A New Leaf

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

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Polo Tomasi
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Re: A New Leaf

Post by Polo Tomasi » Thu May 22, 2014 10:51 pm

5/22 Thurs @ E124
5 rds 32kg SN x 10 ea/stairs (26) x 5 laps: 23:21

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Re: A New Leaf

Post by Polo Tomasi » Sun May 25, 2014 12:26 am

5/24 Sat
HS, GHD s/u 2x18, GSQ 2x10 24kg
Sq 355 3x5
GHR 3x6
CtB pullup 3x6, P grip/chin over bar 15
1 leg Ca 40kg 18/16/16 , 2 leg 32
Seat DB curl 35 12/10/10 60s.
Getting tougher. Probably a good time to take an easy week, 50% or so, then ramp back up.
CtB pullups are kind of swingy; need to squeeze at the top. Sq was ok, but had to grind the last rep.

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Re: A New Leaf

Post by Polo Tomasi » Sun May 25, 2014 10:54 pm

5/25 Sun @ E124
BP 275 5/5/9 @9
Cable row 15 plates 3x10
Seat DB pr 50 12/12/8 60s.

Cut it short; too many interruptions.

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Re: A New Leaf

Post by Polo Tomasi » Mon May 26, 2014 11:23 pm

5/26 Mon
Run 2.5 mi, easy/slow

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Re: A New Leaf

Post by Polo Tomasi » Wed May 28, 2014 10:49 pm

5/28 Wed @ E124
DL 405 3x5 (straight bar)
Leg curl 80x10, 90x10/10
CtB pullup 6/6/5+1, Reg Parallel grip 15
Leg pr Ca (8x45's) 3x20
Curl 95 3x10 60s.

Going a little slower on CtB pullup.

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Re: A New Leaf

Post by Polo Tomasi » Fri May 30, 2014 11:36 pm

5/30 Fri
HS, Leg/hip raise 2x18
Mil 180 5/5/6
Ring row 10, 1 arm 2x5 ea.
Rear delt 15# 3x12
Dip 25# 3x8
Ring tri ext. 3x8
CoC gr Tx5 ea., #1x7/7 ea.

I've always sucked at overhead work. I think I'll try 3's for a bit, then singles.
Time for a backoff.
Dips are easy for me; got up to ~140# x 5 a few years ago.

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Re: A New Leaf

Post by Polo Tomasi » Sat May 31, 2014 10:06 pm

5/31 Sat @ E110
HS
3 rds 32kg KB SN x 10 ea./stairs (27) x 5 laps: 12:45--cut it short; a little tired

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Re: A New Leaf

Post by Polo Tomasi » Mon Jun 09, 2014 10:13 pm

A bit of time off; now time to move forward.

6/7 Sat
Run 5k Bacon Chase

6/9 Mon @ E124
HS, GHD s/u 2x15, GSq 2x10
Sq 315 3x5
Leg curl 80# 3x10
CtB pullup 3x5, Parallel gr 12
Leg pr calf 4x45# 4x15
Seat DB curl 35 10/10/8 60s.

Squat was much lighter than previous, but whenever I have even a brief layoff I need to ease back into squats. Otherwise, I can get extreme spasms in the posterior adductors. Today went well; easy actually.

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Re: A New Leaf

Post by Polo Tomasi » Wed Jun 11, 2014 12:18 am

6/10 Tues
HS, rollout 2x5 (standing)
BP 280 3/3/6
BB row 195 3x8
Seat DB pr 50 3x8 60s.
JM pr 3x8 60s.

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Re: A New Leaf

Post by Polo Tomasi » Fri Jun 13, 2014 12:13 am

6/12 Thurs @ E69
50 laps stairs (22): 23:10

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Re: A New Leaf

Post by Polo Tomasi » Sat Jun 14, 2014 1:25 am

6/13 Fri
HS, GSq 2x10, Leg/hip raise 2x15
TBDL 405 3x5
GHR 3x5
CtB pullup 3x5, parallel gr. 12
1 Leg Ca 40kg 3x15 ea., 30 together
Curl 95 3x8 60s.

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Re: A New Leaf

Post by Polo Tomasi » Sat Jun 14, 2014 11:52 pm

6/14 Sat
Mil 185 3/3/7
Ring row 10, 1 arm 5/5 ea.
Rear delt 15# 3x12
Dip 25# 3x8
Ring tri ext. 5/6/5
CoC Gr T 1, #1 5/5 ea.

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Re: A New Leaf

Post by Polo Tomasi » Wed Jun 18, 2014 4:37 pm

6/18 Wed
GHD s/u 2x15, GSQ 2x10
Sq 335 3x5
GHR 3x5
CtB pullup 3x5
Parallel gr 12
1 leg Ca 40kg 3x16, feet together 32
Seat DB curl 35 3x10 60 sec.

AM workout today; seems to be the only time I have right now. Not sure if I can get used to it. I'm definitley not an AM lifter; I function at about 75%. This normally easy schedule today took an abnormal amout of effort.

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Re: A New Leaf

Post by Polo Tomasi » Thu Jun 19, 2014 5:02 pm

6/19 Thurs
HS, rollout 2x6
BP 285 3/3/5
BB row 195 3x10
S DB pr 50 3x10 60s.
JM pr 155 3x10 60s. rest

Another AM workout. Not terrible, but not excellent. Too many cobwebs. Should've had 2 more on the bench. Maybe I should back off a bit when I go in the AM. I should.

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Re: A New Leaf

Post by Polo Tomasi » Sun Jun 22, 2014 11:49 pm

6/22 Sun
HS, LR 2x16, GSQ 2x10
TBDL 425 3x5
GHR 3x5
CtB pullup 3x6, P-gr 14
1 leg Ca 40kg 3x17, feet together 35
Curl 95 3x10 60s.

Had a rough night last night, but after a sleep and some coffee I decided to push on through.

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Re: A New Leaf

Post by Polo Tomasi » Tue Jun 24, 2014 12:21 am

6/23 Mon
HS, GHD s/u 2x18
Pr 190 3/3/4
Ring row 12, one arm 2x6
Rear delt 20# 3x8
Dip 25# 3x12
Ring tri ext 3x6
CoC gr Tx 5, #1 2x7 ea.

Press has always been slow for me. Form is probably not optimal. Not sure if it would be better to keep going or back up.

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Re: A New Leaf

Post by Polo Tomasi » Thu Jun 26, 2014 12:01 am

6/25 Wed
HS, Rollout 2x6, GSQ 2x10
Sq 345 3x5
GHR 3x6
CtB pullup 7/6/6, Parallel gr 15
1 leg Ca 40kg 3x18, feet together 35
Seat DB curl 40 8/8/6 60 sec.
Squat was almost easy.

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Re: A New Leaf

Post by Polo Tomasi » Fri Jun 27, 2014 12:25 am

6/26 Thurs
HS, Dragon flag 2x12
BP 290 3/3/5
BB row 205 3x8
Seated DB pr 55 3x8 60s.
JM pr 165 3x8 60s.
CoC gr T x 5, #1 x 7/7 ea.
What I thought was a leg/hip raise is actually a dragon flag. Who knew.

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