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	<title>Stinn&#039;s Workout Blog</title>
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		<title>3 Board Week 3</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/17/3-board-week-3/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/17/3-board-week-3/#comments</comments>
		<pubDate>Tue, 17 Aug 2010 07:47:51 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

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		<description><![CDATA[Warm Up:
Pull Aparts
External Rotation
Internal Rotation
Standing W&#8217;s
3Board Bench: 6@286.6/130, 308.6/140, 330.7/150, 352.7/160, 363.8/165, 374.8/170
Before the 3board I did 5@264.6/120 to my chest, that&#8217;s the most I&#8217;ve done to my chest and it felt good. The weight still feels heavy in my hands though, it&#8217;s crazy, I never thought 374.8/170, would feel heavy again.
]]></description>
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		<title>Squat Week 2</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/17/squat-week-2-8/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/17/squat-week-2-8/#comments</comments>
		<pubDate>Tue, 17 Aug 2010 07:45:56 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/17/squat-week-2-8/</guid>
		<description><![CDATA[Started to warm up for knee wraps and my left hip was killing me, this is the same pain I had for about two years that i thought I&#8217;d gotten rid of. Sigh.
]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>2Board Week 2</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/17/2board-week-2/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/17/2board-week-2/#comments</comments>
		<pubDate>Tue, 17 Aug 2010 07:45:19 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/17/2board-week-2/</guid>
		<description><![CDATA[Warm Up:
Pull Aparts
External Rotation
Internal Rotation
Standing W&#8217;s
Core:
2Board Bench: 4@242.5/110, 264.6/120, 286.6/130, 297.6/135, 308.6/140, 319.7/145, 330.7/150, 341.7/155, 352.7/160
More shoulder rehab stuff
]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Deadlift Week 2</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/17/deadlift-week-2-8/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/17/deadlift-week-2-8/#comments</comments>
		<pubDate>Tue, 17 Aug 2010 07:43:46 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/17/deadlift-week-2-8/</guid>
		<description><![CDATA[I did an accessory workout, my hips have been feeling rough so I figured this would be a good rest. Did lost of glute activation work.
]]></description>
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		<title>CGB week 2</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/10/cgb-week-2-12/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/10/cgb-week-2-12/#comments</comments>
		<pubDate>Tue, 10 Aug 2010 21:12:17 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/10/cgb-week-2-12/</guid>
		<description><![CDATA[Standing Ws
External rotations
Pull aparts
CG bench 2 board: 5@253.5/115, 264.6/120, 275.6/125, 286.6/130, 297.6/135, 308.6/140
CG 3board: 5@319.7/145, 330.7/150
Well the weight still isnt heavy but i think it&#8217;s the most I&#8217;ve done close grip since getting better.
]]></description>
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		</item>
		<item>
		<title>Squat week 2</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/09/squat-week-2-7/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/09/squat-week-2-7/#comments</comments>
		<pubDate>Mon, 09 Aug 2010 19:35:12 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

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		<description><![CDATA[Cambered bar squat: 12@264.6/120, 286.6/130, 308.6/140
Stiff leg dead lift: 10@132.3/60, 198.4/90, 198.4/90
Light weights to start things off but the squats felt good. I kept the stiff legs very light to be careful with my back which was a little tender from Saturday.
]]></description>
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		</item>
		<item>
		<title>Legs up week 2</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/09/legs-up-week-2-8/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/09/legs-up-week-2-8/#comments</comments>
		<pubDate>Mon, 09 Aug 2010 19:10:29 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

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		<description><![CDATA[Legs up 1b: 8@231.5/105, 242.5/110, 242.5/110
2board: 8@253.5/115, 264.6/120, 275.6/125, 286.6/130
Standing W&#8217;s: 3&#215;10 w/mini band
External Rotations: 3&#215;12 w/mini band
Internal Rotations: 3&#215;10 w/mini band
Pretty good workout, slowly getting stronger.
]]></description>
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		</item>
		<item>
		<title>Week 1 Squats</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/07/week-1-squats/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/07/week-1-squats/#comments</comments>
		<pubDate>Sat, 07 Aug 2010 16:40:08 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/08/07/week-1-squats/</guid>
		<description><![CDATA[Warm Up:
Standing Abs
Glute Activation
Core:
Cambered Bar Squat w/belt+wraps: 5@405/183.7, 425/192.8, 445/201.9
Good Mornings: 8@135/61.2, 145/65.8, 155/70.3
Side Bends: 3&#215;15 w/70.5/32
Bulgarian Split Squats: 3&#215;5(each leg) w/28/12.7 dbs
I&#8217;m on a program for the first time in months and months so hopefully that will help me start logging my workouts again. The weight is unimpressive but its the first time i&#8217;ve [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Squat</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/07/19/squat-15/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/07/19/squat-15/#comments</comments>
		<pubDate>Mon, 19 Jul 2010 19:34:34 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/07/19/squat-15/</guid>
		<description><![CDATA[Golfed 9 holes before the gym
Squat(cambered bar): 3&#215;3@308.6/140
Side Bends
Single Arm/Single Leg Row: 3&#215;10 w/70.5/32
Walking 9 holes before the gym probably didn&#8217;t make for the best squat workout.
]]></description>
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		</item>
		<item>
		<title>Bench</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/07/12/bench-5/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/07/12/bench-5/#comments</comments>
		<pubDate>Mon, 12 Jul 2010 18:05:18 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/07/12/bench-5/</guid>
		<description><![CDATA[Warm Up:
Single Arm Tricep Pushdown
Biceps
Standing W&#8217;s
Core:
2Board Bench: 5@209.4/95, 253.5/115, 264.6/120, 275.6/125, 286.6/130, 297.6/135, 308.6/140
Skull Crushers: 10@65/29.5, 85/38.6, 105/47.6
Bench is feeling good, had Graston and acupuncture on it on friday so I had a few days off before this workout. 308.6/140 is 33.1/15 more than I&#8217;ve done to a 2board since my injury.
]]></description>
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