New Year, New Log

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

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Mon Jan 26, 2015 10:51 am

Mon 1/26/15

Row before breakfast:
29:33.5, 7518m
1k warm-up.
1.5k, 1.5k, 1k with 500m recovery. Tempo at ~1:53 pace.
Cool-down to 7500m.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Tue Jan 27, 2015 11:02 am

Tues 1/27/15

Before breakfast:
Little warm-up

DL:
135 x 5
205 x 5
235 x 10
255 x 7 x 5 sets
1:30-2:00 rest

Bench:
Bar x 12
135 x 10
145 x 10 x 2 sets
155 x 6
165 x 4 then immediately
135 x 7
1:30-2:00 rest

Pull-ups:
BW+35# x 4 x 5 sets

Assistance:
Jumping squats: 24kg x 8 x 3 sets

Push-ups with feet on bench x 30, 25
alternated with
Rows: 135 x 10, 10
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Wed Jan 28, 2015 12:08 pm

Wed 1/ 28/15

Row before breakfast:
30:24.5, 7553m

Steady state row, ended up picking the pace up a bit at the end. This seems to happen naturally as I smell the barn. That, and I'm fully warmed-up and and awake by then.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Fri Jan 30, 2015 10:52 am

Thurs 1/29/15

Rest day
Foam roll and mobility before breakfast.


Fri 1/30/15

Before breakfast:
Mobility warm-up for hips and shoulders

Squat:
Bar x 5
95 x 5
135 x 5
165 x 8, 8, 8, 7, 7
2:00 rest between sets

Chin/Pull-ups:
12, 11, 10, 10, 10, alternating grip each set
alternated with
Press:
75 x 10
85 x 10
95 x 6, 6, 6
1:00 rest between sets
Shoulders tired from work the last few days. Reaching overhead constantly.

Push-ups on med ball: 20, 18
Goblet Squat: 32kg x 6, 6
Ring rows: 15, 15
Ab wheel x a few x 2 sets
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Feb 01, 2015 4:52 pm

Sat 1/31/15

Row before breakfast:
30:28.2, 7523m
Steady state, just putting in the meters.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Feb 01, 2015 6:16 pm

Sun 2/01/15

Before lunch:

DL:
135 x 5
205 x 5
235 x 5
255 x 8 x 5 sets
2:00 rest

Dips:
BW x 10 x 5 sets
1:30 rest

Pull-ups:
25# x 5, immediately BW x 5
x 3 sets

With the wife:
Suitcase carry:
28kg x 15yards out and back x 3 sets, switch hands @ turnaround
alternated with
TRX face pulls x 10 x 3 sets

:30 on, :10 to switch x 3 rounds
Skip rope
Swing 28kg
Skip rope
Push-ups
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Mon Feb 02, 2015 11:07 pm

Mon 1/02/15

Row before breakfast:
29:40.3, 7518m
C2 WOD:
4 min warm-up
2 min, 3 min, 4 min, 3 min, 2 min pieces with 2 min recovery
4 min cool-down to 7500m
~1:51 pace on the hard efforts
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Tue Feb 03, 2015 11:03 am

Tues 2/03/15

Before breakfast:
warm-up hips/shoulders

Squat:
Bar x 10
95 x 5
135 x 5
155 x 10 x 5 sets

alternated with

Push-ups:
BW+25# plate on back x 20, 20, 20, 15, 15
1:00 between squats and push-ups, 2:00 between push-ups and squats

Pull-ups/chin-ups:
12, 10, 11, 12, 10
Plenty of rest, done while eggs cooked

CL+FS+PP:
2 x 16kg x 5, 5, 6
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Fri Feb 06, 2015 9:45 am

Wed 1/04/15

Row before breakfast:
30:28.0, 7523m
Steady state row


Thurs 1/05/15

rest day
Foam roll and stretch/yoga before breakfast.
Had to work late so didn't do a thing when I go home but eat and watch basketball
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Fri Feb 06, 2015 11:12 am

Fri 1/06/15

Before breakfast:
warm-up with hip and shoulder mobility

DL:
135 x 5
205 x 5
235 x 5
255 x 5
275 x 5 x 4 sets
206 x 6 double overhand, grip limited

Bench:
bar x a bunch
135 x 10
145 x 10 x 2 sets
155 x 6 x 2 sets

Pull-ups:
BW+25# x 6, BW+35# x 5, BW+45 x 4, 4

Assistance:
3 rounds of
Swing 28kg x 25
Push-ups x 20
Pull-ups x 6
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Feb 08, 2015 8:07 pm

Sat 2/07/15

Row in the afternoon:
30:05.2, 7531m, steady state but picked it up near the end.
Last edited by Alfred_E._Neuman on Sun Feb 08, 2015 9:03 pm, edited 1 time in total.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Feb 08, 2015 9:02 pm

Sun 2/09/15

In the afternoon:

BS:
Bar x 10 x 2 warm-up
95 x 5
135 x 5
175 x 3 x 7 sets
135 x 10 fast and easy
1:00 rest between sets

C&P:
2 x 24kg x 4 x 5 sets
1:00 rest between sets

Pull-ups/chin-ups:
10, 9, 6, 6, 6, 6 alternating grip each set, slow and controlled.
1:00 rest between sets

Assisted pistols x 5 l/r x 2 sets

With the wife:
Suitcase carry: 32kg x 15yards out and back x 3 sets, switching hands at the turnaround
TRX face pulls x 10 x 3 sets

A few rounds of
skip rope :30
Ab wheel roll-out :30
Skip rope :30
push-ups :30
:10 to switch exercises
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Mon Feb 09, 2015 10:52 am

