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06-23-2009, 03:06 PM
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#1 |
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Magical Apelikemenace
Elite Member
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### The Mercy Of The Court ###
Looking at getting back into some resistance training.
Here's the #1, 5-day split from BB.com Along w/CP's PWR Period shakedown... So i'll run the compound movements on the PWR period, and do the rest in a simple 5x5 or similar till I plateau. (If I dont hurt myself again first) Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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06-23-2009, 03:07 PM
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#2 |
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Magical Apelikemenace
Elite Member
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I have added basic Aerobics into the days also:
Five Day Split: Day 1: Legs/Abs Day 2: Chest Day 3: Back/Abs* Day 4: Shoulder/Abs* Day 5: Arms Day 6-7: Rest or ? Day 1: Legs: A. Full Squat B1. Leg Press B2. Hamstring Curl C. Front Squat Aero = Gym Split Day 2: Chest: A. Incline Bench Press B1. DB Bench Press B2. DB Flyes C. Pec Dec D. Chest Pullover Aero = Ride, Climb, Ride Day 3: Back: A. Weighted Wide Grip Pull-up B1. Barbell Row B2. Straight Arm Pulldown C. Shrugs D. Seated Pulldown Aero = Hash Day 4: Shoulder: A. Push Press B1. Upright Row B2. Incline Side Raises C. Front Raise D. Bentover Cable Side Raise Aero = Ride, Climb, Ride Day 5: Arms: A. Preacher Curl B1. Decline Tricep Extension B2. Hammer Curl C. Parallel Dips D. Calf Raises Aero = Gym Split Linear Periodization Squat – RE to ME Week 1: 4x12 @ 65% Week 2: 4x10 @ 70% Week 3: 3x8 @ 75% Week 4: 3x5 @ 83% Week 5: 3x3 @ 88% Week 6: 3x2 @ 90% Week 7: 2x2 @ 95% Week 8: 1x1 @ 100% Week 9: 1x1 @ 105% - Attempt record Bench Press – RE to ME Week 1: 4x12 @ 65% Week 2: 4x10 @ 70% Week 3: 3x8 @ 75% Week 4: 3x5 @ 83% Week 5: 3x3 @ 88% Week 6: 3x2 @ 90% Week 7: 2x2 @ 95% Week 8: 1x1 @ 100% Week 9: 1x1 @ 105% - Attempt record Deadlift – RE to ME Week 1: 4x12 @ 65% Week 2: 4x10 @ 70% Week 3: 3x8 @ 75% Week 4: 3x5 @ 83% Week 5: 3x3 @ 88% Week 6: 3x2 @ 90% Week 7: 2x2 @ 95% Week 8: 1x1 @ 100% Week 9: 1x1 @ 105% - Attempt record Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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06-23-2009, 03:10 PM
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#3 |
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Magical Apelikemenace
Elite Member
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I'm going to guestimate my Max's on the Big Movements, and calculate %'s from the guesses.
Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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06-23-2009, 03:19 PM
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#4 |
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Magical Apelikemenace
Elite Member
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Tues 23JN091030
I did this today, before realizing I need a better plan: 11min Stairs @ 10 11min Eliptical @ 10 SQT 65x10 95x8 135x5 x5 LG PRS 180x10 270x8 360x5 x5 Between sets, ALT HAND MED BALL PUSHUP SETD LG CRL Left x5, Rght x5, Left x5, Rght x5 130x10 x1set 20 150x8 x1set 20 170x5 x5 x1set 20 FRNT SQT 65x5 x5 Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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06-23-2009, 07:23 PM
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#5 |
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Magical Apelikemenace
Elite Member
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Tues 23JN091500
Rode Bike to Rock Gym... (5 miles) Bouldered for 1.5 hours, mostly downclimbing and traversing work. (Wrists pumped though) Rode Home... (5 miles) Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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06-23-2009, 08:48 PM
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#6 |
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YM
Elite Member
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Look who's back into training
http://www.ironmagazineforums.com/on...-bag-work.html
"You are born small and weak... you die small and weak... how you look in between is up to you." |
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06-23-2009, 08:56 PM
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#7 | |
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Magical Apelikemenace
Elite Member
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Quote:
I didn't stop training, just lost the lifting bug. I'm gonna try... I've lost a ton of upper body mass, and have injuries on top of injuries. But I need to get back, slow, smart, and steady Last time I did this, I was squatting 470 in like three weeks. It will be bad, but not horrible. All my bad's are connective tissue in the upper body. Ran into Funk-Master about two months ago (just wandering the streets) maybe I can renew some skooling from the master? Hopes are High :-) I'll peek into your log for inspiration bro-dad! Check my PICs if you want a little history Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! Last edited by The Monkey Man : 06-23-2009 at 09:10 PM. |
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06-25-2009, 03:40 PM
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#8 |
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Magical Apelikemenace
Elite Member
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OMFG was I sore from Tues's WO!
