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John Polley

Log

Date Workout Score Ave Comments Action
02/10/25 4:00 916m 2:11.0

18,2:11
4 1A rows70,80// 4 preach// 2 SCAPS// 2Lats// 2 bicep/ cl & pr// SLANT// Hams// ABD

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02/10/25 5:00 1,139m 2:11.6

MONDAY LIFT & ROW (back, biceps,hamstrings, absa— 20 sets)

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02/10/25 3:00.0 686m 2:11.1

18,2:11

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02/09/25 8:28.0 1,920m 2:12.2

Round Ups and cool down

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02/09/25 3:00.0 730m 2:03.2

21,2:03

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02/09/25 4:00.0 970m 2:03.7

20-21, 2:05

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02/09/25 12:00.0 2,880m 2:05.0

SUNDAY LIFT & ROW (20 sets: 6ch, 5 sh, 3 dip, 4 ad, 1 abd, 1 fly)

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02/06/25 4:29 1,018m 2:12.1

SATURDAY shovel 45’// walk 35’
FRIDAY. WALK 1:06 DYG
THURSDAY REST 1.5
BOX ((abs & hams) warm up
8x1:20/…

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02/05/25 1:50.0 400m 2:17.5

Cool down

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02/05/25 5:00.0 1,100m 2:16.3

17s

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02/05/25 3:27.0 780m 2:12.6

Ez
3C biceps, 3 bench and stand biceps, 2 sh ROLLS/ #60 militaryPress / AD/ CBP 90#

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02/05/25 3:00.0 720m 2:05.0

21 2:05

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02/05/25 6:18.0 1,420m 2:13.0

4 1aRows/ 3Scaps/ ABD/AD/ CMP60#/
Ru pieces ez

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02/05/25 13:00.0 3,080m 2:06.6

WEDNESDAY LIFT & ROW
(Back, biceps, SCAPS— 21 sets/7500)
2:30 BUILDS (base: 20,2:10)

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02/03/25 4:34.0 1,000m 2:17.0

TUESDAY WALK 1:05 DYG
Cool down 17,2:17

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02/03/25 2:00.0 498m 2:00.4

23,2:00

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02/03/25 3:45.0 770m 2:26.1

Ru

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02/03/25 3:00.0 730m 2:03.2

22,2:03.3

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02/03/25 2:50.0 710m 1:59.7

Ru
LIFT 20 sets: 5 call me please, 4LATS, 2 abd/ad, 2dips 2m triceps ,cAntDelts , c. Biceps, C benchP

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02/03/25 16:00.0 3,790m 2:06.6

MONDAY LIFT & ROW
2:30 BUILDS (base: 20,2:10

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02/01/25 2:00 435m 2:17.9 View workout
02/01/25 2:00 434m 2:18.2 View workout
02/01/25 2:08 468m 2:17.3 View workout
02/01/25 2:21 487m 2:25.4

Cool downs

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02/01/25 2:00 485m 2:03.7

Same TGP

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