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Thread: Shawn's wellness chronicles
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11-05-2014, 06:36 PM #1
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
Online Strength Coach
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11-06-2014, 10:36 AM #2
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 jogSHAWNBELLON.COM
Online Strength Coach
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11-06-2014, 11:09 AM #3
I'm in for this!!
DON'T BE AVERAGE!!!
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11-06-2014, 11:17 AM #4
A little #throwbackthursday
http://www.shawnbellon.com/throwback...11-ipl-worlds/
I hate injuries. But I can walk.SHAWNBELLON.COM
Online Strength Coach
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11-06-2014, 11:17 AM #5SHAWNBELLON.COM
Online Strength Coach
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11-12-2014, 01:27 PM #6
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 workSHAWNBELLON.COM
Online Strength Coach
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11-14-2014, 05:04 PM #7
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% inclineSHAWNBELLON.COM
Online Strength Coach
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11-15-2014, 02:29 PM #8
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% gradeSHAWNBELLON.COM
Online Strength Coach
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11-16-2014, 03:57 PM #9
2 hours of cardio on treadmill for endurance at 14% grade. Boring but I did it.
SHAWNBELLON.COM
Online Strength Coach
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11-18-2014, 12:54 PM #10
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
SHAWNBELLON.COM
Online Strength Coach
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11-20-2014, 02:59 PM #11
Last edited by Shawn Bellon; 11-20-2014 at 03:02 PM.
SHAWNBELLON.COM
Online Strength Coach
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01-17-2017, 05:26 PM #12
I really suck at keeping up with these.
Sent from my iPhone using Tapatalk ProSHAWNBELLON.COM
Online Strength Coach
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01-17-2017, 06:10 PM #13
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
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01-17-2017, 06:11 PM #14SHAWNBELLON.COM
Online Strength Coach
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01-17-2017, 06:45 PM #15
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149337
Facebook | Instagram | Twitter | Join Rx Muscle on Facebook!
Contact [email protected] to be interviewed!
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