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just_tIcon...27-07-2012 @ 17:57 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
Fri 27th Jul 2012

High Bar Squat

Belt on today

20x10
60x5
80x3
90x3
100x3
110x3
120x3
125x3
130x3

Not bad considering the time off squatting properly. Wonder If ill ever get back to tripling 200+ ??

Deadlifts

140x3
180x2,2,2,2

Fairly taxing, again not properly pulled in a while so its ok.

Hypers -> Leg Ext -> Calf Raise

3x20 of each back to back to back

Cardio Circuits

24 kg KB x 15 snatch per arm
34 kg KB x 20 alt hand swings
48 kg KB x 10 swings

x2 sets

8 mins continous work various exercises inc:

jumping lunges, bw squats, KB squats, KB swings, KB high pulls, dips, chins etc.


Fin! Big bike ride tomrrow Happy
just_tIcon...31-07-2012 @ 17:29 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
Sat: 2 hour bike ride, approx 20 miles

Mon: 5 sets of handstand pushups, 5 sets of weighted ring dips, 5 sets of weighted ring chins, 3 sets of standing db press, 3 sets of weighted body rows, 3 sets of ring flys

Tue 31 Jul 2012

Paused Oly Squat

20x5
60x5
80x2
85x2
90x2
95x2
100x2
105x2
110x2
115x2

Deadlift Off Blocks

Stood on about a 3" block with oly shoes on

100x3
140x3
160x3
170x3
175x3

Powerclean -> Front Squat

80x3,3,3,3 3 powercleans followed by 3 front squats

Calf Raise -> Legs

2 sets seated to 2 sets leg ext
2 sets standing to 2 sets hammy curl

Circuit

10 x alt hand KB swing
10 x KB swing
10 burpees
10 KB jumping lunges

Did that for 15 mins, Did 7.5 mins using 32 kg kb for swings and 24 kg kb for lunges, then swapped to 24 kg for swings and bw for lunges. BRUTAL!!!!!

Will do a short 10-15 min run later at a decent pace.
just_tIcon...31-07-2012 @ 19:33 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
just over 3.3 mile run in 23 mins. Sub 7 min miles!!! Not bad at all!
just_tIcon...01-08-2012 @ 16:27 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
Wed 01 Aug 2012

Managed to get in today wooo!

BTN Pushpress

60x3
65x3
70x3
75x3
80x3
85x3
90x5

Strict Press

80x1,1,1

Paused Benchpress

100x2,2,2,2,2

Low Row

4x8

Inc DB Bench

3x6 @ 36kg

Raises

Side -> Front

3x10 back to back

Wide BTN Pulldowns

3x12

Then did 1 set of strict press, 1 set chins, 1 set dips back to back.


Will do some cardio circuits in a bit Happy
just_tIcon...02-08-2012 @ 18:52 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
Thurs 02 Aug 2012

Front Squat

20x5
60x3
90x3,3,3,3,3

Powercleans

60x2
80x2
82.5x2
85x2
87.5x2
90x2
92.5x2
95x2
97.5x2
100x2

Leg Press

200x20 -> 160x20 -> 120x20

Hypers

+10x20 -> bwx20

Abs

Leg Raise -> Machine Crunch x 3 sets back to back

Decline Situps -> Decline Twists 2 sets

X-Trainer

2 mins steady 1 min sprint on hard setting x 20 mins


Battered!
just_tIcon...03-08-2012 @ 17:16 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
Fri 3rd Aug 2012

Managed to get in again wooo!

Seated DB Press

4x10ish @ 30 kg

Laying DB Row

4x10 @ 30 kg

Flat DB Bench

4x5-8 @ 36 kg

Circuit

5 chins
10 pressups
15 hang clean to push press @ ~15 kg

Did that for 10 mins. Tiring.

Quick session but decent enough!
just_tIcon...07-08-2012 @ 19:43 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
Did a 5 mile run on sunday and 5 sets of 20 pressups with 10 secs rest between


Yesterday:

5 sets of handstand pressups
5 sets of weighted ring dips
5 sets of weighted ring chins

Today:

Squat up to 125x2
Deadlift 5x2 @ 180
Calf Raises -> Leg ext
Calf Raises -> Hypers

Cardio:

1 min KB snatch
1 Min KB swing
1 min burpees
1 min rest

3 rounds with a 24

1 min clean and press with 20kg plate
1 45 secs jumping lunges
15 secs rest

did that for 10 mins.
just_tIcon...09-08-2012 @ 19:34 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
Yesterday 4.5 / 5 mile run

Size=10]Thurs 09 Aug 2012[/size]

Bench Press

60x3
80x3
100x3
105x3
110x3
115x3

Standing BTN Press

60x2
62.5x2
65x2
67.5x2
70x2
72,5x2
75x1


Machine Row

4x6

Inc DB Press

4x8-12 with 32.5

Machine Shoulder Press

3x5-8

Wide Pulldowns

3x10

CARDIOoooo

1 x powerclean
1 x front squat
1 x push press
1 x back squat
1 x btn push press


24 kg KB alt hand swings

Did the barbell complex on the minute every minute followed by swings for 10 mins

Biceps and Triceps

3 sets of standing tri ext to barcurl

Cardiooooo

3 min run @ 10 mph
50 pushups
3 mmin run @ 9.5 mph
50 pushups
3 min run @ 9 mph
50 pushups

Nearly sick.


Fin
just_tIcon...28-09-2012 @ 20:43 
Avatar
Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
X

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