Blood and Guts - Till's log

[Till]

Saturday 19.07:

Cardio.

Of course it started to pissrain the moment I sat foot outside. And it kept pissraining untill I got home. Stupid nature.

2 km. bikeride -> 1,2 km. running warmup.

Interval: 2 km. 9,11 min. Not too bad since I've slept like crap the last two nights, and the sky was comming down.

1,2 km. "cool down" -> 2 km. bikeride home.

Despite the lousy weather is was a great run. Felt freakin' good after spending the whole day at the police station looking after the idiots in the detentionrooms.

Soundtrack: HATESPHERE FTW!!!

 

[Big_Guns_Lance]

Not checked this log before, but it does look good. A lot of volume going on there man.

Glad to hear you still did your cardio in the pissdown rain, many people would have just turned back. well done buddy

 

[Till]

Not checked this log before, but it does look good. A lot of volume going on there man.

Glad to hear you still did your cardio in the pissdown rain, many people would have just turned back. well done buddy

Hey Lance. Glad you stopped by and welcome to the log.

Yeah, trying to boost the volume for some time, but let's see how long that lasts... And running in the rain it's too bad. Fortunately I had an appointment, so that also helped to get off the door. Training partners rule. Mine does anyway. :techn9ne:
Check back and I will drop by your log asap.

 

[Till]

Sunday 20.07:

Training on the clock. We had a big brunch at work today. Lots of food, like eggs, bacon, sausages, melon, homemade bread (from me) and the works. Just when we were about the eat, my partner and I were sendt out to an assainment to an old, dead lady... Even though I missed brunch, I didn't miss training...

Still did some 10x10 variation. Did two exercises for the same muscle group, instead of one and did 5 sets per exercise. Still pretty hard, though, but more variated.

Flat Db. press + hyper ex.
10x31 + x10
10x31 + x10
10x28 + x10
10x26 + x10
10x26 + x10

Smith ma. CGBP + situps:
10x60 + x20
10x60 + x20
10x60 + x20
10x60 + x20
10x60 + x20

Wide HG pullups + seated laterals:
x10 + 10x11
x10 + 10x11
x10 + 10x11
x10 + 10x11
x10 + 10x11 - the last rep on those pullups wasn't pretty, but it all counts. Think it's PB with 5 sets of 10 on the pullups.

Cable row + Db. shrugs:
10x80 + 10x33
10x80 + 10x33
10x75 + 10x33
10x75 + 10x33
10x75 + 10x33

Incline french press + Ez. curls:
10x35 + 10x35
10x35 + 10x35
10x35 + 10x35
10x35 + 10x35
10x35 + 10x35

Dips + Ez. preacher curls:
x10 + 10x30
x10 + 10x30
x10 + 10x30
x10 + 10x30
x10 + 10x30

That was freakin' hard. Done in little over an hour, so short breaks and lot's of intensity = Rock hard muscle.

Soundtrack: Hatesphere (surprise, surprise).

 

[Big_Guns_Lance]

Nice workout man good going on that pb in the pullups. 5 sets of 10 is damn tuff!

 

[Till]

Lance: Thanks, man. Those pullups were damn tough. But always nice with a PB!

 

[Till]

Tuesday 23.07:

Running.

1,6 km warmups.

Intervals:
200-400-600-800-1000 meters. Didn't take the time on the intervals, but kept pauses between on approx. 1-1,5 min.

1,6 km run home.

Damn hard, but good. Long time since I did intervals like this, and I sure felt that. Perhaps a glass of water and half a banana still isn't the best starting point for a hard cardioworkout... But, got through it.

Soundtrack: Illdisposed '1-800 Vindication'.

 

[Bulkboy]

that last session looks great bro! serious volume on those db presses, and that aint shabby weight either awesome work on those pullups too, solid session overall. i dont understand how u can even take all that running though but i guess its required for ur labour ur a police officer right?

 

[Till]

that last session looks great bro! serious volume on those db presses, and that aint shabby weight either awesome work on those pullups too, solid session overall. i dont understand how u can even take all that running though but i guess its required for ur labour ur a police officer right?

