Hooked on Dolphins

[Pain]

Saturday May 17 2008

3.2km walk
stretch
1.5 mile run on 40% incline in 11 minutes
stretch

db incline bench press
14kg x 15
20kg x 6
26kg x 6
24kg x 6

db flat bench press
28kg x 6
30kg x 4
24kg x 6

bw dips
4 x 8

machine bench press
40kg x 6
55kg x 3
45kg x 6

Pushdowns / bench dips superset
40kg x 10 / 15 dips
45kg x 8 / 15 dips
40kg x 5 / 15 dips

15 minutes on the rowing machine
stretch
3.2km walk

Was one of those days where I just didn't have the energy to do anything.

 

[Rocky]

Glad the knee is up to squating - hopefully that should help exponentially.
Sessions look good, and despite your lack of energy that was a lot of chest work in that last session.

 

[Daniel Andersson]

Nice session even though you didn't have any energy ()
Looking good on the pics as well

 

[Pain]

Nice session even though you didn't have any energy ()
Looking good on the pics as well

Thanks.

 

[Lionheart]

As been said;your goals are so different right now..adding muscle is not what your focusing on.Despite that little fact,i think your still holding pretty good size.Arnold pose looks good.
Good sessions bro and i love the poster on your door

 

[Daniel Andersson]

 

[h0ke]

Good session Pain! You are looking leaner bro, great pics!

 

[Pain]

Sunday May 18 2008

3.2km walk
stretch
16km on bike (27 minutes)
2.5km run on 30% incline ( 14 minutes)
stretch

3 x 5 bw pull ups
3 x 5 assisted pull ups (20kg)
4 x 6 pulldowns to the front (40kg,45kg,50kg,40kg)
3 x 10 DB pullovers (14kg,16kg,18kg,16kg)
3 x 8 DB curls (14kg,16kg,14kg,14kg)

stretch
4km walk

 

[Pain]

Monday May 19 2008

3.2km walk - 20 minutes
stretch

abs - 15 minutes
4 x 15 hanging knee raises
4 x 15 weighted ab crunches
4 x 15 oblique crunches (each side)
4 x 20 leg raises
2 x 5 hanging crunch twists (awesome exercise)

10km on bike - lvl 4 - 17 minutes
1.5 mile run- 30% incline - 13 minutes

stretch
3.2km walk - 20 minutes

 

[Lionheart]

Few extreme workouts done there.Great work bro.

 

[Hypocrisy86]

impressive conditioning man.
loads of cardio with weight training? amazing job mate!

 

[Rocky]

Looking really good. Lean yes but your cardiovascular endurance is superb. Not long to go now is it?

 

[Pain]

Few extreme workouts done there.Great work bro.

impressive conditioning man.
loads of cardio with weight training? amazing job mate!

Looking really good. Lean yes but your cardiovascular endurance is superb. Not long to go now is it?

End of next month. I still have my fitness test to do, should be doing that soon. On the test they'll be treating us like we were in the Army, so it should be fun. I just hope I don't laugh when they shout at me and call me funny names to my face. Everyone laughs when they first get there. The laughter doesn't last long though.

 

[El Freako]

I've tried hanging crunches/leg raises/twists, they're killer. Holding on is the hardest part.

 

[philosopher]

Nice workouts pain. I got one for you. This really kicked my ass

As fast as possible:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

 

[Pain]

Nice workouts pain. I got one for you. This really kicked my ass

As fast as possible:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

How long did it take you? I'm going to have to test myself out and do this sometime this week or next.

p.s. I hate you now.

 

[Pain]

Tuesday May 20 2008

3.2 km walk
stretch

5km on bike at lvl 3

Leg ext.
20kg x 20
20kg x 20

squats
40kg x 10
60kg x 10
60kg x 10
40kg x 10

front squats
40kg x 8
40kg x 8
40kg x 8
40kg x 8

leg press machine (worst leg press machine I've ever used)
50kg x 10
70kg x 10
80kg x 8
90kg x 6
70kg x4

stiff leg deadlift
40kg x 10
40kg x 10
40kg x 10

stretch

13km on the bike at lvl 5

stretch

3.2km walk

 

[Daniel Andersson]

Great work as always Mr Crazardio. Nice stuff

 

[Achilles]

I looked at youtube for the royal marines but those guys are serious man. Good luck with the preparation. When do you gonna start with the marines

 

[Lionheart]

Great..back -and frontsquats in a same session.Doing just like me.
Good work overall