Blood and Guts - Till's log

[Till]

Re: Blood&Guts - Till's log

Saturday 23.10:

Todays WoW - Workout of teh week.

OH pullups + Seated laterals:
x5
x21 + 10x12
x10 + 10x12
x10 + 10x12
21 reps at 98,8 kg bodyweight - still got it

Benchpress:
10x51
12x71
6x81
5x91

Hammer Strength wide chest press + Db. shrugs:
6x2 plates a side + 10x36
8x2? plates a side + 10x36
8x2? plates a side + 10x36

Hammer Strength onw arm row + Hyper ex.:
8x3 plates a side + 10x10+bw
8x3 plates a side + 10x10+bw
8x3 plates a side + 10x10+bw

Calf raises + BB shrugs:
10x3 plates a side + 10x100
10x4 plates a side + 10x100
10x4 plates a side + 10x100

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

Pushdowns + Incline situps:
10x40 + x20
10x55 + x20
10x55 + x20

St. alt. Db. curls:
8x20
6x22
6x22

 

[Till]

Re: Blood&Guts - Till's log

Wednesday 27.10:

Training at Fitness World.

Benchpress:
10x51
10x61
10x71
10x81
5x91
1x101
1x106

Hammer Strength wide chest press:
8x2 plates a side
6x3 plates a side
6x3 plates a side
6x3 plates a side

Flyes:
8x20
8x22
8x22
8x22

Calf raises + Hyper ex.:
10x3 plates a side + x15
10x4 plates a side + x15
10x4 plates a side + x15

BB! curls:
8x40
8x45
8x50
8x50

Seated Db. curls:
8x20
6x22
6x22
6x22

 

[Till]

Re: Blood&Guts - Till's log

Friday 29.10:

Training at St. City.

OH pullups:
x8
x7
6x10+bw
5x10+bw
4x10+bw
3x10+bw
2x10+bw
x8
Tried with some really complete and explosive reps. Damn hard, but did the job...

Benchpress:
10x60
10x70
10x80
3x90
2x105 - spot on the 2nd rep.

UH pulldowns + Seated laterals:
8x80 + 10x11
8x80 + 10x13
8x80 + 10x13

Db. row + Db. shrugs:
10x43 + 10x41
10x43 + 10x41
10x43 + 10x41

Dips + Incline situps:
x10 + x20
10x15+bw + x20
10x15+bw + x20
10x15+bw + x20

Seated Db. curls + Hyper ex.:
6x20 + x15
6x20 + x15
6x20 + x15

 

[FEVER]

chins all day long man..

 

[Till]

Re: Blood&Guts - Till's log

chins all day long man..

Earning those wings...

 

[Till]

Re: Blood&Guts - Till's log

Sunday 31.10:

Training at Fitness World.

Flat Db. press:
8x26
6x32
6x36
6x36

Flyes:
8x22
8x22
8x22

Hammer Strength chest press:
8x2 plates a side
8x2 plates a side

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

Cable cross:
10x12,5
10x15
10x15
BB shrugs + Hyper ex.:
10x100 + 10x10
10x100 + 10x10
10x100 + 10x10

Calf raises + incline situps + lying leg raises:
10x4 plates a side + 20x10 + x10
10x4 plates a side + 20x10 + x10
10x4 plates a side + 20x10 + x10

Db. hammer curls:
6x26
6x28
6x30
6x32

Seated incline Db. curls:
6x20
6x20
6x20

 

[Till]

Re: Blood&Guts - Till's log

Wednesday 03.11:

Training at Fitness World.

OH pullups:
x12
x12
x12
Delightfully easy...

Seated laterals + Db. shrugs:
12x14 + 10x36
12x14 + 10x36
12x14 + 10x36

Hammer Strength one arm row:
8x3 plates a side
8x4 plates a side
8x3? plates a side

Hammer Strength low row:
8x3 plates a side
8x3 plates a side
8x3 plates a side

Pushdowns:
15x40
10x50
10x55
10x55

Dips:
x15
x15
x15

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

Db. hammer curls:
6x30
6x30
6x30

 

[Till]

Re: Blood&Guts - Till's log

Friday 05.11:

Mid-morning training at Fitness World.

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

Incline flyes + Hammer Strength wide chest press:
8x20 + 8x2 plates a side
8x22 + 8x2? plates a side
8x22 + 8x2? plates a side
8x22 + 8x2? plates a side

Calf raises + Hyper ex.:
10x3 plates a side + x15
10x4 plates a side + 10x15
10x4? plates a side + 10x15
10x4? plates a side + 10x15

BB! curls + Lying leg raises:
10x40 + x15
8x50 + x15
8x50 + x20

 

[Till]

Re: Blood&Guts - Till's log

Saturday 06.11:

Late night training at St. City before the nightshift.

