Hooked on Dolphins

[Pain]

April 18 2008

Stretch

30 minute ab workout out (bootcamp dvd thing)

circuit training

Set 1
20 press ups
5 pull ups
15 box jumps
15 dips
10 lunges each leg

2-3 minute rest

Set 2
25 press ups
7 pull ups
25 box jumps
25 dips
20 lunges each leg

2-3 minute rest

Set 3
20 press ups
5 pull ups
15 box jumps
15 dips
10 lunges each leg

Just a bunch of body weight excercises. No running today. My lower abs are starting to show up and more viens are popping up on my arms. My condition seems to be getting better ever week even though I'm not on a diet. I basically eat what ever I want when I'm hungry.

 

[PrinceVegeta]

Those are the benefits of having such a high metabolic rate form all the hours of running u do almost daily man! i wish i could eat everything i want....

 

[Pain]

Those are the benefits of having such a high metabolic rate form all the hours of running u do almost daily man! i wish i could eat everything i want....

I'm going to go on an actual diet and see how lean I can get in 8 weeks. I'd say I was 10-11 % bf right now at a 180lbs. I think I was around 190-195lbs in those pics I posted a few pages back.

 

[Rocky]

Quality circuits again. Minimal rest periods and lots of work. Good to hear the condition is improving on an almost daily bassi by the sound of it. Seems you have a simliar metabolic state to me - eat anything and get away with it.

I hate it!

I so am the best.

 

[Pain]

Saturday April 19 2008

3.2km walk
2 x 5 pull ups (shoulder width)
stretch
8km run - tred/flat ( After doing a bunch of runs on incline, Today I decided to just do it flat. I was surprised at how much easier it is now, running on incline really helps flat surface runs.)

hammer grip pull ups/dips superset
5 pull ups
8 dips

5 pull ups
8 dips

4 pull ups
8 dips

tricep pushdowns
40kg x 10
50kg x 5
50kg x 3 / 30kg x 5 (superset)

DB bench press
25kg x 10
28kg x 6
32kg x 3
22kg x 10

Machine chest press
70kg x 5
50kg x 5

bench dips w/20kg plate then without superset
10 reps (plate) / 5 reps (no plate)
10 reps (plate) / 5 reps (no plate)

DB curls
14kg x 10
18kg x 4
14kg x 8

DB concentration curls
12kg x 10
12kg x 10
12kg x 10

stretch
3.2km walk

That took around 3 hours to do. The walking takes up 40 minutes of that though.

Today felt great, running was easy and I had enough energy to do weights this time.I might start split training soon, 2 sessions a day, I feel up for that.

 

[Daniel Andersson]

Awesome work Pain
No wonder you are getting leaner with all this cardio

 

[Pain]

Awesome work Pain
No wonder you are getting leaner with all this cardio

I worked it out and I average around 80km a month just walking to the gym and back.

 

[powerhouse-titty]

shit dude nice work looks hard

 

[Pain]

tomorrow (monday 21 April 2008) I'll be starting split training, 2 sessions a day. Gonna be fun.

 

[bambam55]

I'm anxious to see how you do this, I've often thought about doing two sessions in a day to see what its like

 

[El Freako]

I'm red/green color blind but have been told it shouldn't hold me back.

Lucky bugger, me and both my bros have the same thing and in Oz we aren't allowed to take any combat roles. Its storeman, pencil pusher or kitchen for us. I was keen to become an engineer and blow shit up. Something about them not wanting me to mix up the red and green wires got in my way...

Good sessions again.

 

[Hypocrisy86]

Hey PAIN!, seems like you have the most endurance on this site, plus strength to back everything up. definitely gonna be a ripped Marine!!!

 

[Rocky]

Nice going on that last session. Dip/pullup superset was great.

2 sessions a day! That's going to be tough - especially with all the cardio.

rockyisshit

 

[Lionheart]

Those crazy sessions just keep coming.Excellent work bro.

 

[Bulkboy]

I'm red/green color blind but have been told it shouldn't hold me back.

you sure? who told you that?

i was told here in norway that u couldnt become a special op soldier if u were colourblind. but it may be different over there

 

[Pain]

Monday April 21 2008

I didn't have time to do 2 sessions today as I went golfing with my dad.

3.2km walk
stretch
100 bw squats
3km run on 50% incline
1km run on 60% incline

hammer grip pull ups/dips supersets (starting to feel alittle faint because I didn't eat enough prior to this session)

5 pull ups
10 dips

5 pull ups
8 dips

5 pull ups
5 dips

Bench dips/horizontal pull ups superset
15 dips
10 pull ups

15 dips
10 pull ups

15 dips
10 push ups
10 pull ups

DB Overhead Triceps Extentions
20kg x 6
20kg x 5
18kg x 5

1km run on %40 incline
stretch
4km walk home

I have an interview next tuesday, I'll ask about the colorblindness.

 

[philosopher]

Great session Pain. How long before your gonna start at the royal marines?

 

[Pain]

I'm anxious to see how you do this, I've often thought about doing two sessions in a day to see what its like

Thanks for stopping by. I've been doing 2 sessions a day in this log. I was just going to hit the gym twice instead. I might just do the home workout then gym later instead of the gym twice a day.

Lucky bugger, me and both my bros have the same thing and in Oz we aren't allowed to take any combat roles. Its storeman, pencil pusher or kitchen for us. I was keen to become an engineer and blow shit up. Something about them not wanting me to mix up the red and green wires got in my way...

Good sessions again.

Sorry to hear about that.

Hey PAIN!, seems like you have the most endurance on this site, plus strength to back everything up. definitely gonna be a ripped Marine!!!

Thanks Hypo! I'll do my best.

Nice going on that last session. Dip/pullup superset was great.

2 sessions a day! That's going to be tough - especially with all the cardio.

rockyisshit

dip/pull up superset isn't all that tough to be honest, anyone can do it.

rockyisshit

Those crazy sessions just keep coming.Excellent work bro.

Thanks.

you sure? who told you that?

i was told here in norway that u couldnt become a special op soldier if u were colourblind. but it may be different over there

I asked around some forums and was told it shouldn't hold me back, I know I won't be able to do certain jobs, but combat should be ok for me to do. I'll ask about it next tueday at my interview.

I'm going to Gordon Barracks in Bridge Of Don next week for my interview, I grew just accross the street from there. Me and my friends would sneak into the grounds and run about the place. Good times.

Thanks everyone.

 

[Pain]

Great session Pain. How long before your gonna start at the royal marines?

I'm going to join the TA first and join the Marines in a few years. I was going to sign up for the Royal Marines later on in the year but was told I'd be best joining the TA first and doing the marines later.

 

[The Creator]

Great work pain! Those 2 a days are going to be brutal. btw, I love golfing man!