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The dragon you slay gives you its power: Cheesedog's 2014 log.

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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Tue Oct 21, 2014 2:10 am

MONDAY, OCTOBER 20

DIABOLICAL LEG DESTROYER

1. WARMUP: 100 Squat thrust jumps in 10 minutes

-- 3 ROUNDS OF: --

2A. Squat Jumps (25#) x 5
2B. USA Pistols x 8/7/6
2C. Bulgarian Split Squats x 10
-- 1 minute rest --


3. 100 Squat thrust jumps in 3:59.


-- 3 ROUNDS OF: --

4A. Swiss ball Hamstring curls x 12
4B. Lunges x 15/15
4C. Squat Jumps x 15
-- 1 minute rest --

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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Sat Oct 25, 2014 2:26 am

FRIDAY, OCTOBER 24

Light workout today

1. Ran about a mile and a half

-- 3 rounds of: --

Easy barbell complex, just with the 45# bar

2a. High Pull x 6
2b. Snatch x 6
2c. Thrusters x 6
2d. SLDL x 6
2e. Bent Row x 6
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Sat Oct 25, 2014 10:51 pm

Another light day

3 rounds of:

Thrusters
Bent Rows
SLDL
Snatches
High Pull
Curls
-- all with 2 x 25# DB's
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Tue Oct 28, 2014 1:07 am

MONDAY, OCTOBER 26

Still ramping up

WARMUP: 2 rounds of:

-- 65# Barbell --
1A. Back Thruster x 5
1B. High Pull x 5
1C. SLDL x 5
1D. Bent Row x 5


-- 5 ROUNDS OF: --

-- 75# Barbell --
2A. Back Thrusters x 5
2B. Snatch grip Hang High Pull x 5


-- 2 ROUNDS OF: --

3A. Squat (75#) x 10
3B. SLDL (75#) x 10
3C. Sit-ups (25#) x 12
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Wed Oct 29, 2014 2:02 am

TUESDAY, OCTOBER 28


-- 3 ROUNDS OF: --

-- First round two 25# DB's, the rest two 30# DB's --

1A. Thrusters x 5
1B. High Hang High Pull x 5
1C. Bent Row x 5
1D. Zottman Curls x 5
-- 1 minute rest --


-- 4 ROUNDS OF: --

2A. Power Clean (115#) x 3
2B. Push Press x 1


-- 5 ROUNDS OF: --

3. Clean Pull (205#) x 3
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Thu Oct 30, 2014 2:09 am

WEDNESDAY, OCTOBER 29

-- 5 EMOTM ROUNDS OF: --

1. Snatch grip High Pull (135#) x 6

-- 3 E2M ROUNDS OF: --

2A. Zercher Squats (135#) x 8
2B. Band Sprint x 10 seconds

-- 3 ROUNDS OF: --

-- Double KB Complex (2 x 40#)
3A. Thrusters x 3
3B. High Pulls x 4
3C. Bent Row x 5
-- 1 minute rest --


4. 20 minute moderate speed run
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by itlives on Thu Oct 30, 2014 10:53 pm

Excellent work! That looks hard....
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cesar on Fri Oct 31, 2014 3:42 pm

Nice going, Cheese. Ramping it up!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Brahma Bill on Fri Oct 31, 2014 5:57 pm

I'm assuming you've started a new cycle since we're seeing more weights and less jumping around. What's the plan?
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Sun Nov 02, 2014 9:31 am

Test.
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Dave on Sun Nov 02, 2014 10:48 am

Your profile should be working now Cheese. Let me know if you would like any further assistance. Don't forget to change your password!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Wed Nov 05, 2014 11:11 pm

Look out fellow culturists, now I'm a clone of the original Cheesedog. Which makes me immortal. BWAHAHAHAHAH!!!!! :twisted: 8) :neener:

Had some computer problems, but I think they're sorted out now. I'll catch up on the log later on tonight.
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Thu Nov 06, 2014 2:15 am

-- THURSDAY, OCTOBER 30 --

WARMUP: 3 rounds of:

-- DB Thrusters x 5
-- DB High Pulls x 5
-- DB SLDL x 5
-- DB Bent Row x 5
---- two 30# DB's ----

