KEEP on keepin' on!
Users viewing topic: & 1 Guest
12345678910111213141516171819202122
| adamkeep |  | ... | 27-10-2010 @ 18:31 |
 a dork Member 1023, 846 posts | Tried deadlifting again today. Everything felt fine until the 10th rep of my last set, I felt a twinge and stopped there so injury avoided this time... Deadlift weight in pounds 135x12 185x12 225x12 275x12 315x10 plan was 12 but like I said above, twinge! Did 1 hour of kettlebell stuff and it f**king destroyed me! GHR 4 sets of 10, the first 2 I used 35lbs on my chest Conditioning 5 rounds of 30 sec sprints on the rower and 10 kettlebell swings Finished with some abs and called it a day! | ||
| adamkeep | | ... | 06-11-2010 @ 09:16 |
a dork Member 1023, 846 posts | Well I got sent to Greece on Monday with literally 8 hours notice. Well, I was notified at noon and was in the air by 8pm so actually I had no notice, but that's the military life. I have been getting some rough workouts in though so i am happy about that. My back has been feeling pretty good and i think I might try some deads again, but in the smith machine and very light just to get the motion down. I will start posting my training again next week when they are more steady workouts. Looking forward to real training! | ||
| Thing | | ... | 06-11-2010 @ 09:26 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Good news about the back Adam The heat in Greece will help too. Well I think it will should still be warm out that way ? | ||
| adamkeep | | ... | 06-11-2010 @ 09:36 |
a dork Member 1023, 846 posts | Thing said:Good news about the back Adam The heat in Greece will help too. Well I think it will should still be warm out that way ? Thanks man! It's not hot our here, but warm and sunny for sure. I think it's 20+ degrees during the day. The gym isn't bad either. It's more of a fitness center, but they seem to be cool with chalk and some noise. I guess I am just happy we have a gym and not just a sand pit to stand in like usual. | ||
| hixxy1985 | | ... | 06-11-2010 @ 12:58 |
 www.grahamhicks.co.uk Member 994, 9594 posts SQ 330, BP 250, DL 405985.0 kgs @ 135kgs UnEq | u confuse me when its in pounds lol glad all is going well mate | ||
| adamkeep | | ... | 08-11-2010 @ 05:14 |
a dork Member 1023, 846 posts | Had a good one yesterday. Was able to do deads with the trap bar with no pain. Trap bar deads 135x10 225x10 315x6 405x6,x6,x6,x3,x3,x3 (not big weights obviously, but I'm just glad the back is holding in again) Kettlebell circuit (have to use dumbbells sence this gym has no kettlebells. I used a 65lb dumbbell for the swings, cleans, and snatches, and two 65lb dumbbells for the front squats. 6 swings 6 front squats 6 cleans 6 frontsquats 6 snatches 6 front squats I did 3 rounds of this nonstop! Nearly puked! Finished with sprints on the rower supersetted with the ab roller. I was smoked by the end of this!!! | ||
| adamkeep | | ... | 10-11-2010 @ 06:52 |
a dork Member 1023, 846 posts | Yesterday's workout weight in pounds Dips bw for 4 sets of 5 added weight bw+45x3, bw+90x3, bw+135x3, bw+180x3, x2, x1, bw+135x3, x3, x3, x3 Pullups bw for 4 sets of 3 added weight bw+45 for 10 sets of 3 Dumbbell Shoulder raises 3x6 with 60lbs Dumbbell work since we dont have kettlebells 70 swings with a 70lb dumbbell 3 sets of 8 clean to the shoulder with 100lb dumbbell with fat gripz 3 sets of 6 clean and presses with 100lb dumbbell with fat gripz 3 sets of 4 snatches with 100lb dumbbell Finished with conditioning of 6 rounds of skipping rope and weighted situps (weight behind head). Felt that one for sure! Woke up today and not a lot of back pain at all, in fact there was none! I am still not going to push it till December though I think since I really have no need to. I am actually really liking all this conditioning anyways and think that I may only tone it down a little bit when I can start lifting heavy again. I think I can find abalance of the heavy lifting and conditioning again that I will continue to enjoy. | ||
| adamkeep | | ... | 11-11-2010 @ 12:17 |
a dork Member 1023, 846 posts | Yowza had a good one today! (weight in pounds) Didn't want to go heavy yet so I supersetted squats with the rowing machine...ouch! Squat/rowing machine 135x5 225x5 275x5/10 reps on the rower 315x5/10 rows 345x5/10 rows 365x5/10 rows 405x5/10 rows 415x3/10 rows 415x3/10 rows 415x3/10 rows squats were easy weights, but still scared to go any heavier yet so I will keep it at around the same weight till december. Kettlebell work(well dumbbells actually) 3 sets of 6 cleans per side with 80lbs 3 sets of 6 snatches per side with 80lbs 50 hand to hand swings with 60lbs clean/squat/press/stand for 3 sets of 6 per side with 60lbs clean/press/squat for 3 sets of 6 per side with 60lbs Conditioning 5 rounds of 20 rows, 5 ab wheel reps, and 30 skips as fast as I can. SMOKED!!! | ||
| Thing | | ... | 11-11-2010 @ 12:24 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | f**king right Smoked good to see that the back has responded well | ||
| adamkeep | | ... | 11-11-2010 @ 14:27 |
a dork Member 1023, 846 posts | Thing said:f**king right Smoked good to see that the back has responded well Thanks dude! My body is like jelly right now, but I am loving it! I was told today by one of the Greeks that work at the gym that "hey you are pretty strong! you should do the 1000lb club! you'll get a t-shirt!". Hahaha!!! I guess I'm pretty strong then. | ||
| MrSmall | | ... | 11-11-2010 @ 14:36 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | adamkeep said: Thanks dude! My body is like jelly right now, but I am loving it! I was told today by one of the Greeks that work at the gym that "hey you are pretty strong! you should do the 1000lb club! you'll get a t-shirt!". Hahaha!!! I guess I'm pretty strong then. Haha awesome. What is that, squat deadlift bench and overhead press? | ||
| adamkeep | | ... | 11-11-2010 @ 14:39 |
a dork Member 1023, 846 posts | MrSmall said: Haha awesome. What is that, squat deadlift bench and overhead press? Just bench squat dead like a normal powerlifting meet. I guess it doesn't even need to be done on the same day though. You can just have a gym worker come watch your lifts whenever you feel. I might do it just cuz! Free shirts rock! | ||
| adamkeep | | ... | 12-11-2010 @ 11:28 |
a dork Member 1023, 846 posts | A little cardio for the day! did 3 rounds of 800m runs superset with 200 skips on the rope. 5 min rest between sets 2 rounds of 400m runs superset with 200 skips on the rope. 2:30 rest between sets. Got a PT test coming up so I might as well get my run on! | ||
12345678910111213141516171819202122