IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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PostPosted: Fri Nov 17, 2017 10:15 pm 
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Sergeant Commanding
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Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Friday 11/17/2017
1:30pm Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x20L/R
b.) Mill x20L/20R

2.) Pushups
2x7, Decline x7, 2x7, Decline x7, x7

3.) Hindu Squat 4x 7

4.) Jumpbacks 4x 7

5.) Knee bounce 4x 7

6.) 30:00 Rowing--
L8 12:00 mod
2x 0:30 max/ 2:15 easy to mod, 0:30 max,
12:00 mod

7.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

8.) Power Breathing 5x 15

contrast shower

3:50pm 40:00 Cowgirl

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Sun Nov 19, 2017 11:23 pm 
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Sergeant Commanding
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Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Saturday 11/18/2017
4:30pm Basement

1.)12Lb Meels 3x
a.) Alt Shield Cast x10L/R
b.) Mill x10L/10R

2.) Pushups
x7, Decline x7, x7, Decline x7, x7, Decline x7, x7

3.) Hindu Squat 4x 7

4.) Jumpbacks 4x 7

5.) Knee bounce 4x 7

6.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

7.) Power Breathing 5x 15

contrast shower

5:40pm 40:00 Cowgirl

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Mon Nov 20, 2017 12:53 am 
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Sergeant Commanding
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Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Sunday 11/19/17
Basement 3:00PM

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x10L/R
b.) Mills x10L/20R

2.) 10:00 Rowing--
L8 2:00 mod
2x 0:40 max/ 2:00 easy, 0:40 max,
2:00 easy to mod

3.) Pushups
x7, Decline x7, x7, Decline 3x 7, x7

4.) 10:00 Rowing--
L8 2:07 mod
2x 0:30 max/ 2:08 easy, 0:30 max,
2:07 easy to mod

5.) Knee Bounce 5x 6

6.) 10:00 Rowing--
L8 2:15 mod
2x 0:20 max/ 2:15 easy, 0:20 max,
2:15 easy to mod

7.) Hindu Squats 5x 6

8.) 10:00 Rowing--
L8 2:22 mod
2x 0:10 max/ 2:23 easy, 0:10 max,
2:22 easy to mod

9.) Jumpback 5x 6

10.) 10:00 Rowing--
L8 10:00 mod

11.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

12.) Power breathing 5x 15

contrast shower

5:50pm Cowgirl 30:00

11/20 Guitar lesson 4:00pm

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Wed Nov 22, 2017 1:20 am 
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Sergeant Commanding
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Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Thursday 11/21/17
5:50pm Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x20L/R
b.) Mills x20L/20R

2.) Pushups
Decline 2x 7, x7, Decline 3x 7, x7

3.) 5x 6
a.) Hindu Squats
b.) Push-up Position Jumpbacks
c.) Knee Bounce

4.) 15:00 Rowing--
L8 5:00 mod;
4X 0:20 max/0:50 easy, 0:20 max;
5:00 mod

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 6x 12

contrast shower

8:35pm 30:00 parlor

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Thu Nov 23, 2017 2:45 am 
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Sergeant Commanding
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Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Wednesday 11/22/2017
4:50pm Basement

1.)12Lb Meels 3x
a.) Alt Shield Cast x10L/R
b.) Mill x10L/10R

2.) Pushups
Decline 6x 7, x7

3.) Hindu Squat 5x 6

4.) Jumpbacks 5x 6

5.) Knee bounce 5x 6

6.) Rowing --20:00
L8 Steady State

7.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

8.) Power Breathing 5x 15

contrast shower

9:00pm 35:00 parlor

11/23
11:05am 30:00 Parlor
1:15pm 35:00 Dreadnought

11/24
9:05pm 40:00 Parlor

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Sat Nov 25, 2017 10:09 pm 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Saturday 11/25/17
Basement 2:20pm

1.) Joint Mobility

2.) 10:00 Rowing--
L8 2:00 mod
2x 0:40 max/ 2:00 easy, 0:40 max,
2:00 easy to mod

3.) Pushups
Decline 7x 7

4.) 10:00 Rowing--
L8 2:07 mod
2x 0:30 max/ 2:08 easy, 0:30 max,
2:07 easy to mod

