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Thread: Tx Log

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    Tx Log

    12.14.20

    Upper A1/4

    DB Row 3.8 - 60, 65, 70
    DB Inc. Bench 3.8 - 50, 55, 60

    Standing 1a Press T6 - 50
    NG PD 3.8

    Lat Raise 3.12 - 15
    Push Down 3.12
    Wtd. Plank - 3.20s - +45

    SM Intervals - 15m

    ***

    12.16.20

    Lower A1/4

    DB Clean 3.4 - 50, 60.2

    Glute Bridge 3.12
    DB RDL 3.8 - 75, 85.2

    Goblet Pause Sq. 3.3 - 90

    Back Ext. 3.10
    Alt. DB curls 3.12,10,8 - 25, 30, 35
    - Hammer 2.10 - 40, 45
    Crunch 5.20

    SM - 18 min
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    12.20.20

    Re-aggravated old shoulder injury. Figure it out as I go.

    Upper B1/4

    1 arm PD - 3.8
    T's 4.20 - No PU's

    Hammer Row 3.6 - 145, 150, 155

    Landmine Press 3.8

    PD's 3.12
    Ft. Raise 3.10 - 20
    Offset farmer walks 3 sets - 55

    SM Intervals - 15min
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    12.22.20

    Being conservative AF for the time being.

    GHR Lvl 1 3.8 - BW
    Lat. Squat 3.8 - 30, 20, 25

    TBDL 3.3 - 195

    Bird Dog 3.8
    Ab swing 3.12
    Pin Curls 3.12, 10, 8 - 35, 40, 45

    Bike 18 min.
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    1.5.21

    Old shoulder injury rearing it's head again. Have to reset training for the time being.

    Upper A 1/4

    Negative Push ups 4 x 8 - 3s
    Mod. Viking Press 3 x 8/e - 35

    1/2 Kn. NG Pull Down 3 x 8
    DB row 3 x 8 - 65, 70.2

    Tri PD 3 x 12
    DB F.Raise 3 x 12
    Rope Crunch 2 x 15

    SM Intervals x 18 min.
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    1.7.21

    Lower A 1/4

    1a DB Swings 3 x 8/e - 45, 55.2

    Glute Bridge 3 x 10
    DB RDL 3 x 8 - 70, 75, 80

    Goblet Sq 3 x 6 - 95
    Shoulder work

    Back Ext 3 x 12
    Alt. DB Curl 12, 10, 8 - 25, 30, 35
    Offset Farmer Walks 3 x 60

    100 Burpees - 6:50
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    1.11.21

    Cardio - 25 min.

    better than nothing.
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    1.9.21

    Upper B 1/4

    Split Stance LM PP 3 x 8
    NG Pull Down 3 x 8

    Hammer Row 3 x 8
    Push Ups

    DB scaption 3 x 12
    Tri PD 3 x 12
    Ab wheel 3 x 10

    ***

    1.13.21

    Lower B 1/4

    GHR 1.0 3 x 8
    Lat Sq 3 x 8, 35, 40 x 2

    TBDL 3 x 3 - 195

    Bird dog 3 x 8
    Hammer Ci 3 x 12, 10, 8 - 35, 40, 45
    Inc SU 3 x 12

    SM int. x 18 min
    Last edited by cchattong; 01-15-2021 at 12:11 AM.
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    1.14.21

    Upper A 2/4

    Negative Push ups 4 x 9
    Mod. Viking Press 3 x 8/e - 35, 40.2

    1/2 Kn. NG Pull Down 3 x 8
    DB row 3 x 8 - 70

    Tri PD 3 x 12
    DB F.Raise 3 x 12
    Rope Crunch 3 x 15

    Bike 20min
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    1.16.21

    Lower A 2/4

    1a DB Swings 3 x 8 - 55

    Glute Bridge 3 x 12
    DB RDL 3 x 8 - 75, 80, 85

    Goblet Sq 3 x 8 - 90
    Shoulder work

    Back Ext 3 x 13
    Alt. DB Curl 12, 10, 8 - 25, 35.2

    Ran out of time.
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    1.22.21
    Running on fumes.

