slow road to torture

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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ledfistaco
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Re: slow road to torture

Post by ledfistaco » Mon Apr 01, 2013 4:40 pm

gob sqt
sn dl 135, 175b
bench 135, 155
swings 45lb x20
fat gripz hammers 30lb 2x5
knee raisers + 30lb 2x5
bw 188

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Re: slow road to torture

Post by ledfistaco » Tue Apr 02, 2013 5:41 pm

gob sqt
sn dl 155, 185b
bench 145, 145
swings 45lb x20
fat gripz ez curl 85 2x5
knee raisers + 30lb 2x5
bw 186.7

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Re: slow road to torture

Post by ledfistaco » Fri Apr 05, 2013 5:00 pm

gob sqt
sn dl 155, 165b
bench 145, 145
swings 45lb x20
fat gripz hammers30lb 2x5
knee raisers + 30lb 2x5
bw 186

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Re: slow road to torture

Post by ledfistaco » Mon Apr 08, 2013 5:33 pm

gob sq
sn dl 135x2, 135x2, 185x2, 235x2, 265x2 pr
bench 145 2x5
swings 45lbx20 w/ one handers
knee raisers 35lb 2x5
bw 187.5

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Re: slow road to torture

Post by ledfistaco » Wed Apr 10, 2013 7:31 pm

Just warm-ups today:
sndl 95lb 2x5
bench 95lb 2x5
curls 25lb 2x5
swings 40lb x20
knee ups x10
bw 188

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Re: slow road to torture

Post by ledfistaco » Thu Apr 11, 2013 5:41 pm

snd dl 135 2x5
bench 95, 135x2, 165x2, 185x2, 215x1
curls db 35lbers 2x5
knee raisers 35lb 2x5
basketball - gasp
bw 187

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Re: slow road to torture

Post by ledfistaco » Mon Apr 15, 2013 5:30 pm

10min KB no drop 25lbers
gob c+p 80, 100lb db
bag pushing 2x3
pushups 3x15
chins 3x5
knee raisers +20lb 1x15
bw 186

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Re: slow road to torture

Post by ledfistaco » Tue Apr 16, 2013 5:23 pm

“warmup is the workout” doing work
OHS - bar
2 laps of:
front carry 70lb db
waiter walk 25lb kb (each arm)
suitcase walk 70lb db
opposite carry 40/25lb kb
farmers 80lb
bag pushing - 1 loop
chins 3x5
dips 3x8
situps x25
swings 40lb kb 1min
twist situps 25lb x20
bench x2 - 95, 135, 155, 175lb
bw 186

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Re: slow road to torture

Post by ledfistaco » Tue Apr 23, 2013 4:32 pm

4/22
Basketball

4/23
2 bag push sprints, 3min easy rowing
DeVany Style: 15-8-4 (2)
sq mach - to doubles of stack at 3 depth
dl 135x12, 205x8, 255x3
leg curls 60/70/80
leg ext 60/70/80/90
db pr 20/40/50lb
chin just bw 6, 4, 2
dips just bw 10, 6, 4
Db rows 20/40/60/80
incline strict hammer curls 25lb x10
bw 186

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Re: slow road to torture

Post by ledfistaco » Wed May 08, 2013 5:14 pm

EZ

Good Basketball on 5/7

5/8:
dl 135x3, 225x2, 275x1, x1
incl 95x5, 115x3, 135x2, x2
chin ladders
juggle the 18lb med ball
bw 186

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Re: slow road to torture

Post by ledfistaco » Tue May 14, 2013 1:30 pm

DL 135x3, 225-3, 3
Incline 95,115,135x3
Chair position chins 3x5
Med ball juggling 18lb 1 min
3 min row gentle
Bw 185.5

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Re: slow road to torture

Post by ledfistaco » Tue May 14, 2013 5:34 pm

bball 15min
incl 95x3, 115x3, 115x3
dl 135 x3, x3, 225x3,x3
chair chins 3x3
med ball 18lb 1min
bw 185.5

