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Thread: So, you Want to Run and be Strong

  1. #126
    Senior Member Paulo_Santos's Avatar
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    Tuesday: 131224
    Day 3:
    ME Lower:
    1. Front Squats: Find 1RM (245#) (last time I did these, I got destroyed at 225, so I'm happy)

    Assistance:
    2a. Arched Back Good Mornings: 4x10 (135#)
    2b. Seated Hamstring Curls: 4x10 (130#)

    Conditioning:
    Ins and Outs: 6x200 Meter Jog/200 Meter Sprints.

    Post time to comments:
    I have no idea due to treadmill issues, but it was very good run.

    Wednesday: 131225
    Rest
    Last edited by Paulo_Santos; 12-24-2013 at 05:15 AM.

  2. #127
    Senior Member Paulo_Santos's Avatar
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    Thursday: 131226
    Day 4:
    Conditioning:
    1-1.5 Mile Run (Race Pace).


    Post time and distance to comments:
    10:37 minutes (1.54 miles)

  3. #128
    Senior Member Paulo_Santos's Avatar
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    Friday: 131227
    Day 5:
    DE Upper:
    1. Speed Bench: 9x3 (75#)


    Assistance:
    2. Weighted Neutral Grip Pullups: 4x3 (30#)
    3a. Press: 3x8 (75#)
    3a. Dumbbell Rows: 3x10 (45#)
    4. Dumbbell Curls: 2x6 (30#)

  4. #129
    Senior Member Paulo_Santos's Avatar
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    Saturday: 131228
    Day 6:
    DE Lower:
    1. Speed Squats (Bands down): 10x2 (135#)


    Assistance:
    2. Speed Pulls: 6x2 (225#)
    3a. V-Ups: 3x10
    3b. Windshield Wipers: 3x20
    3c. Lying Leg Tucks: 3x15

  5. #130
    Senior Member Paulo_Santos's Avatar
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    Sunday: 131229
    Day 7:
    Conditioning:
    2-5 Mile Long Slow Distance Run.


    Post time and distance to comments:
    42 minutes (4.2 miles)

  6. #131
    Senior Member Paulo_Santos's Avatar
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    Monday: 131230
    Week 1: Day 1
    HE Bench:
    1. 2-Board Press: 5x3 (170#)

    Assistance:
    2. Weighted Dips: BWx10, 25x5, 35x5, 50x6, 25x8
    3a. Dumbbell Press: 3x10 (30#)
    3b. Dumbbell Side Raises: 3x10 (15#)
    3c. Dumbbell Rear Delt Flies: 3x10 (20#)

    Conditioning:
    1-2 Mile Recovery Run.

    Post time and distance to comments:
    20:00 minutes (2 miles)

    Tuesday: 131231
    Rest
    Last edited by Paulo_Santos; 01-03-2014 at 01:03 PM.

  7. #132
    Senior Member Paulo_Santos's Avatar
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    Wednesday: 140101
    Week 1: Day 3
    DE Squats:
    1. Speed Squats: 10x2 (170#)


    Assistance:
    2a. Barbell Lunges: 4x10 (115#)
    2b. Seated Hamstring Curls: 4x12 (130#)


    Conditioning:
    Ins and Outs: 3x400 Meter Jog/400 Meter Sprints.


    Post time to comments:
    12:00 minutes
    Last edited by Paulo_Santos; 01-03-2014 at 01:03 PM.

  8. #133
    Senior Member Paulo_Santos's Avatar
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    Thursday: 140102
    Week 1: Day 4
    Core Circuit:
    1a: V-Ups: 3x25
    1b: Bicycles: 3x25
    1c: Hovers: 3x25

  9. #134
    Senior Member Paulo_Santos's Avatar
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    Friday: 140103
    Week 1: Day 5
    RE Deadlifts:
    1. Good Mornings: 5x5 (150#)


    Assistance:
    2. Weighted Pullups/Chinups: BWx3, 10x3, 20x3, 30x3
    3. Iso-Lateral Rows: 4x10 (185#)
    4. Dumbbell Curls: 2x8 (30#)


    Conditioning:
    1-1.5 Mile Run (Race Pace).


    Post time and distance to comments:
    10:40 minutes (1.5 miles)


    Saturday: 140104
    Rest
    Last edited by Paulo_Santos; 01-03-2014 at 01:02 PM.

  10. #135
    Senior Member Paulo_Santos's Avatar
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    Sunday: 140105
    Day 7:
    Conditioning:
    2-5 Mile Long Slow Distance Run.


    Post time and distance to comments:
    40:26 minutes (4.5 miles)

  11. #136
    Senior Member Paulo_Santos's Avatar
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    Monday: 140106
    Day 1:
    ME Bench:
    1. Incline Bench Press: Find 1RM (145#)


    Assistance:
    2. Weighted Dips: Work up to a Heavy 4 (60#)
    3a. Dumbbell Rows: 3x19 (45#)
    3b. Dumbbell Press: 3x8 (35#)
    4. Dumbbell Rear Delts Flies: 2x10 (20#)


    Conditioning:
    1-2 Mile Recovery Run.


    Post time and distance to comments:
    18:02 minutes (2 miles)


    Tuesday: 140107
    Rest

  12. #137
    Senior Member Paulo_Santos's Avatar
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    Wednesday: 140108
    Day 3:
    DE Lower:
    1. Paused Speed Squats: 60%x2x10 (170#)


    Assistance:
    2a. Leg Extensions: 2x12 (110#)
    2b. Front Squats: 2x8 (115#)
    Drop Set. Dumbbell Lunges: 1x12 (45#), 1x8 (40#)


    3a. Banded Hamstring Curls: 2x20
    3b. Romanian Deadlifts: 2x10 (135#)
    Drop Set. Seated Hamstring Curls: 1x10 (130#), 1x8 (115#)


    Conditioning:
    Ins and Outs: 2x400 Meter Jog/800 Meter Sprints.


