Al's Log 2012

[Rehband]

Laid off of training for several months, got soft and flabby. Working on GPP right now.

28 Feb
Cardio: 3.5 Miles / 30 minutes.

29 Feb
OHS: 20kgx5, 40kgx5(x2 sets), 50kgx5, 60kgx5, 65kgx5.
Bench: 20kgx6, 70kgx9, 75kgx6, 77kgx6, 79kgx6, 82kgx5.
Straight Legged Snatch: 50Kg x3 (x8 sets).
Cardio(Treadmill): 3.15 Miles/ 30 minutes.
Cheers,
Al

[Harvey]

Al
Thanks for dropping off the shirt.
HH

[Rehband]

My pleasure Harv

[Rehband]

02 Mar 12
Cardio: 3.31 miles/30 minutes
Bench: 60kgx10, 70kgx10, 84kgx5 (x2 sets)
04 Mar 12
Cardio: 3.7 miles/30 minutes
05 Mar 12
Cardio: 3.62 miles/30 minutes
09 Mar 12
Snatch: 40kgx3(x3 sets), 50kgx3 (x3), 55kgx3 (x3), 60kgx3.
Manta Ray Squat: 70kgx6, 100kgx6, 120kgx2 (x6 sets).
12 Mar 12
Bench: 60kgx6,70kgx6, 80kgx6, 85kgx6, 87.5kgx3, 90kgx3 (x3).
Assorted stretching and KB work.
13 Mar 12
Manta ray Squat: 20kgx10(x2), 70kgx10, 120kgx3 (x6), 120kgx2.
14 Mar 12
Snatch: 20kgx5 (x2), 40kgx5, 45kgx5, 50kgx5, 55kgx5, 60kgx4, 65kgx2.
18 March 12
Manta Ray Squat: 70kgx8 (x3), 120kgx2 (x15).
Pull ups: BWx6 (x3).
Bench: 20kgx5, 60kgx5, 65kgx5, 70kgx5, 75kgx5, 80kgx5, 84kgx9, 80kgx7.
Military: 20kgx5, 40kgx8(x5).
20 March 2012
Manta ray squat: 20kgx10, 70kgx10, 120kgx4 (x6).
Military: 55kgx2(x9).
Bench: 20kgx8, 60kgx8, 82.5kgx8, 85kgx8, 87.5kgx8, 90kgx4, 95kgx2, 75kgx10.
24 March 2012
Manta ray Squat: 20kgx10 (x3), 75kgx5, 120kgx2 (x15).
Snatch: 20kgx5, 40kgx3, 50kgx3, 60kgx3, 70kg (x2), 75kg (x2).
Bench: 20kgx5, 60kgx5, 100kgx2 (x6 sets).
26 March 2012
Manta ray squat: 20kgx10(x2), 75kgx5, 80kgx5, 85kgx5, 95kgx5, 100kgx5, 110kgx5, 120kgx4 (x6).
Bench: 20kgx8, 60kgx6, 70kgx6, 80kgx6, 90kgx5, 100kgx2, 90kgx2 (x6).
Snatch: 20kgx3, 40kgx2, 50kgx2, 60kgx2, 70kg, 75kg.
28 March 2012
Manta ray squat: 20kgx10, 40kgx10, 50kgx10, 60kgx10, 70kgx8, 80kgx6, 90kgx6, 100kgx5, 110kgx4, 120kgx2 (x6 sets).
Snatch: 20kgx5 (x2), 40kgx4, 50kgx3 (x2), 60kgx3, 70kg, 75kg, 80kg.
Box Squats (orange band): 75kgx5, 95kgx3, 105kgx2 (x10).
Bench: 20kgx5, 60kgx8, 70kgx8, 80kgx6, 90kgx5 (x6).
30 March 2012
Manta Ray Squat: 20kgx10, 40kgx10, 50kgx10, 60kgx10, 70kgx8, 80kgx6, 100kgx6, 110kgx5, 120kgx5 (x6 sets).

[thebruce]

Good to see you back at it Al. You will be back in top form in no time.
I hope to see more of your training here.

[Rehband]

Thanks for the encouragement there Bruce, the conditioning feels like its starting to come back.

[Rehband]

09 Apr 2012

Back training after a week in the arctic
Manta ray squat: 20kgx10, 70kgx5, 120kgx2 (x6 sets).
Snatch: 20kgx8, 40kgx5, 50kgx5, 60kgx3, 70kg.
Bench: 60kgx6, 70kgx6, 80kgx6, 90kgx6, 95kgx3, 100kg.

[thebruce]

Welcome home Al, any interesting rescues?
Nice WO.

[Rehband]

Thank you sir, it was pretty quiet on the rescue front Bruce, just hauling passengers and freight this time around. Saw a few musk-ox near Eureka and entertained the wolves in Alert. Still pretty cold up there, not a lot of open water at the moment, but that will change soon.