    Upper B 2/4

    Split Stance LM PP - x
    NG Pull Down 3 x 8

    Hammer Row 3 x 8
    Push Ups - 110

    DB scaption 3 x 12
    Tri PD 3 x 12
    Ab wheel - x

    100 Burpees 6:50
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    1.25.21

    Ran 1.5 miles a few days ago. ****ing beat up. Staying conservative.

    Lower B 2/4

    GHR 1.0 3 x 9
    Lat Sq 3 x 8 - 40

    TBDL 3 x 5 - 205

    Bird dog 3 x 8
    Hammer Ci 3 x 12, 10, 8 - 40.2, 45
    Inc SU 3 x 12

    SM int. x 18 min
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    1.27.21

    Upper A 3/4

    Negative Push ups 4 x 10
    LM Press 3 x 8 - 40

    1/2 Kn. NG Pull Down 3 x 8
    DB row 3 x 8 - 65, 70, 75

    Tri PD 3 x 12
    DB F.Raise 3 x 12
    Rope Crunch 3 x 15

    Light cardio x 15 min
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    1.31.21

    Lower A 3/4

    1a DB Swings 3 x 8 - 60

    Glute Bridge 3 x 12
    DB RDL 3 x 8 - 75, 85, 90

    Goblet Sq 3 x 5 - 100
    Shoulder Plank 3 x 45s

    Back Ext 3 x 14
    Alt. DB Curl 12, 10, 8 - 30, 35, 40
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    Upper B 3/4

    Split Stance LM PP - 45?
    NG Pull Down 3 x 8

    Hammer Row 3 x 8
    Push Ups - 120 - 80 bpm

    DB scaption 3 x 12
    Tri PD 3 x 12
    Ab wheel - x

    94 Burpees 6:50

    ***

    Lower B 3/4

    GHR 1.0 3 x 10
    Lat Sq 3 x 8 - 45

    TBDL 5 x 1 - 225 (conservative AF)

    Bird dog 3 x 8
    Hammer Ci 3 x 12, 10, 8 - 40, 45.2
    Inc SU 3 x 12

    SM int. x 20 min

    ***

    2.9.21

    Upper A 4/4

    Negative Push ups 4 x 12
    1/2 kneel LM Press 3 x 8 - 35, 40, 45

    1/2 Kn. NG Pull Down 3 x 8
    DB row 3 x 8 - 75, 80, 85

    Tri PD 3 x 12
    DB F.Raise 3 x 12
    Rope Crunch 3 x 15

    100 burpees 6:20
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    2.11.21

    Lower A 4/4

    1a DB Swings 3 x 8 - 60

    Glute Bridge 3 x 12
    DB RDL 3 x 8 - 75, 85, 90

    Goblet Sq 3 x 3 - 110
    High Plank 3 x 45s

    Back Ext 3 x 15
    Alt. DB Curl 12, 10, 8 - 30, 35, 40

    easy bike

    *

    2/12/21

    Ran to gym.
    15 min of work
    Ran home.

    ***

    2/14/21

    Easy run.
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    2.16.21

    Lower B 4/4

    GHR 1.0 3 x 10
    Lat Sq 3 x 8 - 45

    TBDL 5 x 1 - 235 (275)

    Bird dog 3 x 8
    Hammer Ci 3 x 12, 10, 8 - 40, 45.2
    Inc SU 3 x 12

    SM int. x 20 min
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    2.26.21

    Back from week long vacation...