Mon 2/09/15

Row before breakfast:
30:02.6, 7522m

C2 WOD:
1k warm-up
2 x 2k @ 1:56, 10 hard strokes every 500m
4 min easy between
Cool-down to 7500m
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Tue Feb 10, 2015 10:56 am

Tues 2/10/15

Before breakfast:

DL:
Bar x 5
135 x 5 x 2
205 x 5
235 x 5
275 x 5 x 5
205 x 7 DOH (grip)
1:30 rest between sets

Dips:
BW x 12 x 5 sets
1:30 rest between sets

Pull-ups:
BW+25# x 6
BW+35# x 5, 5
BW+45# x 4, 4+6 drop set

Dicked around with freestyle (TM) RKC/cals for a few minutes
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Thu Feb 12, 2015 1:15 am

Wed 2/11/15

Row before breakfast:
30:35.0, 7541m
Steady state. Had a hard time getting into it this morning. Tired as all hell.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Fri Feb 13, 2015 9:39 am

Thurs 2/12/15

Rest/recovery day
Rodney Yee's Yoga for Beginners + foam rolling before breakfast.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Fri Feb 13, 2015 12:20 pm

Fri 2/13/15

Before breakfast:
Warm-up with hip mobility

Squat:
Bar x 10 x 2
95 x 5
135 x 5
175 x 3 x 8 sets

C&P:
2 x 16kg x 5 (press)
2 x 24kg x 4, 5, 4, 4, 4

Pull-ups, chin-ups:
10, 10, 8, 7, 6, 6, switching grips every set

1:00 rest between all exercises

As a slow circuit x 3:
Suitcase DL: 28kg x 5 l/r
Push-ups w/25# place x 15 (20 on last round)
Ring rows x 12, pulling to various heights
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Feb 15, 2015 4:23 pm

Sat 2/14/15

Row in the afternoon:
30:05.9, 7525m
Progressively harder as I warmed up. Felt very strong near the end and pulled the last couple hundred at 1:45 pace.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Feb 15, 2015 5:21 pm

Sun 2/15/15

Before lunch:
Warm-up with hip mobility

DL:
135 x 5 x 2 sets
205 x 5
255 x 5
285 x 5 x 4 sets
1:30 rest between sets

Pull-ups:
BW+35# x 5 x 3 sets
BW+45# x 3, +55# x 2, +65# x 1
1:30-2:00 rest

Corner press:
Bar+25# x 10 l/r
Bar+35# x 10 x 2 sets l/r
Bar+45# x 10 x 2 sets l/r

Assistance:
Staggered pull-ups x 5 each side x 3 sets
Push-ups with feet on bench x 20, 25, 30
Suitcase carries with 32kg x length of the yard and back x 3, switched hands at turn-around

Skipped rope with the wife for a while.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Mon Feb 16, 2015 10:45 am

Mon 2/16/15

Before breakfast:
Row 30:10.5, 7530m

C2 WOD:
6 min warm-up
5 x 3min/1min
Cool-down to 7500m
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Tue Feb 17, 2015 11:37 am

Tues 2/17/15

Before breakfast:
warm-up with hip mobility

Squat:
Bar x 10 x 2
95 x 5
135 x 5
4 x (165 x 3, 185 x 3) = 24 total reps
135 x 10 back off
1:00 rest between sets

C&P
2 x 16kg x 5, press
2 x 24kg x 5, 5, 4, 4, 4 C&P
1:00 rest between sets

Pull-ups/chin-ups:
10, 10, 8, 7, 6, 7 alternating grips each set
~1:00 between sets

A few snatches and push-ups for assistance
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sat Feb 21, 2015 10:18 pm

Wed 2/18/15

Row before breakfast:
30:53.3, 7530m
Steady state. Legs/glutes heavy from yesterday's squats. Couldn't get into a rhythm.

Thurs 2/19/15

30 minutes of yoga before breakfast.


Fri 2/20/15

Before breakfast:
warm-up with hip mobility

DL:
135 x 5 x 2
205 x 5
255 x 5
285 x 6 x 4 sets
1:30 rest between sets

Bench:
135 x 10
165 x 5 + 20 push-ups
165 x 5 + 12 push-ups
165 x 5 + 10 push-ups
135 x 5 + 10 push-ups
1:30 rest between sets

Pull-ups:
BW+25# x 6 x 5 sets

DL sapped me, so I just got my pump on for the rest of the morning.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sat Feb 21, 2015 10:19 pm

Sat 2/21/15

Row in the afternoon:
30:32.8, 7543m
Steady state, picked it up a few times. Felt OK.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Feb 22, 2015 9:53 pm

Sun 2/22/15

In the afternoon:
warm-up with hip mobility

Squat:
bar x 10 x 2 sets
95 x 5
135 x 5
165 x 5
195 x 2
175 x 5 x 5 sets
1:30 rest between sets

Pull-ups:
10, 10, 10, 7, 7, 7, alternating grips each set
1:00 rest between sets

Dips:
10 x 5 sets
1:00 rest between sets

Dan John swing/push-up workout:
On the minute:
20 swings:15 push-ups, working down to 20 swings:1 push-up

Dicked around with HLRs for a couple sets

Awesome session. Thanks to Mick for getting me back on the DJ train! I forget how much good it does to just grab a bell and do the simplest possible workout.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Mickey O'neil
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Re: New Year, New Log

Post by Mickey O'neil » Sun Feb 22, 2015 10:59 pm

Nice workout! I wish I had room for my squat stands. I really miss squats. The trap bar is a pretty decent substitute though.

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