-- 5 EMOTM ROUNDS OF: --

1A. Power Clean x 3
1B. Push Press x 1
-- 115# on the bar --

-- 5 EMOTM ROUNDS OF: --

2A. Clean Pull (205#) x 6
2B. Squat Jumps x 3

3. Reverse Wrist Curl (25#), 3 x 10
4. Wrist Curl (45#) 1 x 50

-- FRIDAY, OCTOBER 31 --

-- 3 ROUNDS OF: --

1A. Lunges (25#) x 12/12
1B. Band Sprints x 10 seconds
-- 30 seconds rest --

-- 3 ROUNDS OF: --

2A. KB Thrusters x 3
2B. KB High Pulls x 4
2C. KB Bent Rows x 5
-- with two 40# KB's with 1 minute rest between rounds --

3. Zottman Curls (30#), 3 x 10

-- SUNDAY, NOVEMBER 2 --

-- 5 E2M ROUNDS OF: --

1A. Zercher Squat (155#) x 5
1B. Snatch Pull x 5

-- 3 EMOTM ROUNDS OF: --

2A. SLDL (155#) x 8
2B. Body Saws x 8

-- 3 ROUNDS OF: --

3A. Thrusters x 5
3B. High Pull x 5
3C. SLDL x 5
3D. Bent Rows x 5
-- two 30# DB's, 1 minute rest --


-- TUESDAY, NOVEMBER 5 --

-- 5 EMOTM ROUNDS OF: --

1A. Power Clean x 3
1B. Push Press x 3
-- 95# on the barbell --

2. Clean Pull (185#), 3 x 6

3. Repeated DB complex from workout above
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by itlives on Thu Nov 06, 2014 4:02 pm

Welcome Intiatedog! That's a great workout for a beginner! Looking forward to watching your progression!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by ccheatum on Thu Nov 06, 2014 8:46 pm

Sick workouts Cheese! Not bad for a newb! :lol!:
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Dave on Thu Nov 06, 2014 10:08 pm

Okay, let's fix this...
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Dave on Thu Nov 06, 2014 10:17 pm

Okay Rich, I have the swapped data from my Cheesedrive to your new profile and hopefully all will be well.  Let me know if you want a different name for the original profile.  Don't forget to log in with your old username now.  Salud!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Fri Nov 07, 2014 2:03 am

Awesome Dave, you're the best!


--  THURSDAY, NOVEMBER 6  --

--  5 EMOTM ROUNDS OF:  --

1.  DB Snatch (40#)

--  4 EMOTM ROUNDS OF:  --

2.  Barbell Squat and BTN Press x 3
--  worked up to 95#  

--  3 ROUNDS OF:  --

3.  Zercher Squats (155#) x 6

4.  Ran 1 mile moderate speed




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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by ccheatum on Fri Nov 07, 2014 9:15 pm

Dave = totally the man!

Great workout Cheese!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Dave on Fri Nov 07, 2014 9:21 pm

Dave = totally tries. :hatsoff:
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by itlives on Fri Nov 07, 2014 9:44 pm

Dave wrote:Dave = totally tries.  :hatsoff:

That's WAY more than the average Joe does!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Sat Nov 08, 2014 12:52 am

He certainly do!


FRIDAY, NOVEMBER 6


-- 4 MINUTES TABATA OF: --

1A. Squat Jacks
1B. Jumping Jacks
1C. Mountain Climbers
1D. Hindu Pushups

-- 5 EMOTM ROUNDS OF: --

2A. Power Clean (115#) x 3
2B. Push Press (115#) x 2

-- 3 E90S ROUNDS OF: --

3. Clean Pull (215#) x 6

-- 2 ROUNDS OF: --

4A. Thrusters x 5
4B. High Pull x 5
4C. SLDL x 5
4D. Bent Row x 5
-- two 30# DB's the first round, two 35# DB's the second round -- 1 minute rest --
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by ccheatum on Sat Nov 08, 2014 10:59 am

itlives wrote:
Dave wrote:Dave = totally tries.  :hatsoff:

That's WAY more than the average Joe does!

But he's Dave not Joe. What does the average Dave do? :roflol2:
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by itlives on Sat Nov 08, 2014 11:44 pm

ccheatum wrote:
itlives wrote:
Dave wrote:Dave = totally tries.  :hatsoff:

That's WAY more than the average Joe does!