    Post time to comments:
    11:30 minutes

  13. #138
    Senior Member Paulo_Santos's Avatar
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    Friday: 140110
    Day 5:
    DE Upper:
    1. Speed Bench (Bands down): 9x3 (85#)


    Accessory:
    2. Weighted Pullups/Chinups: BWx3, 10x3, 20x3, 35x3, BWx4


    Assistance:
    3a. Dumbbell Press: 2x8 (35#)
    3b. Back: 2x10 (45#)
    4. Biceps: 2x10 (25#)

  14. #139
    mrelwooddowd Patz's Avatar
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    Good work in here. Consistent as always.
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  15. #140
    Senior Member Paulo_Santos's Avatar
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    Saturday: 140111
    Day 6:
    DE Lower:
    1. Speed Squats (Bands down): 10x2 (135#)


    Accessory:
    2. Speed Pulls: 6x2 (225#)


    Assistance:
    3a. Dumbbell Step-ups: 2x12 (35#)
    3b. Lying Hamstring Curls: 2x10 (80#)
    4. V-Ups: 2x20


    Happy Birthday to my little baby boy Christian, who turns 3 today. Love you little buddy.

  16. #141
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    Good work in here. Consistent as always.
    Thanks Pat. You too.

  17. #142
    Senior Member Paulo_Santos's Avatar
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    Sunday: 140112
    Day 7:
    Conditioning:
    2-5 Mile Long Slow Distance Run.


    Post time and distance to comments:
    44:09 minutes (5 miles) @ 08:49 Pace

  18. #143
    Senior Member Paulo_Santos's Avatar
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    Monday: 140113
    Day 1:
    ME Upper:
    1. Bench Press: Find 1RM (205#)


    Accessory:
    2. Weighted Dips: Work up to a Heavy 3 (60#)


    Assistance:
    3a. Kroc Rows: 2x10 (65#)
    3b. Dumbbell Press: 2x10 (35#)
    4. Dumbbell Rear Delt Flies: 2x8 (25#)


    Conditioning:
    400 Meter Recovery Run.

  19. #144
    Senior Member Paulo_Santos's Avatar
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    Tuesday: 140114
    Rest

    Wednesday: 140115
    Day 3:
    ME Lower:
    1. High Bar Squats (Bands down): Find 1RM (225#)

    Accessory:
    2. Dumbbell Lunges: 2x10 (50#)

    Assistance:
    3a. Romanian Deadlifts: 2x8 (155#)
    3b. Seated Hamstring Curls: 2x10 (130#)
    4. Cable Crunches: 2x20 (70#)
    Last edited by Paulo_Santos; 01-15-2014 at 07:04 AM.

  20. #145
    mrelwooddowd Patz's Avatar
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    what's your ultimate goal?
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  21. #146
    Senior Member Paulo_Santos's Avatar
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    Thursday: 140116
    Rest


    Friday: 140117
    Day 5:
    DE Upper:
    1. Speed Bench (Bands down): 9x3 (75#)


    Accessory:
    2. RS Press (Bands down): 5x5 (45#)
    3. Dumbbell Rows: 5x10 (45#)


    Assistance:
    4. Bench Press: 4x6 (115#)
    5. Face Pulls: 4x10 (100#)
    6. Triceps Pushdowns: 3x10 (80#)
    7. Dumbbell Curls: 3x10 (25#)

  22. #147
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    what's your ultimate goal?
    To be as strong as I can at current weight and get my 5K under 20 minutes. I'd like to compete in PL again next year and also run 1 5K Race per year.

  23. #148
    Senior Member Paulo_Santos's Avatar
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    Saturday: 140118
    Day 6:
    DE Lower:
    1. Speed Box Squats (Bands down): 10x2 (135#)


    Accessory:
    2. Squats: Work up to a Heavy 3 (225#)
    3. Seated Hamstring Curls: Work up to a Heavy 6 (130#)


    Assistance:
    4. 45 Degree Hyperextensions: 4x10 (25#)

  24. #149
    Senior Member Paulo_Santos's Avatar
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    Monday: 140120
    Day 1:
    ME Upper:
    1. Floor Press: Find 1RM (205#)


    Accessory:
    2. Bench Press: Work up to a Heavy 3 (175#)
    3. Chest Supported Rows: Work up to a Heavy 5 (90#)


    Assistance:
    4. Dumbbell Press: 8,8,8,5 (35#)
    5. Pullups: 44
    6. Triceps Pushdowns: 310 (80#)
    7. EZ-Bar Curls: 38 (65#)


    Conditioning:
    1 Mile Recovery Run.


    Post time to comments:
    09:00 minutes


    Tuesday: 140121
    Rest

  25. #150
    Senior Member Paulo_Santos's Avatar
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    Wednesday: 140122
    Day 3:
    ME Lower:
    1. Box Squats: Find 1RM (265#)


    Accessory:
    2. Front Squats: Work up to a Heavy 3 (175#)
    3. Seated Hamstring Curls: 5x6 (90#)


    Conditioning:
    Intervals: 4x400 Meter Sprints (1 minute rest).


    Post time to comments:
    1:45 per 400 Meter Run

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