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LoopieMclooperson

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Re: Loopie's Log
« Reply #30 on: January 06, 2011, 12:37:46 am »
0
Quote from: adarqui on January 05, 2011, 05:25:38 am
cool man

i feel much better on coffee+protein shake than an energy drink.. energy drinks make me woozy sometimes but really amp'd, the feeling wouldn't be good for sports imo.. but for sports, i feel great on just instant coffee (1-2 teaspoons) + a milk/protein drink.

good job on those jumps with the fatigue!

pc

Thanks for the tips and encouragement. no more rockstar, I can't handle my caffine.

1/5/11 Wed
BW=180.2

upperbody with cardio.

bench press
5 x 135
5 x 185
5 x 195
2 x 5 x 205
18 x 135

seated cable row 120#
4 x 10

pull ups BW
3 x 6

dips BW
4 x 15

ab and core work throughout

treadmill 20 mins
4.5 inlcine 4.5mph

Logged
5'10"- 185lbs - 45 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LoopieMclooperson

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Re: Loopie's Log
« Reply #31 on: January 08, 2011, 12:33:05 am »
0
1/7/11 Fri

BW= 182.2
strength level= weak

warm up

pogo hops
3 x 8

on box jumps 24"
2 x 8

depth jumps 24" to 24"
3 x 6

jump squats #75
3 x 5

squats
3 x 185
5 x 225
3 x 3 x 235
20 x 135

ham curl 105#
3 x 10

seated toe raiser 45#
4 x 10

bombed this workout. squats felt very heavy, I could only hit tripples with good form.
I think the basketball and the MSEM back to back wiped me out.
Logged
5'10"- 185lbs - 45 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

adarqui

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Re: Loopie's Log
« Reply #32 on: January 08, 2011, 07:31:09 pm »
0
Quote from: LoopieMclooperson on January 08, 2011, 12:33:05 am
1/7/11 Fri

BW= 182.2
strength level= weak

warm up

pogo hops
3 x 8

on box jumps 24"
2 x 8

depth jumps 24" to 24"
3 x 6

jump squats #75
3 x 5

squats
3 x 185
5 x 225
3 x 3 x 235
20 x 135

ham curl 105#
3 x 10

seated toe raiser 45#
4 x 10

bombed this workout. squats felt very heavy, I could only hit tripples with good form.
I think the basketball and the MSEM back to back wiped me out.


how long was basketball? got to eat real big the day before important strength training.. so if you didn't do that, in combination with basketball, ya, definitely will feel weak.

peace man!
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LoopieMclooperson

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Re: Loopie's Log
« Reply #33 on: January 11, 2011, 12:05:24 am »
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Quote from: adarqui on January 08, 2011, 07:31:09 pm
how long was basketball? got to eat real big the day before important strength training.. so if you didn't do that, in combination with basketball, ya, definitely will feel weak.

peace man!

2.5 hours of basketball after not playing for a year took alot out of me. I also eat non-clean the day before to boot.
Eating big the day before heavy weight is someting I have not been doing. I have been eating clean during the week and losening up on the weekend depending on whats happening.

I plan on playing more basketball to get into better sports shape.


1/10/11 Mon BW=182.2

jump rope 5 min

on box jumps 24"
3 x 8

depth jumps 24" to 24"
4 x 6

bench press
5 x 185
5 x 205
6 x 205
2 x 5 x 205

pull up BW
8,6,6

Dips BW
4 x 15

hang clean and press 95#
3 x 8

seated cable row 120#
3 x 8

treadmill 15min
5.0 incline 3.5mph
Logged
5'10"- 185lbs - 45 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LoopieMclooperson

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Re: Loopie's Log
« Reply #34 on: January 12, 2011, 01:07:29 am »
0
1/11/11 Tues
BW= 182.2
Eat big and clean. Hit the b-ball court for two hours of play. still getting fingers to rim for running 30" flat, But with no spring and jello legs so I feel good. 18 year old guys that play 5-6 times a week make me feel old.  :(

I updated plan is to play b-ball on tuesdays every time I can. Hit legs ratio technique (strength:msem = 2:1).
Ditch the MWF set days and make progress every w/o with 48 hours rest or so in between leg days.  Make actual progress on upperbody lifts and gain general fitness. I know that I need to hit sprints also. My kids, my vagina and the snow are my current excuses.




