Blood and Guts - Till's log

[Till]

Saturday 10.07:

Training. At. St. City.

UH pulldowns:
8x60
8x70
8x80
8x90
8x90

WG cable row:
8x80
8x80
8x80

Db. row:
10x43
10x43
10x43

Db. delt press:
8x23
8x26
8x26

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

Ez. curls:
10x40
8x50
8x50

 

[Till]

Sunday 11.07:

Training at the same time at the same place.

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

Seated Db. curls:
8x21
8x21
8x21

Pushdowns + High incline romanchair situps:
10x40
10x50 + x25
10x50 + x25
10x50 + x25

Ez. curls w./armblaster:
10x40
6x50
6x50
6x50

Livin' the wicked disco life.

 

[Till]

Monday 12.07:

Benchpress:
10x60
10x70
10x70
10x70

OH pullups:
x10
x10
x10
x10
x10

Seated laterals:
10x11
10x13
10x13

BB shrugs + Seated calf:
10x60 + 10x40
10x100 + 10x50
10x100 + 10x50

Cable cross + St. laterals:
10x30 + 10x11
10x30 + 10x11
10x30 + 10x11

Pretty tired after 4 days of night shifts with very little sleep, due to the heat.

 

[Till]

Wednesday 14.07:

Intervalrunning while the coals on the BBQ got hot - efficiency FTW.

0,8 km warmups.

Interval: 120 meter sprint - 30 meter walking - 120 meter sprint - 30 meter walking.

Repeat 8 times. No pauses between intervals.

0,8 km run home.

Fucking hard, but the lambchops were good.

 

[Till]

Friday 16.07:

Training at St. City with my best friend.

Benchpress:
10x60
10x60
5x80
2x100
2x100

Smith ma. incline press:
8x60
6x80
6x80
6x80

HG pullups:
x15
x15
x15

Cable cross + St. laterals:
10x35 + 10x13
10x35 + 10x13
10x35 + 10x13

Pushdowns + BB! curls:
10x40 + 10x40
10x40 + 10x45
10x40 + 10x45

 

[Till]

Sunday 18.07:

Morning intervalrunning.

0,8 km warmups.

5 x 320 meter intervals.

1 minute breaks.

0,9 km run home.

 

[Till]

Tuesday 20.07:

Running in the afternoon.

3,5 km - 18,55 min.

Pullups - OH/UH:
11 x 6 reps. - 8,02 min.

3,5 km - 20,01 min.

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

 

[Till]

Wednesday 21.07:

Morning training at St. City.


Benchpress:
10x60
3x75
3x85
3x95

Flat Db. press + Evil wheel:
8x31 + x12
8x31 + x12
8x31 + x12

Incline flyes + High incline situps:
8x23 + x20
8x23 + x20
8x23 + x20

Dips + Seated calf:
x10 + 10x30
10x15+bw + 10x50
10x25+bw + 10x55
10x25+bw + 10x55

Pushdowns + BB. shrugs:
10x45 + 10x100
10x45 + 10x100

 

[JoaoT]

Nice weights you're moving there.

 

[Till]

Nice weights you're moving there.

Thanks man and thanks for dropping by the log.

 

[Till]

Thursday 22.07:

Running before dinner.

2,8 km warmup.

Intervals - 340 meter running + 340 meter sprint up on a slight incline:

1: 3,30 min.
2: 3,21 min.
3: 3,10 min.

15 sec puases between intervals.

1,7 km run home.

Total: 6,40 km. 33,53 min.

 

[Till]

Friday 23.07:

Getting paid to train.

Benchpress - deload:
5x60
5x70
5x75

HG pullups + Evil wheel:
x5
5x15+bw + x15
5x15+bw + x15
5x15+bw + x15

Cable row + High incline situps:
10x80 + x20
10x80 + x20
10x80 + x20

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

BB! curls + Hyper ex.:
10x40 + x12
8x50 + x12
8x50 + x12

Ez. preacher curls + pushdowns:
8x40 + 10x40
8x45 + 10x50
8x45 + 10x50

Soundtrack: Disturbed - 'Indestructible'.

 

[PrinceVegeta]

Nice as always sir!

 

[Till]

Nice as always sir!

Yup. You're damn right.

 

[Till]

Sunday 25.07:

Short training round after working 7-15.

Benchpress:
10x60
5x75
5x85
5x95

OH pullups:
x12
x12
x12

Dips:
x15
15x15+bw
15x20+bw
15x20+bw

Seated alt. Db. curls:
8x21
8x21
8x21

Ez. skulls + Ez. curls w. Armblaster:
10x40 + 10x40
10x40 + 10x40
10x40 + 10x40

 

[El Freako]

I may have said this before but Fuck you and your getting paid to train!

Nice lifting as usual sir.

 

[Till]

I may have said this before but Fuck you and your getting paid to train!

Nice lifting as usual sir.

What are you going to do? Bleed on me? And thx.

 

[Till]

Thursday 29.07:

Training before working 16-02.

Benchpress:
10x60
5x75
5x85
3x95
2x105 - spot on the last rep.

Incline flyes + High incline situps:
8x23
8x23 + x20
8x23 + x20

OH pullups + Cable cross:
x10 + 10x35
x10 + 10x35
x10 + 10x35

St. laterals + Db. shrugs:
12x11 + 10x41
12x11 + 10x41
12x11 + 10x41

Dips:
x15
x15
x15

Ez. preacher curls + Seated calf:
8x45 + 10x30
8x45 + 10x50
8x45 + 10x50

 

[PrinceVegeta]

Bench getting stronger, keep it up!!

 

[Till]

Bench getting stronger, keep it up!!

(Fingers crossed)