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 Post subject: spede's workout log
 Post Posted: Tue Apr 20, 2010 2:06 pm 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
I am 22 old guy from Finland and this workout log is my birthday present to myself. Some of my goals for near future:
-OACU
-standing ab wheel roll(s)
-to improve my GPP
-planche

Feel free to comment if you feel so!

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

APRIL 20

morning:

football 30 min

evening:

boxing
technique 10 min
sparring 5x3 min

pull ups
17*-11-9-6-5-4-3-3

*quality set

hand stand walking
1x10 m

hand stand hold practicing (against wall)
some reps/arm

from tuck planche to hand stand
some reps

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Log: viewtopic.php?f=5&t=54586


Last edited by spede on Wed Apr 28, 2010 1:38 pm, edited 1 time in total.

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 Post subject: Re: spede's workout log
 Post Posted: Tue Apr 20, 2010 3:29 pm 
User avatar

Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1365
Location: Finland
WELCOME
!!ENJOY!!

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Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min


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 Post subject: Re: spede's workout log
 Post Posted: Wed Apr 21, 2010 2:52 pm 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
APRIL 21

submission wrestling
sparring 3x5 min
some technique training

dips
10 x 10

standing ab wheel roll practicing (rolling into a wall)
5-4-3

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Log: viewtopic.php?f=5&t=54586


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 Post subject: Re: spede's workout log
 Post Posted: Thu Apr 22, 2010 2:11 pm 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
APRIL 22

warmup
KB snatches, burpees, pull-ups, chin-ups

workout

OACU progression

negatives
3/arm

towel CU
3-2-1

clap PU
2 x 5

bench press
10 x 60 kg
2 x 6 x 82,5 kg

KB TGU (16 kg)*
4-3-3

kneeling ab wheel roll (+ static holds at the bottom)
10-8-6-4-2

*tried this excercise for first time, felt quite good :)

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Log: viewtopic.php?f=5&t=54586


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 Post subject: Re: spede's workout log
 Post Posted: Sat Apr 24, 2010 3:11 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
APRIL 23

OACU progression

rope climbing (with 2 ropes, height 5-6m)
5 reps


fartlek running 50 min

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

APRIL 24

rest day

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Log: viewtopic.php?f=5&t=54586


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 Post subject: Re: spede's workout log
 Post Posted: Sun Apr 25, 2010 3:58 pm 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
APRIL 25

swimming

3 x 200m (intensive swimming, 1 min rest beetween rounds)

tabata swimming
25m* + 10s rest
x 8 rounds

*25m takes about 20-25 seconds

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Log: viewtopic.php?f=5&t=54586


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 Post subject: Re: spede's workout log
 Post Posted: Mon Apr 26, 2010 1:29 pm 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
APRIL 26

afternoon:
warmup: burpees, KB snatches, bench press/bar

workout:

chin ups (weighted)
10kg x 4
20kg x 3
30kg x 2
40kg x 1
45kg x 1 (new record!! :dance: )
47,5kg FAIL!
30kg, 3 x 3


bench press
85kg, 2 x 6

dragon flags
3-2-1

evening:

boxing sparring
5 x 3min rounds

submission wrestling sparring
4 x 3-4min rounds

planche progression (just tried to hold it few times, not even close yet :doh: )

NOTE: I mixed boxing and wrestling rounds today. First round was boxing and second wrestling etc. It was fun and worked out well!

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Log: viewtopic.php?f=5&t=54586


Last edited by spede on Tue Apr 27, 2010 3:57 pm, edited 1 time in total.

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 Post subject: Re: spede's workout log
 Post Posted: Tue Apr 27, 2010 3:53 pm 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
APRIL 27

chin ups *
10 x 6

dips *
10 x 10

front squats (with 20kg bar)
3 x 20

pushups *
10 x 16

core training

ab circuit (different moves, takes about 9 min)

BW superman
3 x 50

pull ups *
10 x 5

pushups *
10 x 18

* Exercices take 10 min, each minute include one set.

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Log: viewtopic.php?f=5&t=54586


Last edited by spede on Wed Apr 28, 2010 1:36 pm, edited 1 time in total.

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 Post subject: Re: spede's workout log
 Post Posted: Wed Apr 28, 2010 1:34 pm 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
APRIL 28

warmup:

light sub. wrestling sparring

workout:

submission wrestling sparring
5 x 5 min

handstand pushups (against wall)
5-4-3-2-1

kneeling ab wheel rolls
10-8-6-4-2

KB snatches (24kg)
10-8-6-4-2/arm

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Log: viewtopic.php?f=5&t=54586


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 Post subject: Re: spede's workout log
 Post Posted: Thu Apr 29, 2010 4:22 pm 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
APRIL 29

alternating:
KB snatches (20kg/arm)
pull ups
burpees
reps: 10-9-8-7-6-5-4-3-2-1

standing ab wheel roll(against wall)
some reps

kneeling ab wheel roll
3 x 10

_________________
Log: viewtopic.php?f=5&t=54586


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