Blood and Guts - Till's log

[PrinceVegeta]

Nice session Till. seems u have quite an eventful week coming up!

 

[Till]

Monday 20.07:

Greeting from Sweden! The home of Ikea, very safe cars and Düff beer.

Arrived yesterday and had to go for a little run after the car trip.

4 km. 20,40 min. - Damn nice forrest run.

Today I did some pullups hanging from a thick wooden bar in a nearby shack.

OH pullups:
x6
x10
x10
x10

UH pullups:
x10
6x5kg+bw
6x10kg+bw
6x10kg+bw

HG pullups:
6x10kg+bw
6x10kg+bw
x10

Pushups - done on closed fists:
x20
10x10kg+bw
10x10kg+bw
x20
- supersettet with the last 4 sets of pullups.

Pretty good round and if I can keep this up, the week here in Sweden will be quite good exercisewise.

 

[Till]

Monday 20.07 continued...

Took a little run before dinner.

4,0 km. 19,43 min.

Awesome run. Nice, brutal hills. And even cut almost a minute of the time from yesterday.

Soundtrack: LAMB OF GOD.

 

[Till]

Tuesday 21.07:

Interval running.

1 km warmups

4x400 meter intervals. Times: 1,42-1,43 min.

1 km run home.

Fucking hard today. Apparently a cinnemon bun and a cup of coffee isn't the best fuel for intervals...

 

[miamiracing]

that looks pretty solid mate

 

[PrinceVegeta]

All looking good here!

 

[Till]

Miami + Prince V -> Thanks, guys!

 

[Till]

Thursday 23.07:

Midday - Pullups vs. pushups.

Pullups:
x6 (OH)
x10 (OH)
x10 (UH)
x10 (HG)
x10 (OH)
x10 (UH)
x10 (HG)

Pullups + pushups:
x5+10kg (OH) + x10+10kg
x5+10kg (UH) + x10+10kg
x5+10kg (HG) + x10+10kg
x5+5kg (OH) + x15+5kg
x5+5kg (UH) + x15+5kg
x5+5kg (HG) + x15+5kg
x15 (UH) + x15

Very nice round. Swole as hell. Got a bruise on my left forearm from dangling into the bar during OH pullups, so they sucked extra hard to do.

Bodyweight: 99,8 kg.

Then in the evening after a solid meal and a nap...

4,9 km. 25,12 min.

Not that much fun at the end (and start!), but got through it and hit the hills hard. :icon_ninja:

 

[El Freako]

Awesome session mate!

Are you bulking? how tall are you?

 

[Till]

Awesome session mate!

Are you bulking? how tall are you?

Hey Freakaurus.

Nah, I'm actually trying to keep the weight up with all this running I'm doing, but it isn't going so well, since I've dropped down from 103 kg to under a 100... On the other hand, since I'm going back to the police academy in about a week, it's ok not to have so much weight to carry around, because it's really cardio oriented out there... Height is 192 cm.

 

[Till]

Saturday 25.07:

Hill interval running in the morning on a small bowl of oats.

1 km warmups.

4x180 meter hill interval. Times. 35-43 sec.

0,6 km run home.

Did some strecting when I got home and then on to:

UH pullups:
x20 - PB!!!
x10
x10
Oh, yes! Finally did 20 reps of pullups, although UH. But that felt freaking sweet as well.

 

[PrinceVegeta]

Congratz on the awesome pb!

 

[Hypocrisy86]

Congrats for sure on those OH pulls, insane man, keep it up!

 

[Till]

Fresh Prince -> Thanks, dude!

Hypomaniac -> Cheers, although it was "only" underhand pullups... Still waiting for those 20 reps on the overhand version just yet...

 

[Till]

Sunday 26.07:

Training at Fitness World.

Smith ma. incline press:
10x50
10x60
8x75
6x80
10x70
Decent...

Hammer Strength wide chest press:
10x2 plates a side.
6x3 plates a side.
8x2½ plates a side.

Flyes:
10x18
10x20
10x20

Cable cross:
12x15
10x17,5
10x17,5

Seated Db. curls:
6x20
8x18
8x18 -> 6x16
Slow and strict range of motion here = Destroyed biceps.

BB! curls:
10x40
10x40
10x40

Preacher Db. curls:
8x14
8x14 -> 4x12
Again almost cramping bicep due to slow movement. Awesome.

Epic pumps today. Felt good to be back at the gym after this weeks nature-hippie-trip in Sweden. Right elbow is acting up, though, after all those UH pullups, so I'm going to take it easy on it for some days.

Bicep workout was done in under 15 min. - Yates would be proud. I hope, because I stole his routine. :icon_ninja:

 

[Till]

Tuesday 28.07:

Training at FW.

OH pullups:
x10
x10
x10
Deadhang on those.

Pulldowns:
8x70
8x80
8x80

UH pulldowns:
8x70
8x80
8x80

Hammer Strength one arm row:
10x2½ plates a side.
10x3 plates a side.
10x3 plates a side.

Hammer Strength low row:
10x2 plates a side.
10x3 plates a side.
10x3 plates a side.

Hyper ex. + Calf raise ma:
x12 + 12x1 plate a side.
x12 + 12x3 plates a side.
x12 + 12x3 plates a side.
x12 + 12x3 plates a side.
... And here my earphones on my iPod died, so I was forced to listen to mindless, dickless pop radio for the rest of the workout...

Seated laterals:
12x14
12x14
12x14

Pushdowns + Dips:
12x35 + x12
12x45 + x12
10x50 + x12
10x50 + x12

Indeed a sweet, sweaty round of BB! My right elbow is still bitching, so I'm going to take a few days off from training - don't want to risk anything...

Also I'm going to see Lamb of God and Metallica in a few hours! OH YEAAAAAH!!!! METAL!!!!!!!!!!!!!!!!!

 

[El Freako]

Till's pulling himself to death!

 

[miamiracing]

lots of freakin' pull movements there. your back gotta be wide as an angel

 

[ironheart]

good session till. good job on the pulling movements. a solid session overall. keep it up mate.

 

[Till]

Thanks for the comments, fellas! Appreciated.