Blood and Guts - Till's log

[Till]

Thursday 04.09:

DHL-relay.

5 km. 23,03 min.

Yessirs. Really wanted to get the time under 25 min., so that was just super dandy.

 

[Till]

Friday 05.09:

Training at my new work place. Yes... Wherever you go in the Danish police, there's a place to train.

OH pullups + situps:
15½ + x20 - Dammit, so close to a new PB in OH pullups... :carduforvip
x8 + x20
x8 + x20
x8 + x20

Flat Db. press + pulldowns:
8x22,5 + 10x60
8x30 + 10x80
6x35 + 10x80
6x35 + 10x80

Flyes + cable row:
10x18 + 10x70
10x22,5 + 10x80
10x22,5 + 10x80

Seated laterals + dips:
10x12 + x10
15x12 + x15
15x12 + x15
15x12 + x15

St. alt. Db. curls + pushdowns:
8x18 + 10x40
6x22,5 + 10x50
6x22,5 + 10x50

Ez. preacher curls + cons. curls:
6x40 + 8x12
6x40 + 8x12
8x35 + 8x12

Yet another upperbody session, but damn good BB! and the pump was UNbelievable (= muscle, of course)!

Soundtrack: Volbeat - GG&CB.

 

[Hypocrisy86]

Hell of a session Till!, definitely a muscle blaster session there,
those SS's keep impressing!

 

[Till]

Thanks, Hypo!

Training tomorrow

Been spending the last week working, and then used my two off days with a sore troat, fever and no energy... :greddy: For fucks sake... Also going through some difficult times with the family at the moment, so energy levels aren't too great to begin with. But, let's see if there isn't light at the end of the tunnel...

 

[Till]

I has trained!

11.09:

Morning training on the clock:

Flat Db. press + situps:
10x25 + x20
10x30 + x20
5x40 + x20
10x30 + x20

Flyes + cable cross:
10x18 + 10x25
8x25 + 10x30
10x22,5 + 10x30

Skulls + St. alt. Db. curls:
10x40 + 8x20
10x40 + 8x22,5
10x40 + 8x22,5

Pushdowns + Ez. preacher curls:
10x40 + 6x40
10x50 + 8x35
10x50 + 8x35

Soundtrack: Volbeat - GGCB.


Saturday 13.09:

Evening training on the clock.

OH pullups + situps:
x12 + x20
x10 + x20
x8 + x20
x6 + x20

Db. rows:
8x40
8x50
8x50

Cable row + seated laterals:
8x80 + 15x12
8x80 + 15x12
8x90 + 15x12

Pulldowns + Db. shrugs:
8x75 + 10x40
8x80 + 10x40
8x80 + 10x40

St. alt. Db. curls + lying legraises:
8x18 + x10
8x22,5 + x10
8x22,5 + x10

Ez. preacher curls:
6x40
8x35
8x35

Soundtrack: Crap.

 

[Till]

Myself outta nowhere and hello again, people!

Back from the dead and over a weeks sickness and shit, it was time for another maxtest at work:

Running. 2,4 km. 10,00 min. - Bad. Very bad. But, I've had a cold and sore throat for days now, and that just doesn't improve ones running-shape. Still, I didn't want to get the time under 10 min, so that part of the plan worked out great! Damn hard run, but I'll be back next time - with a vengeance.

Benchpress. 50 kg x max: 38 reps. 3 reps better than last time. Still not too good, but last the left shoulder isn't bothering me anymore...

OH pullups: 16 reps. PR!!! Yes! Finally I got over the 15 reps, I've been stuck with for some time now. Really saved the day. 5 reps better than at the last test.

Weighted in at 97,3 kg. :greddy:

Hopefully I can get back on track with the training now. Personal stuff and new work rotation is getting better, so looking forward to bust my ass in the gym and on the streets again.

 

[Till]

Tuesday 23.09:

Training at St. City.

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

Smith ma. CGBP:
8x60
6x80
6x85
6x85

Dips + cable cross:
x10 + 10x30
15x16+bw + 10x35
15x16+bw + 10x35

St. alt. Db. curl + pushdowns:
8x18 + 10x40
6x21 + 10x45
6x23 + 10x45
6x23 -> 4x21 + 10x45

Ez. bar curls:
10x40
8x50
8x50

Cons. curls + seated calf:
8x13 + 10x30
6x13 + 10x30
6x13 + 10x30

Fine and dandy round of BB!

Soundtrack: Volbeat - Guitar Gansters and Cadillac Blood.

 

[Till]

Wednesday 24.09:

Running.

Total: 9,74 km. Time: 55,58 min.

Ran to Østerbro to pick up my training partner and from there to the "playground" near a skatepark, where there's some bars for pullups, dip etc. Did various pullups, monkey walk and actually did two one-arm pullups! Was quite surprised... Ran home from there.

Great run and have some seriously sore legs now.

Soundtrack: At the Gates - 'Slaughter of the Soul', Misc. The Haunted.

