August 31st, 2012


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August 31st, 2012

Sorry for yesterday – Zach, the official ‘Never Do Nothing’ dog needed emergency surgery as he had to have a toe removed! Family first! We’ll have an update on his condition later today or tomorrow!

While he is recovering, I’ll be leaving for a workout today. This will another ‘testing’ day as we’re putting the final screws into the production of our new workout.

Day B – Light

Squats – Warmup 2×3 Working sets 3×8 @145lb

1.5 Minute Rest between sets

Bench Press – Warmup 2×3 Working sets 3×8 @ 135

1.5 Minute Rest between sets

Deadlifts – Warmup 4×3 Working Set 1×5 @ 225

1.5 Minute Rest

Superset – Barbell Shrugs (5×8 @ 125lb) + Weighted Chin-Ups (5xMax @ 25lb)

 

Don’t worry – we haven’t forgotten out metabolic conditioning days! We’ll have a nice one tomorrow!

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August 29th, 2012


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August 29th, 2012

Going to be doing another ‘test’ day today:

Day A – Medium

Squats

Warm-Up 2 Sets x 3 Reps (increasing weight)

Working Sets 3 Sets x 5 Reps (2 min rest)

Press

Warm-Up 2 Sets x 3 Reps (increasing weight)

Working Sets 3 Sets x 5 Reps (2 min rest)

 

Super-Set One – Barbell-Rows – 5 sets x 8 Reps – this is the Rippetoe version - bar from the ground each rep!

WeightedSit-Ups – 5 sets x 8 Reps

1 Min rest between sets

 

Super-Set Two – Weighted-Dips – 5 sets x 8 Reps

Pull-Ups– Wide-Grip – 5 sets x 8 Reps

1 Min rest between sets

 

Weighted Back-Extensions

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August 28th, 2012


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August 28th, 2012

Another relatively light day – saving up for tomorrow and the start of our ‘new’ cycle….

Easy 5km run by the river today!

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August 27, 2012


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August 27, 2012

At work today – making this a rest day. Ideally you don’t do two heavy lift days like we did this weekend. We’ll be posting our new workout later this week!

If you are looking for something to do – check out our Never Do Nothing Named Wods

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August 26th, 2012


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August 26th, 2012

Still developing our next cycle – testing a few more exercise combinations…

5 sets x 3 (increasing in weight) Squats – 2 min rest intervals

5 sets x 3 (increasing in weight) Bench Press – 2 min rest intervals

 

Super-set of the following

5 Rounds of the following two exercises;

Romainian Deadlifts 8 x 95lb

Strict wide-grip pull-ups x 8

1 minute rest

 

5 sets x 8 of weighted Back Extensions (10lb plate)

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