But he's Dave not Joe. What does the average Dave do? :roflol2:

More than the average bear. Ehh Boo Boo!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Sun Nov 09, 2014 1:29 am

So long as he keeps his paws off my picnic basket it's all good! :eyebrows:

SATURDAY, NOVEMBER 8


-- 3 ROUNDS OF: --

1A. Box Jumps x 5
1B. USA Pistol Squats x 5/5
1C. Bulgarian Split Squats (25#) x 5/5
-- 1 minute rest --

-- 3 ROUNDS OF: --

2A. Lunges (35#) x 12/12
2B. Squat Jumps x 12
-- 1 minute rest --

3. Ran 1 mile, first half fast, the second half moderate speed
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by ccheatum on Sun Nov 09, 2014 9:51 am

Nice one Cheese!

Your legs must feel like mush now, no?
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by itlives on Sun Nov 09, 2014 10:19 am

ccheatum wrote:Nice one Cheese!

Your legs must feel like mush now, no?

Agreed! Poor legs, what did they do to you?!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cesar on Mon Nov 10, 2014 12:16 pm

Ok Rich.
No pull ups, OH or horizontal presses for this dude so back to being your disciple.
What on the menu?!?!?!!?!?

Doing your november 8, 2014 tomorrow morning with some variations. I have to find a box, a USA-eh! so tuck jumps and deck squats with KB for counter balance sound good.
Then instead of mile run, 150lbs SB carry. I plan on doing lengths of my sidewalk - will measure this evening. shoulder, walk, drop, shoulder, walk, drop, etc until time is up (15mins?) or crying to stop.
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Dave on Mon Nov 10, 2014 12:18 pm

:popcorn:
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cesar on Mon Nov 10, 2014 12:20 pm

I know Dave. I am excited too
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Tue Nov 11, 2014 2:18 am

ccheatum wrote:Nice one Cheese!

Your legs must feel like mush now, no?

Nice and sore!

itlives wrote:
Agreed! Poor legs, what did they do to you?!

They were bad and had to be taught a lesson.   :twisted:

Cesar wrote:Ok Rich.
No pull ups, OH or horizontal presses for this dude so back to being your disciple.
What on the menu?!?!?!!?!?

Doing your november 8, 2014 tomorrow morning with some variations. I have to find a box, a USA-eh! so tuck jumps and deck squats with KB for counter balance sound good.
Then instead of mile run, 150lbs SB carry.  I  plan on doing lengths of my sidewalk - will measure this evening.  shoulder, walk, drop, shoulder, walk, drop, etc until time is up (15mins?) or crying to stop.

I started a 12 week strength cycle two weeks ago, you're welcome to piggy back on this.  I'm not going to be doing ANY pullups or horizontal pushes so that'll work for you.  I AM doing overhead pressing (thrusters and push presses to be specific) so if you can't do them you'll have to come up with some kind of sub, we might have to put our heads together on that one.  

Dave wrote::popcorn:

Pop up a bunch, I'm hungry!



Anyway, here's today's workout

MONDAY, NOVEMBER 10

--  3 ROUNDS OF:  --

1A.  Squats x 25
1B.  Jumping Jacks x 30 seconds
--  30 seconds rest  --


--  3 E2M ROUNDS OF:  --

2A.  Zercher Squats (165#) x 5
2B.  Snatch Grip Pulls (165#) x 3


--  3 ROUNDS OF:  --

3A.  SLDL (145#) x 8
3B.  Body Saws (feet on swiss ball) x 5
--  1 minute rest  --

4. 10 more bw squats to make 100

5.  Ran 1 mile, first 1/4 mile fast, second 1/4 mile moderate, third 1/4 mile fast, last 1/4 mile moderately slow.

Here's the body saw exercise.  I think you'll feel intense lower core activation
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Dave on Tue Nov 11, 2014 8:25 am

Cheesedog wrote:
Dave wrote::popcorn:

Pop up a bunch, I'm hungry!