My GF had to drag me out to run the hash last night, and my hammies still burned. Hash was 4.8miles... pretty slow pace for me becuase of the squat damage. THURS 25JN091100 INCL BNCH 95x12 135x12, 12, 12, 12 (65%) DB BNCH 60x5 x5 PEC DEC 60x5 x5 (Discomfort here in R-bicep tendon & L-rotator cuff) BB CHST PLLOVR 55x5 x5 SHLDR HRN ROTATIONS 5x15, 15, 15, 15 THURS 25JN091500 *Ride to Rock Gym (5miles *Climb two hours, Leading today *Ride home Harder ride today, Brought gym rope in backpack adds 12lbs to load, making hills tougher Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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06-25-2009, 05:51 PM
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#9 | |
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Greg
Join Date: Sep 2008
Location: Atlanta
Posts: 364
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Quote:
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06-25-2009, 06:06 PM
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#10 |
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YM
Elite Member
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Good to see you caught the lifting bug again
http://www.ironmagazineforums.com/on...-bag-work.html
"You are born small and weak... you die small and weak... how you look in between is up to you." |
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06-26-2009, 10:34 PM
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#11 |
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Magical Apelikemenace
Elite Member
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FRIDAY 26JN091100
CARDIO SPLIT 12 min stairs @ 10 12 min Eliptical @ 10 ASSISTED PULLUP +70x 12, 12, 9, 9, 8 (wow, weak, failed to get goal) BB ROW 165x5 x5 SHRUG / SNATCH RAISE 165x5 x5 ARNOLD PRESS 30x12 x4 (substituted these for pushpress which may be a bit high impact for my early phase) INCL SIDE RAISE 17.5x5 x5 ASSISTED DIP +50x5 x5 (these were ok, but scare my rotator) SETD ALT DB CURL 17.5x6 x5 (sub'd for preacher, to add twisting motion for my tendon) SETD FRNCH PRS 65x5 x5 Had to mix it up today to get a full body as I will be away from the gym this weekend.  Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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06-29-2009, 05:31 PM
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#12 |
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Magical Apelikemenace
Elite Member
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Today is a squeeze of two days WO, due to me leaving this week to climb "Battleship" in the grand canyon...
I should be able to train Thurs, and maybe Friday? MONDAY 29JN091100 INCL BNCH 150x10 x4 PEC DEC 70x5 x5 ARNOLD PRS 40x10, 10, 10, 8 <--- Failed Goal here SETD REAR LATL RAISE 17.5x6 x5 CHST PULLOVER 55x5 x5 SETD HMR STR SHRUG 110x5 x5 DB SHLDR ROTATIONS 7.5x15 x4 Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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06-29-2009, 05:34 PM
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#13 |
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Magical Apelikemenace
Elite Member
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TUES 30JN090400
BATTLESHIP!  Approach hike to the formation... Class5- climb to the summit... Hike out... Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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06-29-2009, 07:31 PM
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#14 |
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Squishy
Elite Member
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Wow. That's incredible. I can only imagine the work involved in climbing...and down...the thing.
"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman
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07-01-2009, 03:55 PM
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#15 | |
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Magical Apelikemenace
Elite Member
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Quote:
Some committing ones at the beginning, then they get easier, after fear fades. Most damage was done because I got all scratched up by nasty trail conditions, trying to find way in. Great day though! Here's a Picture of us on the standard summit approaching the edge to view the north tower. Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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07-04-2009, 11:42 AM
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#16 |
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Magical Apelikemenace
Elite Member
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THURS 02JL091200
SQT 95x10 135x10 150x10, 10, 10, 10 (70%) SETD LG CRL 130x8 150x8 175x5 x5 Next week change this to PWR Period LG PRS 180x5 270x5 395x5 x5 DL 140x10 x4 Changed this out for Front SQT? Maybe I will alternate weeks? Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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07-04-2009, 11:49 AM
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#17 |
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Magical Apelikemenace
Elite Member
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FRI 03JL091600
ASSISTED PULLUP +70x10 x4 BB ROW 100x5 x5 SNATCH PULL / SHRUG 170x5 x5 ARNOLD PRS 40x5, 5 45x, 5 50x5, 5 Testing the water here CBL X REAR-SIDE LATL RAISE 20x4 x4 SEATD DB CURL 17.5x5 x5 CBL FRNCH PRESS 35x5, x5 Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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07-04-2009, 05:33 PM
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#18 |
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GO Buckeyes!
Join Date: Aug 2003
Location: Southern, NJ
Posts: 5,565
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Welcome back Monkey Man. Good to see one of the original members coming back.
I took a 1-1/2 year hiatus from IM also, and recently came back to the fold . |
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07-06-2009, 11:02 AM
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#19 |
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Magical Apelikemenace
Elite Member
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I forgot to Log that My GF and I awoke at 0400 and drove to camelback MTN...