    A 1/3

    TBDL 3's - 195, 220, 245 - 275x 1
    Plank 3 x 1min

    DB RDL 3.12 - 75.2, 80
    DB Row 3.12 - 60, 70, 75

    Pull Down 3.12
    Hip Bridge 3.12
    DB Ang. Raise 3.15 - 10

    Finisher
    Burpee + X climber
    10 Pyramid Countdown - 5:10
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    3.1.21

    B 1/3

    LM Rot. Clean 3 x 4 - 55
    Cr. 4.25

    GHR 3.10
    Strict PU 4.10

    S. Sq 3.12 - 30
    Curl to Press 3.12 - 20

    SM Int. x 10/45 off
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    3.2.21

    Core Work
    Easy Run.
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    3.4.21

    C 1/3

    DB Swings 3 x 5/e
    Side planks 3 x 20s (shoulder was fine)

    Lat. Lunge 3.12/e - 30
    Pull Ups - 25 quality reps (shoulder was fine)

    Good Mornings 3.12 -50
    Split DB Row 3.12 - 60, 65.2
    Tri + Core work 3.15
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    A 2/3

    TBDL 5's - 175, 205, 235 - 275x 1
    Plank 3 x 1min

    DB RDL 3.12 - 75, 80.2
    Std. Row 3.12

    Pull Down 3.12
    Hip Bridge 3.12
    DB Ang. Raise 3.15 - 10

    ***
    3.9.21

    B 2/3

    Cable rotation 3 x 5/e
    Cr. 5.25

    GHR 3.11
    Push ups x 150

    S. Sq 3.12 - 35
    Curl to Press 3.12 - 20

    100 Burpees - 5:30
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    3.11.21

    C 2/3

    DB Swings 3 x 5/e - 60
    Side planks 3 x 25s (shoulder was fine)

    Lat. Lunge 3.12/e - 30, 35.2
    Pull Ups - 28 quality reps (shoulder was fine)

    Good Mornings 3.12 -60
    Split DB Row 3.12 - 65.
    Dead Stop Skull Crushers 3.12 - 45

    SM - 20min
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    3.13.21

    A 3/3

    TBDL 531 - 205, 235, 265 - 275 x 10
    Plank 3 x 1min

    DB RDL 3.12 - 80
    Std. Row 3.12

    Pull Down 3.12
    Hip Bridge 3.12
    DB Ang. Raise 3.15 - 10
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    3.18.21

    3.9.21

    B 3/3

    Cr. 6.25

    GHR 3.10
    Push ups x 175

    S. Sq 3.12 - 35.2, 40
    Curl to Press 3.12 - 20

    SM
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    3.24.21

    *Need more recovery with work crushing me.

    Pull 1/3

    TBDL 3's - 205, 235, 255, 285 x 1
    Plank x 3 - 1 min

    Hammer Row 3 x 8 - top 160
    Pull Ups - 40 total

    Pin Curls 3 x 12 - top 40
    St. Arm PD 3 x 12

    SM - 20 min
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    3.27.21

    Push 1/3

    H. Bench 3 x 8 - top 60 (6)
    LM Press 3 x 8 - top 60
    Elev. Push ups - 100
    Dead Stop EZ SC 3 x 12 - 12.5
    Cable Lat 3 x 12

    100 Burpees - 5:13
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  27. #27
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    3.29.21

    Lower 1/3

    Hip Ext 3 x 15
    Cr 4 x 25

    R. Lunge deficit 3 x 8 - top 45
    Accessory mvmt.

    Good morning 3 x 8 - 70
    Back ext 2 x 15

    SM intervals x 10
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  28. #28
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    3.31.21

    Pull 2/3

    TBDL 5's - 185, 205, 245
    Plank x 3 - 1 min

    Hammer Row 3 x 8 - top 165
    Pull Ups - 44 total

    Pin Curls 3 x 12 - top 45

    Tired.
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  29. #29
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    4.5.21

    Push 2/3

    H. Bench 3 x 8 - top 65 (6)
    LM Press 3 x 8 - top 55
    Elev. Push ups - 110
    Dead Stop EZ SC 3 x 12 - 20
    Cable Lat 3 x 12

    TM Hike - 3/10/20
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  30. #30
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    4.7.21

    Lower 2/3

    Hip Ext 3 x 15
    Cr 120

    R. Lunge deficit 3 x 8 - top 50
    Flexor work

    Good morning 3 x 8 - 80
    Back ext 3 x 11

    SM 15 min (mod)
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