After the workouts you're putting in, no kidding you're hungry!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by itlives on Tue Nov 11, 2014 9:50 am

Body saw = moving plank - with more arm movement.
I like doing that one.
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Wed Nov 12, 2014 1:45 am

TUESDAY, NOVEMBER 11


1. Ran 1/2 mile fast pace

-- 3 EMOTM ROUNDS OF: --

2A. Power Clean x 2
2B. Push Press x 1
-- 115# on the bar --

-- 3 EMOTM ROUNDS OF: --

3. Clean High Pull (115#) x 3

-- 3 ROUNDS OF: --

4A. DB Thrusters x 5
4B. DB High Pull x 5
4C. DB SLDL x 5
4D. DB Bent Row x 5
-- two 35#DB's, 1 minute rest between rounds --

5. Squats: 4 x 25, 25, 25, 10

6. Ran 1/2 mile as fast as possible
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cesar on Wed Nov 12, 2014 8:20 pm

I posted what i have planned for tomorrow. Your input welcomed and grateful for your recommendations.
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Thu Nov 13, 2014 2:12 am

Cesar wrote:I posted what i have planned for tomorrow. Your input welcomed and grateful for your recommendations.

I'll check it out.


WEDNESDAY, NOVEMBER 12


-- 5 EMOTM ROUNDS OF: --

1. DB Snatch (45#) x 3/3

-- 3 ROUNDS OF: --

2A. Thrusters x 4
2B. High Pull x 4
2C. SLDL x 4
2D. Bent Row x 4
-- 80# Barbell, 1 minute rest between rounds --

-- 4 ROUNDS OF: --

3A. Squats x 25
3B. Lateral Line Hops x 30
-- 30 seconds rest --

4. Reverse wrist curl: 30# x 15, 20# x 50
5. Wrist Curl: 55# x 25, 45# x 25
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Fri Nov 14, 2014 1:38 am

Rest day, just some mobility work.
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Sun Nov 16, 2014 1:31 am

SATURDAY, NOVEMBER 15


8 EMOTM ROUNDS OF: --

1. Power Clean and Push Press x 1 (115)

-- 5 EMOTM ROUNDS OF: --

2A. High Pull (135#) x 3
2B. Squat Jumps x 5

3. DB Zottman Curls (30#), 2 x 8
4. Reverse Curls (45#), 2 x 10

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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Mon Nov 17, 2014 1:40 am

SUNDAY, NOVEMBER 16


Short on time, pumped out a quick one today



75 bw squats

30 box pistols

superset:

5 incline one hand pushups
5 chinups
repeated 3 times


Last edited by Cheesedog on Wed Nov 19, 2014 1:26 am; edited 1 time in total (Reason for editing : forgot something)
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cesar on Mon Nov 17, 2014 6:46 pm

sent you a PM
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Tue Nov 18, 2014 3:38 am

Cesar wrote:sent you a PM

It didn't arrive for some reason, try again!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cesar on Tue Nov 18, 2014 10:51 am

Not sure what is going on with your PM. Have tried cheesedog, cheesedogthefirst and then also just your PM button on your most recent post. the message is stuck in the outbox.

Dave????
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Wed Nov 19, 2014 1:23 am

I got it now Cesar, I sent off a reply.


TUESDAY, NOVEMBER 18


1. Ran 1/2 mile fast pace


-- 4 MINUTES TABATA OF: --

2A. Squat Jacks
2B. Jumping jacks
2C. High Knees
2D. Hindu Pushups


-- 3 E2M ROUNDS OF: --

3A. Zercher Squats (175#) x 3
3B. Snatch Pull (175#) x 3


-- 3 ROUNDS OF: --

4A. Squats x 20
4B. Pushups x 10
4C. Shoulder Taps x 10
4D. Alternating Lunge Jumps x 10/10
-- 1 minute rest --


-- 3 ROUNDS OF: --

5A. Janda Sit-ups x 10
5B. Leg Raises x 10
5C. Russian Twist (10#) x 10/10

Stretching and done, good workout. Legs are fried!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Mon Nov 24, 2014 2:27 am

SUNDAY, NOVEMBER 23

-- 15 E30S ROUNDS OF: --

1. Clean Pull (225#) x 1

-- 3 E2M ROUNDS OF: --

-- all w/20# weight vest --
2A. Pushups x 5
2B. Squats x 20
2C. Mountain Climbers x 20

