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TRAINING LOG: BJ Ketchem |
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BKetch 
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 Topic: TRAINING LOG: BJ KetchemPosted: 9/18/14 at 6:44pm |
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9/17/14
Erg for 20 mins whilst watching this Cinematic Masterpiece:  9/18/14 Erg 1000m, Foam Roll A) DB RDL: 100x2x10,120x2x10 B) SG High Pull (to chin): 95x3x5,115x2x3,135x3,155x3 C) Shrugs: 225x1x12,275x3x12 D) BOR: 135x4x8 E) Hammer Strength PD: 3x10 F) Wide Grip PD: 4x12 G) Low Row: 3x15 H) Scott Curls:3x12 I) Med Ball Slam: 30x3x8 |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 9/16/14 at 7:18pm |
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9/16/14
Upper Erg 1000m A) CG Bench Press: 45x20,95x20,115x20, 135x10,155x8,185x4x8 B) seated MP: 95x5,115x5,135x5,145x5 C) DB Lateral Raise: 3x12 D) DB BO raise: 3x12 E) Face Pull: 4x12 F) OH tri ext: 4x12 G) Tri Pd: 4x12 H) core stuff Condish I) erg 20/10 x 10 |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 9/14/14 at 5:11pm |
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9/14/14
Legs A) FS 45x10(pause in hole), 95x2x10,115x2x10,135x2x5,185x5x5 B) step ups 3x12 C) leg press 4x15 D) single leg rdl 3x5 E) leg ext 4x12 F) ham curls 4x15 G) rev crunch 3x12-15 H) side bends 3x12 |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 9/13/14 at 8:34am |
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9/13/14
Upper rest 30-90 sec Erg 1000m,Hand Bike 5 min A) Bench: bar x 30, 95x20,135x10,155x10,185x10,205x10,215x9,205x10 B) Weighted Dips: 5x5-9 C) Bench 1" Pause @ bottom: 185x8 D) Flat Flyes: 4x12 E) Zottman Curls: 4x12 F) Dumbell Kickbacks: 4x12 G) Plank: 2x60" H) Iso Core Rotation: 2x20 Condish: Erg: 20" on/10" off x 10 |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 9/11/14 at 6:47pm |
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9/11/14
Legs A) SSB 70x20,100x10,120x2x6, 160x10x10 @ 60 sec rest B) giant set: rev lunge 3x20, ham curls 3x15,Jefferson squat3x10..no rest C) KB swing 2x50 |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 9/09/14 at 7:14pm |
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9/5/14
shoulders/arms-rest 60" Seated military press 95x10,120x10x10 Shoulder Box 3x12 Bent over db rear flye 3x15 Face Pulls 3x12 Tri OH Ext 3x12 Scott curls 3x12 Rev crunches 3x15 Versa Climber 20" on @ 100%, 10" off x 10 intervals |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 9/07/14 at 11:54am |
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9/7/14
Chest & Back A) Bench: 95x20,125x2x10,165x10x10-90 sec rest B) KB Row: 10x10 60 sec rest C) Incline Flye: 3x12 slow tempo D) Chins: 1x10, 1x7, 1x6 E) Rotational Core Stuff Condish F) BB Complex: CG Snatch, C&P, HP, Press x 2x5 Cooked |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 9/06/14 at 6:25pm |
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9/6/14
Legs A) SSB: 70x20, 120x10,150x10x10-90 sec rest B) Walking Lunge w/no pause: 40x3x24-60 rest C) BB Hack Squat: 3x12-60 rest D) PhysioBall Leg Curl: 3x12 E) Core stuff |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 9/04/14 at 6:56pm |
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9/4/14
shoulders/arms-rest 60" Seated military press 95x10,115x10x10 Shoulder Box 4x15 Bent over db rear flye 3x15 Tri push down 4x15 Scott curls 4x15 Rev crunches 3x15 Erg 20" on/10" off x 10 intervals |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 9/02/14 at 7:45pm |
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9/2/14 Chest and tris... Getting ready to up the volume... |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 9/01/14 at 7:10pm |
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9/1/14
Rest 45 sec A) erg 1000m B) leg extension 5x25 (increase # each set,rough) C) ssb squat: reps-# for set 25-70 15-90,100,110,130 12-150 10-170 8-180 6-200 3-210 1-220(not that heavy, just being cautious as legs are cooked) D) Jefferson Squat: 4x20-25 E) walking lunge: 4x20 (70#) F) stiff leg deads: 4x12 (95, good stretch) G) Plank: 2x1:00 Condish-2 min recovery between sets H) 2x 45 jump rope,10 kb swing, 45 jump rope, 5 kb cj each hand, 45 jump rope, 5 snatch each hand |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 9/01/14 at 7:02pm |
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8/31/15