Smith ma. military press + Wide HG pullups:
10x50 + x12
10x60 + x12
6x70 + x12
6x70 + x12
6x70 + x12

Seated laterals + Pulldowns:
10x11 + 8x80
10x16 + 6x90
10x16 + 6x90
10x16 + 6x90

Cable row + Db. shrugs:
8x80 + 10x41
8x90 + 10x41
8x90 + 10x41

Dips + Evil wheel:
x10
10x16+bw + x10
10x21+bw + x10
10x26+bw + x10
10x26+bw + x10

Pushdowns + High incline situps:
10x40 + x20
10x55 + x20
10x55 + x20

 

[Till]

Re: Blood&Guts - Till's log

Sunday 08.11:

Another training before the gravyardshift.

Benchpress:
8x60
6x80
5x95
3x95
3x95

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

Cable cross + Smith ma. CGBP:
10x30 + 6x80
10x35 + 6x80
10x35 + 6x80

Ez. preacher curls + Calf raises:
10x40 + 10x40
7x50 + 10x50
6x50 + 10x50
6x50 + 10x50

Seated Db. curls + Hyper ex.:
6x21 + x15
6x21 + x15
6x21 + x15

 

[Till]

Re: Blood&Guts - Till's log

Tuesday 09.11:

Training at Fitness World.

OH pullups:
x6
x14
x12
x10

Hammer Stength one arm low row:
8x2? plates a side.
8x2? plates a side.
8x2? plates a side.

Hammer Stength one arm row:
8x3? plates a side.
8x3? plates a side.
8x3? plates a side.

Seated laterals + Db. shrugs:
12x12 + 10x36
12x14 + 10x36
12x14 + 10x36

Pushdowns + Dips:
10x40 + x15
10x50 + x15
10x50 + x15

Done and done in 40 min. Intense.

 

[Till]

Re: Blood&Guts - Till's log

Friday 12.11:

Benchpress:
10x51
5x71
5x91
3x98,5
2?x98,5
2?x96
3x96

Hammer Strength incline press:
8x1? plates a side
8x1? plates a side
8x1? plates a side

Hammer Strength wide chest press:
8x2 plates a side
8x2? plates a side
8x2? plates a side

Flyes:
8x20
8x24
8x24

Calf raises + Chest dips:
10x4 plates a side + x12
10x5 plates a side + x12
10x5 plates a side + x12
10x5 plates a side

BB curls + Hyper ex.:
10x40 + 12x11
10x50 + 12x11
6x55 + 12x11
6x55 + 12x11

Seated alt. Db. curls:
6x20
6x20
6x20

Db. preacher curls:
6x16
6x16
6x16

Disco. Oooooooooooooooooooooooooooooooooooooooooooh yeah.

 

[Till]

Re: Blood&Guts - Till's log

Sunday 14.11:

First run in more than one month.

4,5 km. ~ 27 min.

Soundtrack: Viking madness with Amon Amarth.

 

[Till]

Re: Blood&Guts - Till's log

Monday 15.11:

Training at 0650 hours.

OH pullups:
x5
5x10+bw
5x10+bw
5x10+bw
5x10+bw
5x10+bw
x10
Bodyweight: 0,1 tons.

Hammer Strength one arm row:
8x3 plates a side
8x4 plates a side
8x4 plates a side

Hammer Strength low row:
8x3 plates a side
8x3 plates a side
6x3 plates a side

Seated laterals + Db. shrugs:
12x14 + 10x36
10x16 + 10x36
10x16 + 10x36

Hammer Strength delt press:
8x1 plate a side
8x2 plates a side
6x2 plates a side
OMFG, that hit the spot! Why haven't I used that machine before?!?

Pushdowns:
10x40
8x55
8x55

Oen arm cable pushdowns:
8x10
8x10
8x7,5
Good movement as well...

Damn fine training at this unholy hour. Did some really cool exercises, that I haven't done before and felt good to mix things up a little.

 

[Till]

Re: Blood&Guts - Till's log

Thursday 18.11:

Training at St. City.

