Ook's Log - Take 2 - Page 24 - Health and Fitness Forum

A. 5 sets:
Deadlift x 6 (135,155,185,205,225)
2 min rest
Push ups x10
2 min rest

B. For time:
Run 800 Meters
40 Kettlebell Swings
20 Burpees
Row 1000 Meters

13:55

Quote

11-22-2016 , 04:31 PM

#577

ookook

adept

Join Date: May 2012 Posts: 855

Tuesday, Nov 22

BP 175/200/225 x3
OHP 85x10x5
Pull ups BWx4x3, x3x4
Tri Rope Extensions 50x15x2
BB Curls 60x10x2

Four rounds for time of:
14 Alternating Dumbbell Snatch (35#)
14 Sit-Ups
400 Meter Run

16:30

Quote

11-28-2016 , 02:05 AM

#578

ookook

adept

Join Date: May 2012 Posts: 855

Friday, Nov 25

OHP 120/135/150 x531
BP 150x10x5
Pull Ups BWx4x5, x3x2
Tri Rope Extensions 50x15x3
BB Curls 70x10, 60x10x2

Four rounds for time of:
14 Alternating Dumbbell Snatch (35#)
14 Sit-Ups
400 Meter Run

13:38

Saturday, Nov 26

Run 2.5 miles 24:30

Sunday, Nov 27

A.
Front Squat x6 (95,115,125,135)
Rest 2 min
Ring Rows x8
Rest 2 min

B.
Wall balls 10# x20
Rest 1 min
Push ups x20
Rest 1 min
Reverse lunges x20
Rest 1 min

Quote

12-04-2016 , 08:52 PM

#579

ookook

adept

Join Date: May 2012 Posts: 855

Sunday, Dec 4

BP 190/215/240 x5/3/1
OHP 85x10x5
Pull ups BWx4x6, x3x1
Seated rows 140x10x3
Tri Rope Extensions 50x15x3
BB Curls 70x10x2

Interviewed with the PICU in Norfolk this last week and I think it went really well. Liked the ICU and the other docs a lot. This week I'm headed to Indy and Lexington for more interviews. Really hoping to have a real job lined up soon after the New Year

Quote

12-16-2016 , 05:46 PM

#580

ookook

adept

Join Date: May 2012 Posts: 855

Tuesday, Dec 9

OHP 105/120/135 x5
BP 150x10x5
Pull Ups BWx3x7

Run 1 mile

Friday, Dec 12

BP 165/190/215/240 x5
OHP 90x10x4
Pull ups BWx4x3, x3x4
Tri Rope Extensions 50x15x2
BB Curls 70x10x2

Quote

01-10-2017 , 03:11 AM

#581

ookook

adept

Join Date: May 2012 Posts: 855

Sunday, Jan 8

OHP 110/135/150 x531
BP 145x10x5
Pull Ups BWx3x6, x4x1

Run 0.75 miles

Super quick workout before going in to work. I haven't skipped everything, just haven't recorded anything here recently. Diet fully back on track (2500 cal/day + one free day per week).

Quote

01-12-2017 , 01:50 AM

#582

ookook

adept

Join Date: May 2012 Posts: 855

Wednesday, Jan 11

BP 195/220/245 x5/3/1
OHP 90x10x5
Pull ups BWx4x3, x3x2

Run 0.85 miles

Quote

01-15-2017 , 01:34 AM

#583

ookook

adept

Join Date: May 2012 Posts: 855

Saturday, Jan 14

OHP 110/125/140 x5
DB BP 65x10x2, 60x10x3
Pull Ups BWx4x2, x3x3
Tri Rope Extensions 50x15x2
BB Curls 70x10x2

Quote

02-22-2017 , 02:25 PM

#584

ookook

adept

Join Date: May 2012 Posts: 855

Wednesday, Feb 22

BP 175/200/225 x5
OHP 90x10x5
Pull ups BWx4x6, x3x1
Seated rows 140x12x3
Tri Rope Extensions 50x15x3
BB Curls 70x10x2
Clean Pull 135x5x3

Coming off a run with the flu. Still feel like **** but I think it's getting a little better.

Quote

03-01-2017 , 01:37 AM

#585

ookook

adept

Join Date: May 2012 Posts: 855

Sunday, Feb 26

Squats - 95x10x4
Leg Press 90x15x3
Hypers - BWx15x2
Leg Curls - 70x12x2
Leg Ext - 30x20x2
Ab/Adduction - 80x15x2
Calves - 110x20x3

Tuesday, Feb 28

DB Incline Flies - 25x15x2
Machine Flies - 110x15x2
Cable Crossovers - 20x20x2
OHP - 80x10x3
Rear Lat Raises - 12.5x15x2
Lat Raises - 12.5x20x2
Pronated Cable Tri Pushdowns - 50x20x2
Supinated Cable Tri Pushdowns - 35x20x2
Straight Bar Curl - 50x15x2
DB Hammer Curl - 25x15x2

Quote

04-21-2017 , 12:16 PM

#586

ookook

adept

Join Date: May 2012 Posts: 855

Friday, April 21

BP 160/185/205 x531
OHP 85x10x5
Lats 140x10x5
Seated rows 140x12x3
Tri Rope Extensions 50x15x3
DB Curls 35sx10x3

Run 2 miles 20:00

Need to get logging again. Coming off an appendectomy about 6 weeks ago so slowly working back up on the weights. Weight 225. I'm getting married in 13 weeks and my goal is to be 19x at that time. Plenty of time, just have to be on track. Goal 2400 cals per day.

Quote

04-25-2017 , 09:55 AM

#587

ookook

adept

Join Date: May 2012 Posts: 855

Monday, April 24

OHP 100/115/130 x5
DB BP 55'sx10x5
Pull downs 140x10x5
Rope Tri Extensions 50x15x3
BB Curls 70x10x3

Run 1.75 miles 19:50

Quote

04-29-2017 , 09:43 PM

#588

ookook

adept

Join Date: May 2012 Posts: 855

Saturday, April 29
BP 155/180/205 x5
OHP 85x10x3, 80x10x2
Pull ups BWx4,4,5; Lat pulls 140x3,120x1
Tri Rope Extensions 42.5x15x3
BB Curls 70x10x2

Row 1000m 4:05

Post call today and just feel like ****. Everything is hard. Time to go to bed early and try again tomorrow.

Quote

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