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Thread: So, you Want to Run and be Strong

  1. #151
    Senior Member Paulo_Santos's Avatar
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    Nov 2011
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    Thursday: 130123
    Day 4:
    Core Circuit:
    1a. Lying Leg Raises: 3x10
    1b. Windshield Wipers: 3x20
    1c. Lying Leg Tucks: 3x15


    DE Upper:
    1. Speed Bench (Bands down): 9x3 (75#)


    Accessory:
    2. Press: Work up to a Heavy 3 (105#)
    3. Weighted Pullups: Work up to a Heavy 2 (35#)


    Assistance:
    4. Dips: 410
    5. Dumbbell Rear Delt Flies: 48 (25#)
    6. Triceps Pushdowns: 310 (80#)
    7. Dumbbell Curls: 310 (25#)


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


    Post time and distance to comments:
    10:38 minutes (1.5 miles)


    Friday: 140124
    Rest

  2. #152
    Senior Member Paulo_Santos's Avatar
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    Saturday: 140125
    Day 6:
    DE Lower:
    1. Speed Box Squats (Bands down): 10x2 (135#)


    Accessory:
    2. High Bar Squats: Walk up to a Heavy 5 (225#)
    3. Lying Hamstring Curls: 5x6 (90#)

  3. #153
    Senior Member Paulo_Santos's Avatar
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    Sunday: 140126
    Day 7:
    Conditioning:
    2-5 Mile Long Slow Distance Run.


    Post time and distance to comments:
    44:45 minutes (5 miles)

  4. #154
    Senior Member Paulo_Santos's Avatar
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    Monday: 140127
    Day 1:
    ME Upper:
    1. Bench Press (Chains): Find 1RM (185#)


    Accessory:
    2. Weighted Dips: Work up to a Heavy 3 (50#)
    3. Close Grip Lat Pulldowns: Work up to a Heavy 3 (140#)


    Assistance:
    4. Incline Dummbell Press: 48 (45#)
    5. Chest Supported Rows: 410 (35#)
    6. Cable Bent Over Triceps Extensions: 312 (79#)
    7. Dumbbell Curls: 312 (20#)


    Conditioning:
    1 Mile Recovery Run.


    Post time to comments:
    09:00 minutes

    Tuesday: 140128
    Rest

  5. #155
    Senior Member Paulo_Santos's Avatar
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    Wednesday: 140129
    Day 3:
    ME Lower:
    1. Box Squats (Chains): Find 1RM (285#)


    Accessory:
    2. Front Squats: Work up to a Heavy 3 (185#)
    3. Lying Hamstring Curls: 5x10 (70#)


    Assistance:
    4. Back Extensions: 4x12 (150#)


    Conditioning:
    Intervals: 3x800 Meter Sprints (2 minutes rest).


    Post time to comments:
    03:30 minutes per 800 Meter Run

  6. #156
    Senior Member Paulo_Santos's Avatar
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    Thursday: 140130
    Day 4:
    Core Circuit:
    1a. V-Ups: 3x20
    1b. Bicycles: 3x20
    1b. Hovers: 3x20


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


    Post time and distance to comments:
    I didn't feel like running hard today, so I did a 1 mile run at 6.7 MPH.

  7. #157
    Senior Member Paulo_Santos's Avatar
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    Friday: 140131
    Day 5:
    DE Upper:
    1. Paused Speed Bench: 10x2 (80#)

    Accessory:
    2. Incline Bench Press: Work up to a Heavy 3 (115#)
    3. Seated Rows: Work up to a Heavy 5 (90#)

    Assistance:
    4. Dumbbell Front and Side Raises: 4x14 (15#)
    5. Pullups: 4x3
    6. Cable Bent Over Triceps Extensions: 3x12 (70#)
    7. EZ-Bar Curls: 3x12 (35#)
    Last edited by Paulo_Santos; 01-30-2014 at 05:08 PM.

  8. #158
    Senior Member Paulo_Santos's Avatar
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    Saturday: 140201
    Day 6:
    DE Lower:
    1. Paused Speed Squats (Bands down): 10x2 (145#)


    Accessory:
    2. Speed Pulls (Bands down): 6x1 (225#)
    3. Seated Hamstring Curls: 5x12 (100#)


    Assistance:
    4. Pull Throughs: 4x (#)

  9. #159
    Senior Member Paulo_Santos's Avatar
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    Sunday: 140202
    Day 7:
    Conditioning:
    2-5 Mile Long Slow Distance Run.


    Post time and distance to comments:
    44:50 minutes (5 miles)

  10. #160
    Senior Member Paulo_Santos's Avatar
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    Monday: 140217 (3-1)
    ME Upper:
    2-Board Press: Find 1RM (215#)


    RE Upper:
    Incline Dumbbell Press: 28 (45#)
    Dumbbell Press: 210 (25#)
    Dips: 210


    Kroc Rows: 212 (65#)
    Pullups: 33
    Dumbbell Curls: 212 (20#)


    Conditioning:
    1 Mile Recovery Run.


    Post time to comments:
    08:59 minutes

  11. #161
    Senior Member Paulo_Santos's Avatar
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    Wednesday: 140219 (3-3)
    DE Lower:
    1. Speed Squats (Bands down): 102 (145#)


    RE Lower:
    1. Romanian Deadlifts: 56 (185#)
    2. Dumbbell Lunges: 410 (115#)
    3. 45-Degree Hyperextensions: 310 (45#)


    Going to stop running and focus on Strength.

  12. #162
    Senior Member Paulo_Santos's Avatar
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    Thursday: 140220 (3-4)
    DE Upper:
    1. Speed Bench (Bands down): 93 (80#)


    Accessory:
    2a. Barbell Press (Push): 56 (95#)
    2b. Pullups (Neutral): 55


    Assistance:
    3a. Dips (Regular): 410
    3b. Rows (Dumbbell): 48 (45#)
    4a. Flies (Cable): 312 (45#)
    4b. Bicep Curls (EZ-Bar): 312 (55#)

  13. #163
    Senior Member Paulo_Santos's Avatar
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    Saturday: 140222 (3-6)
    DE Lower:
    1. Speed Pulls: 61 (225#)


    RE Lower:
    2. Deadlifts (Deficit): 26 (275#)
    3. Pull Throughs: 218 (150#)
    4. Leg Press: 210 (315#)
    5. Hamstring Curls (Lying): 212 (70#)

    Good 30 minute workout.

  14. #164
    Senior Member Paulo_Santos's Avatar
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    Sunday: 140223 (3-7)
    Conditioning:
    2-5 Mile Long Slow Distance Run.


    Post time and distance to comments:
    40:00 minutes (4 miles)

  15. #165
    Senior Member Paulo_Santos's Avatar
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    Monday: 140224 (1-1)
    ME Upper:
    1. Bench Press (Incline): Find 1RM (145#)


    RE Upper:
    2. Bench Press (Incline): 25 (115#)
    3. Dumbbell Press (Seated): 210 (35#)
    4. Triceps Pushdowns: 212 (80#)


    5. Rows (Chest Supported): 28 (90#)
    6. Lat Pulldowns (Neutral): 28 (110#)
    7. Bicep Curls (EZ-Bar): 212 (65#)


    Conditioning:
    1 Mile Recovery Run.


    Post time to comments:
    09:00 minutes

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