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  #91  
Old 06-16-2018, 07:44 AM
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A MOMENT AGO
No train yesterday; up for about 36hrs with work shenanigans. Slept for about 8hrs last night, finally. Back still killing from valve incident a couple weeks ago.

Quik Legs
Squat/ Seated Calf/ Jump Rope/ Single Leg DB RDLs
135 x 10; 90 x 30; JR x 50; 30 x 10/leg
135 x 10; 90 x 30; JR x 50; 40 x 10/leg
225 x 10; 90 x 30; JR x 50; 50 x 10/leg
315 x 10; 90 x 30; JR x 50; 50 x 10/leg
315 x 10; 90 x 30; JR x 50; 50 x 10/leg
315 x 10; 90 x 30; JR x 50; 50 x 10/leg

Enuf
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  #92  
Old 06-16-2018, 07:33 PM
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PM Lunger
Run, Rope & Ladder
**runs performed in boots and tac pants w/ no addt'l weight; rope and ladder performed with 60' battle rope and 80# sandbag.

Run 200m
Rope & Ladder
Run 200m
Rope & Ladder
Run 200m
Rope & Ladder
Run 200m
Rope & Ladder
Run 200m
Rope & Ladder
Run 200m
Rope & Ladder
Run 200m
Rope & Ladder
Run 200m
Rope & Ladder

Total 'run' distance: 1 mile

Rope & Ladder demo:
https://youtu.be/6L2H2Lve00U
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  #93  
Old 06-17-2018, 06:37 AM
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A MOMENT AGO
Short night of sleep last night. Stayed late at work with well issues, then cardio, and then up at 2:50...stumbled into kitchen to mix my preWO crack only to find the peanut gallery waiting in my trailer office with more issues/questions. Cut my workout time short; I take over at 5:00.

Teets

Incline BB Bench -SS- Incline DB Fly
Bar x 20; 15 x 10
135 x 20; 20 x 10
185 x 10; 20 x 10
225 x 10; 20 x 10
225 x 10; 20 x 10
225 x 10; 20 x 10

DB Flat Bench -SS- Cable Decl Fly
100 x 10; 40/side x 20
100 x 10; 40/side x 20
100 x 10; 40/side x 20

Dips
BW x 100 (took 5 intervals to complete 100)

Out of time.
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  #94  
Old 06-17-2018, 05:53 PM
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A MOMENT AGO
PM Thrasher

Didn't feel like playing outside today. Did gym stairmill instead. Climbed "Empire State Building".

1648 steps (103 floors)
64 step/min avg
25:36 time
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  #95  
Old 06-18-2018, 07:26 AM
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54 MINUTES AGO
Wanted to do back this morning...but my low back had other plans. Going to try and see a doc this week.
Did light weight circuit for 40min and called it
Pull Downs -SS- Cable Hi/Lo Rows
15 to 20 sets of 20 reps each.
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  #96  
Old 06-19-2018, 06:08 AM
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Take care of that back brother. You are still young it only gets worse. I tell folk this but no one believes me after years of docs. best thing i did was every morning I do a routine of stretching and core work specifically designed to stabilize my lower back. it has taken over a year but I am at 85%-90% now.

unsolicited advice, I know but dammit if helped me and I hate hearing folk are in pain.
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  #97  
Old 06-19-2018, 10:15 AM
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Quote:
Originally Posted by jipped genes View Post
Take care of that back brother. You are still young it only gets worse. I tell folk this but no one believes me after years of docs. best thing i did was every morning I do a routine of stretching and core work specifically designed to stabilize my lower back. it has taken over a year but I am at 85%-90% now.

unsolicited advice, I know but dammit if helped me and I hate hearing folk are in pain.
I appreciate the advice, greatly! I've started doing more core work, need to get better about the stretching.
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  #98  
Old 06-19-2018, 10:15 AM
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A MOMENT AGO
Home finally.
AM Fasted Cardio
Rower 10min for ~2,100m
**Slower than normal...low back was not having it.
Elliptical 12min for ~1 mile

Have appt with sports doc about back today.
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