-- 3 ROUNDS OF: --

3A. Horizontal Rows x 5
3B. Squats x 20
3C. Reverse Crunches x 10
3D. Russian Twists (10#) x 10/10
-- 30 seconds rest --
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Tue Nov 25, 2014 2:54 am

MONDAY, NOVEMBER 24

1. Ran 1/4 mile moderate speed to warm up

-- 3 ROUNDS OF: --

2A. Ran 1/4 mile fast pace
2B. Chinups x 5
-- 1 minute rest --

-- 3 ROUNDS OF: --

3A. Tricep Pushups x 8
3B. Ran 1/4 mile fast pace
-- 1 minute rest --

4. Janda Sit ups x 15-15-12
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by itlives on Tue Nov 25, 2014 11:56 am

Good one Rich!
Except for all that running! :mrgreen:
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cesar on Tue Nov 25, 2014 3:05 pm

CheesedogTheFirst wrote:
TUESDAY, APRIL 22

--  12 MINUTES TABATA OF:  --
1st minute: Squats, Incline Pushups
2nd minute: Side Lunges, Up/Down Dogs
3rd minute: Cossack Lunges, Pushups
4th minute: Mountain Climbers, Body Row
5th minute: Decline Pushups, Squat Jumps
6th minute: Body Rows, Alternating Lunge Jumps
7th minute: Pullups, Decline Pushups
8th minute: Alternating Lunge Jumps, Jumping Jacks
9th minute: Mountain Climbers, Pushups
10th minute: Cossack Lunges, Up Downs
11th minute: Jumping Jacks, 2-hand KB Swings
12th minute: Squats, Jumping Jacks

how did you do these?
1st min - you have squats and push ups? how? 30 secs each within first min. then move on to pair in seconds mins for 30 sec each and so on unitl you are done?
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Wed Nov 26, 2014 1:34 am

itlives wrote:Good one Rich!
Except for all that running! :mrgreen:

Without the running it would've been easy! :eyebrows:

Cesar wrote:
CheesedogTheFirst wrote:
TUESDAY, APRIL 22

--  12 MINUTES TABATA OF:  --
1st minute: Squats, Incline Pushups
2nd minute: Side Lunges, Up/Down Dogs
3rd minute: Cossack Lunges, Pushups
4th minute: Mountain Climbers, Body Row
5th minute: Decline Pushups, Squat Jumps
6th minute: Body Rows, Alternating Lunge Jumps
7th minute: Pullups, Decline Pushups
8th minute: Alternating Lunge Jumps, Jumping Jacks
9th minute: Mountain Climbers, Pushups
10th minute: Cossack Lunges, Up Downs
11th minute: Jumping Jacks, 2-hand KB Swings
12th minute: Squats, Jumping Jacks

how did you do these?  
1st min - you have squats and push ups? how? 30 secs each within first min.  then move on to pair in seconds mins for 30 sec each and so on unitl you are done?

It's all done tabata style.
Do squats for 20 seconds, rest 10 seconds.
Do pushups for 20 seconds, rest 10 seconds, and so on.
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cesar on Wed Nov 26, 2014 9:50 am

Thanks Cheese...I made some adjustments. BTW, yesterday while at barbershop, I complete 10 deadhang pull ups and this morning did 5 while doing tabata as above. No problems or discomfort. not going to push it and at the same time, it was nice to pull again.
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cheesedog on Thu Nov 27, 2014 2:11 am

Cesar wrote:Thanks Cheese...I made some adjustments.  BTW, yesterday while at barbershop, I complete 10 deadhang pull ups and this morning did 5 while doing tabata as above.  No problems or discomfort. not going to push it and at the same time, it was nice to pull again.

That's great news!

WEDNESDAY, NOVEMBER 26


1. Warmed up with 10 minutes moderate bike

-- 5 ROUNDS OF: --

2A. Squats x 20
2B. Pushups x 10
2C. Mountain Climbers x 20
2D. Lunge Jumps x 10/10
-- 30 seconds rest --

3. Stationary bike: 2 minutes moderate, 4 minutes Tabata Sprints, 3 minutes cool down

-- 3 ROUNDS OF: --

4A. Get-ups x 5/5
4B. Shoulder Taps x 10/10
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

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