5.) Knee Bounce 5x 6

6.) 10:00 Rowing--
L8 2:15 mod
2x 0:20 max/ 2:15 easy, 0:20 max,
2:15 easy to mod

7.) Hindu Squats 5x 6

8.) 10:00 Rowing--
L8 2:22 mod
2x 0:10 max/ 2:23 easy, 0:10 max,
2:22 easy to mod

9.) Jumpback 5x 6

10.) 10:00 Rowing--
L8 10:00 mod

11.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

12.) Power breathing 5x 15

contrast shower

guitar skip

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


Last edited by beefheart on Mon Nov 27, 2017 2:01 am, edited 1 time in total.

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PostPosted: Sun Nov 26, 2017 10:48 pm 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Sunday 11/26/17
11:20am Basement

1.) Joint Mobility

2.) 5Lb Clubs 3x
a.) Alt Shield Cast x10L/R
b.) Mills x10L/10R

3.) Pushups
7x 7

4.) 5x 6
a.) Hindu Squats
b.) Push-up Position Jumpbacks
c.) Knee Bounce

5.) 20:00 Rowing--
L7 7:00 mod,
4x 0:24 max/ 1:00 easy, 0:24 max
7:00 mod

6.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

7.) Power Breathing 6x 12

contrast shower

1:20pm 35:00 cowgirl, 15:00 Sears
7:55pm 50:00 dreadnought

11/27
guitar lesson 4:00pm
8;05pm 25:00 Parlor

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Wed Nov 29, 2017 12:29 am 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Tuesday 11/28/17
5:30pm Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x10L/R
b.) Mills x10L/10R

2.) Pushups/ Overhed 24Kg/24Kg Press
Push 8x 5, Press x5, Push x 5

3.) 6x 5
a.) Hindu Squat
b.) Jump Back
c.) Knee Bounce

4.) 15:00 Rowing--
L8 5:00 mod;
4X 0:20 max/0:50 easy, 0:20 max;
5:00 mod

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 5x 15

contrast shower

8:30pm 40:00 Parlor

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Fri Dec 01, 2017 2:04 am 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Thursday 11/30/17
10:00am 15:00 Dreadnought

11:00am Basement
1.) Joint Mobility

2.) 5Lb Clubs 3x
a.) Alt Shield Cast x12L/R
b.) Mills x12L/12R

3.) Pushups
7x 7

4.) 4x 8
a.) Hindu Squats
b.) Push-up Position Jumpbacks
c.) Knee Bounce

5.) 30:00 Rowing--
L8 12:00 mod,
2x 0:40 max/ 2:00 easy, 0:40 max,
12:00 mod

6.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

7.) Power Breathing 6x 12

contrast shower

6:15pm 35:00 Guitar

NOV workout 19/30 63.3%, YTD workout 209/334 62.6%
NOV guitar 26/30 86.7%, YTD 282/334 84.4%

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Sat Dec 02, 2017 12:25 am 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Friday 12/01/17
10:30am 15:00 Dreadnought

4:30pm Basement
1.) 5Lb Clubs 3x
a.) Alt Shield Cast x12L/R
b.) Mills x12L/12R

2.) Pushups/ Overhed 24Kg/24Kg Press
Push 8x 5, Press x5, Push x 5

3.) 6x 5
a.) Hindu Squat
b.) Jump Back
c.) Knee Bounce

4.) 20:00 Rowing--
L7 7:00 mod,
4x 0:24 max/ 1:00 easy, 0:24 max
7:00 mod

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 5x 15

contrast shower

5:45pm 30:00 Cowgirl

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Sun Dec 03, 2017 12:39 am 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Saturday 12/02/17
3:45pm Basement

1.) Joint Mobility

2.) 10:00 Rowing--
L8 2:00 mod
2x 0:40 max/ 2:00 easy, 0:40 max,
2:00 easy to mod

3.) Pushups/Press 24Kg/24Kg
pushups 5x 7, press x7, pushup x7

4.) 10:00 Rowing--
L8 2:07 mod
2x 0:30 max/ 2:08 easy, 0:30 max,
2:07 easy to mod

