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  #91   ^
Old Tue, Sep-20-05, 11:34
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default
Went out and accomplished a 21/4 mile run in 17 minutes 40 seconds. Better than last week by a minute.

Abs for today

Ab Crunch - unresisted feet elevated - 212 each

Ab Crunch - unresisted feet elevated - elbow to knee - 105 each

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30ea x 18 sets

All totaled up today - 917

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs
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  #92   ^
Old Wed, Sep-21-05, 12:39
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default
Went out and ran the home 3.2 mile layout in 29 minutes 57 seconds so last week was not a fluke I can break 30 minutes at home. So happy about that.

Abs for today

Ab Crunch - unresisted feet elevated - 224 each

Ab Crunch - unresisted feet elevated - elbow to knee - 112 each

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30ea x 19 sets

All totaled up today - 966

Did 1 set incline bench press at 120 lbs, one set 12 lyning arm curls and 1 set 12 incline chest fly resisted at 110 lbs
Last edited by 301 : Wed, Sep-28-05 at 08:40.
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  #93   ^
Old Thu, Sep-22-05, 12:52
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default
Went out and ran the home 1.8 mile layout in 14 minutes 45 seconds .

Abs for today

Ab Crunch - unresisted feet elevated - 238 each

Ab Crunch - unresisted feet elevated - elbow to knee - 119 each

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30ea x 29 sets

All totaled up today - 1017

Did 1 set incline bench press at 120 lbs, one set 12 lyning arm curls and 1 set 12 incline chest fly resisted at 110 lbs
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  #94   ^
Old Fri, Sep-23-05, 19:03
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default Sept 23
Had to do identical for today as yesterday due to meetings eating up most of my time

Went out and ran the home 1.8 mile layout in 14 minutes 35 seconds .

Abs for today

Ab Crunch - unresisted feet elevated - 238 each

Ab Crunch - unresisted feet elevated - elbow to knee - 119 each

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30ea x 29 sets

All totaled up today - 1017

Did 1 set incline bench press at 120 lbs, one set 12 lyning arm curls and 1 set 12 incline chest fly resisted at 110 lbs

Football tonight so a little extra
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  #95   ^
Old Mon, Sep-26-05, 20:36
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default
Went out and ran the home 1.8 mile layout in 14 minutes 12 seconds .

Abs for today

Ab Crunch - unresisted feet elevated - 280 each

Ab Crunch - unresisted feet elevated - elbow to knee - 126 each

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30ea x 31 sets

All totaled up today - 1096

Did 1 set incline bench press at 120 lbs, one set 12 lyning arm curls and 1 set 12 incline chest fly resisted at 110 lbs
Last edited by 301 : Tue, Sep-27-05 at 00:40.
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  #96   ^
Old Tue, Sep-27-05, 08:31
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default
Early this morning ran 1.8 mile in 14:21 - man its dark at 5:30 - need a small flashlight. ...

Abs for tuesday

Total of all three routines 675 - early to bed tonight - have fun
Last edited by 301 : Wed, Sep-28-05 at 11:05.
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  #97   ^
Old Wed, Sep-28-05, 11:07
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default
Little harder running in the dark. Went out and accomplished a 21/4 mile run in 18 minutes 25 seconds. Slower than last week but am running by flashlight in the rain and wind this morning at 0530 hours .

Ab Crunch - unresisted feet elevated - 210 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 105 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 4 sets

All totaled up today - 425

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs

Plus football practice times two
Last edited by 301 : Wed, Sep-28-05 at 22:43.
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  #98   ^
Old Thu, Sep-29-05, 08:45
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default Sept 29 2005
Little harder running in the dark and snow . Went out and accomplished a 21/4 mile run in 18 minutes 25 seconds. Identical to yesterday. Running by flashlight in the rain, snow and wind this morning.

Ab Crunch - unresisted feet elevated - 224 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 105 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 4 sets

All totaled up today - 449

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs

Plus football practice times two
Last edited by 301 : Fri, Sep-30-05 at 08:51.
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  #99   ^
Old Fri, Sep-30-05, 08:53
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default
Snow melted but cool 31 degrees this morning. Went out and accomplished a 3.2 mile run in 29 minutes 15 seconds. Thats 39 seconds faster than my best home time......

Ab Crunch - unresisted feet elevated - 224 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 105 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 4 sets

All totaled up today - 449

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs
Last edited by 301 : Mon, Oct-03-05 at 09:35.
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  #100   ^
Old Mon, Oct-03-05, 09:36
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default
Early this morning ran 1.8 mile in 14:06

Ab Crunch - unresisted feet elevated - 224 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 105 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 4 sets

All totaled up today - 449

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs
Last edited by 301 : Mon, Oct-03-05 at 22:41.
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  #101   ^
Old Tue, Oct-04-05, 08:52
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default
Early this morning ran 1.8 mile in 13:50 more later

Ab Crunch - unresisted feet elevated - 224 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 105 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 4 sets

All totaled up today - 449

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs
Last edited by 301 : Wed, Oct-05-05 at 09:01.
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  #102   ^
Old Wed, Oct-05-05, 09:02
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default 10/5/05
Early this morning ran 2-1/4 mile in 17:54 more later

Ab Crunch - unresisted feet elevated - 224 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 105 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 4 sets

All totaled up today - 449

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs
Last edited by 301 : Thu, Oct-06-05 at 08:48.
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  #103   ^
Old Thu, Oct-06-05, 08:48
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default
Ran 1.8 mile in 13:45

Abs for today

Ab Crunch - unresisted feet elevated - 140 each

Ab Crunch - unresisted feet elevated - elbow to knee - 70 each

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30ea x 30 sets

All totaled up today - 870

Did 1 set incline bench press at 120 lbs, one set 12 lyning arm curls and 1 set 12 incline chest fly resisted at 110 lbs
Last edited by 301 : Thu, Oct-06-05 at 11:10.
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  #104   ^
Old Fri, Oct-07-05, 08:56
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default
Went out and accomplished a 3.2 mile run in drum roll .........28 minutes 46 seconds. Thats 29 seconds faster than my best home time......

Abs for today

Ab Crunch - unresisted feet elevated - 154 each

Ab Crunch - unresisted feet elevated - elbow to knee - 70 each

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30ea x 30 sets

All totaled up today - 884

Did 1 set incline bench press at 120 lbs, one set 12 lying arm curls and 1 set 12 incline chest fly resisted at 110 lbs
Last edited by 301 : Sat, Oct-08-05 at 09:50.
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  #105   ^
Old Mon, Oct-10-05, 14:07
301's Avatar
301 301 is offline
Senior Member
Posts: 6,862
  
Plan: Atkins
Stats: 250/230/190 Male 72
BF:
Progress: 33%
Location: Alaska
Default 10-10-05
Ran 1.8 mile in 13:49

Abs for today

Ab Crunch - unresisted feet elevated - 140 each

Ab Crunch - unresisted feet elevated - elbow to knee - 70 each

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30ea x 30 sets

All totaled up today - 870

Did 1 set incline bench press at 120 lbs, one set 12 lying arm curls and 1 set 12 incline chest fly resisted at 110 lbs
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