Thanks, buddy. About the running: Yes, I am a policeofficer and I have to run, since I'm still 'under education', which means I have to do maxtests in running, pullups and 50 kg. benchpress. Therefore I have to keep up the runningform... But, I actually like it and next year I'm planning to run a marathon. There. I said it. :greddy: But that doesn't mean I still can't hit the gym with everything I have.

 

[Big_Guns_Lance]

Great attitude Tim

All that must be exausting though, and to top it off you go to the gym. Nice one.

 

[Till]

Great attitude Tim

All that must be exausting though, and to top it off you go to the gym. Nice one.

You wrote Tim, but I guess it's for me, so thank you.

Teh running is ok, as long as it doesn't take too much energy from the 'real' training. Have to go to the gym, otherwise I'll burn out and die...

 

[Big_Guns_Lance]

lol yeh sorry Till

 

[Rageking]

awesome volume man, those workouts are great.

cardio is looking spot on too. maybe it was a good thing you missed brunch, wouldve got you fat

 

[Till]

awesome volume man, those workouts are great.

cardio is looking spot on too. maybe it was a good thing you missed brunch, wouldve got you fat

Won't get fat with all that training... And thanks, buddy.

 

[Till]

Thursday 24.08:

Training before the evening shift.

Wide HG pullups + hyper ex.:
x12 + x10
x10 + x10
x10 + x10
x10 + x10
x8 + x10
Still got all the reps...

Pulldowns + seated laterals:
10x80 + 10x13
10x80 + 10x13
10x75 + 10x13
10x70 + 10x11
10x70 + 10x11
Felt freakin' good. Nice to do laterals without bothering the shoulder.

Smith ma. CGBP + flyes:
10x70 + 10x18
10x70 + 10x18
10x70 + 10x18
10x70 + 10x18
10x70 + 10x18
OMG! OMG! OMG!!!

St. alt. Db. curls:
10x21
10x21

And done. Not the most energenic session and didn't have time to do arms proberly... I think I'll go back to the regular split for some time, since this routine is a real killer when combined with my cardio training, and I quickly feel overtrained, which sucks balls.

- Went straight to work with overtime and then on to drinking with my colleagues and passed out on the bed at half past three in the morning = dead tired and epic DOMS today.

 

[Till]

Monday 28.07:

Cardio.

3 km bikeride.

1,5 km running in a decent pace.

1,5 km in more relaxed tempo with my trainingpartner.

Did some various pullups and dips. Nothing spectacular. Gravity was pulling my ass too much towards the ground... (I'll get you for this, Newton!).

1,5 km in a medium pace.

1,5 km in an ok tempo by myself.

3 km bikeride home.

Total: 6 km runnning. Absolutely ok for the days work.

Soundtrack: Pantera: 'Cowboys From Hell' & 'Vulgar Display of Power'.

 

[Till]

Tuesday 29.07:

Training before the nightshift.

Tried a different approch today, so went with a more HIT'sh split, still with high intensity, but only lower volume.

(Warmup with situps, laterals, pullups).

Flat Db. press:
6x26
6x31
6x36 -> 4x33
Few, but good reps.

Pullups:
x6
6x10+bw -> 3x10+bw (negatives).
Damn hard. :greddy:

Smith ma. CGBP:
8x60
6x80
7x90 -> 6x80
Oh yeah, I think the 7x90 is PB.

Cable row:
10x75
6x100 -> 6x90 -> 6x80
Yates style, baby!

Seated laterals:
10x11
8x16 -> 8x13

Db. shrugs:
10x33
10x43

Dips:
x10
8x15+bw
8x25+bw -> 8x15+bw.
Phew.

BB! curls:
6x40
6x50 -> 4x50 -> 6x45
Biceps pumped to da max in one set and in under 2 min.

Yessirs. Pure fucking bodybuilding.

Soundtrack: Pantera: 'Far beyond Driven'.

 

[Arcane1129]

Glad to see you're still going strong. What's your bodyweight at now?

 

[Till]

Glad to see you're still going strong. What's your bodyweight at now?

I don't know about the "strength", though... My bodyweight hovers around 100 kg., which means I've gained 4 kilos since I stopped at the police acdamy in December. It seems like a good bodyweight, both training and cardio wise, bot also having some mass on me when people start acting up to me when I'm at work...

 

[Bulkboy]

those flat db presses and cgbp are looking awesome till. dips and bb curls are looking solid aswell