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Old 10-29-2011, 13:03   #181
California Jack
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10/29/11. 5 minute barefoot treadmill warmup

One mile treadmill run in 8:04
4 minute rest
2000m C2 row in 8:30
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Old 10-30-2011, 14:31   #182
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10/30/11. Dl 135x5. 225x4. 295x3. 345x2. 305x5
Dips bwx10x10x10
Power shrugs 295x8x8x9
Rear delta flyesx9x9x9
Plankx55seconds
Side planks x30 seconds
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Old 11-01-2011, 19:29   #183
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11/1/11. 4x500m C2 intervals
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Old 11-06-2011, 19:53   #184
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11/6/11. 30 minute run
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Old 11-07-2011, 12:42   #185
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11/7/11. 5 minute barefoot warmup jog.

One mile treadmill run in 7:58.

Getting under 8 minutes is a goal completed.
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Old 11-09-2011, 20:30   #186
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11/9/11. 35 minute jog, 12 minute walk
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Old 11-15-2011, 22:00   #187
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11/15/11. Dl 135x5 225x5 315x5 375x5
Dips bwx2x4x6x8x10
Power shrug 275x8x8x8
Rear delt flyesx8x8x8
Plank
Side plank
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Old 11-16-2011, 19:34   #188
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11/16/11 20 minutes of intervals on treadmill
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Old 11-18-2011, 19:27   #189
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11/18/11. BP 95x5 145x5. 195x5x5x5
Br 135x5. Quit rowing. Caused terrible shoulder pain
Front Squat135x5 165x4. 185x3. 205x2. 215x1
Overhead band pull downs
Rolloutsx3x3x3
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Old 11-20-2011, 15:37   #190
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11/19/11. 7 minute barefoot jog.

.5 mile interval .25 mile recovery .25 mile interval .25 mile recovery
Repeat
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Old 11-20-2011, 15:41   #191
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11/20/11 squat clean 95x1 105x1 115x1 125x1 135x1 145x1 155x5 165x1
Dl 225x5 315 x5 385x5
Dips bw+10x5x5x5 bwx5x
Planksx60sec
Side planks x30
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Old 11-21-2011, 19:46   #192
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11/21/11. 30 minute treadmill jog (8 minutes barefoot)
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Old 11-22-2011, 20:24   #193
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11/22/11 twenty minutes of intervals on treadmill
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Old 11-24-2011, 13:02   #194
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11/24/11 bp 45x5 95x4 135x3 185x2 200x5x5x5
Squat clean 95x3 135x2 155x0x0
Split clean 135x1x1x1x1
Front squat 185x3 205x3x3x3
Band shoulder exercise x8x8x8
Rolloutsx4x4x4
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Last edited by California Jack; 11-25-2011 at 11:25..
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Old 11-25-2011, 21:04   #195
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11/25/11. 3.1 Mile treadmill jog (7:30 barefoot)
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Old 11-26-2011, 07:10   #196
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Jack, you doing rollouts from your feet or your knees?
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Old 11-26-2011, 10:30   #197
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Lol, I know the numbers look like I am standing, but my weak core makes me do them kneeling.
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Old 11-26-2011, 15:41   #198
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Haha no worries Jack.

I too am still on my knees.
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Old 10-04-2012, 16:53   #199
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After a almost a year of non-logging I am restating.

10/4/12. Ross' 25 Rep Challenge. In 14:41

25 rounds of 1 burpee, 1 sandbag C&P, 1 sandbag lunge with each leg.

I have not done any high intensity cardio in a long time. This was tough.
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Old 10-05-2012, 18:46   #200
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10/5/12. 5x400m treadmill runs.
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