Shoulders Rest 45 sec ish A) erg 1000m B) seated front press 15,12,10,8,8,6 (95,105,115,135,155) C) machine press 20,15,15,12,10,8 D) front laterals 15,12,10,8 (22.5,25,30,35) E) side laterals 15,12,10,9 (20,25,30,35) F) bent over laterals 15,12,10,10 (12.5,15,20,22.5) G) shrug behind back 15,15,15,10,8 (185,205,215,225,235) H) Shrugger 20,15,10,8,6 (90,140,190,240,270 Condish I) erg sprints 20" on/10" off x 10 |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 8/29/14 at 9:07pm |
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8/28/14
Rest-30-60 sec A) erg 1000m B) CG Snatch: 95x3x2,115x2 C) BB BOR: 95x15,115x12,135x10,155x8,175x6,DS x15 D) TBar Row: 15x115,12x140,165x10,190x6 E) Lat Pulldows: 4x12-15 F) Chins: 4x4 G) Cheat Curls: 15x95,115x12,125x10,135x8, 95x23 H) Spider Curls: 25x15,25x11,20x15,20x13 I) Iso DB Curls: 20x3x15 8/29/14 Hampton Inn quick excersing...VSG this weekend, doing the announcing. Treadmill, highest incline 10 min Elliptical full resistance, 20 sec on/ 10 off x 5min |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 8/27/14 at 1:26pm |
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8/26/14
Rest-30-60 sec A) erg 1000m, hand bike 4min B) bench 95x25,135x20,155x15,175x12,195x10,205x8, 225x6 (DS195xfail,175xfail,155xfail,135xfail) C) CG bench 135x12,155x10,175x8,185x5 D) flat flye straights arms 15x20, 17.5x15,20x12,25x10,30x7 E) Tri PD 100 reps fsp F) OH Tri Ext 5x20 G) dips 5xfail H) reverse push-up 3x fail Condish I) erg sprints 10x20sec on, 10 off |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 8/24/14 at 1:52pm |
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8/17/14
Rest (C) 60 sec Rest for all others 30-45 sec Focusing on slow ecc/fast con for all reps A) erg 1000m B) leg extension 5x25 (increase # each set,rough) C) front squat: 25,15,12,10,8,6,3,1 (65,85,95,115,135,155,185,210) D) hack squat machine: 4x20-25 (who knows) E) walking lunge: 4x20 (90#) F) lying ham curls: 4x15-25 (increased # each set) G) stuff leg deads: 4x12 (65,75,80,95, good stretch) H) Plank: 3x1:00 Condish I) run 20"/walk 10" x 10 sets |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 8/23/14 at 10:49am |
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8/23/15
Shoulders Rest 45 sec ish A) erg 1000m B) seated front press 15,12,10,8,8,6 (95,135,145,155,160,165) C) machine press 20,15,15,12,10,8 (who knows) D) front laterals 15,12,10,8 (20,25,30,35) E) side laterals 15,12,10,9 (17.5,20,25,30) F) bent over laterals 15,12,10,10 (17.5,20,25,30) G) shrug behind back 15,15,15,10,8 (185,205,225,245,265) H) DB Shrug 20,15,10,8,6 (65,75,85,90,100) Condish & Core I) BB Complex: 4x6x2-3min rest (CG Snatch, Clean, High Pull, Press,BOR) J) 4x15-25 Hanging Leg Raise K) Planks 4x30" |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Joined: 2/13/08 Location: United States Status: Offline Points: 647 |
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Posted: 8/21/14 at 10:04am |
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13 Week Check-In: -25 pounds (-32 since Easter) & just under -7% loss in BF...feeling good.
8/21/14 Rest-30-45 sec A) erg 1000m B) BB Complex: 5x5x5 C) CG Snatches: 95x5x1 D) BB BOR: 95x15,115x12,135x10,155x6 (DS 155x5,135x5,115xFail) E) Low Row: 12,10,6, failed @ 20...just keep increasing weight, last set was a drop set F) Lat Pull Down: 12,10,8,6 increase # each set G) Straights Arm Wide Grip Pulldown: 3x15 H) Cheat Curls: 20x45,15x65,12x85,10x105,8x115, 20x55 I) Cable Concentration Curls: 3x15 J)Reverse BB Curl: 15x45, 12x55,10x65,8x75 K) Wrist Curls 4x 20-25 L) Hanging Leg Raise: 4x20-25 Condish M) erg sprints 10x20sec on, 10 sec off & 10 Min on 15% grade walk |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 8/19/14 at 12:54pm |
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8/19/14
Rest-30-60 sec A) erg 1000m, hand bike 4min B) bench 135x20,155x20,185x15,205x12,225x10, 245x6(225x2),245x5,205x11(185x fail, 135xFail) C) CG bench 135x12,155x10,175x8,185x5 D) flat flye straights arms 17.5x20, 20x15,22.5x12,25x10,30x7 E) OH tri ext 100 reps fsp F) Tri PD 5x20 G) dips 3xfail H) reverse push-up 3x fail Condish I) erg sprints 10x20sec on, 10 off Edited by BKetch - 8/19/14 at 5:32pm |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 8/17/14 at 3:51pm |
 Pretty pleased with my progress. |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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vonguinness
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Joined: 9/01/08 Status: Offline Points: 1643 |
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Posted: 8/17/14 at 11:43am |
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so much work going on in here, you must be looking sexy as ever.
