Blood and Guts - Till's log

[PrinceVegeta]

what's the cooper test?

 

[Till]

what's the cooper test?

A Cooper test is basically how far you can run in 12 minutes...

 

[PrinceVegeta]

i understand

 

[Till]

Ok.

 

[Till]

Friday 24.04:

Yates-inspired training at St. City.

Smith ma. incline press:
10x50
8x60
6x70
6x80 -> 4x70 -> 6x60

BP:
8x60
6x75 -> 4x70 -> 4x60

Incline flyes:
10x18
8x23 -> 6x21 -> 6x18

Cable cross:
10x30
8x40 -> 6x35 -> 6x30

Seated alt. Db. curls:
8x18
6x21 -> 3x21 -> 4x18

Ez. curls:
10x40
8x50 -> 6x40

One arm Db. preacher curls:
10x13
8x16 -> 4x13

Roman chair situps:
x20
x20
x20

Evil wheel:
x10
x10
x10

Freaking sweet training all by myself. Felt good to do something a little different for a change.

Soundtrack: Misc. Slipknot & Slayer : 'Divine Intervention'.

 

[Till]

Sunday 26.04:

Training before working 15-01.

Pullups + Db. delt press:
x10 (OH) + 10x21
x10 (HG) + 8x26
x10 (UG) + 8x26

Pullups + Smith ma. military press:
x10 (OH) + 10x50
x10 (HG) + 10x50
x10 (UG) + 10x60

Cable row:
10x70
10x80
10x80

Seated laterals:
10x11
10x13
10x13

Dips:
x15
10x10+bw
10x10+bw
10x10+bw

BB!

 

[Till]

Tuesday 28.09:

Running to work in the morning: 3,0 km.

Running home after 18 hour workday: 2,6 km.

Running at 00:30 AM = Hardcore.

 

[Till]

Wednesday 29.04:

Training on the clock at work.

BP:
10x50
10x60
5x80
5x90
4x90 - spot on the last rep.

Incline Flyes:
8x18
8x23
8x21

Cable cross:
10x30
10x35
10x30

Situps:
x20
x20
x20

BB! curls:
10x40
10x40
10x40

Ez. preacher curls:
8x35
8x35
8x35

Short and sweet. Felt kinda tired after yesterdays marathon workday (we cought two idiots with 20 liters of liquid ecstasy) but the fact that I was being payed to train surely helped...

 

[Till]

Friday 01.05:

Interval running in the morning - running on a glass of water and an apple.

Ran to my new favorite interval place, which is small park with a 300 meter gravel track around it.

1,32 km warmups.

Intervals:

1 round (300 meters).

2 rounds.

3 rounds.

1,2 km run home.

Pretty dandy to get in running stuff done and over it in the morning.

Soundtrack: Mercenary.

 

[Till]

Saturday 02.05:

Evening training on my day off.

OH pullups:
x10
5x2,5+bw
5x5+bw
5x7,5+bw
5x10+bw
5x12,5+bw
5x15+bw
x12
Holy moly...

Yates row (+3x20 roman situps):
10x60
10x80
8x100
8x100

CG pulldowns:
8x70
8x80
8x80

Cable row (+3x15 hyper ex.):
10x70
10x70
10x70

Smith ma. military press + Pushdowns:
15x40
10x50 + 10x35
8x60 + 10x45
8x60 + 10x45

Seated laterals + Dips:
12x11 + x15
12x13 + 15x15+bw
12x13 + 15x15+bw

Goddammit, that was good. Very decent numbers and huge pumps.

Soundtrack: Illdisposed: 'There's Something Rotten...' & 'Submit'

 

[Natzo]

sweet training you do in here!

good job!

20 liters of ecstasy! damn!

 

[Till]

sweet training you do in here!

good job!

20 liters of ecstasy! damn!

Thanks man! Keep checking back.

 

[Till]

Tuesday 05.05:

Training on the clock.

BP:
10x50
10x60
10x70
5x80
5x90
3x95
15x70
20x60

Flyes:
8x18
8x21
8x21

Cable cross:
10x30
10x30
10x30

BB! curls:
10x40
10x40
10x40

Ez. preacher curls:
8x40
8x40
8x40

Coleman curls:
12x20
12x20
12x20

Romanchair situps:
x30
x30
x30

Pure disco. Again. And no more pec juice after the BP round. And of course we went on to have a 16 hour workday because of one coke selling negro...

 

[geragon78]

hi

Thank you very much, Tuna! And bring it on, flameboy

Hi.........

 

[Till]

Hi.........

Mjallo...?

 

[Till]

Wednesday 06.05:

Short, but intense session after work.

OH pullups + standing laterals:
x14
6x10+bw + 12x11
6x10+bw + 12x11
6x10+bw + 12x11

UH pullups + seated laterals:
x18 - OMGZ!!! PB!!!!1!!
8x10+bw + 12x13
6x10+bw + 12x13
6x10+bw + 12x13

Dips + pushdowns:
x10 + 10x35
x10 + 10x45
x10 + 10x45

Indeed my awesomeness prevails once again. And with a PB to top it off too... I'm on two week vacation from work, so there will be more time for the training.

Soundtrack: Lamb of God - 'Wrath'.

 

[Natzo]

congrats on the Pb bro!

Hit it hard now that you have more time!

 

[Till]

congrats on the Pb bro!

Hit it hard now that you have more time!

Thanks, dude. A PB in such a sucky exercise is always sweet.

 

[Till]

Thursday 07.05:

Running.

5,0 km. 27,46 min.

Nice and easy.

Soundtrack: Lamb of God: 'Wrath'.

 

[Natureboypkr]

Thursday 07.05:

Running.

5,0 km. 27,46 min.

Nice and easy.

Soundtrack: Lamb of God: 'Wrath'.

Nice run!! I just finished doing a 3 mile run myself