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Old 08-20-2011, 11:52   #121
California Jack
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8/19/11 BP. 45x5 95x5 135x5 155x5 170x8
DL 135x5 225x5 265x5 305x8

Four rounds of 10 pushups, 35# pair db swings, 10 inverted rows, 30 second planks, 60 second rest

11:30
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Todays workout..... Ball sits to failure.

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Old 08-20-2011, 12:35   #122
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What is your current plan? 5/3/1 with a conditioning finisher and conditioning workouts on some of the over days?

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Old 08-20-2011, 19:28   #123
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Yeah, that's about it Brad. 5/3/1 twice weekly. My finisher on those days are related to the lifts I did on that day. Kinda like doing the boring but big version with the accessory stuff done at a fast pace, kinda.

I run twice weekly and do dome other met con as life permits.

A while back I had some weird back/hip/sacra iliac pain accompanied by my left nut hurting. I stayed away from the weights for a while. I feel better now, but I certainly have become a weakling. However, conditioning has become my priority.
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Old 08-20-2011, 22:34   #124
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Pretty cool, except that nut thing.

Hey, watch out! You said met con. You will be mistaken for a CFer. Next, we'll be hearing about virtuosity and will have to break out some CF cartoons.

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Old 08-21-2011, 15:13   #125
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8 / 21 / 11. Ran a route I will for now on call the hospital loop.

I did three minute warmup walk

Hospital loop in 25:59

Three minute cool down walk.
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Old 08-21-2011, 21:03   #126
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Hospital loop. Does that indicate that the loop is around a hospital or that it might put you in the hospital if you're not careful?

Hey, did I tell you about the time I came to OKC to investigate massively corroding steel in one of the hospital crawlspaces? Was great fun.
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Old 08-22-2011, 16:07   #127
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A loop from my house around a hospital an back
Yeah, you tould me about that once before, but I do not rememerbyou findins.
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Old 08-23-2011, 17:44   #128
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8/23/11. Thirty minutes on treadmill @ 2% incline. Ran 2.75 miles.

First treadmill goal is to get over three miles in thirty minutes.
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Old 08-23-2011, 20:04   #129
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A loop from my house around a hospital an back
Yeah, you tould me about that once before, but I do not rememerbyou findins.
I forgot the name of the hospital, but it had a crawlspace about 4 ft high, and about 6 in. of standing water. The composite beams were coated with old asbestos, probably from the 70s. That stuff holds water up against the steel, so many of the beams were rusted through the web and had perhaps half the bottom flange gone. Because of the asbestos, we had to wear these crazy looking suits. They somehow got rid of the water and we added a bunch of new steel beams beside the corroded ones. I bet it was fun installing those!!

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Old 08-23-2011, 20:17   #130
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I think it was Presbyterian.
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Old 08-24-2011, 05:29   #131
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Quote:
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I think it was Presbyterian.
Ah yes.

I love the "old school".
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Old 08-24-2011, 17:45   #132
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8/24/11. Press 45x5. 100x3. 115x3. 125x6
Sq. 95x5 135x4. 175x3. 195x3. 225x7

Four rounds for time db press 35x10, sq 95x10, band pulldownsx10, cronchesx10, 100 rope turns, 60 second rest

In 14:38


Shoul have done five rounds without the rest period.
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Old 08-25-2011, 17:12   #133
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8/26/11 20 minutes of intervals on treadmill
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Old 08-28-2011, 14:23   #134
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8/28/11. BP 45x5 95x4. 140x3. 160x3. 180x8
DL 135x5. 225x4. 240x3. 285x3. 335x8

5 rounds for time of (bw dipsx3, br 135x10, rolloutsx2, sldl 185x10, rest 60 sec)

In 16:56
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Old 08-31-2011, 18:08   #135
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8/31/11. 30 minutes in treadmill 2percent incline 3.03 miles.
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Old 09-01-2011, 11:15   #136
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3.03 milled? Svenn, step away from the computer right now. Nothing to see here.

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Old 09-01-2011, 19:17   #137
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Wow, I missed that completely. Editing now.
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Old 09-01-2011, 19:19   #138
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9/1/11 20 minutes of intervals on treadmill
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Old 09-02-2011, 16:54   #139
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9/2/11 press. 45x5. 105x5. 120x3. 132.5x6
Squat. 135x5 185x5 210x3. 235x7

For time 50 95 pound front squats, 50 pushups, 50 135 pound bent rows, 50 sit-ups

In 17:33


Was supposed to do 500 turns of jump rope but was too spent.
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Old 09-02-2011, 17:49   #140
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I like your conditioning workout. Is that a CalJackFit original?

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