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  1. #811
    Mecca V.I.P. tim290280's Avatar
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    Ok I have lacked energy this last couple of days for some reason. Kinda annoying but I thought I'd lift today anyway. Of course it didn't take me too long to discover that I'm no-where near the level I was at a few days ago. I figured it out and just backed off a bit so that I don't hurt myself or overdo it for later.

    Lower body

    Hang snatch
    40kg
    60kg
    70kg

    Snatch
    80kg
    80kg (battled with both sets so went back to hang snatch)

    Hang snatch
    60kg
    60kg
    60kg
    60kg
    supersetted with
    Fetch with the dog
    x10
    x10
    x10
    x10

    Split squat/lunge
    90kg
    90kg
    supersetted with
    Leg curl
    23kg
    23kg
    supersetted with
    Standing calf raise
    130kg
    130kg
    supersetted with
    Fetch with the dog
    x10
    x10
    x5
    x5

    Soundtrack:





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  2. #812
    Administrator
    tkD's Avatar
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    lack of energy always sucks , but your ses still looks good tim, keep it up


     


  3. #813
    LIFT OR DIE El Freako's Avatar
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    I love the "fetch with dog" sets. :keke:


    My log - read it f*ckers!

    My lifting vids

    There are few things graven in stone, except that you have to squat or you're a pussy.
    -Mark Rippetoe


  4. #814
    Mecca V.I.P. tim290280's Avatar
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    ^^ It was about time I included the random stuff I do while training in my log.

    tkD: Yeh, I'm actually thinking that on top of the travel and the publication I put out this week that the heavy singles on the squats last week may have eaten into my recovery more than it should have. My lunges made my legs a bit stiff today but were 10% lighter than I would normally use.


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  5. #815
    Team Winklaar Pickle's Avatar
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    you gotta train ur dog harder man. I have seen the vids and ur backyard isnt that big. 10 sprints in ur yard is not enough. Nice grueling long circuit like sets too.


     


  6. #816
    Mecca V.I.P. tim290280's Avatar
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    ^^ The dog actually gets about 3-4 workouts a day mostly short sprint work. But our backyard is deceptive, there is a longer section running the side of the house (country block!?).

    Fox (our dog's) Workout Routine
    7am
    1min stretching
    30x short sprints
    Drink water
    PWO dog biscuits

    7:30am
    2km walk
    20mins cardio (HIIT)
    2km walk
    PWO water

    4:30pm
    1km walk
    15mins HIIT
    1km walk
    PWO dog sausage

    (on my training days only)
    5pm
    30x short sprints

    As you can see she get plenty of cardio and power work. I'd like to get her into a bit more progressive training and some pulling work to build up the antagonists.


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  7. #817
    LIFT OR DIE El Freako's Avatar
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    You should make your dog a sled for sled-pulls. Do they do Strong-dog comps?


    My log - read it f*ckers!

    My lifting vids

    There are few things graven in stone, except that you have to squat or you're a pussy.
    -Mark Rippetoe


  8. #818
    Mecca V.I.P. tim290280's Avatar
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    ^^ LoL Would be a good way for progressive overload but it may ruin her stride pattern for running. She does prefer sprints and ball chasing events to Strong Dog comps.


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  9. #819
    Mecca V.I.P. The_KM's Avatar
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    Awesome log man! Subscribed and ready to follow.

    That cardio session looks like hell. I hate cardio every form. For my show every minute thrusted in hatred. Props for making through that entire day with constant cardio. Are you performing these sprints/pace cardio to improve athletic performance or what?

    Sorry in advance if you mentioned it already.


    [AUG|MOTM] The_KM


  10. #820
    Mecca V.I.P. Big VIC's Avatar
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    Quote Originally Posted by tim290280 View Post
    ^^ The dog actually gets about 3-4 workouts a day mostly short sprint work. But our backyard is deceptive, there is a longer section running the side of the house (country block!?).

    Fox (our dog's) Workout Routine
    7am
    1min stretching
    30x short sprints
    Drink water
    PWO dog biscuits

    7:30am
    2km walk
    20mins cardio (HIIT)
    2km walk
    PWO water

    4:30pm
    1km walk
    15mins HIIT
    1km walk
    PWO dog sausage

    (on my training days only)
    5pm
    30x short sprints

    As you can see she get plenty of cardio and power work. I'd like to get her into a bit more progressive training and some pulling work to build up the antagonists.
    If this how your log rolls I should be in here more often :methman:

    Great work as well tim.



    P.S. your dog still owns you


    ''If you wanna run with the big dogs you cant piss on the porch with the pups.''


  11. #821
    Mecca V.I.P. tim290280's Avatar
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    KM: That was my dog's cardio routine........

    Big Vic: If you read some of the earlier posts you'll see I used to always post random stuff as I didn't want to just do another log. Now-a-days it is only random on occassion.

    Yes my dog makes everyone on this board look like a training whimp!


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  12. #822
    Mecca V.I.P. tim290280's Avatar
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    Ok two posts.

