Blood and Guts - Till's log

[Till]

Thanks for the comments, fellas!

Thursday 10.04:

Training at work.

Db. press:
10x26
8x31
8x33
8x36
8x36
Went alright. Not too much BS from the shoulder. It's getting better.

Incline flyes:
8x21
8x21
8x21
Nice.

Smith ma. GCBP:
10x60
8x80
8x80
8x80
Went directly to teh horseshoes.

Dips + pushdowns:
x10 + 10x30
10x10+bw + 10x40
10x10+bw + 10x40
10x10+bw + 10x40


Frontsquat:
10x55
10x65
6x75
8x80
8x80
A little more reps here. NP.

Legpress + leg ex.:
10x180 + 10x40
10x210 + 10x40
10x230 + 10x50
10x230 + 12x50
AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAARRRRRRRRRRRRRHHHHH!!!!

Seated calf + hammer curls:
10x40 + 8x21
10x45 + 8x23
10x45 + 8x26 -> 6x23 -> 6x21
DONE!

Superb round of BB! Couldn't walk straight after the legpress + leg ex. hell = Leg session a succes.

Update: Epic DOMS the dayafter. Sweet.

 

[Hypocrisy86]

Super sets look amazing man
glad to see your hitting the weights all out !!!!!!

 

[Till]

Hypo: Cheers! Thanks.

Monday 14.04:

Training before work.

Slept really, really bad in the weekend, because my son has an ear infection = crying all night. Just had to do some lifting instead of lying around...

OH chins:
x8
x8
x8
x6
x6
Done in the crappy bar that we have to use in the max test. Have to get use to it, I guess...

BB! rows:
8x65
8x95
8x105
8x105
Easy peasy.

GC pulldowns:
8x70
6x80
6x80
A little heavy...

Cable rows:
15x65
12x75
12x75
... So I went a little higher on the reps here.

Alt. Db. curls:
8x18
8x21
8x21
Nahh...

Pracher Ez. curls:
8x40
8x35
8x35
Much better! BB!

Hammer curls:
8x23
8x23 -> 6x21 -> 6x18
Oh, Mighty Pump!

Dips:
x30
x15
x10
x10
x10
Titanic Tits. I mean, Triceps...

Yet another great round of BB! Sweating a like a pig and still able to get some decent pumps, despite the sleep issue. Thx, SuperPump250.

Even got off work, since there was enough people that showed up for the shift, so I could get home the my boy and lovely wife. Much better since I have almost 12 days in a row from Wednesday....

 

[Till]

Thursday 17.04:

Training before the nightshift.

Flat Db. press:
10x23
8x26
6x31
6x33
6x33

Incline flyes + cable cross:
8x18 + 10x30
8x21 + 10x35
8x21 + 10x35
8x21 + 10x35

Pushdowns + dips:
10x35 + x10
10x40 + 8x21+bw
10x40 + 8x18+bw
10x40 + 8x18+bw -> x8

Frontsquat:
10x55
10x75
10x75
10x75

Seated calf + BB! curls:
10x40 + 10x40
10x45 + 10x45
10x45 + 10x45
10x45 + 10x45

Yessirs.

 

[Hypocrisy86]

Awesome work Till. seems like you killed the weights with extreme determination before your night shirt. hope the pump lasted for a while, get that feeling before work heh
as well, outstanding Super sets, chest and biceps must've been feeling alot of goodness.

 

[Till]

Hypo86: Yeah, man. Great pumps from that session..! Usually the first half of work, my arm are shaking from teh mighty pump...

Saturday 19.04:

Yet another training session before the nightshift.

HG chins:
x12
x10
x10
x8
x6

Cable row:
12x60
10x80
10x80
10x80

BB! rows:
10x65
8x95
8x115
8x115

Db. rows:
10x36
10x43
10x43

Db. shrugs:
10x36
10x43
10x43

BB! curls:
10x40
6x50
8x45
8x45

Preacher curls:
8x30
8x35
8x35
8x35

Very nice round of BB!... Gotta start running more...

 

[PrinceVegeta]

Great sessions u are having lately dude!! keep it up!!

 

[Lionheart]

Agreed with Prince.Those sessions look brutal and shall i say awesome!!

 

[Till]

Thanks guys!

Training the first hour at the morningshift = paid to train.

Flat Db. press:
8x23
8x26
8x31
6x36
8x36
Ok.

Flyes:
8x18
8x21
8x21
Decent pump.

Dips + pushdowns:
x10 + 10x40
10x10+bw + 10x50
10x10+bw + 10x50
Alright, not great, but alright...

Smith CGBP + cable cross:
8x60 + 10x30
8x65 + 10x35
8x65 + 10x35
Auch!

Leg press + leg ex:
10x150 + 10x40
10x180 + 10x50
10x210 + 10x50
10x230 + 10x50
Death and dying.

Seated calf + alt. Db. curls:
15x50 + 10x21
15x50 + 10x21
15x50 + 10x21
Cramps in teh calfs.

... And then to the real work.

 

[ironheart]

awsome sessions lately Till. keep up the good work

 

[Hypocrisy86]

Outstanding work Till!
supersets in every workout session.. amazing just amazing
contributing full force and effort in each session i see
very motivational man, keep it up !!!

