Blood and Guts - Till's log

[Till]

Solid session and running is nice as always

You couldn't be more right.

 

[Till]

Sunday 13.06:

Morning intervals.

1,0 km warmups.

Intervals:

370 meters - 800 meters - 1,2 km - 800 meters - 370 meters.

1 min pauses between intervals, except last one was 30 sec.

1,0 km run home.

 

[PrinceVegeta]

Nice intervals Till!

 

[Till]

Nice intervals Till!

Thank you very much.

 

[Till]

Monday 14.06:

Rehab(ish) training after a week off.

OH pullups + Db. delt press:
x8
x10 + 10x21
x12 + 10x23
x10 + 10x26
x8 + 10x26

Benchpress + Smith ma. calf raises:
10x60 + 10x60
10x70 + 10x100
10x70 + 10x120
10x70 + 10x120

Cable cross + Cable row:
10x30 + 10x70
10x35 + 10x80
10x35 + 10x80

Seated laterals + Romanchair situps:
10x11 + x25
10x11 + x25
10x11 + x25

Dips + Ez. preacher curls:
x15 + 10x40
x15 + 10x40
x15 + 10x40

 

[PrinceVegeta]

Swole session man!

 

[Till]

Swole session man!

Swole? Yes. And buff too.

 

[Till]

Wednesday 16.06:

5,88 km. 29,18 min.

25,14 min. at 5 km on a course with some nasty hills.

Soundtrack: At The Gates. Best fucking runningmusic ever. (Have I siad that before?)

 

[Till]

Thursday 17.06:

Training before working 16-24.

Benchpress:
10x60
5x80
5x90
5x90
5x90

Cable cross + Seated calf:
10x30 + 10x40
10x35 + 10x50
10x35 + 10x50
10x35 + 10x50

Smith ma. CGBP + Hyper ex.:
10x60 + x12
5x80 + 12x16+bw
5x80 + 12x16+bw
5x80 + 12x16+bw

Dips + Evil wheel:
x15
10x21+bw + x10
10x21+bw + x10
x15 + x10

Pushdowns:
10x40
10x45
10x45

 

[Till]

Friday 18.06:

Training before working 15-23.

HG pullups + Db. delt press:
x8 x 8x21
8x15+bw + 8x26
8x15+bw + 8x26
8x15+bw + 8x26
x16

Cable row + Seated laterals:
8x85 + 10x13
8x85 + 10x13
8x85 + 10x13

Pulldowns + Db. shrugs:
8x80 + 8x43
8x80 + 8x43
8x80 + 8x43

Ez. preacher curls + Db. hammer curls:
8x40 + 8x23
8x45 + 8x26
8x45 + 8x26

 

[Till]

Sunday 20.06:

Evening run after dinner (burp).

5,35 km. 29,08 min.

 

[PrinceVegeta]

Solid as always sir.

 

[Till]

Solid as always sir.

Oh yeah.

 

[Till]

Monday 21.06:

Training at St. City on my holiday.

Flat Db. press:
12x23
8x31
6x41
8x31
8x31

Incline flyes:
8x23
8x26
8x26

Incline Db. press:
8x26
8x26
6x26

Smith ma. CGBP + Pushdowns:
10x60 + 10x40
6x80 + 8x45
6x85 + 8x45
6x80 + 8x45

Dips + High incline romanchair situps:
x15 + x20
10x15+bw + x20
10x15+bw + x20
x20 + x20

 

[Till]

Wednesday 23.06:

Pulldowns:
10x60
10x70
10x80
10x90
5x100
10x80

Smith ma. military press + Evil wheel:
10x40
10x60 + x10
8x70 + x10
8x70 + x10
8x70 + x10

Db. row + High incline romanchair situps:
10x62 + x20
8x62 + x20
8x62 + x20

Seated laterals + seated calf:
10x13 + 10x30
12x13 + 10x50
12x13 + 10x50
12x13 + 10x50

UH pullups + Situps:
x12 + x20
x12 + x20
x10 + x20

Ez. preacher curls + Hyper ex.:
8x40 + 10x16+bw
8x40 + 10x16+bw
8x40 + 10x16+bw

Seated alt. Db. curls + Db. shrugs:
6x21 + 10x36
6x18 + 10x41
6x18 + 10x41

 

[El Freako]

Still powering away Till, nice work mate.

 

[PrinceVegeta]

Solid session Till! nice work!

 

[Till]

Thanks fot the comments, guys. Hugz & kizzez.

 

[Till]

Friday 25.06:

Morning run on half a banana.

6,72 km. 35,03 min.

 

[Till]

Saturday 26.06:

Training at City.

Benchpress:
10x60
5x80
3x100 - slight spot on the last rep.
1x110 - with spot. Dammit.
3x100 - another soft spot, as they say.
5x90

Smith ma. incline press + Evil wheel:
8x60
5x80 + x12
5x80 + x12
5x80 + x12

Cable cross + Seated calf:
10x35 + 12x50
10x35 + 12x50
10x35 + 12x50

Pullups + Romanchair situps:
x10 + 20x11+bw
x10 + 20x11+bw
x10 + 20x11+bw

Seated laterals + WG cable row:
12x13 + 10x70
12x13 + 10x70
12x13 + 10x70

BB! Ez. curls + Dips:
8x40 + 15x15+bw
8x40 + 15x15+bw
8x40 + 15x15+bw

St. alt. Db. curls + Pushdowns:
8x21 + 12x40
8x21 + 12x40