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Started by bamartens, March 25, 2013 · 85 Replies · 204 Views
SLS/PE1 3x3r
SLS/PE1>iM 10r,
SL/PE1 3x12s
SL/PE1>iM 10r
MN/PE1 3x3r
MN/PE1>iM 5r, 20lbs.
First deload week, Deck Squats significantly improved in smoothness (didn't use counterweight, focused on thrusting arms forward).
Cross Arm Hamstring Stretch 120s
Stairmaster StepMill 25 minutes at Level 6
Pistol Press on Hack Squat Machine 1x5 20lbs.
FL/PE1 3x12s
FL/PE1>iM 5r
sPL/PE1 3x3r
sPL/PE1>iM 5r
HBP/PE1 3x3r
HBP/PE1>iM 10r
RC/PE1 3x3r
RC/PE1>iM 30s
Cross Arm Hamstring Stretch 120s
WRS/1,2,3,4
WP/PE1 5x5
FKP/PE1 5x5
WR/PE1 5x5
FTP/PE1 5x5
HS/PE1 3x12s
HS/PE1>iM 3x10s
Cross Arm Hamstring Stretch 120s
SLS/PE1 3x3r
SLS/PE1>iM 10r,
SL/PE1 3x12s
SL/PE1>iM 10r
MN/PE1 3x3r
MN/PE1>iM 5r, 20lbs.
Cross Arm Hamstring Stretch 120s
FL/PE1 3x12s
FL/PE1>iM 5r
sPL/PE1 3x3r
sPL/PE1>iM 5r
HBP/PE1 3x3r
HBP/PE1>iM 10r
RC/PE1 3x3r
RC/PE1>iM 30s
Cross Arm Hamstring Stretch 120s
Barbell Back Squat 6x10r 155lbs
WRS/1,2,3,4
WP/PE1 5x5
FKP/PE1 5x5
WR/PE1 5x5
FTP/PE1 5x5
HS/PE1 3x12s
HS/PE1>iM 3x10s
Cross Arm Hamstring Stretch 120s
Stairmaster StepMill 100 Floors at Level 6, 8
Cross Arm Hamstring Stretch 120s
SLS/PE1 4x6r
SLS/PE1>iM 10r,
SL/PE1 4x24s
SL/PE1>iM 10r
MN/PE1 4x6r
MN/PE1>iM 5r, 20lbs.
Cross Arm Hamstring Stretch 120s
Deck Squats bumpy...I think to truly improve these I'm going to have to lose some weight; the abdominal fat makes compression more difficult.
FL/PE1 4x24s
FL/PE1>iM 5r
sPL/PE1 4x6r
sPL/PE1>iM 5r
HBP/PE1 4x12r
HBP/PE1>iM 10r
RC/PE1 4x12r
RC/PE1>iM 30s
Cross Arm Hamstring Stretch 120s
Progressed the HBP and RC up a few weeks to give my upper body more of a challenge. Seemed to work well.
StairMaster StepMill 105 floors at levels 6-10
WRS/1,2,3,4
WP/PE1 5x5
FKP/PE1 5x5
WR/PE1 5x5
FTP/PE1 5x5
HS/PE1 4x24s
HS/PE1>iM 4x10s
Cross Arm Hamstring Stretch 120s
SLS/PE1 4x6r
SLS/PE1>iM 10r,
SL/PE1 4x24s
SL/PE1>iM 10r
MN/PE1 4x6r
MN/PE1>iM 5r, 20lbs.
FL/PE1 4x24s
FL/PE1>iM 5r
sPL/PE1 4x6r
sPL/PE1>iM 5r
HBP/PE1 4x12r
HBP/PE1>iM 10r
RC/PE1 4x12r
RC/PE1>iM 30s
Barbell Back Squat 1x5 225lbs.
Cross Arm Hamstring Stretch 120s
Had to double up today as I'm going out of town. I should be able to complete the Handstand work at the hotel. Trying to recruit glutes strongly on the squats, warmed up with increasing weight with sets of five. Deck Squats smooth today, still using a counterweight.
WRS/1,2,3,4
WP/PE1 5x5
FKP/PE1 5x5
WR/PE1 5x5
FTP/PE1 5x5
HS/PE1 4x24s
HS/PE1>iM 4x10s
Cross Arm Hamstring Stretch 120s
Didn't have a weighted bar for the iM, so I used the luggage rack at the hotel.
