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The SMALL Workout log.

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MrSmallIconThe SMALL Workout log.07-07-2008 @ 18:41 
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Post Edited: 28.08.2012 @ 21:54 PM by MrSmall
Cremated first page!

Don't want to start a new journal.

Goals:

Stick to the plan.
Be patient.

brynevansIcon...07-07-2008 @ 19:33 
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Scotbasher - forever
Member 59, 2115 posts
Welcome to sugden, look forward to reading your log.
JoniIcon...07-07-2008 @ 22:12 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
welcome!

your training split looks complicated Grin

Did you do that session at Sugden already or are you still back home?
MrSmallIcon...08-07-2008 @ 09:39 
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Oh no mate, this is my "offseason" stuff, till early Sept when I get to Manc.
Training at home, at the gym, in the fields. Good stuff.
MrSmallIcon...08-07-2008 @ 21:23 
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
ME Upper

Chinups
x5
+5kg
x5
x5 Pullups
+10kg
x3 chinups

Flat bench
60x5
70x1
80x1

Attempt at Kroc rows
20kgx15
40kgx8, x6

Face pulls, #2 band
3x10

BB Shrugs
60kgx15
100kgx10x2

Not bad, more to come. Average.
brynevansIcon...08-07-2008 @ 21:42 
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Scotbasher - forever
Member 59, 2115 posts
Are you stronger than the guy who stands outside the Rainbow club with a vest on in Paphos?
MrSmallIcon...09-07-2008 @ 08:13 
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Hahahahaha!
It seems everyone at some point has come through Paphos.
I don't know who's on the door nowadays, I used to. Haven't been in a while!
philnoskoIcon...09-07-2008 @ 12:17 
He's BACK
Member 177, 1039 posts
SQ 230, BP 155, DL 300
685.0 kgs @ 95kgs UnEq
Welcome here Mr Small. How many fights have you had? Whats your record like?
MrSmallIcon...09-07-2008 @ 19:12 
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Post Edited: 09.07.2008 @ 21:19 PM by MrSmall
Well I started boxing a few years ago, but after about 8 months (was going to have some fights end of that period, but chose exams over that at the time), then I joined the army in 2006 for 2 years national service. We don't have a boxing programme within the army unless you're on the national team, which I wasn't, so I could only really train by myself, on and off, which is why I started doing some powerlifting, was something I could progress by myself. Haven't had any official fights yet.
Hope within 6 months of me getting to the UK would have had a few, I'll arrive in good shape so we'll take it from there.
Long, long term goal is Olympics in 2012 but that's a fair whack off. Got other minor goals along the way, take it as it comes!

Today was a GPP day.

Did 4 rounds of:

30 seconds Burpees
30 seconds jumping jacks
30 seconds shadowboxing

First two rounds no rest between them, 2nd->3rd 30 seconds, 3rd->4th 30 seconds.

Then did 2 sets wide grip pullups, 6 and 8.

Tommorow will probably do some good old deadlifts and other heavy s**t.
MrSmallIcon...10-07-2008 @ 10:42 
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
ME Lower

Deadlifts, converntional
Overhand grip
60x5
100x1
140x1
150xF, it wouldn't leave the ground - my sticking point.

Over-under grip.
Deficit deadlifts from 2 20kg plates, about 4-5 inches.
120kgx3
130x1
130x1

Pistol squats onto 4 plates, about 10 inches off the ground.
2x5 each leg

Later today will do various core bits and pieces.

Easy 140kg, sticking point off the floor. Will be worked up!
MrSmallIcon...11-07-2008 @ 11:21 
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
DE Upper
A decent swift session, today!

Speed bench
40 kg + doubled #1 ironwoody bands.

8x3, 3 pinkie 2 medium 3 close grip benches. I used to do same weight with the next band, bah!

Chinups
9,8

BB Shrugs
100kg x 10,12,15

Band aparts with #3 band, single side
8, 7
MrSmallIcon...11-07-2008 @ 17:33 
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Did some core, neck, grip bits.

Knee wheel rollouts x 6
V-ups x 8
Chinnies till THE BURN

Then changed v-ups for jacknife situps x 10
Did that s**t twice.

Neck was a neck harness flexion and extension with 5kg, 15 reps each side.
Then did neck bridge holds, forward, backwards, and sides.

Grip will go and do some CoC gripping nonsense.
MrSmallIcon...14-07-2008 @ 10:52 
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Did no conditioning this weekend, sad.

Today, did random things.

Power cleans
1x40kg
1x50kg
1x60kg
0x70kg
1x60kg

tiring.

Push press
1x40kg
1x50kg
1x60kg
1x65kg
0x70, 0x70, I had this but was a bit fatigued.
1x65kg
1x60kg

Good mornings, got a back ache from sleeping awkwardly
70kgx5,x5, x4
MrSmallIcon...15-07-2008 @ 21:05 
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
DB Rows
worked up to 40kg (could be 45, they were in pounds or summat)
x5,x10,x12

9 chinups, felt a bit s**tty since I didn't eat very well before this.

BB Shrugs
110kg
x9,x9
MrSmallIcon...17-07-2008 @ 17:11 
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Post Edited: 18.07.2008 @ 07:50 AM by MrSmall
Yesterday:
4x2 minute rounds on the bag

Today
Band bench press
8x3, changing grips, with #1 band doubled and 40kg total
Built up to, 55kgx1, 60kgx1, failed at 65.

Pullups
5, 1,2,3,4,4,3,2,1 pyramid , 25 total

Face pulls 3x10 with #2 band.

Did another 4x2 minute rounds on the bag

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