John Polley

Log

Date Workout Score Ave Comments Action
09/25/25 3:00 714m 2:06.0

21,2:06 (2ABAD//2 hams//3 SCAPS// 3 db flys// cBp// 2cFlys// 2HAMMER// CBcp// 1M biceps// 2Dips

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09/25/25 8:00 1,818m 2:12.0

THURSDAY LIFT 21 (circuit, not shoulders)
18,2:12 warm up

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09/22/25 1:15 284m 2:13.6

WEDNESDAY
A. walk 3.6 miles
B. BOX 10x1:50/45
TUESDAY REST4.5 (mow 25,WALK 30’)

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09/22/25 2:00 462m 2:09.8

17,2:10

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09/22/25 2:00 484m 2:03.9

20,2:04

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09/22/25 1:14 269m 2:19.0 View workout
09/22/25 725m 3:08.2 2:09.7

4 ABD, 2 Ad, 2 dip, 3 triceps, 3 hams, 3 DB ROWS, 1 cRow

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09/22/25 2:00 488m 2:02.9

22 2:03

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09/22/25 2:00 482m 2:04.4

21,2:04.5

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09/22/25 3:00 708m 2:07.1

20,2:07

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09/22/25 4:00 931m 2:08.8

19,2:08.8

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09/22/25 5:02 1,166m 2:09.6

MONDAY LIFT 18 (legs & back)
Warm up

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09/20/25 1000m 4:16.5 2:08.2

SUNDAY WALK 48’ SATURDAY LIFT 26 BOX 5
SH, CH, BCP L, ABS
Warm up 19,2:09
2 biceps,
1 BEnchP, 3 flys, 3 militaryPr…

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09/18/25 1:31 329m 2:19.0 View workout
09/18/25 400m 1:45.0 2:11.2 View workout
09/18/25 2:00 494m 2:01.4

22,2:01.5

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09/18/25 2:00 501m 1:59.7

23,2:00

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09/18/25 2:00 510m 1:57.6

25,1:57.6

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09/18/25 2:00 526m 1:54.0

27,1:54

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09/18/25 3:00 725m 2:04.1

3 21,2:04
2 HAMS// 3 SCAPS// 3 SS rows & m triceps

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09/18/25 4:49 1,111m 2:10.2

THURSDAY warm up( 18,2:12-19,210.5-20,2:07+)
LIFT SH triceps & CABLE ROWS

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09/16/25 1:11 263m 2:15.5

WEDNESDAY WALK30’ BOX 10*1:50/:45// 2*slants SS BABS

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09/16/25 1:17 291m 2:13.6 View workout
09/16/25 2:00 498m 2:00.4

23,2:00.5

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09/16/25 1:02 229m 2:15.8 View workout