Logged
5'10"- 185lbs - 45 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LoopieMclooperson

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Re: Loopie's Log
« Reply #35 on: January 14, 2011, 02:11:58 am »
0
CURRENT GOALS - 300# back squat. repeatable 33" RVJ

MAJOR PR'S/MILESTONES - upcoming

DAILY PHYSICAL & MENTAL STATE - well rested, generally good

BODYWEIGHT = 181.8

DIET - protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.

SORENESS - near none

ACHES/INJURIES none

FATIGUE- low

SLEEP SCHEDULE THE PREVIOUS NIGHT - 8 hours

STRETCHING - post w/o


EXERCISES & SESSIONS - 1/13/11 Thur

JUMPS/DUNK SESSIONS - none

SQUATTING - 185 x 4, 235 x 5, (2) 235 x 4, 135 x20

BENCH - none

ANCILLARY WORK - ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.

REACTIVE WORK - pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6

CONDITIONING - treadmill 30min 3.5 inline 4.5mph

AB/CORE - none


Logged
5'10"- 185lbs - 45 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

adarqui

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Re: Loopie's Log
« Reply #36 on: January 14, 2011, 05:11:15 am »
0
hey man check to see how i do it in my journal.. copy and paste the pre-formatted template from that blog article, it's in a little section by itself.. because what you're going to wantto do is put the date and then the squat etc, UNDER the headline.. so it becomes a list.

check my journal out bout to post my stuff from today, you'll get the idea better now that i have 3 days done.

pc
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LoopieMclooperson

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Re: Loopie's Log
« Reply #37 on: January 15, 2011, 04:40:47 pm »
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Quote from: adarqui on January 14, 2011, 05:11:15 am
hey man check to see how i do it in my journal.. copy and paste the pre-formatted template from that blog article, it's in a little section by itself.. because what you're going to wantto do is put the date and then the squat etc, UNDER the headline.. so it becomes a list.

check my journal out bout to post my stuff from today, you'll get the idea better now that i have 3 days done.

pc


Thanks......... I saw it was wrong but to late at night for me to mess with it.
I checked your journal. looks good.
I will go for attempt #2 now.
Logged
5'10"- 185lbs - 45 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LoopieMclooperson

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Re: Loopie's Log
« Reply #38 on: January 15, 2011, 04:59:55 pm »
0
CURRENT GOALS
1/13/11 300# back squat. repeatable 33" RVJ

MAJOR PR'S/MILESTONES
1/13/11 upcoming

DAILY PHYSICAL & MENTAL STATE
1/13/11 generally good. well rested
1/15/11 well rested. kink in the neck
1/17/11 good. a bit unfocused

BODYWEIGHT
1/13/11 181.8
1/15/11 181.4
1/17/11 182.4

DIET
1/13/11 protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.
1/15/11 protein bar, mondo burrito, fiber bar, 3 slices pizza, chips/salsa,  1 cup milk/ 2 scoop whey.
1/17/11 fiber bar.1 cup milk/ 1 scoop whey. turkey sandwich. spaghetti/sasauge. 1 cup milk/ 1 scoop whey.

SORENESS
1/13/11 near none
1/15/11 back/arms/neck
1/17/11 minor overall

ACHES/INJURIES
1/13/11 none
1/15/11 neck
1/17/11 none

FATIGUE
1/13/11 low
1/15/11 moderate
1/17/11 lowerish

SLEEP SCHEDULE THE PREVIOUS NIGHT
1/13/11 8 hours
1/15/11 10 hours
1/17/11 9.5 hours

STRETCHING
1/13/11 dynamic pre. static post
1/15/11 static post
1/17/11 dynamic pre. static post

EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS

SQUATTING
1/13/11 185 x 4, 235 x 5, (2) 235 x 4, 135 x20
1/17/11 jump squats 80# 3 x 5. 185 x 5, 225 x 2. MSEM 8 x 245. MSEM 6 x 245 -PR

Bench press
1/15/11 185 x 5, 205 x 5, 215 x 4, 135 x 20

ANCILLARY WORK lower
1/13/11 ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.