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Re: slow road to torture

Post by ledfistaco » Thu May 16, 2013 5:05 pm

bball post practice
incl 95x3, 115x3, 115x3
dl 135 x3, x3, 225x3,x3
L chins 2x5
bw 186.5

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Re: slow road to torture

Post by ledfistaco » Fri May 17, 2013 6:38 pm

dl 135 x3, x3, 225x3,x3
incl 95x3, 115x3, 135x8pr with 1 or 2 in the tank probably
L chins 2x5
rev curls and wrist curls ez
bw 186

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Re: slow road to torture

Post by ledfistaco » Mon May 20, 2013 4:52 pm

L chins 2x5
DL 135x3, 225x3, 315x5 5RM PR
incl 95lb 3x5 slow descent
L chins again 3x5
med ball tossing 20lb 1min
bw 187.5!!!!
Heavier wtf but pr pull wasn’t too hard.

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Re: slow road to torture

Post by ledfistaco » Wed May 22, 2013 5:36 pm

l chins x4 - whoa abs sore
fat gripz dl 135x5,5 185x2, sldl 135x4,5,5
incl bn fat grips 95lb 2x5
115x5, 135x3, 155x2, 95lbx12
fat gripz hammers 30lb x10, pinwheels x10
bw 187.5

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Re: slow road to torture

Post by ledfistaco » Tue May 28, 2013 5:21 pm

L pullups 2x5
Dl 135x5, 225x3, 315x1, 365x1, 225x3
incl 95x5, 115x3, 135x2, 155x1, 185x1PR
rope hammer curls 25lb x50
knee raisers 25lb 2x12
bw 186
If I was 1lb lighter I’d have made bw on the incline bench. But as it was, it was a tough 1rm.

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Re: slow road to torture

Post by ledfistaco » Thu May 30, 2013 5:11 pm

More bball that I haven't been logging in here
Some squat machine bs
Bw 183!!!

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Re: slow road to torture

Post by ledfistaco » Fri May 31, 2013 1:06 pm

8am workout, fasted, no coffee, no nothin’
bike 6min with 4 sprints
2xdb cl pr hierarchical reps 8-6-2 with 30,40,50lb
mach row 15/8/6 70,85,100 145x2
empty bb curl x20
knee raisers 30lb x12
bw 184

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Re: slow road to torture

Post by ledfistaco » Mon Jun 03, 2013 1:09 pm

Sunday
Carried both ac units upstairs.
Pressed the 60lb db 2x5 each arm.
Got mild sunburn.

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Re: slow road to torture

Post by ledfistaco » Mon Jun 03, 2013 5:19 pm

complex - pwr cl - fs - pr - bs - bnpr
95lb 5 rounds of 3
power curls 95lb 3x3
knee raisers 30lb 2x10
bw 185

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Re: slow road to torture

Post by ledfistaco » Mon Jun 10, 2013 2:36 pm

Friday June 7
kb swings 45lb 5x10
bb curls up to 95lbx~3, pwr crl 115lb x3
bottoms up kb press 30lb 3x5
knee raisers 30lb 2x10
bw 184
Weekly bw avg 184.2, nice and low.

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Re: slow road to torture

Post by ledfistaco » Mon Jun 10, 2013 4:10 pm

complex - pwr cl - fs - pr - bs - bnpr - row
95lb 1-2-3-1-2-3-1-2-3
easy curls bar x20
knee raisers 30lb 2x10
bw 183.2

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Re: slow road to torture

Post by ledfistaco » Thu Jun 13, 2013 2:22 pm

Root canal Tuesday

Today:

complex - pwr cl - fs - pr - bs - bnpr - row w/ fat gripz
95lb 3-2-1-3-2-1-3-2-1
cable hammer curls 30lbx30
knee raisers x20
bw 182.5

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Re: slow road to torture

Post by ledfistaco » Mon Jun 17, 2013 5:54 pm

complex - pwr cl - fs - pr - bs - bnpr - row w/ fat gripz
singles to 135, back down, 1 set at 65lb of 5s
knee raisers 40lb db x10
emtpy bar curls x30 reps
bw 183.5
so little sleep going

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