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jammin on the one.
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BKetch
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Posted: 8/17/14 at 9:03am |
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8/17/14
Rest (C) 60 sec Rest for all others 30-45 sec Focusing on time under tension for all reps A) erg 1000m B) leg extension 5x25 (increase # each set,rough) C) front squat: 25,15,12,10,8,6,3,1 (45,65,85,105,135,155,185,205) D) hack squat machine: 4x20-25 (weight irrelevant, beat me up good) E) walking lunge: 4x20 (50#) F) lying ham curls: 4x15-25 (increased # each set) G) stuff leg deads: 4x12 (65#, good stretch) H) hanging leg raises: 4x20 I) rotational core: 3x20 |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 8/16/14 at 9:11am |
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8/15/15
Shoulders Rest 45 sec ish A) erg 1000m B) seated front press 15,12,10,8,8,6 (75,85,95,95,115,125) C) machine press 20,15,15,12,10,8 (who knows, made every rep count) D) front laterals 15,12,10,8 (17.5,20,25,30) E) side laterals 15,12,10,9 (15,17.5,20,25) F) bent over laterals 15,12,10,10 (12.5,15,17.5,20) G) shrug behind back 15,15,15,10,8 (135,155,175,195,205,225) H) DB Shrug 20,15,10,8,6 (60,65,70,75,75) Condish I) erg sprints 45 @100%, 1 min rest x 4 sets |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Joined: 2/13/08 Location: United States Status: Offline Points: 647 |
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Posted: 8/14/14 at 7:39pm |
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8/14/14
Circuits in hotel gym. Nothing crazy just getting some movement after being in the car for 10 hours. |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 8/12/14 at 10:38am |
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8/11
Deck of cards and bodyweight A) pull card---exercise order Catcher squat, rev lunge, full squat, forward lunge, plank up/downs, crunches, reverse crunch---repeat 8/12 1 pood KB and a deck of cards. A) brisk walk with my Lu. B) pulled at card from deck, did that many reps, exercise order went: Push Up, BOR, Push Up, OH Press, Push Up, Curl, Tri ext, lateral raise--repeat. |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Joined: 2/13/08 Location: United States Status: Offline Points: 647 |
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Posted: 8/12/14 at 10:35am |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 8/10/14 at 11:32am |
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8/10
Early AM workout at resort. No gym, but brought the handy 1 pood KB and a deck of cards. A) brisk walk with the fam, 1.5mi B) pulled at card from deck, did that many reps, exercise order went: Push Up, BOR, Push Up, OH Press, Push Up, Curl, Tri ext--repeat. Complete in 25:15. C) dominated breakfast with Lilo and Stitch |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Joined: 2/13/08 Location: United States Status: Offline Points: 647 |
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Posted: 8/08/14 at 7:07pm |
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8/8/13
In the land of Disney. As a result, I owned the local Anytime Fitness. Kept it quick and dirty as I felt my T-levels plummeting. Erg 1000m 30-45 sec rests... A) alt db lunges x20,18,16,16,16 (20,25,30,35,45#) B) leg extension(lying leg curl) x 4x12 C) RDL(calf raise) 3x12-15 C) 1/4 lateral raise: 35x4x15 D) full lateral raise: 4x10 E) db shrug ladder x10-12, 45 up to 80# F) rev flye 4x10-15 G) db late raise ladder x6-12, 35 down to 5# H) back ext 2x12 (planks 2x60") |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Joined: 2/13/08 Location: United States Status: Offline Points: 647 |
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Posted: 8/08/14 at 7:00pm |
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8/7/14 30" rest A) erg 1000m, SSL warm up B) bench: bar x bunch, 135x15,185x12, 225x10, 245x6 C) CG Bench: 135x15,12,11,11,9,9 D) Push Up: 3x fail E) Dips: 3x Fail F) Alternating Tri PD: 4x10-15 G) OH Tri Ext: 4x9-15 H) Rotational Core, rev Curl: 3x12-15 I) SS Cardio @ 65%, 35 min. |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Posted: 8/06/14 at 10:35am |
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8/6/14
30-45" rest A) erg 1000m B) BB BOR: 95x4x15 C) lying bb rows: 115x4x10(85x4xfail) D) Landmine Row: 75x4x12 E) straight bar curl: 4x12 F) db spider curl: 3x15 G) BB Spider curl close: 3x12-15 |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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BKetch
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Joined: 2/13/08 Location: United States Status: Offline Points: 647 |
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Posted: 8/04/14 at 10:33am |
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8/4/14
Erg 1000m, SSL 30-45 sec rests... A) front squat: 85x5x5 B) reverse lunges, elevated front foot: 65x3x8 C) leg extension(lying leg curls)(calf raise): 3x12 D) 1/4 lateral raise: 35x4x15 E) full lateral raise: 4x10 F) db shrug: 80x3x12 G) face pull(rev flye): 3x15 |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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