ANCILLARY WORK upper
1/15/11 pull up BW 8,8,6, Dips BW 3 X 15, Seated cable row 8 x 120#, (2) 10 x 100#. curls 20# 3 x 10
 
REACTIVE WORK:
1/13/11 pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6
1/17/11 pogo hops 3 x 8. depth jumps 24" to 24" 3 x 6

CONDITIONING
1/13/11 treadmill 30min 3.5 inline 4.5mph
1/15/11 treadmill 30min 3.5 inline 4.5mph
1/17/11 treadmill 30min 3.5 inline 4.5mph

AB/CORE
1/15/11 Core circuit


« Last Edit: January 17, 2011, 05:32:40 pm by LoopieMclooperson »
Logged
5'10"- 185lbs - 45 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LoopieMclooperson

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Re: Loopie's Log
« Reply #39 on: January 17, 2011, 05:32:02 pm »
0
CURRENT GOALS
1/13/11 300# back squat. repeatable 33" RVJ

MAJOR PR'S/MILESTONES
1/13/11 upcoming

DAILY PHYSICAL & MENTAL STATE
1/13/11 generally good. well rested
1/15/11 well rested. kink in the neck
1/17/11 good. a bit unfocused

BODYWEIGHT
1/13/11 181.8
1/15/11 181.4
1/17/11 182.4

DIET
1/13/11 protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.
1/15/11 protein bar, mondo burrito, fiber bar, 3 slices pizza, chips/salsa,  1 cup milk/ 2 scoop whey.
1/17/11 fiber bar.1 cup milk/ 1 scoop whey. turkey sandwich. spaghetti/sasauge. 1 cup milk/ 1 scoop whey.

SORENESS
1/13/11 near none
1/15/11 back/arms/neck
1/17/11 minor overall

ACHES/INJURIES
1/13/11 none
1/15/11 neck
1/17/11 none

FATIGUE
1/13/11 low
1/15/11 moderate
1/17/11 lowerish

SLEEP SCHEDULE THE PREVIOUS NIGHT
1/13/11 8 hours
1/15/11 10 hours
1/17/11 9.5 hours

STRETCHING
1/13/11 dynamic pre. static post
1/15/11 static post
1/17/11 dynamic pre. static post

EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS

SQUATTING
1/13/11 185 x 4, 235 x 5, (2) 235 x 4, 135 x20
1/17/11 jump squats 80# 3 x 5. 185 x 5, 225 x 2. MSEM 8 x 245. MSEM 6 x 245 -PR

Bench press
1/15/11 185 x 5, 205 x 5, 215 x 4, 135 x 20

ANCILLARY WORK lower
1/13/11 ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.

ANCILLARY WORK upper
1/15/11 pull up BW 8,8,6, Dips BW 3 X 15, Seated cable row 8 x 120#, (2) 10 x 100#. curls 20# 3 x 10
 
REACTIVE WORK:
1/13/11 pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6
1/17/11 pogo hops 3 x 8. depth jumps 24" to 24" 3 x 6

CONDITIONING
1/13/11 treadmill 30min 3.5 inline 4.5mph
1/15/11 treadmill 30min 3.5 inline 4.5mph
1/17/11 treadmill 30min 3.5 inline 4.5mph

AB/CORE
1/15/11 Core circuit


« Last Edit: January 19, 2011, 12:24:27 am by LoopieMclooperson »
Logged
5'10"- 185lbs - 45 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

adarqui

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Re: Loopie's Log
« Reply #40 on: January 18, 2011, 04:18:25 am »
0
very nice man, with the progress tracker & the MSEM PR@!$!@  :headbang: but post the workout's above each one too.. check my journal.. for example!

workout/daily stuff/comments

progress tracker

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LoopieMclooperson

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Re: Loopie's Log
« Reply #41 on: January 19, 2011, 12:24:02 am »
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Quote from: adarqui on January 18, 2011, 04:18:25 am
very nice man, with the progress tracker & the MSEM PR@!$!@  :headbang: but post the workout's above each one too.. check my journal.. for example!

workout/daily stuff/comments

progress tracker


Thanks... I'm learning slowly.


