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  1. #1
    OLYMPIAN Shawn Bellon's Avatar
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    Default Shawn's wellness chronicles

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    240. 42 years old. Beat up.

    Goals: CrossFit Games in 2 years as a master.

    Training daily. 2-3 days a week lifting.
    SHAWNBELLON.COM
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  2. #2
    OLYMPIAN Shawn Bellon's Avatar
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    1. Z presses
    135+16 lbs hanging weight x 9 reps
    115+ 16 lbs x 10 x 2

    2. Behind Neck Press
    75 x 60 sec x 3 rounds

    3a. One Arm Preacher Curls
    50 x 8 x 3

    3b. Tate Ext
    40 x 12 x 3

    Cardio:
    45 min jog
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  3. #3
    OLYMPIAN Granite-Dawg's Avatar
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    I'm in for this!!
    DON'T BE AVERAGE!!!

  4. #4
    OLYMPIAN Shawn Bellon's Avatar
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    A little #throwbackthursday


    http://www.shawnbellon.com/throwback...11-ipl-worlds/


    I hate injuries. But I can walk.
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  5. #5
    OLYMPIAN Shawn Bellon's Avatar
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    Quote Originally Posted by Granite-Dawg View Post
    I'm in for this!!
    Not going to be squatting 700+ for reps I can promise.
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  6. #6
    OLYMPIAN Shawn Bellon's Avatar
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    Monday:


    Box Squats with avg med band and 80 lbs chains
    55x10x2
    145x10
    235x5
    325x5
    added bands
    325x5
    415x3
    added chains
    515x3
    615x2


    Bottom felt great on my back. Being taller the chains were all me and then some at the top range. About 700 at the top. Felt great!


    Reverse Hyper
    3 sets for 60 secs


    Mobility work
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  7. #7
    OLYMPIAN Shawn Bellon's Avatar
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    Z Presses (I do these alot because of my bad back and shoulder)
    135x12
    135x8
    135x7

    Pullups
    Bwt x 50 total reps

    Cardio:
    40 min on 10% incline
    SHAWNBELLON.COM
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  8. #8
    OLYMPIAN Shawn Bellon's Avatar
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    http://www.shawnbellon.com/workout-nov-15-2014/

    Warm ups: Mobility work

    Plyometrics: Single leg jumps; high knee skipping in place
    Pushups 3 sets to failure
    Pushdowns with bands superset preacher curls 5 rounds of 40 secs each movement
    Lunges 100 reps total
    Cardio: Treadmill 15 min at 6% grade
    SHAWNBELLON.COM
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  9. #9
    OLYMPIAN Shawn Bellon's Avatar
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    2 hours of cardio on treadmill for endurance at 14% grade. Boring but I did it.
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  10. #10
    OLYMPIAN Shawn Bellon's Avatar
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    Trinity Method: Squats, Narrow Grip Bench Press & Deficit Deadlifts

    Squats
    REPS RX EFFORT WEIGHT REPS WORKLOAD
    3 7 345 3 1035
    3 7 345 3 1035
    3 7 345 3 1035
    3 7 345 3 1035
    3 7 345 3 1035
    3 7 345 3 1035
    Close Grip Bench Press
    REPS RX EFFORT WEIGHT REPS WORKLOAD
    5 8 225 5 1125
    5 8 225 5 1125
    5 8 225 5 1125
    5 8 225 5 1125
    5 8 225 5 1125
    Deficit Deadlifts
    REPS RX EFFORT WEIGHT REPS WORKLOAD
    8 7 360 8 2880
    8 7 360 8 2880
    8 7 360 8 2880
    8 7 360 8 2880

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  11. #11
    OLYMPIAN Shawn Bellon's Avatar
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    Last edited by Shawn Bellon; 11-20-2014 at 03:02 PM.
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  12. #12
    OLYMPIAN Shawn Bellon's Avatar
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    I really suck at keeping up with these.


    Sent from my iPhone using Tapatalk Pro
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  13. #13
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by Shawn Bellon View Post
    I really suck at keeping up with these.


    Sent from my iPhone using Tapatalk Pro
    Ha! You're not alone. I have journals on three or four (at least) other forums and they're all gathering cobwebs.

  14. #14
    OLYMPIAN Shawn Bellon's Avatar
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    Quote Originally Posted by Curt James View Post
    Ha! You're not alone. I have journals on three or four (at least) other forums and they're all gathering cobwebs.
    Well at least the spiders are happy.


    Sent from my iPhone using Tapatalk Pro
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  15. #15
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by Shawn Bellon View Post
    Well at least the spiders are happy.


    Sent from my iPhone using Tapatalk Pro
    True.

    And welcome back!

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