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Goats CACI
Goats' Charity Athletic Club Inc

$0

Target: $200
Amount raised last year: $145
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Our Motivation

MOtivating everyone we can!

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Previous year's posts
33 Week(s) Ago
Simon Makuchowski: I walked 1.15 mi00:22:00

Dog walk

Previous year's activities
33 Week(s) Ago
Simon Makuchowski: I walked 1.15 mi00:22:00

Dog walk

33 Week(s) Ago
Simon Makuchowski: I worked out 02:00:00

11/26 ME Upper
Bench 135x5 185x3 225x17 255x3 275 3x1 (extra “power” 225x5 135x10)
Incline DB press 85 1x11 3x10
DB row 100 4x10
OH rope tri ext 65 4x10
Rope Hammer curl 65 4x10
Dip BW 3x15 70x5
Lat raise 35 3x11

33 Week(s) Ago
Simon Makuchowski: I worked out 02:00:00

11/26 ME Upper
Bench 135x5 185x3 225x17 255x3 275 3x1 (extra “power” 225x5 135x10)
Incline DB press 85 1x11 3x10
DB row 100 4x10
OH rope tri ext 65 4x10
Rope Hammer curl 65 4x10
Dip BW 3x15 70x5
Lat raise 35 3x11

33 Week(s) Ago
Simon Makuchowski: I worked out 01:37:00

That’s 22 MOfam!

11/25 ME lower
Squat 135x6 225x5 315x4 365x3 405x2 430 3x1
Good morning 170 4x8
Lunges 130 3x10
SS A
Roman chair 45 4xAMRAP (14,13,13,12)
TKE (80-200 band) 4x20
SS B
Weighted V 45 5x15
Hack Calf raise 254 5x15

33 Week(s) Ago
Simon Makuchowski: I worked out 01:37:00

That’s 22 MOfam!

11/25 ME lower
Squat 135x6 225x5 315x4 365x3 405x2 430 3x1
Good morning 170 4x8
Lunges 130 3x10
SS A
Roman chair 45 4xAMRAP (14,13,13,12)
TKE (80-200 band) 4x20
SS B
Weighted V 45 5x15
Hack Calf raise 254 5x15

33 Week(s) Ago
Simon Makuchowski: I walked .8 mi00:15:00

Dog walk

33 Week(s) Ago
Simon Makuchowski: I walked .8 mi00:15:00

Dog walk

33 Week(s) Ago
Simon Makuchowski: I worked out 00:50:00

11/23 deload 4
Deadlift 225x5 275x5 315x5
Wide grip DL 205 3x12
Leg Press/calf press 410 3x15/30

33 Week(s) Ago
Simon Makuchowski: I worked out 00:50:00

11/23 deload 4
Deadlift 225x5 275x5 315x5
Wide grip DL 205 3x12
Leg Press/calf press 410 3x15/30

34 Week(s) Ago
Simon Makuchowski: I worked out 1 mi01:00:00

11/20 deload 3
Row 135x5 155x5 175x5
Yates 135 3x12
OHP 65x5 85x5 105x5
Floor OHP 85 3x12
Treadmill 10incline 3.1mph 20min

34 Week(s) Ago
Simon Makuchowski: I worked out 1 mi01:00:00

11/20 deload 3
Row 135x5 155x5 175x5
Yates 135 3x12
OHP 65x5 85x5 105x5
Floor OHP 85 3x12
Treadmill 10incline 3.1mph 20min

34 Week(s) Ago
Simon Makuchowski: I worked out 01:00:00

11/19 deload 2
Bench 135x5 175x5 205x5
Incline bench 135 3x12
Sled push sprint 110 10x30yd

34 Week(s) Ago
Simon Makuchowski: I worked out 01:00:00

11/19 deload 2
Bench 135x5 175x5 205x5
Incline bench 135 3x12
Sled push sprint 110 10x30yd

34 Week(s) Ago
Simon Makuchowski: I worked out 01:00:00

11/18 deload 1
Squat 190x5 245x5 315x5
Zercher 150x12 185 2x12
Stair climber 30min intervals every odd minute 123flights

34 Week(s) Ago
Simon Makuchowski: I worked out 01:00:00

11/18 deload 1
Squat 190x5 245x5 315x5
Zercher 150x12 185 2x12
Stair climber 30min intervals every odd minute 123flights

