Blood and Guts - Till's log

[Till]

Nice workouts Till.Those running sessions looks brutal

Cheers, man. Yup, running sucks balls. Not really.

 

[Till]

Tuesday 03.03:

Training after crime investication education all day.

BP:
20x50
20x50
10x60
10x80
6x90
4x95
3x100
1x105 - Easy as piss.
110xfail. - Dammit. Didn't hit the path at all.
20x60

Flat Db. press:
6x26
6x31
6x36
6x33

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

Dips:
x10
10x21+bw
10x21+bw

Pushdowns:
10x40
10x50
10x50
10x50

Db. kickbacks:
10x16
10x16
10x16

Db. hammer curls:
10x21
10x21

Pretty swell session today. I'm usually tired at this point of the day, but today there was no lack of energy, so hit the iron with full force. BW was 103,5 kg. Suck me sideways.

Soundtrack: Lamb of God & Volbeat.

 

[El Freako]

Nice session Till, do you reckon you'll make that 110kg bench next time?

 

[Till]

Nice session Till, do you reckon you'll make that 110kg bench next time?

Thanks, Freako. Perhaps. If gravity is just right around the bench...

 

[Till]

Update:

And then I started running to and from work. (That's to work not at work, Tuna.) 3,0 km each way. Damn hard so far, but I also have to get used to running with a backpack. But it feels damn fine get some "free" kilometers in teh legs.

 

[Till]

Friday 06.03:

Training at 0630 hours.

Wide grip pulls + BP:
x8 + 20x50
5x10+bw + 10x60
5x10+bw + 10x60
5x10+bw + 10x60
5x10+bw + 10x60
5x10+bw + 10x60
x10

CG pullups:
x10
x10
x10

Smith ma. military press:
10x40
10x50
10x60
8x70
10x60

Cable row:
10x70
10x80
8x90
8x90

Seated laterals:
10x11
10x13
10x13

St. alt. Db. curls:
6x21
6x23
6x23

Coleman curls + Db. hammer curls:
10x20
10x25 + 6x26
10x25 + 6x26

... And then on to some real work.

Sometrack: Morning deathmetal rules over the Earth and in Hell.

 

[El Freako]

I get free exercise too on my 30min walk to work with my insanely heavy backpack on my back. I never considered it that way until now though. Maybe I should start adding more weight to the backpack?

 

[Till]

I get free exercise too on my 30min walk to work with my insanely heavy backpack on my back. I never considered it that way until now though. Maybe I should start adding more weight to the backpack?

Or perhaps you should get a lighter backpack and start running...?

 

[Till]

Sunday 08.03:

Interval running.

1,25 km warmups.

Intervals:

3 x 290 meters - slight incline. 300 meters jogging between intervals.

550 meters - ended with The Hill From Hell.

770 meters - same here...

900 meters - I fucking hate that hill.

1,3 km. run home.

Very decent run. Actually feels good to kick my own ass some times.

Soundtrack: Metallica - 'Kill 'Em All' headbang

 

[PrinceVegeta]

Nice session till! i would've dropped after the warmup lolz!

 

[Till]

Nice session till! i would've dropped after the warmup lolz!

Wery lulz.

 

[Till]

Monday 09.03:

Running.

4,75 km. 27,07 min. - incl. a few red lights.

(Dalgas Have/Grøndals Parkvej/Peter Bangs Vej).

Very good run today. Didn't feel heavy for the first time in a while after I got the worst soreness from yesterdays intervals out of teh legs.

Soundtrack: Lamb of God - 'Wrath'.

 

[Till]

Tuesday 10.03:

Training at St. City after work.

BP:
15x50
10x60
8x70
6x80
3x90
2x100
½x110 - Spotter was a little quick there. Still: Gravity vs. Me: 1-0.
25x65

Flat Db. press:
6x26
6x33
6x33

Flyes:
10x21
10x23
10x23

Cable cross:
10x30
10x30
10x30

OH pullups:
x8
x8
x8

Dips + Pushdowns:
x10 + 10x40
x10 + 10x50
x10 + 10x50


Semi short round today. Felt a little overtrained with a stuffed nose and not the usual energy level. But, still produced some decent numbers, even though there wasn't any new PB on the bench. Oh, well... Next Thursday is max test day, so no more heavy bench before that's over.

Soundtrack: Pure Fucking Metal.

 

[Till]

Wednesday 11.03:

Running to and from work.

2,63/2,45 km. 14,31/13,56 min.

Felt a lot easier today. Getting into the groove...

 

[Till]

Thursday 12.03:

Running to and from work.

I rock.

 

[Till]

Saturday 14.03:

Training before hitting the steets:

Pullups:
x12 (OH)
x10 (UH)
6x10+bw (OH)
6x10+bw (UH)
5x10+bw (OH)
5x10+bw (UH)
4x10+bw (OH)
4x10+bw (UH)
x10 (OH)
Holy hell.

BP:
20x50
10x60
10x70
10x80
5x90
25x50
No more juice in the tris here...

Dips + Db. hammer curls:
x15 + 8x23
x15 + 8x26
x15 + 8x26
Swole.

Last training before max test at work on Thursday.

 

[Till]

Tuesday 17.03:

Running after work.

3,87 km. 23,21 min.

Very good run, feeling a little better about the maxtest on Thursday...

 

[El Freako]

Hope the max-testing goes well Till!

 

[Till]

Hope the max-testing goes well Till!

Thanks, Freako. It did. Read on...

 

[Till]

Thursday 19.03:

Maxtest.

Bodyweight: 101,4 kg. - 97,3 kg. at the last max test (22nd September ´08)

Runnning, 2,4 km: 09,40 min. - 20 sec better than last time.

BP (50kg x max): 40 reps. Could have got a few more fews, but didn't wnat to waste all the energy. - 2 reps better than last time.

OH pullups: 15 reps - 1 rep less than last time. Dammit, but I'm also 4,1 kg heavier...

All in all a good test and just glad to get it done with.