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» Back In Business! (Go to post)02-04-2012 @ 07:13 
half hour run this am
» Back In Business! (Go to post)01-04-2012 @ 10:07 
Sun 01 APR 2012

CARDIOOOOOOOoo

Skipping x 3 mins, fast


20 kg Kettlebell used.

10 right hand snatch
10 left hand snatch
20 alt hand swing

Did that for 10 mins back to back with no rest.

Skipping x 10 mins, did 80 double legged jumps followed by 20 fast running skips.

Half mile run, fast as my little legs would carry me!

Total time just under 30 mins Happy
» Back In Business! (Go to post)31-03-2012 @ 10:35 
Sat 31 Mar 2012

RUNNING!!! Just over 4.5 miles in just under 34 mins. About 7 min 25 sec miles. Not too bad.
» Back In Business! (Go to post)30-03-2012 @ 17:10 
Post Edited: 30.03.2012 @ 17:12 PM by just_t
Fri 30th Mar 2012

Front Squat

50x5
90x5,5,5,5

Powerclean

90x5,5,5,5

Cheeky push press on one of the sets

Bulg Split Squats -> Hands Out Hypers

20 kg x 12,12,12,12 -> 8,8,8,8

Abs & Forearms

Various stuff Happy

X-Trainer

25 mins, 465 kcal est
» Back In Business! (Go to post)29-03-2012 @ 19:30 
Thurs 29th Mar 2012

Bench Press

60x10
90x17,12,11,10

Short rests between these. Wanted 50 reps in as little sets/time as possible.

Strict Press

40x15
50x12,12,12

Short rests again. First rep from floor.

Inc DB Press -> Lateral Raise

30sx 12ish -> 12.5 x 10ish

3 sets of that

Chins

WIDE

3 sets with 15 kg
3 sets with 10 kg

Pulldowns

3x8-12

BB Row

80x10,10,10

Low Row

3x10

X-Trainer

Interval prog x 25 mins, 475 kcal est burnt.


FINITO!
» Back In Business! (Go to post)28-03-2012 @ 20:04 
Wed 28h March 2012

CARDIO

100 skips
10 x 20 kg KB snatch

5 rounds of that back to back, alt hands per set on the snatch

20 x 20 kg KB swing
short run
10 pressups
short run

5 rounds of that back to back, alt hands per set on the swings

50 running skips
Walking Pressups
20 alt hand KB swings
Bunny Hopping

5 rounds of that back to back,

8 mins alt hand KB swings


FIN! Total time 40 mins!
» Back In Business! (Go to post)27-03-2012 @ 19:37 
40 min run
» Back In Business! (Go to post)27-03-2012 @ 18:26 
Tue 27th Mar 2012

High Bar Squat

No belt of course

50x5
60x5
80x5
100x5
110x5
120x5
125x5
130x1
110x5

Wow, everything from 100 was TOUGH. Suprised I managed 125x5 tbh. Went for 130 but that was it for today!

Deadlift

Done in Oly shoes and no belt


100x3
140x3
160x5,5,5,5,5

Leg Press

250x8,8,8

Hyper Extension

15x8,8,8

Calf to Legs

Seated Leg Rasise 2x20ish -> Leg ext 2x10

Standing Leg Raise 2x20ish -> Leg raise 2x10

Fin, will run later.
» Back In Business! (Go to post)26-03-2012 @ 20:05 
cheers Dil. Think im still good with depth.

Mon 26th Mar 2012

Back from my short hol. Ended up misplacing a part of our ticket and got stumped with a 249 quid bill to get fkin home! Railway W4NKERS!

Bench

20x5
60x5
80x5
90x5
100x5
110x5
120x5
115x5
110x5

Last reps on last 2 sets paused

Dips

40x5,5
20x10,10

Standing DB Press

30x5,5,5,5,5

Inc DB Press

Steep incline

37.5x6,6,6,6

Standing BB Press

60x8,6,4

Biceps

6 sets of 10ish
» Back In Business! (Go to post)23-03-2012 @ 07:53 
30 min run this am.