    This post will be my new routine that I have been figuring out in my head (the first time it has been written down so feedback is welcome). I feel the need to change out some exercises and put in others, plus I'd like to fix up some weak points. I was considering dropping bench, but I realised I did that for 4 weeks a month ago, so it can stay for now.

    Weaknesses
    Calves: even though I have been working on these they have slipped a bit in the routine. As a result they haven't grown while I have added size everywhere else.
    Hammys: I've added an inch to my thigh that would be mostly hammy. While I'm pleased they could do with some more mass and strength.
    Triceps: I've treated them with kids gloves as I was getting elbow problems doing any type of extension. Now they seem to be fine that I have changed a few things so time to get them stronger as they are limiting my pressing.
    Deltoids: I haven't done much in the way of overhead pressing or direct delt work in a long time (year). I'm still doing my weightlifting stuff so I don't want to overload them and end up with a return of my shoulder problem. So I'll add in some lateral raises done in the scapular plane to 50-60 degrees and some handstand pushups.

    You'll notice that I have started doing all of these things in recent sessions. It is something I tend to do to make the change from one routine to the next less of a hit.

    Day 1
    Lower body (although not really)

    Hang snatch 3-5 sets of 3 reps 80-90% (increasing sets as %max decreases with adaptation)
    Single leg SLDL 5 sets of 5 reps 80%
    Donkey calf raise 5 sets of 8 reps 75-80%
    Back squat 3 sets of 8 reps

    Accessories
    Hammy curl 2 sets of 8-12
    Step up 2 sets of 10-15
    Calf raise 2 sets with squat weight

    Day 2
    Upper body

    Incline bench 3-5 sets of 3 reps ~90%
    Chinups 3-5 sets of 3 reps 80-90%

    Accessories
    Handstand pushups 3 sets as many as I can get (try to beat total reps)
    Fatman pullups 2 sets 10-20
    DB Bicep curl 2 sets 5-8
    DB OH tricep ext 2 sets 10-15

    Day 3
    Lower body (kinda)

    Hang C&J 3-5 sets of 3 80-90% (not sure if I should do the jerk seperately)
    Deadlift 5 sets of 1-2 with ~95%
    Split squat/lunge 2 sets of 8-10 reps
    DB calf raise 5 sets of 6-8

    Accessories
    hammy curl 2 sets of 8-12
    Grip work plate pinch or wrist roller?

    Day 4
    Upper body

    Bench 3-5 sets of 6-8
    DB Row 3-5 sets of 6-8

    Accessories
    Pushups 2 sets of 10-20
    Rope rear fly 2 sets of 8
    Rope tricep ext 2 sets of 8
    BB Bicep curl 2 sets of 8

    Rope jump/skipping will be done as a warmup for 3-5mins each day
    Standard mobility and activation warmup drills as warmup

    I am to raise my intensity a bit and do more general activity to start leaning down a bit for summer. I've been retaining water a bit of late and I've added about 1-1.5% bodyfat. Hope to treat both of these by dropping about 3%. I may also start riding to work twice a week which I may do on leg days. This will kill my leg weights but should be good for building some endurance and fitness that I'm currently lacking.


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  13. #823
    Mecca V.I.P. tim290280's Avatar
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    Second post: what I did last night

    Upper (If you look I actually did the first session on Sunday already)

    Incline
    60kg
    80kg
    102.5kg
    102.5kg
    102.5kg
    102.5kg
    102.5kg

    Chinup
    BW
    35kg
    35kg
    35kg
    35kg
    35kg (happier with these than the incline, will add weight to this but not incline)

    Handstand pushup
    3
    3
    3
    2

    Fatman
    20kg x10
    20kg x10

    DB bicep
    25x5
    25x5

    DB OH Tricep ext
    15x15
    15x15 (I may add a kilo to this)

    Soundtrack:





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  14. #824
    Mecca V.I.P. tim290280's Avatar
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    Last night was cold so I stopped early :greddy:

    Lower

    Hang C&J
    60kg
    80kg
    80kg
    80kg

    Deadlift
    140kg
    170kg
    190kg
    190kg
    190kg
    190kg
    190kg

    DB Calf raise
    52kg
    52kg
    52kg
    52kg

    Soundtrack:





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  15. #825
    Mecca V.I.P. Clint's Avatar
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    nicely done with those hang clean and jerks. The deadlifts aren't anything to be shy about either Nice grip you have there :techn9ne:

    I like the song as well, at their outfits


    The biggest difference between you and me is you're you, and I'm me. I always win. Sorry bro.


  16. #826
    Administrator
    tkD's Avatar
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    good work on chins and inclines from your previous session, and those deads looks good and heavy too, keep it up tim


     


  17. #827
    Mecca V.I.P.
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    awesome work time, lol PWO dog biscuits


     


  18. #828
    Mecca V.I.P. The_KM's Avatar
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    Great workout bro. Keep up the good work! lol I didn't notice that was your dog's routine, my bad.


     




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