Blood and Guts - Till's log

[Till]

seems like you're in a pretty good shape :O

Nah... Just gotta do, what I gotta do.

 

[Till]

Tuesday 17.11:

Training at FW.

OH pullups + Seated laterals:
x12 + 10x12
x12 + 10x14
x12 + 10x14
Deadhang on almost all the reps (orly?)

Benchpress:
20x51
15x61
10x71
5x81
2x91
5x81
10x71
15x61
20x51
:icon_ninja:

Hammer Strength one ar, low row + Cable cross:
10x2½ plates a side + 12x15
10x2½ plates a side + 12x15

Dips + Situps:
x20 + x20
x20 + x20
x20 + x20

St. alt. Db. curls:
8x16
6x18
6x20
6x22
6x20
6x18
:iorofl:

Less is more.

 

[FinnGasolin]

Don't you ever train legs?

 

[Hypocrisy86]

awesome job again Till keep it up!

 

[Till]

Finngazzz -> Not really. Used to train legs alot, but it somehow also affected my lower back with all those squats. And since I have running training 3-4 times a week, there's little space for training them wheels. My legs doesn't lack in size - not yet, but after school's over in the spring, I've promised myself to pick up some serious legtraining again.

Hypomaniac -> Thx. I will keep it up.

 

[Till]

Friday 20.11:

Maxtest at school.

2,4 km - 09.52 min. Epic,epic fail. Just didn't have teh legs today, but what are you going to do? Bleed on me?

OH pullups - 18 reps. Oh yeah, total redemtion. 8 reps better than last time. In your face, Spacecoyote! :eclipsee_gold_cup:

Benchpress 50kg - 40 reps. 5 reps more than last time.

... And then off to have a few hundred beers and see Raunchy live.

 

[Till]

Sunday 22.11:

Spend yesterday nursing my hangovers with several liters of water and cola, lots of candy, chips and icecream. And then it was time for some real work, so went out in the cold, bitter rain on a holy Sunday morning.

Intervalrunning.

0,7 km warmups.

1 min. - 2 min. - 3 min. - 2 min. - 1 min.
0,21 km - 0,45 km - 0,7 km - 0,41 km - 0,21 km.

Only 30 sec. rest between intervals. And then on to:

Hillsprints - 3x130 meter - No resting, just up the hill and then jogging back down.

1 km run home.

Soundtrack: Raunchy - 'Death Pop Romance'.

 

[Till]

Monday 23.11:

45 min. trainingpass at FW after picking up my son at the kindergarten.

OH pullups:
x10
x10
x10
Some quality reps here...

Flat Db. press:
10x24
10x30
10x32
10x30
10x24
Again a little more focus on execution.

Hammer Strength wide chest press:
10x2 plates a side.
10x2 plates a side.
The usual support exercise. A few more reps on that one too.

Hammer Strength one arm low row:
10x2 plates a side.
10x2½ plates a side.
10x2½ plates a side.
That REALLY hits the middle lats very nicely. SQUEEZE IT!!!

OH pullups + Dips:
x8 + x20
x8 + x20
x8 + x20
Very nice to be able to do pullups after hitting the back with a few exercises.

Ez. preacher curls:
10x30
10x40
10x40 -> 10x30
Teh epic pump.

Good, intense and sweaty round.

Soundtrack: Lamb of God - 'Wrath'. Good running music. Good training music.

 

[Till]

Thursday 26.11:

Training at St. City.

OH Pullups + HG pullups:
x12 + x10
x10 + x10
x10 + x10

Benchpress:
15x50
10x60
10x70
10x80
5x90
15x70

Pulldowns + Seated laterals:
10x70 + 10x11
10x80 + 10x16
10x90 + 10x16

Flyes + Cable row:
10x21 + 10x80
10x23 + 10x80
10x23 + 10x80

Pushdowns + Evil whell:
10x40 + x10
10x40 + x10
10x40 + x10

Dips + BB! curls:
x10 + 10x40
x15 + 10x40
x15 + 10x40

St. alt Db. curls:
6x23 -> 6x21 -> 6x18 -> 6x16

BB!

