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Old 05-10-2009, 07:54 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,019
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5/9/09

run/walk 2 miles

5/10/09 DE Squat

Box Squat- (13 inch)
285 8x2

Speed Deficit DL (3 inch)
275 8x1

Db snatch- (thick)
60x8
65x8 (pr)

Glute ham raise-
bw x 8
bw x 8

Seated Goodmorning-
135x10
155x10

BB rollout-
135x10
145x10 (pr)

Lunges-
bw x 12
bw x 15

Dragon Flags-
13
12

Running (Intervals)
1/4 mile
then alternate run 200s walk 100s until 1 mile

40 meter agility sprint x 2sets

*8.5 out of 10. My speed would have been better on squats had I waited another day but I needed to switch my days to go with my schedule. I am working on running and flexibilty for an upcoming fitness test next month for a law enforcement agency. I actually enjoyed running today because it was such a beautiful day out which has been rare lately with all the rain. Also, I find it helpful to run after lifting because I will actually do it then lol. I find intervals one of the best ways to get faster and run better on 1.5-2 mile runs. Next time I will run 300s and walk 100s. I always start off easy when it comes to running and build up.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727

Last edited by superbilt; 05-10-2009 at 07:59 PM.
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