dj_emerald's journal

dj_emerald · Post by **dj_emerald** » Wed Jul 18, 2007 4:30 pm

071807
L1D2: 5:04
Subbed x3 body rows/pullup; will try negatives for next week's workout

volleyball_man · Post by **volleyball_man** » Wed Jul 18, 2007 5:54 pm

Good idea. Try mixing them in. I found the stability work I got with the negs added to the obvious benefits of body rows.

dj_emerald · Post by **dj_emerald** » Thu Jul 19, 2007 4:44 am

071907

3 rounds of following for max reps / round , 1 min rest between rounds

70# S.B. clean and press = 15, grip limiting factor here
70# S.B. shouldering = 32
70# S.B. deadlift turnarounds = 42

overall good workout, hr through the roof on rnds 2 & 3

dj_emerald · Post by **dj_emerald** » Sat Jul 21, 2007 5:57 am

072007

L1D3
3:17 (X3 body rows/pullup)

Body rows broken. Pushups, squats in one set.

taifun · Post by **taifun** » Sat Jul 21, 2007 5:58 am

Excellent!

dj_emerald · Post by **dj_emerald** » Sat Jul 21, 2007 9:08 am

072107

x3 for time = 14:55 (shaved 2:09 from last time, get ups much faster)

20 overhead 2 hand swings (16kg KB)
10 C & J / arm (16 kg KB)
5 Turkish getups / arm (16 kg KB)
10 Push Jerks (70# sand bag)

dj_emerald · Post by **dj_emerald** » Mon Jul 23, 2007 5:24 am

072307

L1D1 34 rounds (subbed 3 negatives for first four rounds, 3 body rows / pullup thereafter ) I will try to stick w/ all negatives for L1D2 and D3 this week.

volleyball_man · Post by **volleyball_man** » Mon Jul 23, 2007 9:11 am

Good idea to keep mixing em up.

I really think the bodyrows helped me a ton - My weak area was arm strength. Now that that hurdle is getting lower, my back can do what it needs and is able to handle the load.

dj_emerald · Post by **dj_emerald** » Wed Jul 25, 2007 5:41 pm

072507

L1D2

8:55 - subbed 3 x 4 sec negatives / pull up first 3 rounds
- subbed 3 x assisted chins (feet on chair) / pull up last 2 rounds

Negatives a couple orders of magnitude more difficult than body rows. In two weeks I hope to complete L1D1 and L1D2 with chinups. Have been following Fast 5, 90% paleo last two weeks, today is first workout in a week I completed after breaking fast and I felt very weak. I will keep doing workouts in fasted state.

Post by **Admin** » Wed Jul 25, 2007 6:38 pm

Great work you will drop fat and preserve lbm well using that plan.

dj_emerald · Post by **dj_emerald** » Sat Jul 28, 2007 10:00 am

072707

L1D3 5:19

10 pullups = (2 chinups + 24 assisted pulls/chins)
21 pushups = broken set
21 squats = unbroken

dj_emerald · Post by **dj_emerald** » Wed Aug 01, 2007 7:57 pm

080107

L1D2 (missed L1D1 073007 b/c was day after bday and feeling weak

)

5:18

First two sets pullups as prescribed, yay!
Last three sets sub x4 assisted pulls.

volleyball_man · Post by **volleyball_man** » Thu Aug 02, 2007 4:55 am

Good job on the pullups!

dj_emerald · Post by **dj_emerald** » Sat Aug 04, 2007 5:15 pm

080307

L1D3

4:38

2 full pullups to start, subbed remainder (8) with x3 assisted pull ups/ pullup for total of 24

ucffool · Post by **ucffool** » Sat Aug 04, 2007 7:59 pm

looks like someone is graduating to L2...

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072007

080307

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