Blood and Guts - Till's log

[Till]

Saturday 22.11:

Training before working 22-06. Kind of beat after yesterdays Slayer concert, but put some decent afford none the less.

Smith ma. CGBP + Pullups:
12x60
12x60 + x10 (OH)
8x80 + x10
5x90 + x10
5x90 + x12 (UH)
6x80 + x10
Great round.

Flat Db. press + BP:
6x31 + 8x60
6x31 + 8x60
6x31 + 8x60
= Weaksuace.

Flyes + cable cross:
8x21 + 8x30
8x21 + 8x30
8x21 + 8x30
Oh, Lawd Mighty Pump!!!

Dips + pushdowns:
x10 + 10x40
10x11+bw + 10x45
8x21+bw + 10x45
6x21+bw + 10x45
6x11+bw -> x8

St. alt. Db. curls + Ez. bar preacher curls:
10x18
8x21 + 8x40
8x21 + 8x35
8x21 + 8x35

Well, job done.

Soundtrack: Crappy U2 and then techno trance from hell. :greddy:

 

[Till]

Sunday 23.11:

Running after sleeping about 3 hours after the nightshift.

5,34 km. 28,25 min.

This was the second week ind a row, that I ran three times during the past week. I'm following a simple half-marathon program, and I'm still on Week 1. The program is basically about running three times a week, with a total of about 20-28 km a week, slowly progressing over 12 weeks.

See the program here:
http://www.dourun.com/halvmar1.asp

Hopefully I will be able to follow this program through and use it as a steppingstone for the marathon program after that...

Todays soundtrack: Misc. Hatesphere. My favorite running music.

 

[Samoan-Z]

WTF I commented on the workout... i must exited out before it loaded lol.

for the workout lol that putting the 10% in the 100% bud, drained but getting it done.
And you have motivated me to do cardio 3-4 times a week compared to ...my previously none.

Marathon prep looking good man will you continue training like this post marathon or slowly ease away from cardio.

 

[Till]

WTF I commented on the workout... i must exited out before it loaded lol.

for the workout lol that putting the 10% in the 100% bud, drained but getting it done.
And you have motivated me to do cardio 3-4 times a week compared to ...my previously none.

Marathon prep looking good man will you continue training like this post marathon or slowly ease away from cardio.

I'm using all this running for the marathon, as a prep for the police academy, which I'm going back to in August. Glad to get you motivated.

 

[PrinceVegeta]

Nice session u been having till!

 

[Till]

Nice session u been having till!

Thank you. Kicking my ass ATM.

 

[Till]

Sunday 23.11:

After sleeping a few more hours, I went to the gym before working the graveyard shift again.

Smith ma. military press + UH pullups:
10x40 + x8 (OH)
10x50 + 8x11+bw (UH)
10x60 + 7x11+bw
8x65 + 8x10+bw
8x65 + 8x10+bw
12x55 + x12

Pulldowns + St. laterals.
10x70 + 12x11
8x80 + 12x11
8x80 + 12x11
8x80 + 12x11

Cable row + front raises:
10x80 + 10x13
10x80 + 10x13
10x80 + 10x13

Db. row + BB! curls:
10x33 + 10x40
10x33 + 10x40
10x33 + 10x40

Short and sweet.

Soundtrack: The same trance/techno shit as yesterday.

 

[Samoan-Z]

Nice session man, it's looking solid.

 

[El Freako]

Marathon training

Nice sessions considering the lack of sleep and Slayer-assault.

 

[Till]

Thanks, guys!

 

[Till]

Tuesday 25.11:

Running.

10 km. 52,53 min.

Around 'Damhussøen' and back. Got to get the 10 K time below 50 min... :angrydude:

Soundtrack: Misc. Lamb Of God & Hatesphere.

 

[Tunen]

Marathon. OMG!!!1

That's pretty awesome ackshully

 

[Till]

Marathon. OMG!!!1

That's pretty awesome ackshully

Lulz. Let's see how that tiny step from word to action goes. But thanks, man. I was expecting some serious flaming from your part, but maybe you've gone soft with all those KB swings...?

 

[PrinceVegeta]

Great running as usual!

 

[Samoan-Z]

Man, all this running you're doing is making me lose weight lol.

 

[Till]

Fanboys:

 

[Till]

Wednesday 26.11:

Training after working 08-14.

BP + Pullups:
10x60
10x70 + x12 (OH)
10x80 + x12
5x90 + x12
5x90 + x12 (UH) - 1 forced on the BP.

Smith ma. incline press + Pullups:
8x50 + x10
8x60 + x10
6x65
6x70

Flyes + cable cross:
10x21 + 10x30
10x21 + 10x30
10x21 + 10x30

Pushdowns:
10x35
10x45
8x55 - PB!
8x55

Dips:
x15
x12
x10
x10

St. alt. Db. curls:
8x21
8x21
8x21

Very nice session in good company.

Soundtrack: Crap.

 

[PrinceVegeta]

Nice session man! pullups craze


p.s.....thanx for making me a fan

 

[Samoan-Z]

Nice session man! pullups craze


p.s.....thanx for making me a fan

I know right, Till just inspires. Pulls ups, running.... phew.

Great work man.

 

[Till]

Saturday 29.11:

Training before working the graveyard shift 23-07 yet again.

OH pullups + St. laterals:
x10
x10 + 10x11
6x10+bw + 10x11
6x10+bw + 10x11
6x10+bw + 10x11
x10

Smith ma. military + BB! rows:
10x40 + 10x60
10x50 + 10x80
10x60 + 10x100
8x70 + 10x100
10x60 + 10x100

UH pullups + front raises:
x12 + 10x11
x12 + 10x11
x12 + 10x11

WG cable row + CG pulldowns:
10x70 + 8x80
10x70 + 8x70
10x70 + 8x70
Note to self: WG cable row is a kickass move.

BB! curls + St. alt. Db. curls:
10x40 + 8x18
10x40 + 8x18
10x40 + 8x18

Dips + cons. curls:
x20 + 8x13
x20 + 8x13
x20 + 8x13

Another swell session. The sweat'o'meter was on high today and got some sweet pumps.

Soundtrack: At the Gates - 'Slaugther of the Soul' & Mercenary - '11 Dreams'.