1/18/11 Tues.

Played full court b-ball for about 2 hours. felt strong but not springy(sp). tweaked my ankle on the last game but should be fine by tomorrow. No big PR's tonight but my cardio is coming back and thats improvement.

CURRENT GOALS
1/13/11 300# back squat. repeatable 33" RVJ

MAJOR PR'S/MILESTONES
1/13/11 upcoming

DAILY PHYSICAL & MENTAL STATE
1/13/11 generally good. well rested
1/15/11 well rested. kink in the neck
1/17/11 good. a bit unfocused
1/18/11 good

BODYWEIGHT
1/13/11 181.8
1/15/11 181.4
1/17/11 182.4
1/18/11 182.8

DIET
1/13/11 protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.
1/15/11 protein bar, mondo burrito, fiber bar, 3 slices pizza, chips/salsa,  1 cup milk/ 2 scoop whey.
1/17/11 fiber bar.1 cup milk/ 1 scoop whey. turkey sandwich. spaghetti/sasauge. 1 cup milk/ 1 scoop whey.
1/18/11 2 fiber bar, 2 protein bar, 1 cup milk/ 1 scoop whey. 2 slices pizza. small chicken salad. 1 cup milk/ 1 scoop whey

SORENESS
1/13/11 near none
1/15/11 back/arms/neck
1/17/11 minor overall
1/18/11 knees

ACHES/INJURIES
1/13/11 none
1/15/11 neck
1/17/11 none
1/18/11 ankle

FATIGUE
1/13/11 low
1/15/11 moderate
1/17/11 lowerish
1/18/11 lowerish

SLEEP SCHEDULE THE PREVIOUS NIGHT
1/13/11 8 hours
1/15/11 10 hours
1/17/11 9.5 hours
1/18/11 7.5 hours

STRETCHING
1/13/11 dynamic pre. static post
1/15/11 static post
1/17/11 dynamic pre. static post
1/18/11 static post

EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS

SQUATTING
1/13/11 185 x 4, 235 x 5, (2) 235 x 4, 135 x20
1/17/11 jump squats 80# 3 x 5. 185 x 5, 225 x 2. MSEM 8 x 245. MSEM 6 x 245 -PR

Bench press
1/15/11 185 x 5, 205 x 5, 215 x 4, 135 x 20

ANCILLARY WORK lower
1/13/11 ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.

ANCILLARY WORK upper
1/15/11 pull up BW 8,8,6, Dips BW 3 X 15, Seated cable row 8 x 120#, (2) 10 x 100#. curls 20# 3 x 10
 
REACTIVE WORK:
1/13/11 pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6
1/17/11 pogo hops 3 x 8. depth jumps 24" to 24" 3 x 6

CONDITIONING
1/13/11 treadmill 30min 3.5 inline 4.5mph
1/15/11 treadmill 30min 3.5 inline 4.5mph
1/17/11 treadmill 30min 3.5 inline 4.5mph
1/18/11 b-ball 2 hours

AB/CORE
1/15/11 Core circuit


« Last Edit: January 21, 2011, 12:21:43 am by LoopieMclooperson »
Logged
5'10"- 185lbs - 45 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

adarqui

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Re: Loopie's Log
« Reply #42 on: January 20, 2011, 05:01:07 am »
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looking good man, hope the ankle is fine tomorrow.
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LoopieMclooperson

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Re: Loopie's Log
« Reply #43 on: January 21, 2011, 12:45:50 am »
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Quote from: adarqui on January 20, 2011, 05:01:07 am
looking good man, hope the ankle is fine tomorrow.

Thanks it's good today.