10 April 12
puttering around in the dungeon doing some stretching, cardio, and light benches.
Bench:Bar x 10, 60kgx6, 65kgx6, 70kgx6, 75kgx6, 80kgx6, 88kgx10(x2).

19 April 12
Manta ray Squat: Bar x10 (x2 sets), 70kgx6, 90kgx6, 100kgx6, 110kgx6, 120kgx6 (x6).
Bench: bar x10, 60kgx10, 70kgx10, 80kgx6, 82kgx6, 84kgx6, 86kgx6, 88kgx9, 90kgx6, 95kgx5, 100kgx2 (x3).

24 April 12
Manta ray squat: 20kgx10(x2), 70kgx10, 100kgx5, 110kgx5, 127.5kgx5 (x2).

25 April 12
Bench: Bar x10, 40kgx10, 50kgx10, 60kgx10, 70kgx10, 80kgx10, 90kgx6, 100kgx2 (x 8 sets), 105kgx2, 107.5kg, 108.5 kg.

30 April 12
Bench: Barx10, 40kgx10, 50kgx10, 60kgx10, 70kgx10, 80kgx10, 90kgx3, 92.5kgx3, 95kgx3, 97.5kgx3, 100kgx2, 105kgx2, 110kgx2, 115kg.

2 May 12
Bench: Bar x10, 40kgx10, 50kgx10, 60kgx6, 70kgx6, 80kgx6, 90kgx6, 100kgx6, 105kgx2.

8 May 12
Bench: 20kgx10, 60kgx6, 70kgx6, 100kgx5, 105kgx2, 110kgx2, 115kg, 88kgx10 (x2 sets).
Snatch: 20kgx3, 40kgx3, 50kgx3(x2 sets), 60kgx3, 70kg (x3).
C&J: 70kg, 90kg(x3).

18 May 2012
Cardio (treadmill): 3.33 miles-30 minutes
30 May
cardio: 3.0 miles
31 May
cardio: 3.0 miles
1 June
cardio: 3.0 miles
2 June
cardio: 6.0 miles
3 June
cardio: 12 miles
4 June
cardio: 3.66 miles/ 30 minutes.
5 June
cardio: 3.72 miles/30 minutes
6 June
Cardio: 3.55 miles/30 minutes
8 June
Cardio: 3.94 miles/30 minutes
9 June
cardio: 6.83 miles/60 minutes
11 June
Cardio: 1.5 miles /10: 50
13 June
Cardio: 3.83 miles/ 30 minutes
15 June
Cardio: 6.36/60 minutes
17 June
Cardio: 6 miles/ 60 minutes
June 18
Cardio: 3.81 miles/ 30 minutes.

[Rehband]

01 July

Squat: 135lbs x6, 225lbs x6 (x4).
Bench: 135lbsx6, 155lbsx6, 175lbsx6, 195lbsx6, 215lbsx5.
OHS: 135lbs x3(x3).

31 July
Snatch: 20kgx6, 30kgx6, 35kgx6, 40kgx6, 45kgx3, 50kgx3, 55kgx3, 60kgx3.
MP: 55kgx6 (x3).
Bench: 60kgx6, 65x8, 70x8, 75kgx8.
Front Squat: 55kgx5, 75kgx6 (x3), 90kgx3, 95kgx4, 100kgx5.

03 Aug
Snatch: 20kgx3(x3), 40kgx3, 50kgx3, 60kgx3, 65kgx2.
Jk: 70kgx2(x2), 75x2, 90kg.

05 Aug
Squat: 135lbsx5, 225x5(x2), 275x5 (x2), 315x2(x4).
07 Aug
Bench: 135lbsx5, 185x5, 205x3, 225, 185x5 (x3).
Squat: 135x6, 225x6 (x2), 275x5, 315.

[thebruce]

Good to see you lifting again Al. Thanks for the Oly lifting links really enjoyed the lifting.

[Rehband]

03 Oct 2012
Step ups: 55kgx6 (x3).
KB Swings: 35 lbs x30 (x3).
Squat: 55kgx8, 75kg x10, 105kgx5 (x5).
Bench: 70kgx6 (x5).

[thebruce]

Good to see you back brother.

[Rehband]

Thanks Bruce,
Not quite ready to test my limits just yet, but its good to hit the gym and putter around.

22 Oct 2012
Cardio: 4.92 Miles/45 minutes.

[Rehband]

27 Oct 2012

Stationary cycle and stretch
Overhead Squat: 20kgx6, 40kgx6, 45kgx6, 50kgx6, 55kgx6 (x5).
Snatch: 60kg, 65kg, 70kg, 75kg, 80kg.
C&J: 80kg, 90kg, 95kg.
Manta ray Squat: 70kgx6, 95kgx6, 105kgx6, 110kgx6, 115kgx6, 120kgx6.
Bench: 70kg x6(x5).