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| just_t |  | ... | 15-06-2012 @ 15:55 |
 Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | In a rush today so a quick circuit............ 100 burpees 100 situps 100 pressups time: 15 mins, pretty slow to be honest but not in the mood today! rc | ||
| GATES | | ... | 17-06-2012 @ 18:54 |
 What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5647.5 kgs @ 111kgs UnEq | http://www.spartanrace.com/london-obstacle-racing-spartan-beas... | ||
| just_t | | ... | 19-06-2012 @ 19:47 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | looks interesting Lee ha! Maybe maybe  CBA to log much recently but: Sunday - 20 mins insanity cardio workout Monday - Ring, DB and KB workout. Did dips, ring flys, body rows, chins, db raises, kb press, few curls Tue 19th Jun 2012 Deadlift 6-x5 100x5 140x3 180x3 190x3 200x3 210x3 Had to put straps on for second and third rep as no chalk and grip gave way. 220x3 Belt on for this one. Strap blew out on third rep so had to reset and go again. Deffo another there without the blow out as I had to rep Squats[/]b 60x5 100x15 110x5 120x5 -> 100x5 Im a weak squatter so this was TOUGH Powerclean and Pushpress Each rep from floor 60x3 70x3 80x3 90x3 Lunges 60x10,10,10 Seated Calf Raise -> Leg Extensions 2x30ish -> 2x10 Standing Calf Raise -> Leg Curl 2x30ish -> 2x10ish Came home, made some bread then............... Skipping About 25 mins, did a full song then had a quick breather then repeat! | ||
| just_t | | ... | 21-06-2012 @ 18:59 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Thurs 21st Jun 2012 X-Trainer 25 mins steady state waiting for mate, est 400 kcal burnt Treadmill 15 mins hill program, walking pace, est 200 kcal burnt Sweating like mad now, feel drained as fook. Bench Press 60x5 90x12,12,12 Seated BTN Press 50x8,8,8 Pulldowns In front 2x10 Behind 2x10 Back really pumped now, must be from the deadlifts. Inc DB Bench 36x6,6,6 Struggling to even lift them up as back is cramping and hammys! Shoulder Matrix Cable Upright Row x6 -> Side Raise x 6 -> Front Raise x 6 -> Plate Press x6 3 sets of that Machine Row 3x8 FIN! Really struggling today! | ||
| just_t | | ... | 23-06-2012 @ 19:18 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Sat 23rd Jun 2012 Paused Squats Hammys still tight so working them loose 60x5 80x5,5,5 supersetted with KB lunges Powerclean 80x3,3,3 supersetted with 20 kg KB snatch x10 per arm Strict Press From the floor 80x1 Easy as hell! Strange as Ive not eaten 90x1 Very nice! possibly 95 there today??? Weird Wide Chins -> Dips x15 -> 15 x12 -> 12 x10 -> 10 x8 -> 8 Abs Machine Crunch -> Laying Leg Raise x 2 sets Decline Situps x 2 sets Ball twists x 2 sets Cable Curl -> Pushdowns 3 sets increasing weight dropping reps Seated DB Curl -> Seated Tri Ext 3x10 Rower 15 minss Later on in day Bike Ride 30 mins, few huge hill! | ||
| just_t | | ... | 25-06-2012 @ 18:18 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Mon 25th Jun 2012 Strict Press 60x5 70x5,5,5 Inc DB Press 42.5x6,5,5 Chins Wide grip +20x6 +15x6 +10x6 x6 DB Raise -> Machine Press 3x10 on each back to back Neck Press -> Cable Crossover 3x10 each Low Row -> Straight Arm Pushdowns 3x10 each Run 3.5 miles Fin! | ||
| just_t | | ... | 26-06-2012 @ 18:09 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Tue 26th Jun 2012 X-Trainer Cascades x 15 mins, 310 kcals burnt. Tiring!!!! Squat Highbar of course 40x5 60x5 80x5 100x2 105x2 110x2 115x2 1202 125x2 130x2 135x2 -> 125x2 -> 115x2 -> 105x2 Deadlift Still in oly shoes 10010 12010 140x10 160x10 172.5x10 Mate wanted this weight for 2xbw. Prob just over 2xbw for me. Leg Press 225x20 -> 185x20 -> 165x20 -> 120x20 -> 80x20 -> bw squat x 10 -> bw lunge x 10 Phwoah! Seated Calf Raise -> Leg Ext 2x20-30 -> 2x10ish Standing Calf Raise -> Hammy Curl 2x20-30 -> 2x8ish FIN! | ||
| just_t | | ... | 27-06-2012 @ 15:55 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Cardio today skipping for a full song followed by 10-20s rest, repeat for 20 mins until rope snapped KB snatch for a full song burpees for a full song total time = 30 mins, lots of sweat | ||
