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Nails
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Post subject: Nails Log  Posted: Wed Jan 09, 2008 9:29 am |
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2492
Location: Essex, UK
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am
60kg clean + front squat
5,5,5 reps
HSPU (hands on blocks, range restricted by 4 yellow pages)
5,5,3,2 reps
pm
Tuck front lever 40 seconds
5,5,5
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Nails
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Post subject: Posted: Thu Jan 10, 2008 3:50 am |
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2492
Location: Essex, UK
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Core workout #10
3 circuits
plank hold time was 60 seconds
Magic 50 (13kg db)
Started but my daughter woke up so had to stop
5 snatches each arm
When I was putting my db away I did 8 curls each arm, just for the shear hell of it really.
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Nails
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Post subject: Posted: Fri Jan 11, 2008 6:32 am |
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2492
Location: Essex, UK
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GTG 1 arm push ups
10,5,5,5
GTG 1 arm rows (using chest expander)
5,10,5,5,5
Tuck front lever
1 minute (Easy)
Back lever
10 seconds - This was the first time I've tried this and was only having a bit of fun
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Nails
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Post subject: Posted: Mon Jan 14, 2008 4:24 am |
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2492
Location: Essex, UK
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am
Bent over Db rows 36kg
5,5,5
Db overhead press 36kg
Left - 3, 4, 3, 3, 2
Right - 4, 5, 4, 2
GHR progression
5,5,5
pm
1,1 Car deadlift (more like a rack pull because of the height) - From wheel arch
1 Car hack squat (again restricted range because of height) - From wheel arch
Last edited by Nails on Tue Jan 15, 2008 7:04 am, edited 1 time in total.
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Nails
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Post subject: Posted: Tue Jan 15, 2008 6:59 am |
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2492
Location: Essex, UK
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Core workout #1 with 13kg db
3 circuits
1:30 plank hold - Need to increase this to 4 circuit's next time
Magic 50 with 13kg db
still need to work on my snatch technique
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Nails
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Post subject: Posted: Thu Jan 17, 2008 5:12 am |
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2492
Location: Essex, UK
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Am
Core workout #2
2 circuits - kicked my arse
Can't seem to get the hang of Russian twists.
GPP workout #1
only 3 circuits, conditioning is poor but getting there
Pm
1 Car deadlift (more like a rack pull because of the height) - From wheel arch
1,2 Car hack squat (again restricted range because of height) - From wheel arch
Last edited by Nails on Thu Jan 17, 2008 5:35 pm, edited 1 time in total.
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suji
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Post subject: Posted: Thu Jan 17, 2008 3:59 pm |
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Joined: Fri Nov 02, 2007 11:42 am
Posts: 320
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Pretty solid lookin plan, I really like the car deadlifts, its pretty badass.
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Nails
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Post subject: Posted: Thu Jan 17, 2008 5:44 pm |
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2492
Location: Essex, UK
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Cheers Suji. I've still got a lot of work to do but it's getting there. The car DL's were inspired by WSM, I just thought "why the hell not?". I just wish I could get a better hand hold than the damn wheel arch but nothing else is secure (,nearly ripped a bumper off testing). As it happen's I need to get another car in May so why I take this one to be scrapped I'm gonna try and flip it on it's lid  . Oh by the way it's only a nissan micra so it's not really that badass.
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suji
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Post subject: Posted: Thu Jan 17, 2008 6:35 pm |
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Joined: Fri Nov 02, 2007 11:42 am
Posts: 320
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hit it with a sledgehammer for interval training!
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Nails
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Post subject: Posted: Fri Jan 18, 2008 4:11 am |
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2492
Location: Essex, UK
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Sandbag Love (20kg sandbag)
Bent over row................1:30
Left Shoulder squat..........:30
Right Shoulder squat........:30
Hang clean & press.........1:30
Left Shoulder squat...........:30
Right Shoulder squat.........:30
Get-ups (no hands)*.........2:00
Bear-hug walk..................3:00
Total time ---> 10:00
The goal is to never let the bag touch the ground.
* Lie on back and stand up without letting bag or hands touch the ground.
Need a heavier bag next time, maybe 25kg.
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