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  #191  
Old 09-10-2018, 09:43 PM
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1 MINUTE AGO
Wrapped up well a day early and came home last night. Run this morning suuuuccked. Legs were super achey.

AM
2.5 mile road run

PM
Nothing cures achey legs like...moar legs.
Light Legs
Hip Belt Squat/ KB Pass Thru Lunge/ Seated Calf
50 x 20; 25 x 10/leg; 90 x 20
90 x 20; 50 x 10/leg; 90 x 20
100 x 20; 50 x 10/leg; 125 x 20
100 x 20; 50 x 10/leg; 125 x 20
100 x 20; 50 x 10/leg; 125 x 20

Leg Press -SS- Stiff Leg Calf
2pps x 30; 2pps x 30
3pps x 30; 3pps x 30
3pps x 30; 3pps x 30
3pps x 30; 3pps x 30

I only thought I hurt before...
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  #192  
Old 09-11-2018, 06:34 PM
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TODAY AT 4:34 PM
AM
2.5 mile road run

Went to TRT doc today. Bumped up my script level and also started me on Sermorelin. Should be interesting. Clean bill of health from him.

PM
Spider Curl -SS- Incline Lying DB Tri Ext
15 x 20; 15 x 20
20 x 20; 20 x 20
25 x 20; 25 x 20
30 x 20; 30 x 20
30 x 20; 30 x 20
30 x 20; 30 x 20

Kai DB Curl -SS- VBar Cable Tri Ext
25 x 15; 200 x 20
25 x 15; 200 x 20
25 x 15; 200 x 20
25 x 15; 200 x 20

EZ Bar Drag Curl/ Cable Rope Hammer Curl/ UH Tri Ext
70 x 10; 100 x 20; 60 x 15/arm
70 x 10; 100 x 20; 60 x 15/arm
70 x 10; 100 x 20; 60 x 15/arm

Cable Front Double Bi -SS- Cable Rope OH Tri Ext
60 x 10; 80 x 15
50 x 12; 80 x 15
50 x 10 -drop- 40 x 10 -drop- 30 x 10; 80 x 15

Done
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  #193  
Old 09-12-2018, 09:51 PM
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TODAY AT 7:16 PM
AM
35 min free swim; still can't articulate for crawl stroke. Side-stroke and Back-stroke.

PT appt to work on shoulders

PM
DB Lat Raise/ DB UH Front Raise/ Band Stretch
15 x 20; 15 x 20; stretch x 10
20 x 20; 20 x 20; stretch x 10
20 x 20; 20 x 20; stretch x 10
20 x 20; 20 x 20; stretch x 10

DB OH Press -SS- Rear Cable Single Arm Delt Fly
50 x 15; 20 x 20/arm
100 x 15; 20 x 20/arm
100 x 15; 20 x 20/arm
100 x 13; 20 x 20/arm

EZ Bar Upright Row -SS- Pincher Grip Plate Lat Raise
110 x 10; 10 plate x 20
110 x 10; 10 plate x 20
110 x 10; 10 plate x 20

Done
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  #194  
Old 09-15-2018, 02:01 PM
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THURSDAY AT 8:50 PM
Gym
Squat/ Leg Press/ Stiff Leg Calf
135 x 10; 1pps x 30; 1pps x 30
225 x 10; 2pps x 30; 2pps x 30
315 x 10; 3pps x 30; 3pps x 30
405 x 6; 4pps x 30; 4pps x 30
405 x 6; 4pps x 30; 4pps x 30
405 x 6; 4pps x 30; 4pps x 30

Seated Leg Curl/ Seated Leg Ext/ Seated Calf
200 x 20; 200 x 20; 135 x 20
200 x 20; 200 x 20; 135 x 20
200 x 20; 200 x 20; 135 x 20

Done

PM
Sweat Sesh
Water Rower: 30:00, 6,755m
.....burner
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  #195  
Old 09-15-2018, 02:02 PM
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YESTERDAY AT 7:46 PM
AM
3.6 mile road run...crazy humid.

Did ropes course with son today...sweating balls all day.

PM
Incline Bench -SS- KB Incline Fly
135 x 15; 15 x 12
225 x 10; 20 x 12
315 x 4; 25 x 12
315 x 4; 25 x 12
315 x 3 -drop- 225 x 6 -drop- 135 x 10; 25 x 12

Precor Plate Loaded Incline (wide, mid, close)/ Decline Cable Fly/ Plate Sit-up
45/side x 15,15,15; 60 x 20; 45 x 15
45/side x 20,20,20; 60 x 25; 45 x 15
45/side x 20,20,20; 60 x 25; 45 x 15
45/side x 20,20,20; 60 x 25; 45 x 15

Spent.
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  #196  
Old 09-15-2018, 02:02 PM
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24 MINUTES AGO
No Cardio this morning; let wife sleep in and I chased kids.

AM Gym
Pendlay's/ Deads/ Pull-ups
135 x 10; 135 x 10; OH x 10
225 x 8; 225 x 8; OH x 10
315 x 6; 315 x 6; OH x 10
315 x 6; 315 x 6; OH x 10
315 x 6; 315 x 6; OH x 10

Wide Grip Cable Row/ Pull-ups/ 4ct Flutter Kicks
60 x 20; UH x 10; 4ct x 25
100 x 20; UH x 10; 4ct x 25
140 x 20; UH x 10; 4ct x 25
190 x 20; UH x 10; 4ct x 25

Bleh.

May hit cardio later.....TBD.
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  #197  
Old 09-16-2018, 09:02 AM
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YESTERDAY AT 9:08 PM
PM
Water Rower: 21:00; 5,144m
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  #198  
Old 09-18-2018, 09:01 PM
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SUNDAY AT 8:45 PM
No gym today; just active recovery.

Free swim; 35:00.
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  #199  
Old 09-18-2018, 09:02 PM
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YESTERDAY AT 10:43 PM
Today was leaving day. Hit a 5.6mile ruck with 50# pack this morning. Humidity destroyed me. Completed in 1:25:00; 15:17/mi pace. Standard is 15:00/mi, but man was I sucking wind. Arrived on location to stuck tools in well. Got that handled, now have three hours before I officially take over. Gonna be a loooong day!
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  #200  
Old 09-18-2018, 09:02 PM
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7 MINUTES AGO
Long day over....body only wanted 4hrs sleep. Went to gym and tried to convince it otherwise:
Light Legs
Close Stance DB Goblet Squat/ Smith Mach Leg Press/ Seated Calf
50 x 15; 145 x 15; 105 x 30
100 x 15; 195 x 15; 135 x 30
100 x 15; 195 x 20; 135 x 30
100 x 15; 195 x 25; 135 x 30
100 x 15; 195 x 30; 135 x 30
100 x 15; 195 x 35; 135 x 30
100 x 15; 195 x 40; 135 x 30

Deficit Stiff Leg Deads -SS- Stiff Leg Calf
110 x 20; 300 x 30
110 x 20; 300 x 30
110 x 20; 300 x 30

Dun.
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