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Dan's Rugby Workout Log


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#381 Christmas

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Posted 04 March 2012 - 10:07 PM

Going well. I totally don't have admin connections in that server. I had nothing to do with it. Welcome back.

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#382 dan staat

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Posted 04 March 2012 - 10:16 PM

Hah it was my arrogance and impatience that got me suspended.  Seemed like every thread that was legit got locked, but stupid ones got to stay open.  So I called out the mods in a troll thread and they gave me the axe.
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#383 Christmas

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Posted 04 March 2012 - 11:01 PM

Sounds like the average suspension with poor moderation.

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#384 Dominic

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Posted 12 March 2012 - 07:01 AM

Still posting here brah?
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#385 dan staat

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Posted 12 March 2012 - 10:09 AM

Yeah, was on spring break the last week so I missed a few workouts.  Decided that I'm ready to get back to 5/3/1 and get my conditioning back into place, it's hard to do squatting every day.

5/3/1 Overhead Press

5x75
585
10x95

DB Overhead press

3x10x35

Pullups (palms away)

x10
x8
x6

Jumprope

100 jumps between all assistance exercises so ~600 jumps.
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#386 dan staat

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Posted 13 March 2012 - 12:29 PM

3/13/12

531 Deadlift and assistance work

Deadlift
5x170
5x195
7x220

GHR
3x10, assisted reps

Lots of jump rope.
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#387 dan staat

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Posted 15 March 2012 - 01:03 PM

Bought a new mountain bike yesterday, so I hit the trails today.


About 8 miles of riding in the trails, decent hills, tight turns.  1 hour 45 minutes ridden.
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#388 dan staat

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Posted 18 March 2012 - 01:24 PM

3/18/12

Went riding again today, but it was just pavement work.  Lots of hills, up and down.  Only rode about 6 miles because my derailleurs were acting up, not allowing me to shift gears.  Took it back to my house, couldn't fix it, so I took it to the shop I bought it from and they got it straightened out.

Tuesday I'll hit the trails again.  Love riding.
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#389 dan staat

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Posted 20 March 2012 - 12:40 PM

Another day on the trails.  Had lots of good climbs, and finished off going down a steep hill with lots of roots, amazed how quickly I went down it.

About 7-8 miles hard pace, 2x as fast as last time, little-to-no rest. 50 mins.

Edited by dan staat, 20 March 2012 - 12:41 PM.

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#390 dan staat

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Posted 22 March 2012 - 01:30 PM

3/22/12

Loads of squat form work.  Working on getting my ass to hit the floor on squats.  Weight was nothing impressive, lots of triples with 135.
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#391 dan staat

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Posted 17 April 2012 - 02:30 PM

Figure I'll bump this to let you guys know my progress.

Apparently i was a bit fatter than I thought I was.  I'm sitting at 155lbs, down from 175 around august, but still not seeing visible abs.  Most of my weight is held in my legs and lower abdomen, so they're tricky spots.

Thankfully, I've been religious with my diet, and the fat is coming off.


Plus, being 20lbs lighter, I'm much faster on the rugby pitch :thumbsup:
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#392 dan staat

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Posted 26 April 2012 - 10:18 AM

this is me in august 2011.   174lbs

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this is me now, april 26, 2012.    152lbs


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Edited by dan staat, 26 April 2012 - 10:22 AM.

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#393 dan staat

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Posted 10 May 2012 - 03:16 PM

Bodyfat slowly coming down, though maintaining weight a bit.  Added in sprints 2x a week, a 40 minute bike ride 2x a week, lifting 3x a week...should be going strong for another couple months.  This summer is my summer for a 6 pack.


5/10/12

Deadlifts
up to 275x8

5x10m sprint
5x20m sprint
5x40m sprint
1 mile cooldown
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#394 dan staat

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Posted 15 May 2012 - 07:33 AM

5/14/12

Bench up to 160x7

BB curls, 3 sets

some ab work

Sprints
1 mile warm up
5x10m
5x20m
5x40m
1 mile cool down

Been sprinting 2x a week with this template, would do more if I could.  Also riding my bike for 30-40mins 2x a week.  Finishing off my 6 pack for summer, about 4-5 more weeks till it's mine.
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#395 Tim-

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Posted 23 May 2012 - 05:08 PM

Hey Dan, how are things?  Glad you're still pumping the iron.
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#396 dan staat

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Posted 23 May 2012 - 10:16 PM

View PostTim-, on 23 May 2012 - 05:08 PM, said:

Hey Dan, how are things?  Glad you're still pumping the iron.

Wow, figured you'd quit the boards!

Pretty good, really, still slowly losing weight.  Lifts have slowly evened out, pulled a huge DL PR a week ago 290x7, at 151lbs BW, so I'm pleased.  How've you been?
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#397 dan staat

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Posted 25 May 2012 - 02:21 PM

5/25/12

DL Maxing

worked up to 310, which is 2.039x my bodyweight of 152.  First time ever pulling 2x+ BW, last time I maxed DL I was 180lbs, only pulled 285, so things are good.

16 pullups
12 pullups
8 pullups
4 pullups
30 reps x 50lbs db rows

Edited by dan staat, 25 May 2012 - 02:21 PM.

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#398 dan staat

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Posted 02 August 2012 - 06:58 PM

Been inactive for 2 months due to my full time job and not giving a fuark.


anyways, hit a deadlift PR of 350lbs


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#399 Swordfrea24

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Posted 08 October 2012 - 08:38 PM

Where you been at Dan?
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#400 dan staat

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Posted 10 October 2012 - 03:07 PM

View PostSwordfrea24, on 08 October 2012 - 08:38 PM, said:

Where you been at Dan?

fell off the wagon. Work wrecked my shoulder this summer.  Got lazy and went back to 170lbs fat.  Getting back on today, will update my lifting session tonight!
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