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Athlete Date Sort Location Workout Name Description Results
mike pace 09/16/2015 fitness zone #276....weights chest and bi's 35m 00s
Performed as RX
mike pace 09/15/2015 fitness zone #51....5RFT 5 RFT

200 m
10 air squats
10 push ups

me 8:11 Williams=8:58		 8m 11s
Performed as RX
mike pace 09/14/2015 fitness zone #106... Dracula Darcula
20 AMRAP
3 reps bench...135-185#
5 reps back squats...135-185#
...equals one rounds

me=14 rounds, Williams=12 rds		 14 rounds 112 reps
Performed as RX
mike pace 09/12/2015 thrive Racquetball rb, 5890 strides...5.5 miles 5.50 mi
Performed as RX
mike pace 09/08/2015 fitness zone 276...weightts chest db, 5x8, 50-80
bi curls, 5x8, 20-35
db incline, 4x8, 40-75
ib cable curls, 5x8, 20-60		 35m 00s
Performed as RX
mike pace 09/07/2015 fitness zone #308....5RFT 5 RFT
8 deadlifts 135#
12 box jumps
16 sit ups

me=11:28, Williams=13:15		 11m 28s
Performed as RX
mike pace 09/05/2015 thrive racquetball 2 hrs., 8600 strides=8.1 miles 8.10 mi
Performed as RX
mike pace 09/02/2015 fitness zone 276...weights db bent over rows, 4x8, 40-75#
tri cable push downs, 8x8, 50-120#
lat pull downs, 5x8,100-150#
rev tri cable extension, 4x8,30-60
cable rows 4x8, 100-150#
skull crushers, 3x8, 75-115#
hypers 3x8		 45m 00s
Performed as RX
mike pace 09/01/2015 fitness zone 276...weights db bench, 6 x8, 40-80
db curls, 5x8, 20-35#
incline bench, 7 x 8,
bi cable curls, 5 x 8, 20-50
.....................at 0300..then at 0600
run 19 min, 1.6 miles on treadmill		 1.60 mi
Performed as RX
mike pace 08/25/2015 fitness zone racquetball 1 mile 1.00 mi
Performed as RX
mike pace 08/24/2015 fitness zone 276....weights db bench, 5x8, 50-90lbs
bi curls, 5x8, 20-35lbs
incline db bench, 4x8, 40-70#
bi cable 4x8,20-50#
incline sit ups 3x10
hypers 3x8
 45m 00s
Performed as RX
mike pace 08/19/2015 fitness zone 276...weights squats bar, 6 sets/8 reps, 135-225
hams 6 sets/8 resp
front leg ext, 5 sets/8 reps
rear kick back ext, 5 sets/8 reps
biceps dumbbell 4 sets/8 reps
bi cable 4 seta/8 reps,
hyper 3 x 8 reps
 35m 00s
Performed as RX
mike pace 08/18/2015 fitness zone 276...weights flat bench dumbbells, 5 sets/8 reps, 40-90lbs
front shoulder raise, dumbbells, 4 sets/8reps,15-25lbs
incline dumbbell bench, 4 sets/8 reps, 40-70lbs
side cable delt raise, 4 sets/8 reps, 10-30lbs		 30m 00s
Performed as RX
mike pace 08/17/2015 fitness zone 276...weights lat pulldowns 6 sets/8 reps
tricep push down, 6 sets/8 reps
lat cable rows, 4 sets/8 reps
single arm tricep push down, 4 sets/8 reps
bent over rows/dumbbells, 4 sets/8 reps
biceps, 4 sets/8 reps
incline sit ups/hypers		 45m 00s
Performed as RX
mike pace 08/16/2015 fitness zone 276...weights bench 6 sets/6-8 reps, 135-205
deadlift 5 sets/8 reps, 135-225
bi curls, 5 sets/8 reps, 20-40
incline bench, 3 sets of 6 reps, 50-70 lb dumbbells
bi curl, bar, 3 sets of 8 reps, 55-75lb		 45m 00s
Performed as RX
mike pace 08/15/2015 thrive Racquetball 9200 strides....8.7mi...90 mins 8.70 mi
Performed as RX
mike pace 08/10/2015 fitness zone #276...weights None 45m 00s
Performed as RX
mike pace 08/09/2015 fitness zone 276..weights None 45m 00s
Performed as RX
mike pace 08/05/2015 fitness zone 276...weights chest 45m 00s
Performed as RX
mike pace 08/03/2015 thrive Racquetball 8919 strides....7.4 mi 7.40 mi
Performed as RX
mike pace 07/29/2015 fitness zone 276....weights leg....squats/hams
machine squats/hams
leg extensions/hypers		 45m 00s
Performed as RX
mike pace 07/28/2015 fitness zone 276..weights back and chest 45m 00s
Performed as RX
mike pace 07/27/2015 thrive Racquetball 5110 strides....4.8 miles 4.80 mi
Performed as RX
mike pace 07/25/2015 thrive Racquetball 8300 strides....7.8 miles 7.80 mi
Performed as RX
mike pace 07/21/2015 thrive 276 weights weights 45m 00s
Performed as RX
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