| just_t | | ... | 28-06-2012 @ 18:30 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Thurs 28th Jun 2012 last sesh before cuba woo Seated DB Press Done with no back support 10x20 30x8,8,8 Bench Press 60x5 100x2 105x2 110x2 115x2 120x2 125x1 Machine Row 3x10 Inc Bench -> Flys 3x10 back to back Cable Upright Row -> Raises 3x8 each back to back BTN Pulldowns 3x10 X-Trainer 20 mins Circuit 8 chins 8 burpees 8 chins 8 burpees 8 chins 8 burpees 5 dips 5 burpees 5 dips 5 burpees 5 dips 5 burpees 60 20kg plate floor to overhead x 60 quick Fin | ||
| just_t | | ... | 18-07-2012 @ 17:52 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Been in Cuba for a couple of weeks. Did plenty of weights but not much cardio there. Yesterday: 5 x ring dips 5 x body row 5 x kneeling DB press (15kgs) Did that back to back for 20 mins Today: 3.5 mile run, feel very unfit haha | ||
| just_t | | ... | 19-07-2012 @ 18:33 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Thurs 19th Jul 2012 Been a while!!! Upper today! Bench Press 60x5 80x5 90x5 100x5,5,5,5,5 No spot so didn't push it Strict Press 60x5,5,5,5,5 Barbell Rows 60x6 90x6,6,6,6,6 Inc DB Press 32.5x10,9,8 Strict form, short rests Side Raise -> Front Raise 12.5x6 -> 6 12.5x 5 -> 5 12.5x4 -> 4 Chins WIDE x 10,9,8 Very strict form with pause at bottom Cable Curl -> Pushdown 3 sets of 10 reps on each back to back. Dropping weight a plate per set. Run 8 mph 10 mins, increasing incline every 2 mins! Farily tough! X-Trainer 15 mins, 4 mins @ lvl 15, &rt; 7mph, 1 min @ lvl 17 &rt;10.5mph x 3 rounds back toback. Tomorrow i'll do lower body, think from now on I should do less volume on lower, I don't want bigger legs, just stronger so squats&deads with other power movements should be fine! | ||
| Boar | | ... | 19-07-2012 @ 18:42 |
 Walk your talk Member 5, 25557 posts Administrator | i have aquired those insanity workouts , are they worth a look ? so much fitness........you need to point it at somthing tom !! | ||
| just_t | | ... | 20-07-2012 @ 18:05 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Post Edited: 20.07.2012 @ 18:05 PM by just_t Boar said:i have aquired those insanity workouts , are they worth a look ? so much fitness........you need to point it at somthing tom !! Yeah I think they're decent to pass some time and keep it varied. Can be brutal depending how hard you go at it on the jumping and stuff Fri 20th Jul 2012 First proper lower session in a while Highbar Squat Legs/calves sore from the incline running yesterday 20x10 60x5 100x5,5,5,5,5 Wow, can tell i'm out of practice. Obviously not maximal by any means but still got the legs working. Deadlifts 140x3,3,3,3,3 Seated Calf Raise -> Leg Ext 2x20-30 -> 2x12 Standing Calf Raise -> Ham Curl 2x20-30 -> 2x10 Cardio Circuit Chinx x12 Brupees x12 Chins x10 Burpees x10 Chins x8 Burpees x8 Chins x6 Burpeesx6 Chins x4 Burpees x4 Fast as possible | ||
| just_t | | ... | 23-07-2012 @ 18:57 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | 4.5 mile run yesterday Mon 23rd Jul 2012 THought I would be working very late tonight so didn't bother taking my gym kit to work. Ended up fkin finishing at normal(ish) time so could have gone, FOOK. Gotta train at home on the rings. Ring Dips 5x10 Body Row Legs up so body parallel to the floor at contraction 5x10 Ring Pushups Halfway between a ring fly / pressup. Legs elevated. 3x12 Ring Chins 3x12 Few diff grips Lat Raise -> Front Raise -> DB Press 15 kg dbs x 6-8 -> 20 kg kb x 6-8 -> 15 kg dbs x 12 x4 sets DB Curl -> Tri extensions 2x15 -> 2x15 Fin! Pretty good workout actually | ||
| just_t | | ... | 26-07-2012 @ 21:32 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | Thurs 26th Jul 2012 First time i've managed to train this week. FKING WORK GAHHH Strict Press Bar x loads 60x2 65x2 70x2 75x2 80x2 85x1 Chins All chins plus 20 kg and paused dead hang Super wide x5 wide x5 Tad narrower x5 Shoulder width x5 Parallel x5 Underhand x5 Bench Press 60x5 100x2 102.5x2 105x2 107.5x2 110x2 112.5x2 115x2 117.52 120x1 Massively fooked up the first rep hence didn't double. Flew towards my chin so was a right gring leaving nothing for the second Seated BTN Press 50x8,7,6 Barbell Row 80x12,12,12 Machine Fly -> Inc DB Press 3x6-8 on each back to back Cable Curl -> Tricep Pressdowns 3x10back to back Cardio X-Trainer x 1.5 miles @ &rt;10 mph 50 pressups X-Trainer x 1 mile @ &rt;10 mph 40 pressups X-Trainer x 0.5 mile @ &rt;10 mph 30 pressups FOOKED, Loved that! Really miss training when I don't get chance to do it. More circuits as it's way more fun and miles more taxing  | ||
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