Yet Another Set/Rep System

Training Training Logs
121

Leptin Fasted Dumbbell Swings: 50# X 57 in 2:01.
Storming The Castle: 35, 25, 22, 18

122

Leptin Fasted Dumbbell Swings: 50# X 55 in 2:01
Calf Raises: BW X 100 in 10:00
and
Kegels

Storming The Castle: 33, 25, 22, 20.

Noon Workout (40 / 40)
FS: 45 X 5; 135 X 5.
DL: 225 X 5; 315 X 5; 355 X 5, 350 X 5.
Pull-Up: BW + 50 X 4, ~3, 2, 2; BW X 7, 4, 4, 5, 4.
Flags: BW X 8, 4, 4, 4, 3.
Leg-Up Crunches: ~ 2 min.

123

Leptin Fasted Dumbbell Swings: 50# X 56 in 2:01
Calf Raises and Kegels: 10 min, 100 calf raises.
Storming The Castle: 35, 25, 23, 17.

124

Leptin Fasted Dumbbell Swings: 50# X 56 in 2:01
Calf Raises (100) and Kegels in 10:00
Storming The Castle: 35, 26, 20, 19.

Noon workout.
BW: 174 (too little salt recently)
FS: 45 X 5; 135 X 10, 10, 10, 10, 10.
Power Clean: 95 X 5, 5, 5, 5, 5.
Push-Ups: 26, 22, 23, 16, 13.
Kroc Rows: 75# X 15/15, 15/15.
Farmer’s Walk: 85# x 2/3 around first cage.
Flags: 10, 7, 7, 7, 6.

125

Leptin Fasted Dumbbell Swings: 50# X 57 in 2:01
Calf Raises (100) and Kegels in 10:00
Storming The Castle: 35, 27, 21, 18.

Noon workout
BW: 175
DL: 45 X 5; 135 X 5; 225 X 5; 315 X 5; 340 X 6; 365 X 1; 340 X 6; 365 X 1; 340 X 6; 365 X 3; 340 X 6.
BBMP: 105 X 6; 120 X 1; 105 X 6; 120 X 1; 105 X 6; 120 X 1.
Pull-Up: BW + 25 X 5, 5, 4 + P, 4, 3 + P.
Flags: 8, 5 + 3N, 5.
Farmer’s Walk: 85#/ X 80%

126

Leptin Fasted Dumbbell Swings: 50# X 57 in 2:01
Calf Raises (100) and Kegels in 10:00
Storming The Castle: 34, 29, 24, 18.

Noon workout
BW: 176
FS: 45 X 5, 135 X5; 140 X 10, 10, 10, 10, 10.
PC: 100 X 5, 5, 5, 5, 5.
Push-Up: BW X 33, 20, 25, 22.
Kroc Rows: 80#/ X 15/15, 11/11, 4/4.
FW: 85# X 1.
Flags: 10, 10, 10, 7, 5.

127

Leptin Fasted Dumbbell Swings: 50# X 58 in 2:01
Calf Raises (100) and Kegels in 10:00.
Storming The Castle: 33, 28, 22, 17.

128

Leptin Fasted Dumbbell Swings: 50# X 58 in 2:01.
Calf Raises (100) and Kegels in 10:00
STC: 35, 27, 22, 20.

Noon Workout:
BW: 177
DL: 45 X 5; 135 X 5; 225 X 5; 315 X 5; 345X6; 375X1; 345X6; 375X1;345X6; 375X1.
BBMP: 105 X 6; 125 X 1; 105X6; 125 X 1;105X6; 125 X 1.
Pull-Up: BW + 25: 5, 5, 5, 5, 4.
Flags: 10, 6, 6, 6, 6.
Farmer Walk: 85#/ X 2/3 the way around the second rack.

129

Leptin Fasted Dumbbell Swings: 50# X 59 in 2:01.
Calf Raises (100) and Kegels in 10:00.
Storming The Castle: 37, 23, 24, 16.

130

Leptin Fasted Dumbbell Swings: 50# X 58 in 2:01.
Calf Raises (100) and Kegels and face exercises in 10:00.
Storming The Castle: 35, 28, 25, 25.

Evening Workout:
BW: 177
FS: 45X5; 135X5; 145 X 10, 10, 10, 10, 10.
PC: 105 X 5, 5, 5, 5.
BBMP: 110 X 4, 4, 4, 4, 2. 130 X 1, 1, 1.
Push-Up: 38, 27, 23, 12.
Kroc Row: 15/15, 15/15.
FW: 85#/ X 7/10 of 2nd rack.
Flags: 10, 10, 10, 10, 10.

131

Leptin Fasted Dumbbell Swings: 50# X 60 in 2:01
Calf Raises and Kegels: 10:00.
Storming The Castle: 37, 27, 23, 22.

132

Leptin Fasted Dumbbell Swings: 50# X 59 in 2:01
Calf Raises and Kegels in 10:00.
Storming The Castle: 39, 27, 25, 19.

133

Leptin Fasted Dumbbell Swings: 50# X 59 in 2:01.
Calf Raises (100) and Kegels in 10:00.
Storming the Castle: 41, 29, 24, 23.

134

Leptin Fasted Dumbbell Swings: 50# X 61 in 2:01
Calf Raises and Kegels in 10:00
Storming The Castle: 41, 27, 22, 21.

135

Fasted Leptin Dumbbell Swings: 50# X 57 in 10:00.
Calf Raises and Kegels in 10:00
Storming The Castle: 38, 31, 21, 23.

136

Fasted Leptin Dumbbell Swings: 50# X 57 in 10:00.
Calf Raises and Kegels in 10:00
Storming The Castle: 44, 26, 23, 20.

137

Fasted Leptin Dumbbell Swings: 50# X 57 in 10:00.
Calf Raises and Kegels in 10:00
Storming The Castle: 43, 32, 25.

138

Fasted Leptin Dumbbell Swings: 50# X 57 in 10:00.
Calf Raises and Kegels in 10:00
Storming The Castle: 38, 31, 22, 21.

139

Fasted Leptin Dumbbell Swings: 50# X 57 in 10:00.
Calf Raises and Kegels in 10:00
Storming The Castle: 44, 28, 24, 18.

Noon Workout:
BW: 174
DL: 45 X 5; 135 X 5; 225 X 5; 315 X 5; 345 X 6; 375 X 1; 345 X 6; 375 X 1; 345 X 6; 375 X 1.
Push-Ups: 43, 36, 31.
Pull-Ups: BW + 25 X 5, 5, 5, 5, 5.
Farmer’s Walk: 85 X 2nd Rack.
Flags: 10, 10, 11, 10, 10.

140

Fasted Leptin Dumbbell Swings: 50# X 57 in 10:00.
Calf Raises and Kegels in 10:00
Storming The Castle: 43, 36, 28, 17.