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Training Log Archive: theleperking

In the 7 days ending Nov 20, 2010:

activity # timemileskm+m
  Strength Training3 4:45:00
  Rock Climbing (Indoors)1 2:00:00
  Running2 1:28:18 6.52(13:32) 10.5(8:25)
  Total6 8:13:18 6.52 10.5
averages - sleep:9.1 weight:244.8lbs

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Friday Nov 19, 2010 #

Strength Training (Hepburn Singles) 1:30:00 [3]
slept:8.0 weight:244lbs

10 minutes Bike

Bench Press
20kg x lots
60kg x 5
70kg x 5
85kg x 1 (+5kg PR)
80kg x 1 x 9

Clean & Jerk
50kg x quite a few for technique work then shoulder started acting up.

Bike for Fat Loss
20 minutes

Shoulder Prehab/Rehab
-Front latterals, Side Latterals x a bunch per side

Damn shoulder. Bench is feeling good, glad to finally see it going up, I love this singles program, so easy to program and after 2 cycles I have increased my old PR by 7.5kg which was quite easy as well, probably good for at least another 5kg for a total of 12.5kg in the last 1 month while trying to lose weight as well, good stuff.

Thursday Nov 18, 2010 #

9 PM

Strength Training (Front Squat + GPP) 1:30:00 [3]
slept:10.0 weight:246lbs

8 minutes Bike

Front Squat
20kg x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 3
75kg x 1
80kg x 1 (+10kg PR since knee injury)
85kg x fail

Bike for fat loss
25 minutes

500m Row for fun

Knee felt phenomenal, finally feeling solid enough to squat! Can't wait to start bringing them back in, yay!

Wednesday Nov 17, 2010 #

Rock Climbing (Indoors) 2:00:00 [3]
slept:9.0 weight:244lbs

A good day of bouldering, managed to beast my way through a bunch of routes, technique is still far from polished but it feels good to be pulling down on some harder routes. Managed to finish one problem (V2 or lower level V3) that I really didn't believe I could do but with some encouragement and about 10 tries I hit it just before going home, all in all a great day.

Tuesday Nov 16, 2010 #

Running (Long Run) 47:50 [3] 5.5 km (8:42 / km)
slept:8.5 weight:244lbs

Good run, slowly adding mileage, good stuff. Nothing really new, 6 weeks until the baby comes, oh god, 1st one, life is over haha! Just kidding, really excited of course. I hope everyones training is going well!

Monday Nov 15, 2010 #

Strength Training (Hepburn Singles) 1:45:00 [3]

15 minutes Bike

Bench Press
60kg x 6
80kg x 1 x 8

10 minutes Bike while waiting for the Squat rack x 1

Clean & Jerk
70kg x 1 x 8

Lat Pulldown
setting 17 x 3 x 7

Good session, lots of energy but kind of trailed off towards the end after first having to wait 10 minutes for a bench and then after wait another 10 minutes for the squat rack, I really need a home gym. Been reading a lot of Gym Jones stuff lately, really inspired, I love Mark Twight(/little homo)

Sunday Nov 14, 2010 #

Running (Long Run) 40:28 [3] 5.0 km (8:06 / km)
slept:10.0 weight:246lbs

My long run for the week, felt good, felt solid, felt slow haha but thats all good, it will come.

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