Macc's log-o'-riddim

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Macc
Posts: 1090
Joined: Fri Apr 08, 2011 7:09 pm

Re: Macc's log-o'-riddim

Postby Macc » Sun Jan 08, 2012 4:10 am

Thanks Tom :)

Saturday 7/1/2012 was rest - much needed!

Today 8/1/2012 - core stuff:

4x [5 glider rollouts, 10 band side bends per side *, 15 2-band good mornings, bridge (70s, 61s, 55s, 53s)]

(* last set was very slow side crunches - blisters made side bends very painful)

30s plank / 30s left side plank / 30s right side plank

5 circuits continuously


Notes: At my bird's gaff, she's working, football on the radio, not done any dedicated core stuff for ages... why not :)

tom.642
Posts: 1202
Joined: Sat Jun 13, 2009 9:59 am
Location: London

Re: Macc's log-o'-riddim

Postby tom.642 » Sun Jan 08, 2012 5:29 am

I was more thinking when in the gym, I always seem to forget the important bits. Put a board up today though, so that should help. Think I'll get a diary too though actually, a hard copy of my log might be useful.

Macc
Posts: 1090
Joined: Fri Apr 08, 2011 7:09 pm

Re: Macc's log-o'-riddim

Postby Macc » Mon Jan 09, 2012 6:42 am

9/1/2012

Strength (max)

1db C+P: 5 @ 25kg, 3 x 4 @ 37.5kg

Lat machine 'chins': 7 @ 98kg, 8 @ 91kg, 9 @ 84kg

1db bench: 3x4 @ 35kg
Squat machine: 3x5 @ 97.5kg


Notes: Ultra-fast, very heavy and very efficient session at the community gym near my missus' gaff. 37.5kg is the biggest db they have, but 3x4 is pretty good. Will get a few more reps in there and then start 2db C+Ps to keep progressing. Got some funny looks from the trendy geezer doing 12.5kg seated bicep curls, with my grunting. Dozy knob didn't even look like he was sweating...

Macc
Posts: 1090
Joined: Fri Apr 08, 2011 7:09 pm

Re: Macc's log-o'-riddim

Postby Macc » Tue Jan 10, 2012 5:44 am

10/1/2012

Studio run:

Out: 6:56
In: 6:55


Notes: Not a bad time really.

tom.642
Posts: 1202
Joined: Sat Jun 13, 2009 9:59 am
Location: London

Re: Macc's log-o'-riddim

Postby tom.642 » Tue Jan 10, 2012 6:26 am

Macc wrote:I just have a little pocket diary that I take to the gym (well - everywhere!). Does the trick, but you have to write nice and small or you run out of space on those big workouts... :D

Just picked up a diary, a biggish one with a page a day, so it should do. Stupidly is has 2011s dates in aswell, so half the diary goes to waste!

Got some funny looks from the trendy geezer doing 12.5kg seated bicep curls, with my grunting. Dozy knob didn't even look like he was sweating...

Was he wearing jeans? I see a couple of guys in my gym who prance about in their best clothes, just doing a couple curls here and there. Hmm, I won't say anything else.

Macc
Posts: 1090
Joined: Fri Apr 08, 2011 7:09 pm

Re: Macc's log-o'-riddim

Postby Macc » Wed Jan 11, 2012 1:24 pm

11/1/2012

Strength (exp)

Rollouts: 4x5

2db push press: 8x3 @ 25kg per db

4x [iso wall push, 8 behind back plyo pushups / 1min max-contraction wall squat, 10 squat jumps]

3x [20 russian twists @ 10kg, 15 v-ups @ 10kg, 15 BW supermans]


Notes: Loved this - been thinking about russian twists for a few days so stuck em in there. Back plyos had a few resoundingly good claps in there. Improvement.

If there is a less pleasant thing in the world than 1min max-contraction wall squats followed by 10 squat jumps, I either want it shot, or don't want to know about it. C#nt.

Rollouts just do NOT get any easier... Still hard work all the way.

w1cked
Posts: 3955
Joined: Mon Aug 14, 2006 7:33 am
Location: Buffalo NY

Re: Macc's log-o'-riddim

Postby w1cked » Thu Jan 12, 2012 1:18 am

Thanks for the heads up, will look for it now! Keep up the rollouts, they are hard but fun.
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

Macc
Posts: 1090
Joined: Fri Apr 08, 2011 7:09 pm

Re: Macc's log-o'-riddim

Postby Macc » Thu Jan 12, 2012 9:03 am

12/1/2012: Rest :)

Macc
Posts: 1090
Joined: Fri Apr 08, 2011 7:09 pm

Re: Macc's log-o'-riddim

Postby Macc » Fri Jan 13, 2012 10:41 am

13/1/2012

Strength (max)

Deadlift: 6 @ 70kg, 5 @ 110kg, 5 @ 145kg :) , 6 @ 130kg

Chins: 6 @ 25kg, 9 @ 15kg, 10 @ 10kg

Bench: 8 @ 60, 4 @ 90kg, 6 @ 80kg, 7 @ 72.5kg
Leg press: 6, 5, 6 @ 125kg


Notes: Loving the short, heavy sessions. Enjoying RPT training too, makes it nice and quick. Got to 5 @ 145kg on my deadlift, will up the weight on that now, and started to bring up the chins from the bottom up. Also 4 @ 90 on the bench. Ate like a bastard. Good times.

Macc
Posts: 1090
Joined: Fri Apr 08, 2011 7:09 pm

Re: Macc's log-o'-riddim

Postby Macc » Sat Jan 14, 2012 4:35 am

14/1/2012

Rest


Wanted to do a killer conditioning workout today, but I'm bloody ill for the first time in ages. Yellow shit coming out of my head, sore throat, bunged up, pissed off. A bit achey from yesterday's deadlifting so I spose it isn't a bad thing. Might do some gentle rope work tomorrow though.


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