Blood and Guts - Till's log

[Rocky]

Damn there was a lot of work in that session! VOLUME!

 

[Till]

Teh Rocco: When you're weak: Volume > intensity.

Friday 14.12:

Running with one of my good friends from the class. Ran about 6-7 km. ~ 35 min. Hard for me - easy for him. Damn marathonrunner...
But a really nice run and plenty of beer afterwards.

 

[onebigeric]

^^

I run only when chased, so I'm right with you in the distaste category Till. Redefining volume as usual in here; craziness

 

[Till]

Eric: I really like running, but it's just not the same when running with a guy that's in so much better shape than youself. But, that just makes me work harder, so it's cool...

Sunday 16.12:
RISE OF THE MACHINE.

Front squat:
10x50
10x50
8x60
8x70
8x70
8x70
First squatting in many months, so took it easy. Good non-lockout reps. Gonna hurt like hell tomorrow.

Legpress:
10x8 plates
10x10 plates
12x10 plates
12x10 plates
Good feeling with the quads.

BP + chins:
15x50
15x50
8x70 + x8
5x80 + x8
5x80 + x8
5x80 + x8
5x80 + x10
5x80 + x10
Very nice round. BP kind of hard though...

Chest supported T-bar rows + laterals:
8x50
8x60 + 12x12
8x50 + 12x12
8x50 + 15x10
8x50 + 15x10
Extremely good mind to muscle.

Calf in legpress + seated calf:
12x6 plates + 15x20
12x8 plates + 15x20
12x8 plates + 15x20
The calfs. The calfs. The calfs are on fire!!!!!11!!!

Very BB! session today. Trained with a guy who competed in The Danish BB Championships last year. He also had a little boy in May, so there was alot of babystuff to talk about - and heavy metal, of course...
Just enjoying to put the BB! pedal to the metal.

 

[Lionheart]

Good and solid session there m8.Keep it up..

 

[Rocky]

More quality work there. Like the bench/chin supersetting. Way to feel the thickness!

 

[onebigeric]

Death by supersets I'll echo the impressive impression made by the pairing of bench and chins.

Top notch work as always, Till

 

[Till]

Thanks for the comments, guys! May the new year bring you frame and fortune.

Wednesday 19.12:

Flat Db. press:
12x24
8x30
6x34
6x34
6x34
Felt heavy but easy.

Incline smith press:
8x60
6x70
6x70
Same goes here.

Incline flyes:
8x16
8x20
8x20
>Insert witty remark here<

GC smith BP:
8x60
8x70
8x70
Hard on teh horseshoes.

Dips + pushdowns:
x10 + 8x35
x10 + 8x45
x10 + 8x45
Yup.

St. alt. Db. curls:
8x16
8x20
8x20
Extreme BB!

BB! curls:
8x30
8x40
8x40
Flexing those pythons!

Preacher BB! curls:
8x30
8x30
8x30
DAMN!!!! BIG GUNZ!!!!11!!!!!!!11!!!

Somewhat short round, because it was getting late. Intensity is still rising, but it's fucking hard to stay in teh zone, when I have to listen to SHITTY "MUSIC" when I do Db. execises, where I have to put my iPod down and out of my pocket, so I don't break it with the Db.s. resting to my thighs... :angrydude: Missing the dungeons.

 

[Lionheart]

Strong presses m8!+kick ass arm session there too.Good work

 

[Rocky]

That was short!?!?
Nice tri superset. I did a bi superset last session - killer stuff buddy!

 

[Till]

Lionhart: Thx buddy!

Rocky: Yeah, that was actually short... Since the weights are so puny, there's no real reason for warmupsets and such. AND I try to keep the breaks short to boost the intensity. 'Cause we alle know: Intensity builds muscle.

Sunday 23.12:

Training in FW (City).

OH Chins + seated laterals:
x8 + 12x12
x8 + 12x12
x8 + 12x12
x8 + 12x12
x8 + 12x12
Sweet round with some quality reps. It's amazing how a different chinupbar makes the whole difference (for me, anyways). I've made a bet with a guy from my class to be the first to take 20 reps of OH chins, so I've got my work cut out for me. Still, it's 'till we get back to second schoolperiod in 18 months, and since I started at 2 hard reps when I started training chins two years ago to my max at now 15 reps, it should be durable... Let's hope.

Hammer Grip chins:
x5
x5
Just to get 50 reps worth of chins.

Db. row:
8x36
8x36
8x36
Barn door lats, baby!

BB! military press:
8x40
8x40
8x40
And canonball delts too!