5.) Hindu Squats 4x 8

6.) 10:00 Rowing--
L8 2:15 mod
2x 0:20 max/ 2:15 easy, 0:20 max,
2:15 easy to mod

7.) Jumpback 4x 8

8.) 10:00 Rowing--
L8 2:22 mod
2x 0:10 max/ 2:23 easy, 0:10 max,
2:22 easy to mod

9.) Knee Bounce 4x 8

10.) 10:00 Rowing--
L8 10:00 mod

11.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

12.) Power breathing 5x 15

contrast shower

6:45 40:00 Dreadnought

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Mon Dec 04, 2017 12:15 am 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Sunday 12/03/17
2:45pm 25:00 Dreadnought

3:40pm Basement
1.) 5Lb Clubs 3x
a.) Alt Shield Cast x12L/R
b.) Mills x12L/12R

2.) Pushups
7x 7

3.) 4x 8
a.) Hindu Squat
b.) Jump Back
c.) Knee Bounce

4.) 25:00 Rowing--
L8 5:00 mod;
4X 0:20 max/0:50 easy, 0:20 max;
5:00 mod;
4X 0:20 max/0:50 easy, 0:20 max;
5:00 mod

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 5x 15

contrast shower

4:40pm 25:00 cowgirl
6:05pm 30:00 PRS, Flanger, Pignose

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Mon Dec 04, 2017 7:56 pm 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Monday 12/04/17
10:30am Basement

1.) Joint Mobility

2.) Pushups/ Overhed 24Kg/24Kg Press
Push 8x 5, Press x5, Push x 5

3.) 45:00 Rowing--
L3 1:00, L4 2:00, L5 3:00, L6 4:00, L7 5:00;
L8 4X 0:20 max/0:50 easy, 0:20 max;
5:00 mod;
4X 0:20 max/0:50 easy, 0:20 max;
L7 5:00, L6 5:00, L5 3:00, L4 2:00, L3 1:00

4.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

5.) Power Breathing 5x 15

contrast shower

4:00pm Guitar Lesson
8:20pm 20:00 Dano, Pignose

12/05
no guitar
no workout

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Thu Dec 07, 2017 1:13 am 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Wednesday 12/06/17
5:15pm Basement

1.) 5Lb Clubs 4x
a.) Alt Shield Cast x10L/R
b.) Mills x10L/10R

2.) Pushups// 24Kg/24Kg Press
Push 5x 7, Press x7, Push x7

3.) 4x 8
a.) Hindu Squat
b.) Jump Back
c.) Knee Bounce

4.) 35:00 Rowing--
L3 1:00, L4 2:00, L5 3:00, L6 4:00, L7 5:00;
L8 4X 0:20 max/0:50 easy, 0:20 max;
L7 5:00, L6 5:00, L5 3:00, L4 2:00, L3 1:00

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 5x 15

contrast shower

8:20pm 30:00 Dano Pignose, 10:00 Dreadnought flatpicking

11/07 no guitar no workout. 7.5 hrs at workshop, bookended by 5 hours travel

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Sat Dec 09, 2017 1:35 am 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Friday 12/08/17
Basement 10:50am

1.) Joint Mobility

2.) 10:00 Rowing--
L8 2:00 mod
2x 0:40 max/ 2:00 easy, 0:40 max,
2:00 easy to mod

3.) Pushups// 24Kg/24Kg Press
Push 3x 10, Press x10, Push x10

4.) 10:00 Rowing--
L8 2:07 mod
2x 0:30 max/ 2:08 easy, 0:30 max,
2:07 easy to mod

5.) Knee Bounce 4x 8

6.) 10:00 Rowing--
L8 2:15 mod
2x 0:20 max/ 2:15 easy, 0:20 max,
2:15 easy to mod

7.) Hindu Squats 4x 8

8.) 10:00 Rowing--
L8 2:22 mod
2x 0:10 max/ 2:23 easy, 0:10 max,
2:22 easy to mod