1/20/11 Thur
pogo hops 3x8
Depth jump 24"-24" 3x5
jump squats 85# 3x5
squats 3x185, 6x225, (3) 6x235 PR
hamcurl 110# 3x10
seated toe raiser 55# 3X10
reverse hyper BW+10  3x12


CURRENT GOALS
1/13/11 300# back squat. repeatable 33" RVJ

MAJOR PR'S/MILESTONES
1/13/11 upcoming
1/20/11 3x6x235 squats

DAILY PHYSICAL & MENTAL STATE
1/13/11 generally good. well rested
1/15/11 well rested. kink in the neck
1/17/11 good. a bit unfocused
1/18/11 good
1/20/11 solid

BODYWEIGHT
1/13/11 181.8
1/15/11 181.4
1/17/11 182.4
1/18/11 182.8
1/20/11 181.8

DIET
1/13/11 protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.
1/15/11 protein bar, mondo burrito, fiber bar, 3 slices pizza, chips/salsa,  1 cup milk/ 2 scoop whey.
1/17/11 fiber bar.1 cup milk/ 1 scoop whey. turkey sandwich. spaghetti/sasauge. 1 cup milk/ 1 scoop whey.
1/18/11 2 fiber bar, 2 protein bar, 1 cup milk/ 1 scoop whey. 2 slices pizza. small chicken salad. 1 cup milk/ 1 scoop whey
1/20/11 2 fiber bar, 2 protein bar, 1cupmilk/scoop whey, chicken, 1 cup milk/scoop whey

SORENESS
1/13/11 near none
1/15/11 back/arms/neck
1/17/11 minor overall
1/18/11 knees
1/20/11 near none

ACHES/INJURIES
1/13/11 none
1/15/11 neck
1/17/11 none
1/18/11 ankle
1/20/11 none

FATIGUE
1/13/11 low
1/15/11 moderate
1/17/11 lowerish
1/18/11 lowerish
1/20/11 none

SLEEP SCHEDULE THE PREVIOUS NIGHT
1/13/11 8 hours
1/15/11 10 hours
1/17/11 9.5 hours
1/18/11 7.5 hours
1/20/11 6.5 hours

STRETCHING
1/13/11 dynamic pre. static post
1/15/11 static post
1/17/11 dynamic pre. static post
1/18/11 static post
1/20/11 dynamic pre/static post

EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS

SQUATTING
1/13/11 185 x 4, 235 x 5, (2) 235 x 4, 135 x20
1/17/11 jump squats 80# 3 x 5. 185 x 5, 225 x 2. MSEM 8 x 245. MSEM 6 x 245 -PR
1/20/11 jump squats 85# 3x5. squats 3x185,6x225,(3) 6x235 -PR

Bench press
1/15/11 185 x 5, 205 x 5, 215 x 4, 135 x 20

ANCILLARY WORK lower
1/13/11 ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.
1/20/11 ham curl 110# 3x10, seated toe raisers 55# 3x10, reverse hyper BW+10 3X12

ANCILLARY WORK upper
1/15/11 pull up BW 8,8,6, Dips BW 3 X 15, Seated cable row 8 x 120#, (2) 10 x 100#. curls 20# 3 x 10
 
REACTIVE WORK:
1/13/11 pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6
1/17/11 pogo hops 3 x 8. depth jumps 24" to 24" 3 x 6
1/20/11 pogo hops 3X8, depth jumps 24"-24" 3x5

CONDITIONING
1/13/11 treadmill 30min 3.5 inline 4.5mph
1/15/11 treadmill 30min 3.5 inline 4.5mph
1/17/11 treadmill 30min 3.5 inline 4.5mph
1/18/11 b-ball 2 hours

AB/CORE
1/15/11 Core circuit
1/20/11 core circuit
« Last Edit: January 22, 2011, 12:37:37 pm by LoopieMclooperson »
Logged
5'10"- 185lbs - 45 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

joejoe22

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Re: Loopie's Log
« Reply #44 on: January 21, 2011, 04:09:12 pm »
0
Nice work man.  Seems like you are pretty consistent.
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