Beat 'em up!

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Jeffrw
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Beat 'em up!

#1 Postby Jeffrw » Thu Mar 26, 2009 6:40 am

5:30 a.m.

joint mobility drills warmup

A1: 70lb kettlebell Military Press 3x5 L/R
A2: 55lb kettlebell stand on one leg one arm row 3x6 L/R

one set of A1, rest one minute, one set of A2, rest one minute, repeat.

B: 70lb kettlebell swings, tabata (8x20:10 work to rest)

pwo shake:
soy protein isolate
hemp protein powder
strawberries, blueberries, banana
1 tsp cinnamon
3 tbsp sugar

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MaryStella
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Re: Beat 'em up!

#2 Postby MaryStella » Thu Mar 26, 2009 9:19 am

Love the tabatas they always kill me. Nice work.

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Jeffrw
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Re: Beat 'em up!

#3 Postby Jeffrw » Sun Mar 29, 2009 3:37 pm

Image

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Jeffrw
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Re: Beat 'em up!

#4 Postby Jeffrw » Tue Mar 31, 2009 8:16 am

a1: double KB Military Press, 55lb, 1x6, 2x7, 2x7
a2: bent over alternating KB rows, 62lb, 3x6

one set of A1, rest one minute, one set of A2, rest one minute, repeat.

b1: weighted dips, +35, 3x5
b2: barbell curls, 75lb, 3x5

one set of b1, rest one minute, one set of b2, rest one minute, repeat.

800mx4 @ 7:00min/mi pace.

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Jeffrw
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Re: Beat 'em up!

#5 Postby Jeffrw » Thu Apr 02, 2009 8:31 am

a1: Double KB Military Press, 55lb, 3x8
a2: Double KB Bent Over Row, 55lb, 3x8

b1: Weighted Dips, +25, 3x6
b2: Trap Bar Deadlifts, 205x5, 255x5, 275x5

c: ab wheel rollouts


it's been forever since doing deadlifts, let alone trap bar deads. On saturday, I'll up the poundage on them and probably go to a heavier 3x3 once I regain my comfort level with them.

I went down on weighted dips, I felt like I was getting sloppy on the +35 when I got further along in the workout. So I am going to concentrate on +25 and work up to a nice solid "easy" 8-10 reps before starting over at +35.

This is a great workout and I felt like a million bucks afterwards.

Post-workout shake:
1c Yogurt
2 scoop Soy Protein Isolate (20g protein)
3 tbsp Hemp Protein Powder (10g protein)
1tsp cinnamon
sugar
banana, strawberries and blueberries.

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Jeffrw
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Re: Beat 'em up!

#6 Postby Jeffrw » Sat Apr 04, 2009 10:52 am

a1: Single arm KB military Press, 70lb, 3x6
a2: Snatch grip Deadlifts, 225, 3x4

b1: pistols, 3x3
b2: barbell curls, 95lbs, 3x5
b3: ring dips, 3x3

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Jeffrw
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Re: Beat 'em up!

#7 Postby Jeffrw » Thu Apr 09, 2009 7:59 am

April 07 2009

@home this morning with a pair Kb's.

a1: Double 55lb KB Clean and Military Press, 3x7
a2: 55lb KB Snatch 3x10 L/R

b1: 55lb KB SIngle Leg Deadlift, 3x5
b2: Double 55lb Kb Swings (outside the legs), 3x10

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Jeffrw
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Re: Beat 'em up!

#8 Postby Jeffrw » Thu Apr 09, 2009 8:00 am

April 09 2009

a1: 70lb KB C+P, 2x5
a2: 225lb Snatch Grip DL, 2x3
a3: 75lb Barbell Curl, 2x8
a4: Hanging Leg Raise, 2x4

b1:70lb KB Military Press, 2x5
b2: 185lb SGDL, 2x10

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Jeffrw
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Re: Beat 'em up!

#9 Postby Jeffrw » Fri Apr 10, 2009 3:24 pm

a1: Double Kettlebell Military Press, 55lb, 2x7,1x6
a2: Kettlbell Renegade Rows, 55lb, 3x7

b1: Pistols, 3x3
b2: Kettlebell Single Leg Deadlift, 55lb, 3x5

c: Double Kettlebell Jump Shrugs, 3x10

d: hanging leg raises, 2x5


pwo:
6 dates

hemp protein powder and stevia in filtered water.

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Jeffrw
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Re: Beat 'em up!

#10 Postby Jeffrw » Mon Apr 13, 2009 8:35 am

a1: weighted dips, +35 3x5
a2: pullups, 3x5

b1: Trap bar deadlifts, 205x5, 255x5, 275x3, 295x3, 295x3

c1: Hanging leg raises, 2x5


I'm gonna try doing "exercise breaks", which I got from Mike Mahler. It's basically GTG. I'll do double KB Presses, on the hour throughout the day, probably only 4 reps. So I'll wind up doing something like 8-10 sets of 4.

I'm also gonna try running later.


Post-Workout:
Raisins and dates

shake:
filtered water
hemp protein
blueberries
banana
strawberries
stevia
spirulina
cinnamon
glutamine


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