Blood and Guts - Till's log

[Till]

Saturday 15.05:

Running in the morning. Luckily it started to rain. Lousy springweather.

6,0 km. 31,13 min.

21,35 min. at 5 km. Epic.

Soundtrack: Bullet for My Valentine - 'The Poison'.

 

[Till]

Wednesday 19.05:

Benchpress + OH pullups:
20x40 + 12
10x60 + x14
8x80 + x16
6x85
6x85
6x85

Incline Db. press:
8x26
8x26
8x26

Flyes:
10x21
10x21
10x21

Cable cross:
10x30
10x30
15x30

Ez. preacher curls + Calf raises:
10x40 + 10x30
6x50 + 10x45
6x50 + 10x45
10x40 + 10x45

Ez. curls w. armblaster + Db. hammer curls:
10x40 + 6x26
10x40 + 8x23
10x40 + 8x23

Godsmack is epic training music.

 

[Till]

Thursday 20.05:

Morning intervals.

0,9 km warmup.

5x450 meter intervals. 30 sec. pauses. Intervals started with a long hillsprint. Pauses a bit too short, though...

0,9 km run home.

At The Gates' 'Slaughter of the Soul' is the best running music ever.

 

[Till]

Friday 21.05:

Getting paid to train.

OH pullups:
x10
8x10+bw
8x10+bw
8x10+bw
4x16+bw
4x16+bw
4x16+bw

Smith ma. military press:
20x40
10x50
10x60
6x70
6x70

Db. row:
9x41
8x62
8x62

Seatd laterals + UH pulldowns:
10x11 + 10x70
10x16 + 10x70
10x16 + 10x70

Cable row + Hyper ex.:
10x70 + x15
10x70 + 10x11
10x70 + 10x11

Dips + Seated calf:
x10 + 10x30
10x18+bw + 10x50
10x18+bw + 10x50
10x18+bw + 10x50

Incline skulls + Ez. curls:
10x40 + 10x40
10x40 + 10x40
10x40 + 10x40

 

[Till]

Saturday 22.05:

Evening run.

0,8 km warmup.

2x2,1 km around The Frederiksberg Gardens.

Time: 09,58/09,38 min.

0,7 km run home.

Soundtrack: At The Gates.

 

[Till]

Sunday 23.05:

Training on the clock.

Benchpress:
10x50
10x60
10x70
5x80
5x80
6x80

HG pullups:
x10
10x11+bw
10x8,5+bw
10x6+bw
x10

Smit ma. CGBP + Db. shrugs:
10x60
10x70
6x80 + 10x31
6x80 + 10x43
6x80 + 10x43

Ez. preacher curls + Seated Calf:
10x45 + 10x50
10x45 + 10x50
10x45 + 10x50

Dips + Evil wheel:
x10
10x21+bw + x10
10x21+bw + x10
10x21+bw + x10

 

[Till]

Tuesday 25.05:

Training before working 16-24.

Smith ma. incline press:
10x50
10x60
6x80
6x80
6x80

Incline flyes:
10x21
10x23
10x23

Cable cross:
10x30
10x35
10x35
10x35

Smith ma. CGBP:
10x60
8x70
8x75
8x75

Seated alt. Db. curls:
6x21
6x21
6x21

Ez. preacher curls:
10x40
10x40
10x40

 

[Till]

Wednesday 26.05:

Morning intervals.

Warmup: Running to Søndermarken.

3x666 meter intervals. Hill at the end of intervals. Times between 02:41-02:51. 1 minute pauses.

Then on to:

3x450 meter intervals. Hill at the start of the intervals. Times between 02:04-02:10. 30 sec. pauses.

Running home to a big breakfirst. Done with the running at 09:00 am. Sweet.

 

[Till]

Thursday 27.05:

Training at St. City.

OH pullups:
x6
6x16+bw
6x16+bw
6x16+bw

Db. row:
8x62
8x62
8x62

Seated laterals + UH pulldowns:
10x13 + 8x80
10x13 + 8x80
10x13 + 8x80

Db. shrugs + Seated calf:
10x31 + 10x30
10x41 + 10x50
10x41 + 10x50

Dips:
x10
10x23+bw
10x23+bw
10x23+bw

Ez. preacher curls:
10x40
6x50
6x50
6x50

Post workout drink: Beer. And lots of it.

 

[Till]

Sunday 30.05:

Morning run.

10 km. 49:10 min.

Finally under 50 min. Yay!

 

[Till]

Monday 31.05:

Smith ma. incline press:
10x50
10x60
5x70
5x80
4x90
5x80

Flat Db. press:
8x33
8x33
8x33

Flyes:
8x23
8x26
8x26

Smith CGBP:
10x70
5x80
5x80
5x80

Dips + Seated calf:
x10 + 10x30
10x25+bw + 10x50
10x25+bw + 10x50
10x25+bw + 10x50

BB! curls + Pushdowns:
8x40 + 10x40
6x50 + 10x40
6x55 + 10x40
6x55 + 10x40

St. alt. Db. curls + Evil wheel:
8x21 + x10
8x21 + x10
8x21 + x10

 

[Till]

Friday 04.06:

Training before the nigtshift.

Benchpress + OH pullups:
10x60 + x10
10x70 + x10
10x80 + x10
10x80 + x10
10x80 + x10

Smith ma. incline press:
10x50
10x70
10x70
10x70

Cable cross:
10x35
10x35
10x35

Ez. preacher curls + Situps:
10x40 + x25
6x50 + x25
6x50 + x25
10x40 + x25

Coleman curls + Evil wheel:
10x20 + x10
10x20 + x10
10x20 + x10

Giggity.

 

[PrinceVegeta]

Great sessions man! solid effort!

 

[Till]

Great sessions man! solid effort!

Yup.

 

[Till]

Saturday 05.06:

OH pullups + Seated laterals:
x10 + 10x11
6x10+bw + 10x13
6x10+bw + 10x13
6x10+bw + 10x13
6x10+bw + 10x13
6x10+bw + 10x13

Db. row:
10x62
10x62

HG pullups + Seated Db. delt press:
6x16+bw + 10x23
6x16+bw + 10x26
6x16+bw + 10x26

CG pulldowns + Dips:
8x80 + x20
8x80 + x20
8x80 + x20
8x80 + x20
8x80 + x20

 

[PrinceVegeta]

\Mighty rows man!

 

[Till]

\Mighty rows man!

MIGHTY BACK!!!

 

[Till]

Sunday 06.06:

Smith ma. benchpress + Seated calf:
10x60 + 10x30
5x80 + 10x40
5x100 + 10x50
5x100 + 10x50
5x100 + 10x50
- Slight semi-PB here. Haven't pushed 3x5x100 from my tits before. But still, it's in teh smith machine-thingy, so it doesn't really count (I know that, Freako). Making gravity my bitch, none the less...

Incline flyes + Calf raises in the smith ma.:
10x21 + 10x60
10x23 + 10x100
10x23 + 10x100
10x23 + 10x100

BB! shrugs + Roman chair situps:
10x100 + x30
10x100 + x30
10x100 + x30

BB! curls + Pushdowns:
10x40 + 10x40
10x50 + 10x50
10x50 + 10x50
Rep PB on the curls. Fucking massive gunz.

Good with some personal bests for the record. Going to take the week off from training and recover a bit and do some running. Then back at it next monday. Epic.

 

[Till]

Thursday 10.06:

7 km running. 37 min.

 

[PrinceVegeta]

Solid session and running is nice as always