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» From 125kg mong to 100kg machine (Go to post)03-08-2012 @ 22:14 
Ace bike. I'm so tempted myself wish I had the spare cash
» Back In Business! (Go to post)03-08-2012 @ 17:16 
Fri 3rd Aug 2012

Managed to get in again wooo!

Seated DB Press

4x10ish @ 30 kg

Laying DB Row

4x10 @ 30 kg

Flat DB Bench

4x5-8 @ 36 kg

Circuit

5 chins
10 pressups
15 hang clean to push press @ ~15 kg

Did that for 10 mins. Tiring.

Quick session but decent enough!
» Back In Business! (Go to post)02-08-2012 @ 18:52 
Thurs 02 Aug 2012

Front Squat

20x5
60x3
90x3,3,3,3,3

Powercleans

60x2
80x2
82.5x2
85x2
87.5x2
90x2
92.5x2
95x2
97.5x2
100x2

Leg Press

200x20 -> 160x20 -> 120x20

Hypers

+10x20 -> bwx20

Abs

Leg Raise -> Machine Crunch x 3 sets back to back

Decline Situps -> Decline Twists 2 sets

X-Trainer

2 mins steady 1 min sprint on hard setting x 20 mins


Battered!
» Back In Business! (Go to post)01-08-2012 @ 16:27 
Wed 01 Aug 2012

Managed to get in today wooo!

BTN Pushpress

60x3
65x3
70x3
75x3
80x3
85x3
90x5

Strict Press

80x1,1,1

Paused Benchpress

100x2,2,2,2,2

Low Row

4x8

Inc DB Bench

3x6 @ 36kg

Raises

Side -> Front

3x10 back to back

Wide BTN Pulldowns

3x12

Then did 1 set of strict press, 1 set chins, 1 set dips back to back.


Will do some cardio circuits in a bit Happy
» Back In Business! (Go to post)31-07-2012 @ 19:33 
just over 3.3 mile run in 23 mins. Sub 7 min miles!!! Not bad at all!
» Back In Business! (Go to post)31-07-2012 @ 17:29 
Sat: 2 hour bike ride, approx 20 miles

Mon: 5 sets of handstand pushups, 5 sets of weighted ring dips, 5 sets of weighted ring chins, 3 sets of standing db press, 3 sets of weighted body rows, 3 sets of ring flys

Tue 31 Jul 2012

Paused Oly Squat

20x5
60x5
80x2
85x2
90x2
95x2
100x2
105x2
110x2
115x2

Deadlift Off Blocks

Stood on about a 3" block with oly shoes on

100x3
140x3
160x3
170x3
175x3

Powerclean -> Front Squat

80x3,3,3,3 3 powercleans followed by 3 front squats

Calf Raise -> Legs

2 sets seated to 2 sets leg ext
2 sets standing to 2 sets hammy curl

Circuit

10 x alt hand KB swing
10 x KB swing
10 burpees
10 KB jumping lunges

Did that for 15 mins, Did 7.5 mins using 32 kg kb for swings and 24 kg kb for lunges, then swapped to 24 kg for swings and bw for lunges. BRUTAL!!!!!

Will do a short 10-15 min run later at a decent pace.
» Back In Business! (Go to post)27-07-2012 @ 17:57 
Fri 27th Jul 2012

High Bar Squat

Belt on today

20x10
60x5
80x3
90x3
100x3
110x3
120x3
125x3
130x3

Not bad considering the time off squatting properly. Wonder If ill ever get back to tripling 200+ ??

Deadlifts

140x3
180x2,2,2,2

Fairly taxing, again not properly pulled in a while so its ok.

Hypers -> Leg Ext -> Calf Raise

3x20 of each back to back to back

Cardio Circuits

24 kg KB x 15 snatch per arm
34 kg KB x 20 alt hand swings
48 kg KB x 10 swings

x2 sets

8 mins continous work various exercises inc:

jumping lunges, bw squats, KB squats, KB swings, KB high pulls, dips, chins etc.


Fin! Big bike ride tomrrow Happy
» Back In Business! (Go to post)26-07-2012 @ 21:32 
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 Happy
» Back In Business! (Go to post)23-07-2012 @ 18:57 
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
» Back In Business! (Go to post)20-07-2012 @ 18:05 
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
» Back In Business! (Go to post)19-07-2012 @ 18:33 
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!
» Back In Business! (Go to post)18-07-2012 @ 17:52 
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
» From 125kg mong to 100kg machine (Go to post)16-07-2012 @ 13:00 
looking good with the loss matey!
» Back In Business! (Go to post)28-06-2012 @ 18:30 
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
» Back In Business! (Go to post)27-06-2012 @ 15:55 
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

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