Blood and Guts - Till's log

[Till]

DriD -> Thx, matey.

Z -> Thanks, buddy. I'm just re-thinking my marathon plans for this year... More on that matter some when I figure what I'll do...

 

[Till]

Thursday 01.01:

Running.

8,0 km. 46,15 min.

Kinda hard run, since I only slept 4½ hours after the nightshift, but still nice to get out and get some miles done.

Soundtrack: Misc. Trivium & Misc. Volbeat.

 

[PrinceVegeta]

Happy new year Til!

Last couple of sessions look solid man! keep up the good work Flash!

 

[Till]

Prince of Holland -> Thanks man and happy new year to you too.

 

[Till]

Friday 02.01:

Got up early to train, so I'm off to be with the family after working 09-17.

OH pullups + Seated laterals:
x10 + 15x11
8x10+bw + 12x13
8x7,5+bw + 12x13
8x7.5+bw + 12x13
x10

WG cable row + Smith ma. military press:
10x70 + 10x40
10x75 + 10x50
10x75 + 10x60
10x75 + 10x60

Yates row + UH pulldowns:
10x65 + 8x80
10x105 + 8x80
10x105 + 8x80

Seated alt. Db. curls + Dips:
8x18 + x12
6x21 + 12x10+bw
6x21 + 12x15+bw
6x21 + 12x15+bw

BB! curls + Abs:
10x40 + x20 (Situps)
10x40 + x10 (Evil wheel)
10x40 + x10

Nice round of BB! in the morning.

Soundtrack: Misc. Slipknot + Pantera 'Far Beyond Driven'.

 

[Samoan-Z]

Great session till, military presses are nice in weight.

 

[Till]

Great session till, military presses are nice in weight.

Cheers, buddy.

 

[Till]

Monday 05.01:

Training alone at St. City.

Smith ma. CGBP + situps:
10x50 + x20
10x60 + x20
6x80 + x20
5x90 + x20
5x90 -> 5x80 + x20

Smith ma. incline press + cable cross:
8x60 + 10x30
6x70 + 10x30
6x70 + 10x30

BP + OH pullups:
20x55 + x12
20x50 + x12
20x50 + x12

Pushdowns + dips:
10x40 + x10
10x45 + 10x20+bw
10x45 + 10x20+bw

Skulls + Ez. bar curls:
10x40 + 10x40
10x40 + 10x40
10x40 + 10x40

Db. hammer curls + Evil wheel:
8x26 + x8
8x23 + x8
8x23 + x8


Soundtrack: Pantera - 'Far Beyond Driven' + Illdisposed - 'The Prestige' & '1-800 Vindication'.

 

[El Freako]

Evil Wheel?

 

[Hypocrisy86]

Till the king of SS's, another incredible session.
evil wheels? what is that ?

 

[Till]

Evil wheel = Ab wheel. Gruesome exercise, but works wonders.

Hypo -> King of Waffen SS..?

 

[PrinceVegeta]

I vomit everytime i c one of those wheels...


Nice session man!

 

[Till]

Tuesday 06.01:

Morning intervals after dropping my son off at the daycare.

1,7 km. warmups.

5 x 310 meter intervals. Todays top speed 19,1 km/h.

1,45 km. run home.

Total: 6,8 km. Time: 37,34 min.

Damn fine run in the feezing, snowy weather. Kinda hard, though. My ass has been a little heavy this year so far... :carduforvip

Todays soundtrack: Illdisposed - '1-800 Vindication' & 'There's Something Rotten in State of Denmark'.

A note on the marathonplans:

After I've been running three times a week for some time now, I really feel it in my knees, which sucks big time. I don't want to get an injury at all, especially since I have to go the Police Academy this August, so injuries are just no go.

Therefore I've dicided to drop the marathonplans for this year and instead run a marathon after I finish Police Acadamy in April 2010. After school I should be in tip top running shape, so that might help the progress...

I will keep the runnning to 2 times a week, incl. one interval session a week, which should be fine, and I've got some decent results from that amounth of volume.

Runningplans for this year is a half marathon this April and a 13 km run also this spring.

Let's see how it goes...

 

[PrinceVegeta]

Plans sound good Till!

Nice run btw

 

[Till]

Plans sound good Till!

Nice run btw

Thanks, bro!

 

[Samoan-Z]

Knee pain might be the result of loss of cushioning in your running shoes buy a new pair and see how it feels.

 

[Till]

Knee pain might be the result of loss of cushioning in your running shoes buy a new pair and see how it feels.

My runningshoes are brand new and tested in a professinal sportstore.

I guess it's just running three times a week while weighing +100 kg that's making my knees sore. I just don't want to risk anything, since I'm going back to school in half a year.

But thanks for the concern, big guy.

 

[Till]

Wednesday 07.01:

Training at work before working 15-23.

OH pullups:
x10
x10
x10
x10
x10

Yates row:
10x65
10x80
10x100
10x100

UH pulldowns:
8x70
8x80
8x80
8x80

WG cable row:
10x70
10x70
10x70

Smith ma. military press:
15x50
10x60
6x70
6x70 -> 8x60

Seated laterals:
12x11
12x11
12x11

Situps:
x30
x20
x20

Decided to skip arms today, since my tris still were freaking sore from Mondays assault. Plus I might even sneak in a 3rd training session for this week on Friday....

Soundtrack: None.

 

[Till]

Friday 09.01:

Training before working 16-24.

OH pullups + BP:
x10 + 20x55
x14 + 20x55
8x10+bw + 15x65
7x10+bw + 15x65
x10

Dips + pushdowns:
x15 + 10x40
10x21+bw + 10x45
10x21+bw + 10x50
10x21+bw + 10x50

BB! curls + St. alt. Db. curls:
10x45 + 8x21
10x45 + 8x21
10x45 + 8x21

Nice and easy round before hitting the streets.

Soundtrack: Illdisposed - '1-800 Vindication' & 'Submit'.

 

[Samoan-Z]

Nice workout flash sorry I didn't see the last one, I asked cuase lot of people run their shoes in an oblivion and get injuried cause of it. Glad to see you replace your running shoes.