34 Week(s) Ago
Simon Makuchowski: I worked out 01:33:00

11/15 dynamic upper
Close grip bench 165 +(37-90 UB) 9x3
Incline DB press 90 3x11
Williams ext 40 4x10
Actual Chest supported row 115 2x12 2x11
DB curl 35 1x15 1x14 1x12
Lat pull down 150 1x12 2x11
Face pull 57.5 3x15

34 Week(s) Ago
Simon Makuchowski: I worked out 01:33:00

11/15 dynamic upper
Close grip bench 165 +(37-90 UB) 9x3
Incline DB press 90 3x11
Williams ext 40 4x10
Actual Chest supported row 115 2x12 2x11
DB curl 35 1x15 1x14 1x12
Lat pull down 150 1x12 2x11
Face pull 57.5 3x15

34 Week(s) Ago
Simon Makuchowski: I worked out 02:01:00

11/8 dynamic lower
SSB Box Squat 250 +(48-120) 12x2
Speed deadlift 255 +(48-120 under plate) 6x2
Belt Squat 520 4x12 (3 out)
KB swing 90 3x15
Reverse hyper 90 4x20
Standing rope crunch 77.5 4x20
Yoke walk 415 10x40 yd

34 Week(s) Ago
Simon Makuchowski: I worked out 02:01:00

11/8 dynamic lower
SSB Box Squat 250 +(48-120) 12x2
Speed deadlift 255 +(48-120 under plate) 6x2
Belt Squat 520 4x12 (3 out)
KB swing 90 3x15
Reverse hyper 90 4x20
Standing rope crunch 77.5 4x20
Yoke walk 415 10x40 yd

35 Week(s) Ago
Simon Makuchowski: I worked out 1.54 mi01:05:00

15 min elliptical level 14 1.54mi
Shoulder rehab
Sauna 30 minutes

35 Week(s) Ago
Simon Makuchowski: I worked out 1.54 mi01:05:00

15 min elliptical level 14 1.54mi
Shoulder rehab
Sauna 30 minutes

35 Week(s) Ago
Simon Makuchowski: I worked out 01:27:00

11/12 ME Upper
Bench 135x6 185x5 225x4 245x3 265x3 280x2 285 3x1 (extra “power” 225x5 135x7)
DB Bench 85 3x12 1x11
Barbell row 205 4x10
Rolling tri ext 35 4x12
Hammer curl 35 4x12
Rope press down 50 3x15
Lat raise 30 3x12

35 Week(s) Ago
Simon Makuchowski: I worked out 01:27:00

11/12 ME Upper
Bench 135x6 185x5 225x4 245x3 265x3 280x2 285 3x1 (extra “power” 225x5 135x7)
DB Bench 85 3x12 1x11
Barbell row 205 4x10
Rolling tri ext 35 4x12
Hammer curl 35 4x12
Rope press down 50 3x15
Lat raise 30 3x12

35 Week(s) Ago
Simon Makuchowski: I worked out 01:41:00

11/11 ME lower
Camber Good morning 150x6 200x5 240x4 290x3 310x2 330 3x1
RDL 285 4x8
Decline Goblet Squat 115 3x12
SS A
GHR 45 4xAMRAP (9, 8, 8, 8)
TKE (80-200 band) 4x20
SS B
GHR sit up 25 5x16
Standing Calf raise 45 5x15

35 Week(s) Ago
Simon Makuchowski: I worked out 01:41:00

11/11 ME lower
Camber Good morning 150x6 200x5 240x4 290x3 310x2 330 3x1
RDL 285 4x8
Decline Goblet Squat 115 3x12
SS A
GHR 45 4xAMRAP (9, 8, 8, 8)
TKE (80-200 band) 4x20
SS B
GHR sit up 25 5x16
Standing Calf raise 45 5x15

35 Week(s) Ago
Simon Makuchowski: I worked out 01:40:00

11/9 dynamic upper
Close grip bench 155 +(37-90 UB) 9x3
Incline DB press 85 3x12
Williams ext 35 4x12
Seated wide row 110 4x12
DB curl 30 3x15
ISO Lat pull down 180 3x12
Face pull 52.5 3x15

35 Week(s) Ago
Simon Makuchowski: I worked out 01:40:00

11/9 dynamic upper
Close grip bench 155 +(37-90 UB) 9x3
Incline DB press 85 3x12
Williams ext 35 4x12
Seated wide row 110 4x12
DB curl 30 3x15
ISO Lat pull down 180 3x12
Face pull 52.5 3x15

