Hooked on Dolphins

[Pain]

Nice job - I bet that lunge/leg ex superset gave a mad pump.

You bet.

 

[Lionheart]

What can i say bro..i really respect your will to work hard.Keep up the good work

 

[Pain]

What can i say bro..i really respect your will to work hard.Keep up the good work

Thanks bro.

Starting tomorrow (sunday may 10) I'm going to start pounding the pavement instead of the tred. Starting to get really boring running on the tredmill and not going anywhere.

Not long before I start my training and become part of the British Armed Forces.

 

[Lionheart]

Thanks bro.

Starting tomorrow (sunday may 10) I'm going to start pounding the pavement instead of the tred. Starting to get really boring running on the tredmill and not going anywhere.

Not long before I start my training and become part of the British Armed Forces.

 

[Daniel Andersson]

You're going to be a mean mother fu**er !

 

[Pain]

You're going to be a mean mother fu**er !

 

[Pain]

sunday may 11 2008

3.2km walk
stretch
5km run on 45% incline ( 30 minutes)
150 floors on stairmaster (25 minutes)
stretch
3.2km walk

Was pretty pleased with this today, it didn't kill me and I felt good after it.

 

[h0ke]

That sound great Pain! I would be dead if I even try to do that session .
Good job!

 

[Hypocrisy86]

again another phenomenal session !

 

[Pain]

That sound great Pain! I would be dead if I even try to do that session .
Good job!

again another phenomenal session !

 

[Pain]

monday may 12 2008

1 hour of bootcamp training

2 hours later

3.2km walk
stretch
3.5km run in 18 minutes on 45% incline
110 floors on stairmaster
stretch
4km walk

 

[Pain]

tuesday may 13 2008

3.2km walk
stretch
1.5km speed walk on 100% incline
3.5km run on 40% incline
100 floors on stairmaster

hammer grip pull ups/dips superset

8 pull ups
8 dips

5 pull ups
5 dips

5 pull ups
5 dips

low row machine (1 arm)
50kg x 10
55kg x 10
65kg x 5

upper back row machine
40kg x 10
50kg x 8
60kg x 5

chin ups
3 x 6

db curls
16kg x 8
16kg x 8
16kg x 8
16kg x 8

stretch
3.2km walk

Felt pretty good today. My workouts aren't killing me as much as they used to, I guess this is a sign I need to up the intensity.

 

[Big VIC]

Keep up the instense work outs pain/Great Job

 

[Pain]

wednesday may 14 2008

3.2km walk
stretch
1.5 mile run in 12 minutes

4 x 10 hanging knee raises
4 x 20 weighted ab crunches
4 x 15 weighted oblique crunches

db raises to the side
12kg x 8
12kg x 8
14kg x 6

db front raises
16kg x 5
18kg x 5
12kg x 10

db press
20kg x 8
22kg x 8
28kg x 4
24kg x 5

upright rows
20kg x 10
25kg x 10
25kg x 8

skull crushers
20kg x 8
20kg x 10
15kg x 10

stretch
3.2km walk

 

[Pain]

I need to get my leg strentgh back to where it was 2-3 years ago. I used to be able to squats 100kg for 8 reps at my old gym.

thursday may 15 2008

3.2km walk
stretch
2 mile run in 16 minutes
stretch

Leg ext. (warm up)
20kg x 10
20kg x 20
20kg x 20

squats (first time doing these in a long time. My knee feels up to them now.)

40kg x 10
40kg x 15
40kg x 15
40kg x 10

db lunges
18kg x 6
14kg x 6
12kg x 8
12kg x 6

Calf raises
3 x 10

stretch
3.2km walk

I'm going to try and get my leg workouts to what they used to be, should take me a month to get there. This leg workout was easy enough to do.

 

[philosopher]

Thats not gonna be easy with all the running. Running takes a lot of the legs but if you periodize it correctly you can come pretty far.

 

[PrinceVegeta]

its great that you are doing squats again!! train them legs hard!

 

[Lionheart]

Good sessions Pain.Are you resting now?

 

[Pain]

Good sessions Pain.Are you resting now?

Thanks. Not resting, just haven't got round to posting my sessions.

 

[Daniel Andersson]

Thanks. Not resting, just haven't got round to posting my sessions.

well get to it