Saturday 9/10/11

No post today. Rest day across the board.

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Build Muscle, Burn Fat, and Level Up Your Life: The Simple 2-Workout Gym Routine You Need

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Firday 9/9/11

Physical: 1. Pin DeadLift (Mid-Thigh to Lock Out) 10-8-6-4-2-2-2-2-2/AHAP 2. Back Squats w/ Chains @ (M=160lbs, W=120lbs) 10×3/60% of 1RM Back Squat, rest 20 sec between sets. -3 Sets 3. Lateral Squat 12ea 4. Swiss Ball Leg Curls 12 5. Reverse Leg Swings w/ Band 12 -3 Sets 6. Single Leg Box Squat 10ea 7. Single Leg RDL’s 10ea 8. Swings 10 Mental: 20 min. Seated meditation -I've been doing these "unguided," but if there is anyone that might be reading this that wants to start a little slower, here is a link to the UC San Diego center for Mindfulness. These are free downloads.  Spiritual: Today being the 9th, I read through Proverbs Ch.9, the micro section that stuck out to me was 7-10. Here is a copy from the Amplified version of the bible in Biblesoft. Prov 9:7-10 7 He who rebukes a scorner heaps upon himself abuse, and he who reproves a wicked man gets for himself bruises. 8 Reprove not a scorner, lest he hate you; reprove a wise man, and he will love...
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Wednesday 9/7/11

Physical:  Warm Up: SMR, mobility, dynamic IT Band release with baseball quad set 2x10 wall squat 3x 50m Sled drag with 45# Then: 1. Front Squat 10-8-6-5-4-3-2-1-*1-*1/As Heavy As Possible (ASHAP) *Do not miss! 2. Clean Pull 10×2/60% of 1RM Deadlift one rep every 3 sec & rest 20 sec between sets. Drop it at the top. 3 Sets of: 3. Barbell Split Squat 12ea 4. Air Box Squat (2″ bellow parallel) + Box Jump Over (12-32″) 3×1+1 3 Sets of: 5. Single Leg Squat 6ea 6. Seated Good Mornings 10 7. Leg Swings 10 8. Stretch (6-12min) Mental/Spiritual: 20 min. breathing meditation Notes: I decided to change the blog to be a blog of what I actually do on a daily basis. In the past it was more idealistic and I was not really that motivated to keep it up. The physical programming is from Maxfitusa.com Max consults me on my programming for powerlifting. The mental/ spiritual  is still from Mindful Meditation and  primarily  from the Bible ...
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