Hiked up Echo Canyon and Climbed the Praying Monk.  Then had a small snack and went to the gym. Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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07-06-2009, 11:08 AM
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#20 |
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Magical Apelikemenace
Elite Member
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SAT 04JL091000
30 min stairs @ 8 10 min Eliptical @ 12 DB shoulder rotations 7.5x12 x5 HANG PWR CLN & SQT 45x5, 5 65x5 85x3 95x2 115x2 135x2 <--- Wow, I didn't think I had this in me!? HNG SNATCH 45x5 65x3, 3 85x2 95x2 115x2 <--- Felt solid in the hole with the catch here (again surprised) Jerk from rack 85x5, 5 95x2 135x2 UPPER BACK ROW MACH / REAR DELT 50x12 70x12 90x10 110x10 SAT 04JL091530 HASH... 5miles in the afternoon heat... (OUCH) Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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07-06-2009, 11:16 AM
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#22 |
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Magical Apelikemenace
Elite Member
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SUN 05JL090230
Got up to go into the McDowell MTNs to climb gardners wall... We fuggin did the three mile hike up to the climb and I was so freaking exhausted... I had to bag the Lead. (mind you, I was carrying about fifty Lbs worth of climbing gear and water) to satisfy my GF we rappelled down the wall, and hiked back to the car from there... I was fucking wasted, all the light olympic lifts, and the run in the heat SAT, kicked my a$$! She was pissed, but whatcha gonna do. I took a four hour nap when I got home without even trying... Random PICs of Gardners Wall:    Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! Last edited by The Monkey Man : 07-06-2009 at 11:30 AM. |
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07-06-2009, 03:48 PM
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#23 |
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Magical Apelikemenace
Elite Member
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MON 06JL091230
SQT 135x10 170x8 x3 SETD LG CRL 150x8 180x8 x3 LEG PRESS 270x5 410x5 x5 DL 135x5 150x8 x3 QUICK DROPS (For Kicks) --Press Under --45x5, 5 QD's 45x5 55x5 65x5 85x4 Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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07-06-2009, 09:09 PM
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#24 |
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Magical Apelikemenace
Elite Member
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FYI...
I'm starting to feel the old patellar tendonitis rear its ugly head already... I'll have to keep an eye on things, and may have to switch WO's around to give rest to those old-man-type knees during off leg days. I know from experience its running and squatting that does it. maybe I can just do hikes, or stairs to calm the inflammation? We'll see... (for the newbs: I have had knee surgery twice, to add to my plethora of injurys, so mark these words before you comment please) Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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07-07-2009, 11:06 PM
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#25 |
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Magical Apelikemenace
Elite Member
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TUES 07JL091600
INCL BNCH 135x5 165x8 x3 PEC DEC 100x5 x5 BB CHEST PULLOVER 75x5 x5 PUSHUP 20x3 No excitement here... Simple and to the point, another small stepping stone. I did go workout at the Palm Valley club across town though. Never been there Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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07-08-2009, 06:36 PM
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#26 |
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Magical Apelikemenace
Elite Member
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WED 08JL091300
ASSISTED PULLUP +60x8 x3 BB ROW 175x5 x5 Used straps for this as it causes a little scary discomfort at that Tendon/Ulna attachment point SNATCH PULL / SHRUG 175x5 x5 Snatch grip (hook), no straps, gotta toughen the thumbs again. NAUTILUS PULLDOWN MACHINE 90x5 180x5 230x5 x5 Kinda easy, 3 plates next time Sunning by the Pooule 1hr  Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! Last edited by The Monkey Man : 07-08-2009 at 06:44 PM. |
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07-09-2009, 07:23 PM
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#27 |
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Magical Apelikemenace
Elite Member
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09JL091500
SETD ARNOLD PRESS 40x5 50x8 x3 UPRIGHTS 65x5 85x5 x5 DB SETD SIDE RAISE 15x5 x5 REV PEC DEC 80x8 100x8 x5 DB ROTAIONS 10x10 x5 PUSH PRESS (form) 65x5 95x5 135x3, x3 Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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07-09-2009, 07:25 PM
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#28 |
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Magical Apelikemenace
Elite Member
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FYI / BTW
I have been running pretty strict 60sec RI's through all these WO's Except for some of the lighter 5-set exercises where I just run 30sec RI's Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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07-09-2009, 07:43 PM
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#29 |
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C'Nucked
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those are some sick climbing pics Monkey Man. it's something I've always wanted to try, but around here all we have is something call 'bouldering' lol.
did you start out on an indoor wall though? |
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07-09-2009, 08:13 PM
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#30 | |
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Magical Apelikemenace
Elite Member
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Quote:
then was turned loose on a notoriously vicious area call Paradise Forks where my ass was handed to me forthwith. I dated a gal who was a much stronger climber than I thats how I got hooked. Y'know... You go where: the budget, your skills, your knowledge, and your balls, take you. Canada is beautiful... When time and $$ are right i'd like to go to Alberta and climb in the canadian rockies... Tis truly gorgeous up there. Although colorado and/or california is no slouch. Climbing is a mental game. Kind of Tai-Chi'ish... If you can slow your heartrate, control your emotions, summon your strength, you will do well. Problem I always have, is that I have always been a gym rat. and when dealing with covering elevation fast, bodyweight is an enemy. The best climbers are the Lance Armstrong types. But, I can still strangle little wuss folk like that on the street! Here's some BETA for your region: Rock Climbing Routes in Halifax, Nova Scotia - Rockclimbing.com Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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