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The SMALL Workout log.

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MrSmallIcon...10-08-2008 @ 08:44 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
fasted cardio, see how this helps

7x2 minutes skipping
MrSmallIcon...10-08-2008 @ 20:57 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
4x2 on the bag

Gym closed this week, see what we get up to.
MrSmallIcon...11-08-2008 @ 18:46 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
4x2 on the bag with 45 sec rest between
MrSmallIcon...17-08-2008 @ 20:26 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
last few days been doing
4x2 on the bag
10 minute jump rope afterwards

did a few sets of pullups too

Gym opens again tomorrow though, good stuff.
MrSmallIcon...18-08-2008 @ 11:57 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
dodgy squat session
went up to 100kgx1, 110xf twice, nearly had it, sucky day, felt weak to start with, bah.

Various low box squats, up to about 80kg.
Did some hack squats, also pitiful.

Will squat twice a week!
MrSmallIcon...20-08-2008 @ 10:23 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
I am weak, this week, it seems! Hving said that I did have a complete week off any strength training, so there we are then.

Bench press, went awry at 75 when I kept falling off the bench a bit since it's very, very narrow. f**k that, from now on.

Did some DB benching , got up to about 25kgx2x5 or something small and feeble like that.

Did a few military presses, called the pressing a day.

Did about 15 pullups, mighty low.

And then! The excellence that is bb shrugs. 120kgx11, x12! Splendid.

Better next time, I hopes. Changing my daily routine a bit too, bit more activity.
just_tIcon...20-08-2008 @ 10:25 
Avatar
Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
15 pullups aint too shabby by my reconing!

taking time off sucks dont it Grin
MrSmallIcon...20-08-2008 @ 19:34 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
It does, my heavy-lifting chum, it does!
Anyway, back into it.

Considering buying Jim Wendler's book, can never hurt to know too much.

Also, I think I need to eat more.
MrSmallIcon...21-08-2008 @ 10:07 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
A strong session today, no big PR singles but a solid workout.

Box squats onto low box.

worked up to 90kgx6x2, then 100kgx2 reps, 105 was going but didn't so I stopped. The others were all pretty good.

Front squats, worked up to 80kgx3, 90x1, felt a bit sloppy so stopped.

Stiff leg deadlifts (romanian deadlifts), reset them each rep on the floor btw I always do.

100kgx5
110x5
120x5, this is some kind of rep pr probably. Overhand grip.

Then did various ab bits, russian twists, hanging leg raises, excellence.
LukeCIcon...21-08-2008 @ 19:35 
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The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq
You do far too much cardio for a Sugden Barbell user. :P

Looking forward to training with you in Manchester!
MrSmallIcon...21-08-2008 @ 19:36 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Boxing is a demanding sport, my friend!

Me too, are you at Uni or just live there like the rest of this bunch of monkeys?
MrSmallIcon...22-08-2008 @ 09:55 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Morning swim, strangely cold. August, in the Med? Cold sea?

Average session today.

did MIGHTY INCLINE BENCH! Haven't benched more than once in about 6 months, last time I did it was 80kg for a single 1 month ago after a 4 month away from benching period.

So, that's my excuse for s**t numbers.
40x6
50x6
55x5
60x3

Mighty.

Grip was shot from deadlifting yesterday, make a note to not train deadlift then rows following. Couldn't try and crack my mighty 20 rep on the 45's, so managed a puny..

35kgx15x2.

What else? ah yes, chins!
Did 5. Added 10kg, did 4, and at this point my upper back was slightly shot also. Did another set of 2, removed weight, did 10, tried again, didn't bother.

Then some 3x15 face pulls with the #2 band, since from my benching the other day, I was falling off the bench and my right shoulder feels quite strained. Silly, silly bench.

That's all for now.
MrSmallIcon...23-08-2008 @ 20:41 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Did FASTED CARDIO TODAY!!!
MrSmallIcon...26-08-2008 @ 10:37 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Training began, from today a new training season begins.
Since I'm sure all of you are tuned into my thrilling life story, I am moving to Manchester in September for Uni, with my main goal by June 2009 to get 5 amateur boxing fights. Secondary goals are improving strength and conditioning.

So with that in mind, my good sirs, I have started Jim Wendler's, of EliteFTS fame, 5/3/1 programme, which works with the overhead press, bench press, squat, deadlift, and low volume accessory work, depending on what you do, but that's what I'm doing, so there. It's 3 day split, various percentages as the weeks go on.

First day, was today! I also weighed myself, 76.5 on the gym scale, lightest I've been in quite a while that is. If I can get to a steady 76 I will be well pleased.

Today was Overhead press at 75, 80, and 85% of my max for 5 reps. I started the cycle with my maxes 5 or 10 kilos under my real max just to get everything done.

So - OH, warmup with bar, 30x6, 42.5x5, 45x5, 47.5x5. Taxing but didn't kill me, just what we want.

Pullups, slightly wide - 4x10, excellence! Using the no thumbs grip now, much more comfortable.

Face pulls 3x20 with the #2 band.

Will do 5x20 Pushups later, and some rounds on the bag.

That is all, chums!
MrSmallIcon...26-08-2008 @ 18:54 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Mighty 3x20 pushups

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