 

[Till]

Hypo86: Thanks, man! You're comments are very modivationel too!

Thursday 25.04:

The Amon Amarth Intervals

I decided to do something different, so I ran some intervals to my favorite Amon Amarth songs... Just ran for as long the song lasted ...And I never the songs to end quicker that today...

1,2 km varmups.

'Valhal Awaits Me' 4,44 min.

'Runes To My Memory' 4,40 min.

'Asator' 3,08 min.

'With Oden on Our Side' 4,40 min.

Total: 5,88 km. 27,05 min.

Excellent!

 

[philosopher]

Pretty quick 5km+ under 30 mins. Nice work Till keep up the good work

 

[Till]

Phil: Thank you.

Saturday 26.04:

Training on the clock. Because I can.

OH Chins:
x10
x9
x8
x7
x6
x5
x4
x3
x2
x1
/Sucks. :angrydude:

BB! row:
10x65
8x85
8x110
8x110
8x110
SQUEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEZZZZZZEEEE IT!!!!!!1!!!!111!!!

Cable row + pulldowns:
10x80 + 8x70
10x90 + 8x70
8x90 + 8x70
Good reps here.

BB! shrugs:
8x105
8x125
8x125
Gigant traps comming up...

Seated alt. Db. curls:
8x18
8x21
8x21
Nice.

BB! curls:
8x40
8x45
8x45
Felt goooooooooooooooooooooooooooood.

Dips + Preacher Ez. curls:
x20 + 10x30
x20 + 10x35
x20 + 8x35
x20 + 8x35
x20 + 8x35
Thy Pump shall be done!

Soundtrack: Good Ol' Metallica, Volbeat and Machine Head. BB!

 

[Rocky]

Getting paid to train! That's the way.

Great work - love the running to the music - way to go some distance in short space of time.

 

[Till]

Rocky: Yeah, it doesn't get any better than that...

Sunday 27.04:

Training yet again on the clock. I was told to go train...

Flat Db. press:
10x23
8x26
8x31
6x36
6x36
Still pec-weak...

Flyes:
10x18
8x21
8x23
8x23
Better.

Cable cross + Smith CGBP:
10x30 + 8x60
10x35 +8x70
10x35 + 8x70
Much better.

Skulls + pushdowns:
8x30 + 10x40
8x35 + 10x45
8x35 + 10x45
Went right in teh tris of DOOM.

Dips + seated calf:
x10 + 12x40
10x11+bw + 12x50
10x11+bw + 12x50
x12 + 12x50
x10 + 12x50
Very BB!ish

Sweet, sweet round. The duty officer was also training (he's big as a house), so why not join him...? I have a max test on the 7th of May, so training will be tuned down in favour of some running this week.

 

[Till]

Tuesday 29.04:

Running practise.

1,0 km warmups.

3x1,1 km intervals (the same route as the max test).

1.: 5,01 min (decent).
2.: 4,44 min (squeezing the lemon here).
3.: 5,23 min (lemon was squeezed).

1,4 km run home.

Total: 6,64 km. 30,48 min.

Very nice run in the beautiful spring weather.

 

[Till]

Thursday 01.05:

Traning before the evening shift.

Wide HG chins + BP:
x10 + 25x50
x8 + 20x50
x8 + 15x50
x8 + 10x50
Had to use a semi close grip on the BP because of the ghey shoulder. Damn that burned my triceps... The BP test on wednesday will be interesting.

Flat db. press + cable row:
8x23 + 10x75
5x31 + 10x85
5x36 + 10x85
5x36 + 10x85
Some dandy reps here...

Cable cross + pulldowns:
10x30 + 8x75
10x30 + 8x75
10x30 + 8x75
Teh pump.

Dips + preacher Ez. curls:
x10 + 8x40
x15 + 8x40
x20 + 8x40
Yes, yes...

Dips + Hammer curls:
x25 + 8x23
x20 + 8x23
x15 + 8x23
x10
Couldn't bend my arms after that.

... And then on to the streets and busting some criminal ass. :ihavesandinmyvagina

 

[Till]

Sunday 04.05:

Running too god damn early in the morning.

1,6 km warmups.

Interval ~ 920 meters:

1: 4,12 min.
2: 4,20 min.
3: 4,08 min.

Total: 5,34 km. 25,56 min.

Had some really heavy legs, but the intervals were decent. Perhaps a class of water and half a banana isn't the best starting point for interval running...?

 

[Till]

Wednesday 07.05:

Max test at work.

2400 meters: 09.37 min.
Very decent. I only lost 7 sec. since the last max test at school. Sweet. Running intervals approx. once a week pays off.

BP: 35 reps @ 50 kgs.
Sucked big time. But, I haven't benched in like 2½ months, so it's ok... Doesn't matter really.

OH pullups: 11 reps.
Not too good, since the tutor didn't count 3-4 reps I did, becuase I didn't get too far down when doing the reps... Jeez. So the reps were all with pause in the bottom and all the way up. BB!

Weighted in at 97,8 kg.

All in all a very good test and I'm pleased with the results.And tomorrow is a birthday! Wuhuu!!!!11!!!!