spede's workout log

Post your workouts
spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Mon Feb 06, 2012 4:26 am

FEBRUARY 4

weighted CU (10kg)
10-9-8-7-6-5-4-3-2-1

alternating:
push up x 20
sit up x 20
KB snatch (24kg KB) x 10/arm
3 rounds

---------------------------

FEBRUARY 5

rest

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Mon Feb 06, 2012 4:30 am

FEBRUARY 6

bouldering
60min


then:

front squat
60kg, 4 x 6

bench press (exposive)
60kg, 5 x 6

hanging leg raise
4 x 8

KB windmill
24kg, 3 x 5/arm

chin up (different stances)
7 x 8

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Thu Feb 09, 2012 6:24 am

FEBRUARY 7

submission wrestling training
90min

sparring:
6 x 3min


--------------------------


FEBRUARY 8

warmup:
rowing 1000m
workout:

thruster (40kg)
10-9-8-7-6-5-4-3-2-1

dip
6 x 10

hanging leg raise
3 x 8

side plank
1min/side
plank
1min

rowing
1000m

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Thu Feb 09, 2012 6:32 am

FEBRUARY 9

weighted CU
BW x 5
20kg, 3 x 5

ring MU
5 x 3

chin up (hardened with resistance band)
8-7-6-5

KAWR
3 x 10

heavy bag sparring
3 x 2min

cycling
10min

NOTE: My lower back feels so good at the moment. Nice to do some ab wheel rolls for a very long time!

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Sun Feb 12, 2012 5:34 am

FEBRUARY 10

off



---------------------

FEBRUARY 11

running
35min

then:

push up
3 x 30

KAWR
3 x 10

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Sun Feb 12, 2012 5:36 am

FEBRUARY 12


bouldering
60min


chin up
4 x 10

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Tue Feb 14, 2012 3:29 am

FEBRUARY 13

rest



-----------------------

FEBRUARY 14


weighted CU
BW x 5
20kg x 5
30kg, 1-2-3-4-4-3-2-1

front squat
60kg x 6
70kg x 6
80kg, 3 x 6

ring MU
5 x 3

dragon flag (one leg bended)
4 x 2

ring dip
3 x 10

finisher:
KB swing
24kg x 80
sit up
x 50

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Thu Feb 16, 2012 5:27 am

FEBRUARY 15

exercise bike cycling
40min


chin up
10 x 5
1set/1min


------------------------------

FEBRUARY 16

rest

User avatar
Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: spede's workout log

Postby Pencil Neck » Thu Feb 16, 2012 7:10 am

excercise bike what the HELL mate!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!?????????????????????????????????
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min

spede
Posts: 530
Joined: Fri Apr 09, 2010 2:48 pm

Re: spede's workout log

Postby spede » Tue Feb 21, 2012 9:43 pm

Pencil Neck wrote:excercise bike what the HELL mate!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!?????????????????????????????????




HAHA I know. This dark winter makes me too lazy to go out and run..



FEBRUARY 18-20


off/hangover...


--------------------------------

FEBRUARY 21

bench press
60kg x 10
80kg, 3 x 5

weighted CU (10kg)
1-2-3-4-5-6-7-8-9

KB swing
32kg x 30

BW squat
x 30


NOTE: Still felt last weekend :puke-huge:


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