9.) Jumpback 4x 8

10.) 10:00 Rowing--
L8 10:00 mod

11.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

12.) Power breathing 5x 15

contrast shower

5:45pm 45:00 Dreadnought

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Sat Dec 09, 2017 11:31 pm 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Saturday 12/09/17
4:30pm Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x15L/R
b.) Mills x15L/15R

2.) Pushups
7x 7

3.) 4x 8
a.) Hindu Squat
b.) Jump Back
c.) Knee Bounce

4.) 25:00 Rowing--
L8 5:00 mod;
4x 0:24 max/ 1:00 easy, 0:24 max;
1:00,
4X 0:20 max/0:50 easy, 0:20 max;
6:00 mod

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 5x 15

contrast shower

guitar skip day

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Mon Dec 11, 2017 1:54 am 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Sunday 12/10/2017
11:00am 1:00:00 dreadnought

Basement 5:30pm
1.) 5Lb Clubs 3x
a.) Alt Shield Cast x16L/R
b.) Mills x16L/16R

2.) Pushups// 24Kg/24Kg Press
Push 5x 7, Press x7, Push x7

3.) Hindu Squat 4x 8

4.) Jump Back 4x 8

5.) Knee Bounce 4x 8

6.) 15:00 Rowing--
L8 5:00;
4X 0:20 max/0:50 easy, 0:20 max;
5:00

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

6.) Power Breathing 5x 15

contrast shower

12/11
Guitar Lesson 4:00pm

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Tue Dec 12, 2017 11:25 pm 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Tuesday 12/12/17
Basement 3:50pm

1.) Joint Mobility

2.) 10:00 Rowing--
L8 2:00 mod
2x 0:40 max/ 2:00 easy, 0:40 max,
2:00 easy to mod

3.) 24Kg/24Kg O-head Press 5x 5

4.) 10:00 Rowing--
L8 2:07 mod
2x 0:30 max/ 2:08 easy, 0:30 max,
2:07 easy to mod

5.) 24Kg/24Kg Cleans 5x 5

6.) 10:00 Rowing--
L8 2:15 mod
2x 0:20 max/ 2:15 easy, 0:20 max,
2:15 easy to mod

7.) 24Kg/24Kg Squats 5x 5

8.) 10:00 Rowing--
L8 2:22 mod
2x 0:10 max/ 2:23 easy, 0:10 max,
2:22 easy to mod

9.) 24Kg/24Kg Jerk 5x 5

10.) 10:00 Rowing--
L8 10:00 mod

11.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

12.) Power breathing 5x 15

contrast shower

12/13
9:30pm 50:00 Dreadnought

12/14
10:50am 25:00 Dreadnought
8:45pm 50:00 Parlor

Joint mobe and stretching 12/13,14 but no enough to make workout count count, low back achy

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Fri Dec 15, 2017 8:20 pm 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Friday 12/15/17
11:50am Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x16L/R
b.) Mills x16L/16R

2.) Pushups/Press 24Kg/24Kg
pushups 5x 7, press x7, pushup x7

3.) 20:00 Rowing--
L7 7:00 mod,
4x 0:24 max/ 1:00 easy, 0:24 max
7:00 mod

4.) Hindu Squats
4x 8

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

7.) Power Breathing 5x 15

contrast shower

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


Top
   
PostPosted: Sat Dec 16, 2017 11:55 pm 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Saturday 12/16/17
11:50am Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x16L/R
b.) Mills x16L/16R

2.) Pushups/Press 24Kg/24Kg
pushups 3x 10, press x10, pushup x10

3.) 15:00 Rowing--
L8 5:00;
4X 0:20 max/0:50 easy, 0:20 max;
5:00

4.) Hindu Squats
4x 8

5.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

7.) Power Breathing 5x 15

contrast shower

5:55pm 40:00 Dano, pignose

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Sun Dec 17, 2017 10:43 pm 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Sunday 12/17/17
Basement 3:50pm

1.) Joint Mobility

2.) 10:00 Rowing--
L8 2:00 mod
2x 0:40 max/ 2:00 easy, 0:40 max,
2:00 easy to mod

3.) Pushups// 24Kg/24Kg Press
Push 3x 7, Press x7, Push x7, Press x7, Push x7

4.) 10:00 Rowing--
L8 2:07 mod
2x 0:30 max/ 2:08 easy, 0:30 max,
2:07 easy to mod

