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Old 01-23-2008, 04:33 AM   #1
Damian Frank
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Join Date: Jan 2008
Location: Allentown  PA
Posts: 13
Get bigger, Stronger, Faster

I'll cover both days workouts for the week

22 JAN No running or cardio

Flat bench superset with wide pullups
Bench Pull Up
10x 205# 10x
10x 225# 10x
8x 225# 10x had to cheat after 6
8x 205# 10x had to cheat after 5

Incline Bench superset with Close grip pullups
Bench Pull Up
10x 185# 10x
10x 185# 10x cheated after 8
8x 185# 10x cheated after 6
6x 185# 10x cheated after 5

Inclie Dumbell Fly
20x 35#
20x 35#

Negative pullup
5x hang for 5 seconds

Flat Dumbell Fly
20x 35#
20x 35#

Negative pullup
5x hang for 5 seconds

23 JAN Track work/weights/abs

slow warmuo jog aprox .25 mi. to the track

three laps of 300m sprint by 100m jog
3min break
three laps of 300m sprint by 100m jog
3min break
three laps of 300m sprint by 100m jog

Behind Head thruster
15x 65#
15x 95#
12x 115#
10x 135#

Sumo High Pull
12x 115#
12X 115#
10x 115#
10x 115#

3 sets 10x Rolling Crunch
(may be other names for it. Lay on your back in a crunch position with legs bent and knees up. Maintain knee to elbow contact as your parter rolls you forward till your feet hit the ground and then back to the start. Each rep is a slow as possible.)

*breaks between sets are just long enough for my parter to lift and to change the weight
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Old 01-28-2008, 11:59 PM   #2
Damian Frank
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Location: Allentown  PA
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Re: Get bigger, Stronger, Faster

25 JAN 08

I can't stop myself... Barbell curl 4 sets 95#, close grip press, 4 sets 185#, 4sets DB curl 35lb Concentration curl, 4 sets Tricep kickbabks 25# plate.

4 sets of 10 palms in pullup

3 sets russian twist oly bay w/ 45lb plate



26 JAN 08

3 miles Run/Walk interval with Aprox 50 lb. backpack

27 JAN 08

4 Rounds: Snatch/ Overhead Squat

5-8 reps 95# snatch 5-8 reps 95# overhead squat
2 sets 8 rep 35# man makers (modified- dumbell clean instead of jerk)

28 JAN 08

Bodyweight Bench Press/ Pullups

195# x15 / 10
195# x12 / 10
195# x10 / 8 strict 2 cheating
195# x 8 / 6 strict 4 cheating
195# x 6 / 5 strict 5 cheating
195# x 4 / 5 strict 5 cheating
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Old 01-29-2008, 12:01 AM   #3
Damian Frank
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Location: Allentown  PA
Posts: 13
Re: Get bigger, Stronger, Faster

Very sore, but finally catching on to the oly lifts enough to add some weight. Waiting for the weather to break so I can 2-a-day with my current workout and the WOD 3 days a week.

Last edited by Damian Frank : 01-29-2008 at 12:04 AM.
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