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  #1081  
Old 20 September 2011, 00:01
Dogwasher Dogwasher is offline
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AM: Sprints and Rope Climbs

PM: Front Squats and Suspension Push Ups
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  #1082  
Old 20 September 2011, 06:45
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Upper Body (weights) & Run

Little to no rest between sets:
00:05:00 walk/warm-up
8 pull-ups
20 dips
10 reps 185lb flat bench
10 reps 135lb close grip bench
10 reps x 2 sets 90lb peck deck
15 hanging knee raises
10 reps x 2 sets upright cable rows 150lbs & 180lbs
10 reps 130lbs tricep push downs
10 reps each arm 25lb dumbell curls
8 reps each arm 35lb hammer curls
50 crunches
20 4-count flutter kicks
10 reps 10lb shoulder raises (front/side/back)
12 assisted pull-ups
3 miles in 00:25:10
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  #1083  
Old 20 September 2011, 15:30
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Push ladder workout

(rest ~2-3 seconds/rep between ladder steps; each ladder timed for 7.5 minutes duration)

Chinese Pushups: 1,2,3,4,5,6,7,6,5,4,3,2,1,2,3,4,3,2,1 = 51
Pushups: 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1,2,3,2,1 = 97
Close Grip Pushups: 1,2,3,4,5,6,5,4,3,2,1,2,3,2,1,2,3,2,1 = 41
Seated Dips: 1,2,3,4,5,6,7,6,5,4,3,2,1 = 36

5min rest and then 1.5 mile run mixed up high steps, backwards, and 100 yard sprints for ~16:00 min timed
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  #1084  
Old 20 September 2011, 18:35
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Believeraz Believeraz is offline
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5 min joint mobility warmup
2 rounds of (30m distance):
Down and back run
Down and back grapevines
Walking lunge
Bear crawl
Crab walk
Inchworm/pushup

15-12-9
Medicine ball slam
Kettle bell swing
Time was 19:45
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  #1085  
Old 20 September 2011, 20:38
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3 mile run today in 19:52..first time under 20 minutes in 10 years..a good day for me..
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  #1086  
Old 20 September 2011, 20:51
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Congrats Slinger!
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  #1087  
Old 20 September 2011, 22:48
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40 fitdeck card workout-1 hour
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  #1088  
Old 20 September 2011, 23:47
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AM: 40 PU, 50 SU, 1 mile treadmill warm-up (6.5mph) 5 max rep sets of Chin-ups (machine assisted, -40lbs)
PM: 40 PU, 50 SU, 1.5 mile run, Ice Bath.
Almost posted in the "I love/hate Israel" thread and recognized that meant I was not spending enough time working out
Reed
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  #1089  
Old 21 September 2011, 20:23
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Quote:
Originally Posted by jtk317 View Post
Congrats Slinger!
Thank you kind sir!

Today's workout in order:

On Rings...
-1 minute front holds (4 X 15 seconds)
-1 minute back holds (4 X 15 seconds)
-1 minute L sit supports (4 X 15 seconds)
-Jumping muscle up into 5 second L sit, into frog stand, return to support, 3 bulgarian dips, reverse muscle up into front support, 3 rows, ending with 3 tik-toks...3 rounds

On playscape...
-5 sets of 5 pull-ups, (3 sets close grip, 1 set over hand wide, 1 set under hand wide)
-3 sets Jumping muscle up into 10 dips
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  #1090  
Old 21 September 2011, 20:30
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kickboxing circuit-50min
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  #1091  
Old 22 September 2011, 18:24
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Circuit..10 rounds

10 dips on bars
10 push ups
25 air squats
1 minute plank
30 second left side plank
30 second right side plank

2 mile jog 17:40
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  #1092  
Old 22 September 2011, 18:49
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0.25 mile warmup (mix of inch-worms, walking toe touches, and forward moving burpees)

Run 1.5 miles (no timer on me but felt good and did some sprints for a few hundred yards during it)

0.25 miles doing set of pushups every 100 steps. Got to 105 pushups (steps were fast paced so not much downtime between sets.)
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  #1093  
Old 23 September 2011, 06:04
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MARSOC Short Card in 00:17:16
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  #1094  
Old 24 September 2011, 16:37
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static lifting,14 fitdeck cards
my lifting sucked
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  #1095  
Old 25 September 2011, 10:29
Dogwasher Dogwasher is offline
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5K race, 20:02.
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  #1096  
Old 26 September 2011, 09:24
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3.04 miles in 00:25:12
100 crunches
50 supermans
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  #1097  
Old 26 September 2011, 11:33
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4 sets bench press on smith machine,
-185 lbs for 3 sets, 10 reps
-255 lbs for 1 set, 4 reps

4 sets close crip lat pull downs on smith machine,
-225 lbs for 3 sets, 12 reps
-275 lbs for 1 set, 8 reps

3 sets over head press w/dumbells,
-45 lbs for 1 set, 12 reps
-65 lbs for 1 set, 9 reps
-75 lbs for 1 set, 6 reps

4 sets static L sit holds on dip bars, 15 seconds each

4 static hand stands against wall, 45 seconds each

4 front holds on pull-up bar, 45 seconds each

2 miles on elliptical, first 1.25 miles forward and last .75 mile backwards
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  #1098  
Old 26 September 2011, 19:15
Dogwasher Dogwasher is offline
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Deadlifts and Handstand Push Ups
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  #1099  
Old 26 September 2011, 21:04
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50min kickboxing workout
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  #1100  
Old 27 September 2011, 14:23
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Tire Circuit of Flips, Decline Push Ups, Dips, and Step Ups.
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