Blood and Guts - Till's log

[Till]

Still going hard Till. Good to see.

Hey man. Yup still trying to keep up the training despise work, sickness, sick kids and so on and so on...

 

[Till]

Thursday 17.12:

Finally had a little time to train, so did a 30 min. session before work.

Benchpress + OH pullups:
20x50 + x10
10x60 + x10
10x70 + x10
10x70 + x10

Db. row + Seated laterals;
10x34 + 10x10
10x34 + 10x10

St. alt. Db. curls + Kickbacks:
6x18,5 + 10x15
6x18,5 + 10x15

Weak as piss, but I trained = win.

 

[Till]

Saturday 19.12:

Although COP15 is over, I was still at work, but had nothing better to do than bgetting payed well to train.

OH pullups + CGBP:
x5
x6 + 10x60
x7 + 5x80
x8 + 5x80
x9 + 5x80
x10 + 5x70
x9 + 5x70
x8 + 5x70
x7 + 5x70
x6 + 5x70
x5
x4
x3
x2
x1
Fucking hell. What a round.

Yates row + Evil whell:
8x70 + x8
8x70 + x8
8x70 + x8
8x70 + x8
8x70 + x8

BB! curls:
8x40
6x50
6x55

Preacher Db. curls:
8x15
8x15
8x15

Volume makes you buff.

 

[Till]

Sunday 20.12:

Another day, another death. Another sorrow, another breath.

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

Low incline Db. press:
6x29
6x32
6x32

Low incline flyes:
8x20
8x20
8x20

... And then I realized that I couldn't get any bigger, so went for a short run:

~ 3 km. Time: Who cares anyway?

Soundtrack: Fucking metal.

 

[Till]

Tuesday 22.12:

Morningweight: 98,6 kg.

Training at FW.

OH pullups:
x10 (Widegrip - deadhang)
x12
x12

Flat Db. press:
12x22
8x28
6x36
6x36

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

Hammer Strength one arm row + Flyes:
10x3 plates a side + 10x20
8x4 plates a side + 10x24
8x4 plates a side + 10x24

Hammer Stength one arm low row + Seated laterals:
10x3 plates a side + 10x14
10x3 plates a side + 10x14

Db. shrugs:
10x36
10x36

Pushdowns + Hyper ex.:
10x30 + x10
10x40 + x10
10x40 + x10

St. alt. Db. curls:
8x18
6x24
6x22 -> 6x20

 

[Till]

Thursday 24.12:

Morningrun.

4,2 km. 21,15 min.

Cold and slippery in the woods.

Soundtrack: In Fames - 'Soundtrack To Your Escape'.

Friday 25.12:

Morningrun.

4,2 km. 20,26 min.

Even colder, wetter and more slippery in the woods.

Soundtrack: In Flames - 'Clayman'.

 

[Till]

Saturday 26.12:

Morningrun.

4,0 km. 19,56 min.

First 2 km was the hardest ever: Stormlike wind directly to my face and running up some mountain'sh hills. The way back was surprisingly easy, though...

 

[Till]

Sunday 27.12:

Training at FW.

Smith ma. incline press:
15x40
10x60
8x70
6x80
6x80 -> 8x60

Flat Db. press:
10x26
6x36
7x36

Flyes:
10x20
10x22
10x22

OH pullups + Hyper ex.:
x10 + x20
x10 + 20x10
x10 + 20x10

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

Db. row:
10x36
10x36

Seated laterals + Db. shrugs:
10x14 + 10x36
10x14 + 10x36

Dips:
x20
x20
x20

Ez. preacher curls:
10x40
10x40
10x40

Sountrack: Heavy fucking Metal.

 

[Till]

Tuesday 29.12:

Training at St. City.

WG OH pullups + Seated laterals:
x10 + 12x11
x10 + 12x13
x10 + 12x13
x10 + 12x13
x10 + 12x13

UH WG cable row + Db. shrugs:
10x70 + 10x36
10x80 + 10x41
10x80 + 10x41

UH pulldowns + Seated calf raises:
10x70 + 10x30
10x80 + 10x30
10x80 + 10x30

Smith ma. CGBP + Hyper ex.:
10x60 + x20
10x80 + 10x20
10x80 + 10x20

Benchpress:
10x80
10x80
10x80

Dips:
x15
10x15+bw
10x25+bw
10x25+bw

BB! curls w./ Armblaster:
10x40
10x40
10x40

St. alt. Db. curls:
6x21 -> 6x23 -> 4x21 -> 6x18

Last training of teh year. Epic.

 

[Till]

Thursday 31.12:

Morningrun before breakfirst.

4,0 km. 20,58 min.

 

[El Freako]

Go hard in 2010 Till!

 

[Till]

Go hard in 2010 Till!

Hey Freako. I will. Now you get hard in 2010!

 

[Till]

The adapter to my laptop failed, so went of teh interwebz the first week of 2010. But still got some work done...

31.12:
Running. 3,72 km. 19,09 min.

01.01:
Intervalrunning. 2,82 km. warmups. 6x130 meter intervals - jogging between intervals. Total: 5,79 km.

02.01:

Training at FW.

