workoutlog

Post your workouts
migswed
Posts: 92
Joined: Sat Nov 17, 2012 10:53 pm

workoutlog

Postby migswed » Mon Aug 17, 2015 6:00 am

mon 17/8-15

weight_ 115,4 kg

workout
pullups hold
6s hold top
6s hold bottom
1m 20 sec rest
x 5

jumping pullups
2s-4r

L-sit hold 10s/1min rest x 5
Dips 2s-8
legraises 2set 8

mindrill beg 30sx3/30s rest x5
30sec High knee alternate DB press 2kg/DB
30sec Squats
30sec Burpees W/O jump
30sec rest
Repeat 5 rounds

Core
Rollout (ab wheel) Against wall (no rest at wall) 3s-5r distance from wall 5 feet




migswed
Posts: 92
Joined: Sat Nov 17, 2012 10:53 pm

Re: workoutlog

Postby migswed » Tue Aug 18, 2015 6:17 am

tuesday 18/8-15

Conditioning
1m-1m x 5
30s:30s x5

pushups
30reps

migswed
Posts: 92
Joined: Sat Nov 17, 2012 10:53 pm

Re: workoutlog

Postby migswed » Thu Aug 20, 2015 5:59 am

Thursday 20/8-15

EIT
20 pushups
1 hillsprint
20 squats
1 Walk/run Down
x 5

total reps
100 pushups
100 squats
5 hillsprint
5 walk / run down

total time 17:10:79

migswed
Posts: 92
Joined: Sat Nov 17, 2012 10:53 pm

Re: workoutlog

Postby migswed » Sun Aug 23, 2015 2:53 pm

friday 21/8-15

rollouts to wall (6 my feet from wall)
3s-5r Last two set legs bended while pulling back

Super set
2s-20r wall fingertip pushups
2s -20r back hand wall pushups

wrist side levering
2s-10r / arm

Circuit (band=rubber band)
50 band good mornings
50 ricochet/masai jumps
50 Band rows
x2 rounds

conditioning exercise nike
1m-1m x5
30s-30s x5

Pallof press
2s-15r / side

Saturday 22/8-15

rest


Sunday 23/8-15

swimming with frieds and family having fun

at home conditioning

1m-:1m x 10

migswed
Posts: 92
Joined: Sat Nov 17, 2012 10:53 pm

Re: workoutlog

Postby migswed » Tue Aug 25, 2015 5:57 am

monday 24/8-15

C&P BB 80 kg 1/2/5 90kg/1
BB dead rows 90kg 7/5/5
front squat 50kg 5/5/3
Bicep curl BB 50kg 2/2 60 kg 1/1 + isos after every set

Circuit
5r OA DB Bench press 32,5 kg
5r OA DB Rows 32,5 kg
5r Side bends 32,5 kg
x 3


Tuesday 25/8-15

super set 1 : 2sets
Iranian Pushups 15/15
BW squat 25/25

super set 2 : 2 sets
Rollouts to wall 6ft from wall 4/4
Hindu pushups 12/10
Lunges alt 20/20

super set 3 : 2sets
Pike press 10/10
kosack lunges 20/20

super set 4 : 2sets
V-ups tuck 8/6
Archer pushups 8/8
jumping squats 10/10

migswed
Posts: 92
Joined: Sat Nov 17, 2012 10:53 pm

Re: workoutlog

Postby migswed » Tue Oct 27, 2015 11:05 am

Tuesday 28/10-15

Gym

OH pushpress 60kg/3 80kg/2 90kg/2 100kg/2/2/2 (partial movement )

KB swings 32kg tot reps 75

At home
100r updowns

migswed
Posts: 92
Joined: Sat Nov 17, 2012 10:53 pm

Re: workoutlog

Postby migswed » Fri Oct 30, 2015 10:35 am

Thursday 29/10-15

BW squats 30r
Band Rows 20r
x 3

Band pushups 7/5
band curls 20/20


Friday 30/10-15
4,59 km jog/fun (with dogs) time 37,34 min

home
Rollouts on knees 8/8/5

giantset

pushup on ball 5r
bw squat 20
hindu pushups 10
Lunges alt 20
x2

migswed
Posts: 92
Joined: Sat Nov 17, 2012 10:53 pm

Re: workoutlog

Postby migswed » Sat Oct 31, 2015 11:33 am

Saturday 31/10-15

Pullups 3s-3r

Work capacity
outside (forrest

ICT
10 squats
10 pushups
1 stone carry for about 20m
x 10

jog for fun about 3 km

migswed
Posts: 92
Joined: Sat Nov 17, 2012 10:53 pm

Re: workoutlog

Postby migswed » Mon Nov 02, 2015 6:56 am

Monday 2/11-15

One arm Barbell row
60kg/2r
70kg/1r/1r/1r/1r

Stiff legged Deadlift
70kg/10r/10r/8r

Dumbell Clean and press
20kg/DB 4r
25kg/DB 4r
30kg/DB 4r
35kg/DB 1r/1r

migswed
Posts: 92
Joined: Sat Nov 17, 2012 10:53 pm

Re: workoutlog

Postby migswed » Mon Nov 16, 2015 10:04 am

at home

circle training

30r hindusquats
20r updowns
20r band rows
x2
outside

scriptless total reps about 50 reps each

stoneDeadlift
stone Cleans

hillsprint x 3


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