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 Post subject: Nails Log
 Post Posted: Wed Jan 09, 2008 9:29 am 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2922
Location: Essex, UK
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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 Post subject:
 Post Posted: Thu Jan 10, 2008 3:50 am 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2922
Location: Essex, UK
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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 Post subject:
 Post Posted: Fri Jan 11, 2008 6:32 am 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2922
Location: Essex, UK
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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 Post subject:
 Post Posted: Mon Jan 14, 2008 4:24 am 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2922
Location: Essex, UK
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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 Post subject:
 Post Posted: Tue Jan 15, 2008 6:59 am 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2922
Location: Essex, UK
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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 Post subject:
 Post Posted: Thu Jan 17, 2008 5:12 am 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2922
Location: Essex, UK
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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 Post subject:
 Post Posted: Thu Jan 17, 2008 3:59 pm 

Joined: Fri Nov 02, 2007 11:42 am
Posts: 207
Pretty solid lookin plan, I really like the car deadlifts, its pretty badass.


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 Post subject:
 Post Posted: Thu Jan 17, 2008 5:44 pm 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2922
Location: Essex, UK
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 :twisted:. Oh by the way it's only a nissan micra so it's not really that badass.


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 Post subject:
 Post Posted: Thu Jan 17, 2008 6:35 pm 

Joined: Fri Nov 02, 2007 11:42 am
Posts: 207
hit it with a sledgehammer for interval training!


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 Post subject:
 Post Posted: Fri Jan 18, 2008 4:11 am 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2922
Location: Essex, UK
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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