Craig Kruse journal

craig kruse · Posts: 911 Join date: 2008-08-06

Treadmill Intervals
2 min @ 4.3 mph
2 min @ 8.5 mph
2 min @ 4.3 mph
2 min @ 8.5 mph
2 min @ 4.3 mph
2 min @ 8.5 mph
3 min @ 4.3 mph

Shrugs
275# 3x10

Yoke
450# 3x50'

Calf Raise
405 3x5

lunges
3x50'

craig kruse · Posts: 911 Join date: 2008-08-06

Treadmill- 15 min @ 4.3 mph

Pushups-50
Pullups- 10

DB Incline Press
80x10
105 3x3

OHP
bar- 125x10 strict
axel- 200x3
log- 165 3x5 strict

close grip bench
200x10
260x3
275x2

Overhead Tricep Ext
70 3x6

Pullups
11x7

craig kruse · Posts: 911 Join date: 2008-08-06

Treadmill- 15 min @ 4.3 mph

Squats
150x10
240x6
330x5
420x5
510x5

Deadlift
195x5
275x5
455x5
495x5

Yoke
500 2x50'

Plyo Box Jump
24" x 10

Jump Rope
2x100

Shrugs
275 3x12

DB Shrugs
105 2x10

craig kruse · Posts: 911 Join date: 2008-08-06

Treadmill
2 min @ 4.3 mph
8 min @ 8.0 mph
2 min @ 8.5 mph
3 min @ 4.3 mph

Pushups- 50
Pullups- 10

Close Grip Bench Press
160x20
240x10
290x3
295x3

Military press
125 3x10

Pullups
7x7

craig kruse · Posts: 911 Join date: 2008-08-06

Treadmill
20 min @ 4.3 mph

Squats
240 5x10

Leg Curl
110 5x10

240 5x10

Step Ups
20" 5x10

craig kruse · Posts: 911 Join date: 2008-08-06

Treadmill
intervals
4.3-9.0 mph
15 min

Pushups-50
Pullups-10

Close Grip Bench
165x20
240x10
295 3x3

Dips
BW 3x15

Pullups
8x8

B~RAD · Posts: 291 Join date: 2009-01-02

hercules?

craig kruse · Posts: 911 Join date: 2008-08-06

no Hercules for me.
the week before I will be on a cruise.
the day of I am going to a .... I am ashamed to say it.....
a.....I can't say it.......a........don't laugh.....
play with my wife. sometimes you just have to do these things.

11/12 Training

Treadmill Intervals
2 min @ 4.3
2 min @ 10.0
3 min @ 4.3
2 min @ 10.0
6 min @ 4.3 mph

this sucked. I am still coughing from it. tired as balls afterwards.

Squats
150x10
350 3x5

Calf Raises
350 3x10

Neck Machine
40# 3x15

Shrugs
300# 3x10

smj091977 · Subject: Re: Craig Kruse journal Thu Nov 12, 2009 2:39 pm

What Play are you seeing? I see 3 or 4 every year. Some are pretty good. I prefer comedies. "Flannagan's Wake" is Hilarious! they'll give you an Irish name and everything. "I love you, you're perfect, now change" is another great one.

_________________
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http://digg.com/technology
http://revision3.com/
http://computer.howstuffworks.com/

B~RAD · Posts: 291 Join date: 2009-01-02

man rule #673. you cant go to plays unless you shout "no homo" every five minutes

craig kruse · Posts: 911 Join date: 2008-08-06

Young Frankenstein.
my all time favorite movie

craig kruse · Posts: 911 Join date: 2008-08-06

Treadmill
5 min @ 4.3 mph
5 min @ 8.5 mph
5 min @ 4.3 mph

Heavy Bag
3 rounds of 3 minutes

Situps
3x30

Plyo Box jumps
24" 3x10

Jump Rope
3x10

smj091977 · Subject: Re: Craig Kruse journal Fri Nov 13, 2009 9:44 am

craig kruse wrote:

Young Frankenstein.
my all time favorite movie

Sweet! great movie. I love mel brooks!

B~RAD wrote:

man rule #673. you cant go to plays unless you shout "no homo" every five minutes

LOL! thats too funny

_________________
http://www.dvice.com/
http://digg.com/technology
http://revision3.com/
http://computer.howstuffworks.com/

craig kruse · Posts: 911 Join date: 2008-08-06

Treadmill
15 min @ 4.3 mph

Pushup-50
Pullup-10

Close Grip Bench
170x20
240x10
300 2x3

DB Incline Press
80 3x15

Weighted Dips
40# 3x8

Pullups
10x9

craig kruse · Posts: 911 Join date: 2008-08-06

Squats
150x6
240x6
330x6
420x5
510x5

Deadlift
255x10
455 3x5
325 3x5, deficit, speed