CG pulldowns + cable row:
8x80 + 8x70
8x75 + 8x70
8x70 + 8x70
Sweet, sweet pump.

Squat:
(A lot of sets to get the groove back - it's been awhile...)
5x60
5x80
5x80
5x100
5x100
Good to get some weight back on my neck. Missed it dearly. I'm thinking of doing some Bill Starr 5x5 on this execise and alternate it with front sqaut, but my legtraining have to match my running practise, which I'll keep up. But, I'll look at some programs. Suggestions are welcome.

Leg ex. + calf in legpress:
10x50 + 10x100
10x60 + 12x120
10x60 + 12x120
10x60 + 12x120
AAARRRHHH!!! BUUUUUUUUUUURRRNNNN!!!!

Seated calf:
12x90
15x90
15x90
Diamond calfs comming up...

Dips + BB! curls:
x10 + 8x36
x15 + 8x36 -> the BB! curls hurt my wrists, so I swapped them for Ez. curls.
x20 + 8x40
x20 + 8x40

Dips + Preacher
x15 + 6x35
x15 + 8x30
x15 + 8x30
Booyah! 100 reps of dips! And some giant gunz to match.

Very, very sweet round of intensive bodybuilding. Felt good to be back at the gym where I trained for the psysic tests for the Academy - even though it still sucks, becuase of all the wellness... Fuck it, still got some good lifting done.

Soundtrack: Mercenary, Amon Amarth and Hatesphere FTW. :ihavesandinmyvagina

 

[Lionheart]

Wow ,lots of work done .I like how u use supersets there..i bet the pump was great.

 

[Till]

Wow ,lots of work done .I like how u use supersets there..i bet the pump was great.

Thank you. Thank you very much. My back is almost numb with DOMS = BB!

On another note: I think I'll begin with a Gillingham peaking cycle on the BP. I've tried it before and this time I'll set my new max a little higher and pair the DE day with chins. Eight sets of chins just might do the trick if I want to reach 20 reps... Still, it's also so that I bench twice a week, which I pretty much have to, since my 50 kg. max will be tested four times during the next 18 months I'm at the police station.
On the squat I'll follow a 5x5 progrssion and train legs once a week. That's really because of the runnig, which I'll try to do 2 times a week, preferably one interval session and one longer run every week, but let's see. I'm starting on the busiest police station in the country as a total rookie, so I'll get my share of work I know... But I also know my co-workers train like mad, so that's gonna be sweet.

Merry X-mas to everyone stopping by!

 

[Till]

Monday 24.12:

Running practise:
6,2 km. Time: 33,48 min. Incl. 3x666 meter intervals with 2 minute breaks.

Went for a little run to check out a route, that one of my buddys calls The Devil Run, which is a 666 meter interval that ends in a fucking steep hill. Well, it sucked. It sucked so much I ran it three times...

 

[Lionheart]

Thats a one satanic session!

 

[Hypocrisy86]

Hey Till, thats one heck of a workout
look professional to the max man
those super sets are sweet
keep it up!

 

[Rocky]

Sounds like you've got it all nicely planned out. huge session with crazy intensity with all those supersets! Awesome job!

 

[Till]

Thank alot guys! Really appreciate you taking time to drop by my humble log and write a comment.

Thursday 27.12:

Training in FW City.

BP Gillingham Week 1 Day 1 + OH chins:
5x60 + x5
5x82,5 + x5+5kg.
5x80 + x5+5kg.
5x80 + x5+5kg.
5x80 + x5+5kg.
5x80 + x5+5kg.
Nice round. Kinda a hard, though... My BP sucks as always, so I've have made the program slightly lighter than planned. But, perhaps some regular training should fix that. Chins went great never the less.

Incline flyes + CG BP:
8x16 + 8x60
8x18 + 8x60
8x18 + 8x60
Some support. Felt goooooood.

Front squat 5x5 Week 1 Day 1 + hanging legraises:
8x60
5x70 + x10
5x70 + x10
5x70 + x10
5x70 + x10
5x70 + x10
NP. Even though the bar kept pressing on my troat... = BB!

Dips + Hammer grip chins:
x10 + x6
x10 + x6
x10 + x6
x10 + x6
x10 + x6
x10 + x6
Yessirs.

Kickass round again. Done and gone in 60 mins. Sweet. Feels good to bust my ass in that gym, where I can mind my own business and focus on the BB!

Soundtrack: Mercenary, Volbeat, RATM, Metallica = The good shit.

 

[Lionheart]

Yeah that looks like one kickass session,good job again.

 

[Till]

Yeah that looks like one kickass session,good job again.

At your service.