Cross Arm Hamstring Stretch 120s
Also did this on Saturday, April 27
SLS/PE1 4x9r
SLS/PE1>iM 10r,
SL/PE1 4x36s
SL/PE1>iM 10r
MN/PE1 4x9r
MN/PE1>iM 5r, 20lbs.
Cross Arm Hamstring Stretch 120s
Deck Squats went well this morning, keeping the feet much more together. Planning on incorporating a straddle stretch on the boxes as I realize for MN/PE2 I'm going to need significantly more hamstring flexibility.
FL/PE1 4x36s
FL/PE1>iM 5r
sPL/PE1 4x9r
sPL/PE1>iM 5r
HBP/PE1 4x15r
HBP/PE1>iM 10r
RC/PE1 4x15r
RC/PE1>iM 30s
Straddle Hamstring Stretch on Box 120s
Limbered up with the low back/hip chair stretch and the cross-arm hamstring stretch before getting on the boxes. This was rough to say the least. A bit fatigued from travel/sickness/exercise yesterday, but workout went well.
Stairmaster StepMill 110 floors
WRS/1,2,3,4
WP/PE1 5x5
FKP/PE1 5x5
WR/PE1 5x5
FTP/PE1 5x5
HS/PE1 4x36s
HS/PE1>iM 10s
Cross Arm Hamstring Stretch 120s
SLS/PE1 4x9r
SLS/PE1>iM 10r,
SL/PE1 4x36s
SL/PE1>iM 10r
MN/PE1 4x9r
MN/PE1>iM 5r, 20lbs.
Cross Arm Hamstring Stretch 120s
Straddle Hamstring Stretch on Box 120s
FL/PE1 4x36s
FL/PE1>iM 5r
sPL/PE1 4x9r
sPL/PE1>iM 5r
HBP/PE1 4x15r
HBP/PE1>iM 10r
RC/PE1 4x15r
RC/PE1>iM 30s
WRS/1,2,3,4
WP/PE1 5x5
FKP/PE1 5x5
WR/PE1 5x5
FTP/PE1 5x5
HS/PE1 4x36s
HS/PE1>iM 10s
Cross Arm Hamstring Stretch 120s
Doubled up today as I'll be out of town tomorrow.
Cross Arm Hamstring Stretch 120s
SLS/PE1 5x9r
SLS/PE1>iM 10r,
SL/PE1 5x36s
SL/PE1>iM 10r
MN/PE1 5x9r
MN/PE1>iM 5r, 20lbs.
Cross Arm Hamstring Stretch 120s
Straddle Hamstring Stretch on Box 120s
Calories 2370
FL/PE1 5x36s
FL/PE1>iM 5r
sPL/PE1 5x9r
sPL/PE1>iM 5r
HBP/PE1 5x15r
HBP/PE1>iM 10r
RC/PE1 5x15r
RC/PE1>iM 30s
Cross Arm Hamstring Stretch 120s
WRS/1,2,3,4
WP/PE1 5x5
FKP/PE1 5x5
WR/PE1 5x5
FTP/PE1 5x5
HS/PE1 5x36s
HS/PE1>iM 10s
Cross Arm Hamstring Stretch 120s
Straddle Hamstring Stretch on Box 120s
SLS/PE1 5x9r
SLS/PE1>iM 10r,
SL/PE1 5x36s
SL/PE1>iM 10r
MN/PE1 5x9r
MN/PE1>iM 5r, 20lbs.
Cross Arm Hamstring Stretch 120s
Exercises felt crisp today; experimented with some standing straddle stretches emphasizing hips externally rotated ninety degrees to pelvis.
FL/PE1 5x36s
FL/PE1>iM 5r
sPL/PE1 5x9r
sPL/PE1>iM 5r
HBP/PE1 5x15r
HBP/PE1>iM 10r
RC/PE1 5x15r
RC/PE1>iM 30s
Cross Arm Hamstring Stretch 120s
WRS/1,2,3,4
WP/PE1 5x5
FKP/PE1 5x5
WR/PE1 5x5
FTP/PE1 5x5
HS/PE1 5x36s
HS/PE1>iM 10s
Cross Arm Hamstring Stretch 120s