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10/12/09
Tabata’s
BW squats – low of 19
rowing – total of 790m
sit ups / back ext – 23/25 (back ext I stopped at 25 ~13sec)
pushups – 15 (5 rounds)
25 pullups

3×3 bench @135#
3×4 DL @225#

10/13/09
4 rounds:
10 DL @135#
12 pullups (last round lat pulldowns–yesterday’s Tabata’s)
15 pushups…. 6:20
row 2500m–11:58
yoga

10/14/09
rounds:
Clean and Jerk 5×135#, 5×155, 4×155, 3×155
Knees to elbows x 10, 10, 10, 10
jumping rope
dips

10/16/09
calisthenics
3×9 presses @95#
25 pullups
core work

10/18/09
run 3.5 mi

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