Really glad of the 2 days off. Hammies and glutes very very sore. Not felt like this in fecking agessssssssss. Really need the time off so happy as otherwise id be feeling guilty for missing training eventhough its only 2 days off cardio ha!
» Back In Business! (Go to post)22-03-2012 @ 18:09 
Thurs 22nd March 2012

Seated BB Shoulder Press

40x8
60x8,8,8

Shoulder Matrix

Seated laterals to standing front raise. 2 sets of 8 on each back to back.

Legs Up Bench Press

60x8
80x15,12

Flat Fly -> Inc Bench

3x12 -> 3x6 back to back

Chins

Wide x 12,10

Medium x 12,10

DB Row

32.5x10,10,10

Rack Chins

1x8
+15x8
+20x8,8

Low Row

3x10

X-Trainer

25 mins, est 465 kcal burnt.


Off on a weekend break to the big city tomrrow so will run in the morn and take sat and sunday fully off. First day off exercise this year that will be!!!!
» Back In Business! (Go to post)21-03-2012 @ 18:20 
40 min run
» Back In Business! (Go to post)20-03-2012 @ 18:37 
Boar said:Have you been making an effort to put-on some bodyweight recently ? I had a thought that you were closer to 80..


Super stuff !


Not being trying to Boar. I went on creatine for a bit and put the weight down to that but since comming off for a few weeks my weight hasn't really moved. I think it's just because I eat a SH!T load on weekends and am more carbed up through the week following that.

Weighed in today at 87.4 kg so i'm not as heavy as I thought now the carbs are coming off. Will prob be 86/85 by the end of the week I imagine!! I deffo have put a bit of weight back on though. O well Unhappy

Tue 20th Mar 2012

Feeling pretty good today actually. Had 3 shots of espresso on way to gym Happy

Squat

No belt as usual.

Decided to take my stance out wider again and see where I am.

60x5,5
100x5
110x3
120x3
130x3
140x3
150x3
160x3
150x3
140x3

NICE! feeling pretty strong at squats today. Still falling forwards but can muscle much more up with the wider stance. Think the narrow is helping the wide and overall power more than vice versa. Will stick narrow most of the time with a few wider sessions thrown in.

Deadlifts

Again, no belt.

100x
140x3
180x3
190x3
200x3
210x3
200x3

Nice. 210x3 was close to the limit for today but 220x3 is there with an unbent bar lol.

Lunges

70x10 (5 per leg)
80x10,10,10

Single Leg Press

90x8,8

Hypers

Heavy 2x8

Calf Raise -> Legs

Seated 2 sets of 20ish to Hammy Curl 2x8
Standing 2 sets of 20ish to Leg Ext 2x12

X-Trainer

Random x 25 mins. Worked up a right sweat today, approx 500 kcal burnt!


Enjoyed that. Feeling slightly stronger recently.
» Back In Business! (Go to post)19-03-2012 @ 19:54 
Monday 19th Mar 2012

Inc DB Press

20x5
35x5
42.5x5
47.5x6,5
42.5x6,6,6



Standing Strict DB Press

30x6,6,6,6,6

Chins

5x10

Bench Press

60x5
80x5
100x5
110x3
115x3
120x3
135x3
130x1
135x1 This was close grip!
140x1
100x11

Dips

40x6,6,6,6

Superwide x20

Biceps

6 sets of 10-20 ish, various stuff

Standing Strict Band Mili Press

60 plus bands x3,3,3,2,2

Bands off 60x6

FIN!
» Back In Business! (Go to post)18-03-2012 @ 09:30 
Sun 18th Mar 2012

Circuit

All KB stuff was with a 20 kg bell

10 pressups
5 right hand snatch
5 left hand snatch
5 right hand clean and press
5 left hand clean and press
10 goblet squats
10 step back lunges
5 right hand upright row
5 left hand upright row
5 right hand bent row
5 left hand bent row
10 alt hand swings
10 burpees
100 steps on jump rope

Did that for just over 20 mins back to back. Think it was 4 or 5 complete circuits. KILLER!!!!!!


Run

14 mins, really breathing hard after the KB stuff


Total time just under 40 mins I think! Got a Pilates DVD to try later.


Weighed myself today and am just under 90 KG now. I don't look any bigger/fatter and waist seems same size? Think im maybe slightly carbed up.

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