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Old 09-21-2012, 06:07 AM   #61
Muscletrainerdh
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Monday, September 17, 2012 - SHFL Phase 2 Workout 5

18 Min Block

1A) Box Jumps 8,8,8,8
1B) Push Press (DB) 50x8, 50x8, 50x8, 50x8
1C) Lateral Lunge 15x8, 15x8, 15x8, 15x8
1D) Chest Supported DB Rows 50x8, 50x8, 50x8, 50x8
1E) Hand Walkouts 8,8,8,8
1F)DB Stiff Legged Deadlift 50x8, 50x8, 50x8, 50x8

12 Min Block

2A) Dumbbell Swing 30x12, 30x12, 30x12
2B) Elbow Out DB Row 30x12, 30x12, 30x12
2C) Pike Push Up 12, 12, 12
2D) Rocking Plank 12, 12, 12

#3)*BENCH PRESS* 185 x 8, 205x8, 225x8, 225x6 - Concerned about my strength levels as this routine is heavy on conditioning, but looks like we are all good here.
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Old 09-21-2012, 06:07 AM   #62
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Wednesday, September 19, 2012 - SHFL Phase 2: Density Training: Workout 1: Cycle 3

Set a timer for 18 minutes. Perform exercises 1A-1F in rapid succession with little to no rest. Repeat cycle until timer beeps, aim for 4 sets

1A)Bulgarian Split Squats: 35x8, 35x8, 35x8, 35x8,
1B)DB Incline Press 60x8, 60x8, 60x8, 60x8, (+5lbs)
1C)DB Romanian Deadlift 60x8, 60x8, 60x8, 60x8 (+5lbs)
1D)Bodysaw PLanks (SB) 8,8,8,8
1E)Neutral Grip Chin up: 8,8,8,8
1F)Mountain Climbers: 8,8,8,8

Set a timer for 12 minutes. Perform exercises 2A - 2D in rapid succession with little o no rest. Repeat cycle until timber beeps, aim for 3 sets.

2A) Jump Squats 12,12,12
2B) Barbell Rows 105x12, 105x12, 105x12
2C)Hanging Leg Raise 12,12,12
2D) BB Push Press 85x12, 85x12, 85x12
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Old 09-21-2012, 02:53 PM   #63
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Looking intense as always. How much longer are you running this?
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Old 01-01-2013, 05:28 PM   #64
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UGH! Well I finished the program with a nasty bout of Tennis Elbow.

Now I'm up to 212.8lbs and not in "good weight" LOL

So closing this log out and starting anew for 2013!

Happy New Year!
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Old 01-02-2013, 02:57 PM   #65
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Seek and destroy them fat cells Davemeister.
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