spede's workout log

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

Re: spede's workout log

Postby spede » Fri Apr 30, 2010 10:54 am

APRIL 30

afternoon:

OACU progression
towel chin up (lowering the assisting hand for each rep)
6 x 1/arm

core
TGU (20kg)
4-3-2-1/arm

russian twist (20kg)
3 x 20

OACU progression (continues)
rope climbing (with 2 ropes, height 5-6m)
4 reps

rest 2 h

The Interval Challenge (EIT1)
12 burpee
24 pushup
36 squat
400m run
x 4 rounds, no rest

time: 13:38 :puke-huge:

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

Re: spede's workout log

Postby spede » Sun May 02, 2010 1:51 pm

MAY 1

rest day

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

MAY 2

chin up
20-15-10-5

swimming (lightly)
500m

stretching 10 min

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

Re: spede's workout log

Postby spede » Tue May 04, 2010 2:06 pm

MAY 3

submission wrestling
5 x 5min sparring

NOTE: I was exhausted, I think I'm getting sick. :mozilla_frown: Few rest days might be good idea..

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

MAY 4

rest day

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

Re: spede's workout log

Postby spede » Thu May 06, 2010 3:15 pm

MAY 5

boxing
few rounds of technique training

planche work
few reps
hand stand/walking work

pull up
10-9-8-7-6-5-4-3-2-1

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

MAY 6

midday:


bench press
60kg x 8
87,5kg, 2 x 6

afternoon:

OACU progression
negatives
3 x 1/arm

weighted chin up
30kg x 4-3-2-1

some muscle up work

clap pull up
few sets

back squat
50kg, 2 x 6

planche work
few reps

standing ab wheel roll (searching limits)
few reps, one succeeded!

kneeling ab wheel roll
1 x 10

NOTE: Nice progress with plance and SAWR :mozilla_smile:! Though not with OACU and muscle ups, too many rest days i guess.. :confusion-scratchheadblue:

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 May 06, 2010 4:33 pm

standing ab wheel roll (searching limits)
few reps, one succeeded!


Congrats 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 » Sat May 08, 2010 3:33 pm

Thanks mate!

MAY 7

planche work

muscle up work

NOTE: I was renovating whole afternoon, enough training for that day

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

MAY 8

morning:
warmup: jogging and stretching 10min

workout:
running(very hilly route)
3km, time 12.21
5 min rest
3km
jogging
10 min

afternoon:

warmup: kneeling ab wheel rolls, muscle up work

workout:

OACU progression, towel CU
3-2-1/arm

SAWR
3 x 1

psuedo push ups
3 x 20

pull ups
5-10-15-10-5

KAWR
10-7-4

planche work
some reps

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

Re: spede's workout log

Postby spede » Sun May 09, 2010 2:05 pm

MAY 9

DB snatch
30kg x 3/arm
35kg x 1/arm
40kg, FAIL
25kg, 10-8-6-4-2/arm

muscle up
1-2-2-2-2-2-1


TGU (24kg)
3-2-1/arm

planche work

NOTE: I did my first muscle up today! :dance: It wasn't that hard after all, it just took some time to figure out the technique.

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

Re: spede's workout log

Postby spede » Mon May 10, 2010 12:43 pm

MAY 10

morning:

sit up(weighted)
1 x 10
2,5kg x 8
5kg x 6
7,5kg x 4
10kg x 2
5kg x 6
1 x 8

pench press
40kg x 10
50kg x 8
60kg x 6
70kg x 4
80kg x 2
40kg x 10

back squat
50kg x 8
60kg x 6
70kg x 4
80kg x 2 x 2
50kg x 6

muscle up
5-3-1-1-1-1-1

evening:

sparring rounds:
boxing
4 x 2min

submission wrestling
2 x 5min

MMA
2 x 3min
1 x 5min

rope climbing(with two ropes)
4 x 4m

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

Re: spede's workout log

Postby spede » Tue May 11, 2010 11:46 am

MAY 11

warmup:
DB snatches, muscle ups, chin ups, squats

workout:
OACU progression
static holds
middle position x 2/arm
bottom position x 2/arm
top position x 1/arm

towel CU
3-2-1/arm

back squat
52,5kg, 2 x 6

planche progression 20min
Last edited by spede on Thu May 13, 2010 12:13 pm, edited 1 time in total.

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

Re: spede's workout log

Postby spede » Thu May 13, 2010 12:12 pm

MAY 12

morning:
jogging
6km

bench press
60kg x 10
90kg, 2 x 6

evening:
300 from Gym Jones
25x pull up
50x deadlift, 62kg
50x push up
50x box jump, height 24"
50x floor wiper, 62kg (one-count)
50x KB clean and press, 16kg
25x pull up

time: 17:25

NOTE: I need more training with kipping pull ups. Can't do those correctly yet.

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

MAY 13

CU
5-10-15-10-5

dips
5-10-15-20-25-20-15-10-5


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