 

[Lionheart]

Still hitting those supersets till..awesome.Congrats for the new OH pull ups record

 

[Till]

Lioness: Thanks, buddy!

Friday 26.09:

Training at St. City.

OH pullups + Smith ma. militarypress:
x10
x12 + 10x40
x10 + 10x50
x8 + 10x60 - PB.
x8 + 10x60 -> 6x50
First shoulderpresses in a long, long time. The shoulder must be healed up pretty good.

Cable row + seated laterals:
8x70 + 10x11
8x80 + 10x11
8x80 + 10x11

CG pulldowns + Db. shrugs:
8x70 + 10x36
8x70 + 10x41
8x70 + 10x41

BB! curls + dips:
8x45 + x20
8x40 + x20
8x40 + x20

Sweet, sweet bodybuilding.

Soundtrack: Amon Amarth - 'Twilight of the Thundergod'.

 

[Till]

Tuesday 30.09:

Morning: Training at St. City.

Smith ma. CGBP:
10x60
10x60
6x80
5x90
5x90

Smith ma. incline press + Flyes:
8x60 + 8x18
6x70 + 8x23
6x70 + 8x23

Cable cross:
10x30
10x35
12x35

Dips + St. Db. curls:
x10 + 8x16
10x18+bw + 8x21
10x18+bw + 8x21

Pushdowns + BB! curls:
10x40 + 10x40
10x50 + 10x45
12x50 + 10x45


Afternoon: Running.

Total: 9,05 km. Time: 55,33 min.

 

[Till]

Friday 03.10:

Afternoon training at St. City before work.

OH pullups:
x12
x10
6x8,5+bw
5x6+bw
5x6+bw

Smith ma. military press + CG pulldowns:
10x40
10x50 + 8x70
10x60 + 8x80
10x60 + 8x80

BB! rows + seated laterals:
10x60 + 10x13
10x100 + 10x13
10x100 + 10x13

Dips + BB! curls
x10 + 10x40
10x21+bw + 8x45
10x21+bw + 8x45
x15

Done! Short and sweet.

Soundtrack: Volbeat - 'GCACB' & At The Gates - 'Slaughter of the Soul'.

 

[Till]

Saturday 04.10:

Running.

1,52 warmups.

Intervals:

1,02 km. 4,47 min.

1,09 km. 5,15 min.

1,72 run home.

Soundtrack: At The Gates - 'Slaughter of the Soul'.

 

[philosopher]

Bleh running but it has to be done once in a while and to be honest after your done with it, it always feels good

 

[El Freako]

Running is teh gayness...

Weights are looking good though.

 

[Till]

philosopher: Endorphins FTW. :methman:

El Freako: Running is for winners. And thanks, bro.

 

[Till]

Tuesday 07.10:

Training after work at St. City.

Smith ma. CGBP:
10x60
10x60
6x80
5x90
5x97,5 PB! 100 kg. next time!
5x95 -> 5x80

Smith ma. incline press:
6x60
6x70
6x75
5x75

Flyes:
8x21
8x23
8x23

Cable cross:
10x30
8x40
8x40 -> 8x30

St. alt. Db. curls + pushdowns:
8x18 + 10x40
8x23 + 10x45
8x23 + 10x45

Dips + Ez. bar preacher curls:
x10 + 10x30
x15 + 10x40
x15 + 8x40
x15 + 8x40

Damn good round of BB! Nice with a PB, it's actually more than I press in regular BP... :wutyousay:

Soundtrack: At The Gates - 'Slaughter of the Soul'

 

[Till]

Thursday 09.10:

Interval running after dropping my son of at the daycare. Did even get some oats inboard before running, but forgot my watch. Never the less, it felt a bit more free not to run against the clock. :wutyousay:

Warmups: 1,8 km.

Intervals: 350 meters and 620 meters. Did them 3 times. Walking/jogging between intervals. Phew!

2 km. run home.

Damn good run today. Had some really good legs.

Soundtrack: At The Gates - 'Slaugther of the Soul' + Misc. thrash metal.

 

[Till]

Friday 10.10:

Training at St. City before working 17.30-02.30.

OH pullups + situps/legraises:
x10 + x20
x10 + x20
x10 + x20
x10 + x20
x10 + x20

Smith ma. military press + CG pulldowns:
10x40 + 8x75
10x50 + 8x80
10x60 + 8x80
6x70 + 8x90 - PB! Canonball delts comming up...
10x60 + 8x90

BB! rows + seated laterals:
10x65 + 10x13
8x85 + 10x16
8x115 + 10x16
8x115 + 10x16

Squat + leg ex.:
10x65 + 10x40
10x65 + 10x40
10x85 + 10x40
10x85 + 10x40

Dips + BB! curls:
x15 + 10x40
x15 + 10x40
x15 + 10x40

The swoleness is on.

Soundtrack: Metallica - 'Death Magnetic' + RATM - 'RATM'.

 

[Samoan-Z]

Good lawd bud, my delts are scream after reading that delt workout that's the way to test the limits man keep that moving and grooving going. it's looking good.