OH pullups (+ hyper ex. x20, 2x20x10):
x8
5x5+bw
5x10+bw
5x15+bw
5x10+bw
5x5+bw
x5

Benchpress:
25x51
15x61
10x71
6x81
15x61

HS wide chest:
8x2 plates a side.
8x2 plates a side.

Flyes:
10x22
10x22

HS one arm row + Calf raises:
8x3 plates a side + 10x2 plates a side.
8x3½ plates a side + 10x3 plates a side.
8x3½ plates a side + 10x3 plates a side.

HS low row + Seated laterals:
8x3 plates a side + 10x16
8x3 plates a side + 10x16

Db. shrugs:
10x36
10x36

Pushdowns:
10x30
10x45
10x45

Dips:
15xbw
15xbw
15xbw

Ez. preacher curls:
10x40
10x40
10x40

St. alt. Db. curls:
6x20
6x20
6x20

03.01:
Running. 5,0 km. 25,57 min.

05.01:

Training at FW.

OH pullups:
10xbw
15xbw
6x10+bw
6x10+bw
6x10+bw
12xbw

Db. row:
10x36
10x36
10x36

HS low row:
8x3 plates a side.
8x3 plates a side.

Flat Db. press:
8x24
8x34
8x34
8x34

HS wide chest:
10x2 plates a side.
10x2 plates a side.

Flyes:
10x24
10x24

Seated laterals + Db. shrugs:
10x12 + 10x36
10x14 + 10x36
10x14 + 10x36

Dips:
10xbw
15x15+bw
15x15+bw

Db. curls:
6x16
6x24
6x24 -> 4x22 -> 4x20 -> 4x18

07.01:
Running at school, becuase I had time to it. 1 km warmups. 300-500-700-500-300 meter intervals. 300 meter jogging between intervals.

08.01:
Running PE. 3 km warmups, then on to: 30 sec. sprint out, 30 sec. sprint back. 2 min. "active" rest with bodyweight squats, lunges, medicine ball exercises. Repeat 8 times and death will come.

 

[Till]

Saturday 09.01:

Training at FW.

OH pullups:
x10
x10
x10

Smith ma. incline press:
12x60
10x70
8x80
8x80 -> 6x60

OH pullups:
x10
x10
x10

Flyes + HS wide chest:
10x22 + 10x2 plates a side.
10x22 + 10x2 plates a side.

Db. row + Seated laterals:
10x36 + 10x14
10x36 + 10x14

Db. delt press + Db. shrugs:
8x22 + 10x36
8x26 + 10x36
8x26 + 10x36

Pushdowns + Hyper ex.:
10x35 + x20
10x45 + x15
10x45 + x15

St. alt. Db. curls:
8x18
6x22
6x22

 

[Till]

Tuesday 12.01:

Spend the last two days with a stuffed nose, sore throat and a fewer, which blows big time, but had to go for short run this evening.

5,3 km. 27,10 min.

Soundtrack: Lamb of God - 'Ashes of the Wake'.

 

[Till]

Thursday 14.01:

Training at St. City - Home of the Brave.

Benchpress + OH pullups:
20x40 + 12xbw
15x60 + 12xbw
10x80 + 12xbw
10x80 + 12xbw
15x60 + 12xbw

Flyes + Cable row:
8x23 + 10x80
8x23 + 10x80

Flat Db. press + Pulldowns:
8x31 + 10x80
8x31 + 10x80

Seated laterals + Db. shrugs:
10x13 + 10x43
10x13 + 10x43

Dips + BB! curls:
x15 + 10x40
10x15+bw + 8x50
10x15+bw + 8x50

Kind of a rehab'ish round, but somewhat decent effort, mostly thanks to Red Bull and SuperPump250.

 

[Till]

Friday 15.01 & Monday 18.01:

PE at school. Running made out to kill you and your legs.

Tuesday 19.01:

Getting paid to train at school.

Benchpress:
15x50
5x70
5x70
5x80
5x90
5x95 (spot on the last two reps)
15x70

Low incline Db. press:
8x25
8x30
8x32
8x36 (spot on the last three reps)

Low incline flyes:
8x25
8x25

OH Pullups + Seated laterals:
6xbw
6x7,5+bw + 10x15
6x7,5+bw + 10x15
8xbw + 10x15

Dips + BB! curls:
x10 + 10x40
10x15+bw + 10x40
10x15+bw + 6x50

 

[Till]

Thursday 21.01:

Late evening training at St. City.

OH pullups:
10xbw
5x5+bw
5x10+bw
5x15+bw
5x10+bw
5x5+bw
10xbw

UH pulldowns:
10x70
8x90
8x90

Cable row:
10x80
10x80
10x80

Benchpress:
10x60
10x60
10x70
10x80
10x70

Smith ma. military press + Seated laterals:
10x50 + 10x13
10x50 + 10x13
10x50 + 10x13

Pushdiwns + Preacher Ez. curls:
10x40 + 10x40
10x40 + 10x40
10x40 + 10x40

Soundtrack: In Flames - 'Colony'.

 

[cereal]

good volume, nice workout man.

 

[Till]

good volume, nice workout man.

Cheers, man. And thanks for dropping by the log.