Smith ma. incline press:
10x50
10x60
8x70
6x80
6x80

Flat Db. press:
8x31
8x31
8x31

Incline flyes + Cable cross:
10x21 + 10x30
10x21 + 10x30
10x21 + 10x30

Smith ma. CGBP + Seated calf raises:
10x60 + 10x40
8x80 + 10x50
8x80 + 10x50
6x80 + 10x50

BB! curls + Hyper ex.:
10x40 + x10
8x50 + 10x16
8x50 + 10x16
8x50 + 10x16

Ez. preacher curls + Evil wheel:
8x40 + x10
8x45 + x10
8x45 + x10

 

[El Freako]

Re: Blood&Guts - Till's log

Still logging in solid volume Till. Good work.

Are you the biggest guy in your "squad" or whatever you call them?

 

[Till]

Re: Blood&Guts - Till's log

Still logging in solid volume Till. Good work.

Are you the biggest guy in your "squad" or whatever you call them?

Thanks, man, and thanks for dropping by.
I guess I'm one of the bigger guys, but there's still some big ass dudes around in our department. Still, the most important thing is to be bigger than "them" - the criminals.

 

[Till]

Re: Blood&Guts - Till's log

Saturday 20.11:

OH pullups:
x10
6x10+bw
5x12,5+bw
5x12,5+bw
5x12,5+bw
x10

Seated laterals:
12x12
12x14
12x14

Hammer Strength one low row:
8x2 plates a side
8x3 plates a side
8x3 plates a side

Hammer Strength delt press:
8x1 plates a side
8x2 plates a side
6x2 plates a side
Still doing the job, goddammit, delts were on fire.

Hammer Strength one arm row:
8x3 plates a side
6x4 plates a side
6x4 plates a side

Calf raises + Hyper ex.:
10x3 plates a side + x15
10x4 plates a side + 15x10
10x4 plates a side + 15x10

Rack deadlift + Dips:
5x60 + x10
5x60 + 10x15+bw
5x60 + 10x15+bw
Wanted to do something for my lower back that still bothers me. Felt good while training, but as I sit here after I've come home, it doesn't feel so great... Maybe I just have to accept, that I might need some professional help with that lower back of gheyness....

BB shrugs + Dips:
10x100 + 10x15+bw
10x100 + 10x15+bw
10x100 + 10x15+bw

Pushdowns + One arm cable pushdowns:
10x40 + 10x7,5
10x50 + 10x7,5
10x50 + 10x7,5

Intense round today. Acutally felt a little light headed/dizzy after some of the last sets. I may have to cycle off Superpump250, but the tub is empty soon... Other than that, hit some good numbers and got some good pumps = more muscle, of course...

 

[Till]

Re: Blood&Guts - Till's log

Tuesday 23.11:

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

Incline Db. press + Incline situps:
6x33 + x30
6x33 + x20
8x33 + x25

Flyes:
8x23
8x23
8x23

Cable cross + Seated calf raises:
10x35 + 15x30
10x35 + 10x50
10x35 + 10x50
10x35 + 10x50
10x35 + 10x50

BB! curls:
8x50
6x55
6x55

Ez. preacher curls + Evil wheel:
5x55 + x10
6x50 + x12
6x50 + x12
6x50 + x12

Seated Db. curls + Hyper ex.:
6x18 + x15
6x18 + x15
6x18 + x15

 

[Till]

Re: Blood&Guts - Till's log

Thursday 25.11:

So, it's winter and it's snowing. Time to get f**cking huge. Therefore, I'm mixing it up a little and will be starting with a 5x5 program. I'm doing 5x5 in the bench, pullups and delt press with one "support" exercise per bodypart consisting of a row, incline/flye, seated raises/shrugs accordingly. I WILL be doing legs, which will be legpresses when I train at the station, where there's a decent machine. Other than that, the program will include one exercise for tris and bis per workout, along with some situps and hyper ex.. "Diet" is still eat everything in sight, whichs seems to work well so far, since I can see some good results and bodyfat is still relatively low - but hey, it's winter and bulking time

Teh program - winter 2010/2011:

Benchpress:
5x5
Chest support - incline press (Db./machine)/flyes, 2 sets 8-10 reps

Pullups (OH/UH):
5x5
Back support - Row (Db., machine, cable) 2 sets 8-10 reps

Delt press (Db./machine/BB.)
5x5
Delt support - Laterals/Shrugs 2 sets 10-12 reps

Tris/Bis - one exercise per workout, free choise

Abs/lower back - same as above

Calf raises every other workout

Once a week - legpresses/leg ex./curls

Once a week (at least) - running

If anybody ever visits this log, feel free to drop a note on the program or what evs.