5.) Hindu Squats 4x 8

6.) 10:00 Rowing--
L8 2:15 mod
2x 0:20 max/ 2:15 easy, 0:20 max,
2:15 easy to mod

7.) Jumping Jacks 10x 10

8.) 10:00 Rowing--
L8 2:22 mod
2x 0:10 max/ 2:23 easy, 0:10 max,
2:22 easy to mod

9.) Torso twister x100

10.) 10:00 Rowing--
L8 10:00 mod

11.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

12.) Power breathing 5x 15

contrast shower

5:00 15:00 cowgirl

12/18
4:00pm Guitar lesson
8:25pm 20:00 U2 Pignose

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Wed Dec 20, 2017 2:03 am 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Tuesday 12/19/17
3:40pm Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x16L/R
b.) Mills x16L/16R

2.) Pushups
7x 7

3.) Hindu Squats
5x 7

4.) Jumping Jacks
5x 20

5.) Scissor Jumps
5x 20

6.) Trunk Twisters
x 100

7.) 25:00 Rowing--
L8 10:00;
4X 0:20 max/0:50 easy, 0:20 max;
10:00

8.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

9.) Power Breathing 5x 15

contrast shower

8:15pm 30:00 my faithful Alvarez Dreadnought

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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PostPosted: Wed Dec 20, 2017 11:27 pm 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Wednesay 12/20/17
3:00pm Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x16L/R
b.) Mills x16L/16R

2.) Pushups/ @4Kg/24Kg O-head Press
Pushup 8x 5, Press x5, Pushup x5

3.) Hindu Squats
5x 7

4.) Scissor Jumps
5x 20

5.) Seal Jacks
5x 20

6.) Trunk Twisters
x 100

7.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

8.) Power Breathing 5x 15

contrast shower

guitar skip

12/21
6:30pm 30:00 PRS,Pignose

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


Last edited by beefheart on Sun Dec 24, 2017 8:59 pm, edited 1 time in total.

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PostPosted: Fri Dec 22, 2017 11:13 pm 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Thursday 12/22/17
9:20am 30:00 Dreadnought

Basement 3:15pm
1.) Joint Mobility

2.) 10:00 Rowing--
L8 2:00 mod
2x 0:40 max/ 2:00 easy, 0:40 max,
2:00 easy to mod

3.) Pushups// 24Kg/24Kg Press
Push 3x 7, Press x7, Push x7, Press x7, Push x7

4.) 10:00 Rowing--
L8 2:07 mod
2x 0:30 max/ 2:08 easy, 0:30 max,
2:07 easy to mod

5.) Bentover Row 24Kg/24Kg
5x 5

6.) 10:00 Rowing--
L8 2:15 mod
2x 0:20 max/ 2:15 easy, 0:20 max,
2:15 easy to mod

7.) Hindu Squats 5x 7

8.) 10:00 Rowing--
L8 2:22 mod
2x 0:10 max/ 2:23 easy, 0:10 max,
2:22 easy to mod

9.) Torso twister x100

10.) 10:00 Rowing--
L8 10:00 mod

11.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

12.) Power breathing 5x 15

contrast shower

5:00 10:00 cowgirl

12/23
guitar and workout skip

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


Last edited by beefheart on Sun Dec 24, 2017 8:54 pm, edited 1 time in total.

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PostPosted: Fri Dec 22, 2017 11:15 pm 
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Sergeant Commanding
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Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Saturday 12/24/17
9:50pm Basement

1.) 5Lb Clubs 3x
a.) Alt Shield Cast x16L/R
b.) Mills x16L/16R

2.) Pushups/ 24Kg/24Kg O-head Press
Pushup 10x 3, Press x10, Pushup x10

3.) Hindu Squats
5x 8

4.) Jumping Jacks
5x 20

5.) Scissor Jumps
5x 20

6.) Seal Jacks
5x 20

6.) Trunk Twisters
x 100

7.) McGill Routine -- Camel-cat, Curl-up, Side Plank, Bird-dog

8.) Power Breathing 5x 15

contrast shower

3:45pm 40:00 parlor

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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