 

[Till]

Friday 27.11:

My bike got stolen yesterday, so had no other option but to run to school...

Morning - 7,5 km - 37 min. incl. red lights.

Mid morning (we got off early) - 7,4 km - 37 min. incl. red lights.

 

[Till]

Sunday 29.11:

My left knee is a bit overworked and therefore sore as a fuck, so went on with the 3rd training session this week. Wow.

OH pullups - in Smith ma. rack + Seated laterals:
x16 + 10x16
x10 + 10x16
x10 + 10x16

Benchpress:
20x51
15x71
10x81
15x61

Flyes:
10x24
10x24
10x24

Hammer Stength one arm low row:¨
10x3 plates a side.
10x3 plates a side.

OH pullups + Dips:
x10 + x20
x8 + x20
x6 + x20

BB! curls:
10x40
8x45
8x45

Preacher Db. curls:
10x14
10x14

Situps - different angles:
x20
x20
x20
x10
x10

 

[Till]

By the way:

Wednesday 25.11:

Got up early and did some intervals before school.

Warmups: 1200 meter.

Intervals: 150 meter sprint. 20 sec rest. 150 meter sprint. 1 min rest. Repeat 4 times and die.

 

[Till]

Wednesday 02.12:

Evening training at FW.

OH pullups:
x6
x8
x8
x12
Absolute deadhang between reps on the first three sets.

Benchpress:
25x51
10x71
10x71
10x71

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

Db. row:
12x36
12x36

Seated laterals:
10x12
10x16
10x16

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

Dips + Pullups:
x15 + x8 (OH)
x20 + x8 (OH)
x20 + x8 (UH)
x20 + x8 (UH)

St. alt. Db. curls:
6x16
6x20
6x22
6x24
6x18

Soundtrack: In Flames + Raunchy = Swedish and Danish metal at it's finest.

 

[Hypocrisy86]

another excellent session Till, also good soundtracks there too!!

 

[Till]

Friday 04.12:

Training at school.

OH pullups:
x12
x12
x12
x8
x8

Benchpress:
20x50
10x70
10x80
10x80

CGBP:
5x80
5x70
5x70

Flyes:
10x22,5
10x25
10x25
Some sort of PR...

BB! curls:
10x40
10x40
10x40

St. alt . Db. curls:
8x18,5
8x18,5
8x20
8x20

Friday = Disco.

 

[Till]

Monday 07.12:

Did a short run today after a long and semi-boring 12-hour shift. Mostly to test my left knee.

~ 3 km. Time: ?

Absolutely freakin' sweet finally to run after almost weeks off. No probs from teh knee.

Soundtrack: In Flames - 'Come Clarity'.

 

[PrinceVegeta]

Hey buddy! long time! solid as always! keep it up!

 

[Till]

Hey buddy! long time! solid as always! keep it up!

Thx, man. Welcome back.

 

[Till]

Wednesday 09.12:

Got up early to train before working a 08-20 shift at the COP15.

Benchpress + OH pullups:
20x50 + x10
10x70 + x16
5x85 + x10
5x90 + x10
15x70 +x10

Db. row + Seated laterals:
10x42,5 + 10x12,5
10x42,5 + 10x12,5

Dips + BB! curls:
x10 + 10x40
x10 + 10x40
x10 + 10x40

Thanks, caffeine.

... And then later my unit had nothing to do, so the other guys played hockey and I did some more training.

Situps:
x20
x20
x20
x20

Pushups + OH pullups:
x10 + x1
x10 + x2
x10 + x3
x10 + x4
x10 + x5
x10 + x6
x10 + x5
x10 + x4
x10 + x3
x10 + x2
x10 + x1

Evil wheel:
x8
x8
x8

Fucking hell.

 

[El Freako]

Still going hard Till. Good to see.