35 Week(s) Ago
Simon Makuchowski: I worked out 03:00:00

RED

11/8 dynamic lower
SSB Box Squat 250 +(37-90) 12x2
Speed deadlift 255 +(37-90 under plate) 6x2
Belt Squat 520 4x12 (3 out)
KB swing 70 3x8/side
Reverse hyper 90 2x20 2x18
Standing rope crunch 77.5 4x20
Yoke walk 505 10x20 yd

35 Week(s) Ago
Simon Makuchowski: I worked out 03:00:00

RED

11/8 dynamic lower
SSB Box Squat 250 +(37-90) 12x2
Speed deadlift 255 +(37-90 under plate) 6x2
Belt Squat 520 4x12 (3 out)
KB swing 70 3x8/side
Reverse hyper 90 2x20 2x18
Standing rope crunch 77.5 4x20
Yoke walk 505 10x20 yd

35 Week(s) Ago
Donation from:
Simon Mak
$10

Thanks for joining Jordan, hooyah Herd!

Previous year's donations
35 Week(s) Ago
Donation from:
Simon Mak
$10

Thanks for joining Jordan, hooyah Herd!

35 Week(s) Ago
Simon Makuchowski: I worked out 01:05:00

15 minute elliptical level 14 1.51mi
45 minute jump rope, speed bag, mobility work.

35 Week(s) Ago
Simon Makuchowski: I worked out 01:05:00

15 minute elliptical level 14 1.51mi
45 minute jump rope, speed bag, mobility work.

36 Week(s) Ago
Simon Makuchowski: I worked out 01:40:00

11/6 ME Upper
Fat grip Bench 135x6 165x5 185x4 205x3 225x3 245x3 265x2 275 3x1
DB Bench 85 2x12 2x11
Barbell row 185 4x10
Rolling tri ext 35 3x12 1x11
Hammer curl 35 3x12 1x11
V press down 47.5 2x15 1x13
Lat raise 25 3x15

36 Week(s) Ago
Simon Makuchowski: I worked out 01:40:00

11/6 ME Upper
Fat grip Bench 135x6 165x5 185x4 205x3 225x3 245x3 265x2 275 3x1
DB Bench 85 2x12 2x11
Barbell row 185 4x10
Rolling tri ext 35 3x12 1x11
Hammer curl 35 3x12 1x11
V press down 47.5 2x15 1x13
Lat raise 25 3x15

36 Week(s) Ago
Simon Makuchowski: I worked out 01:02:00

15 min elliptical 1.51mi
Shoulder rehab
Jump rope/speed bag/mobility work

36 Week(s) Ago
Simon Makuchowski: I worked out 01:02:00

15 min elliptical 1.51mi
Shoulder rehab
Jump rope/speed bag/mobility work

36 Week(s) Ago
Simon Makuchowski: I worked out 01:40:00

11/4 ME lower
Deadlift 135x6 225x5 275x4 315x3 365x3 405x2 435 2x1
RDL 275 4x8
Decline Goblet Squat 115 3x12
SS A
GHR 45 4xAMRAP (8, 8, 7, 7)
TKE (80-200 band) 4x20
SS B
GHR sit up 25 5x15
Seated Calf raise 80 5x15

36 Week(s) Ago
Simon Makuchowski: I worked out 01:40:00

11/4 ME lower
Deadlift 135x6 225x5 275x4 315x3 365x3 405x2 435 2x1
RDL 275 4x8
Decline Goblet Squat 115 3x12
SS A
GHR 45 4xAMRAP (8, 8, 7, 7)
TKE (80-200 band) 4x20
SS B
GHR sit up 25 5x15
Seated Calf raise 80 5x15

36 Week(s) Ago
Simon Makuchowski: I walked 2.6 mi

Dog walk

88 Week(s) Ago
Donation from:
Jared Sellers
$50
140 Week(s) Ago
Donation from:
Hamilton Arenas
$50
140 Week(s) Ago
Donation from:
Erik Brengman
$25
Previous year's posts
349 Week(s) Ago
Simon Makuchowski

A couple days in. Next update in a couple weeks! Be safe and think of various ways to help even if it is just a phone call to an old friend to see how they are doing. Might be just the call they are waiting for.

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