 16kg x 5, 20kg x 3, 24kg x 1 / 3 rounds-NBL=67, Volume=2,264kgs
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org

User avatar
Scott Shetler
Manatee
Posts: 222
Age: 42
Joined: Wed Jun 12, 2013 9:30 am
Location: Atlanta, GA
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Re: Scott's training log and occasional insights...

#195 Postby Scott Shetler » Mon Dec 15, 2014 3:21 pm

Monday, 12/15/14
*warmed up with 2-arm swings and lat pulldowns
long cycle (light technique set): 16kg x 16 / 2:00
squat / jump squat combo: 145x5 / 20, 165x3 / 15, 185x1 / 10
bench press: 105x5, 120x5, 135x5; w/RAM 135x12, 135x8
chins x 30 reps
kettlebell snatch: 16kg x 27+27 / 3:00
heavy and light club swinging to finish x a bunch
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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