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 Post subject: Re: spede's workout log
 Post Posted: Mon Feb 06, 2012 4:26 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
FEBRUARY 4

weighted CU (10kg)
10-9-8-7-6-5-4-3-2-1

alternating:
push up x 20
sit up x 20
KB snatch (24kg KB) x 10/arm
3 rounds

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

FEBRUARY 5

rest

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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 Feb 06, 2012 4:30 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
FEBRUARY 6

bouldering
60min


then:

front squat
60kg, 4 x 6

bench press (exposive)
60kg, 5 x 6

hanging leg raise
4 x 8

KB windmill
24kg, 3 x 5/arm

chin up (different stances)
7 x 8

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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 Feb 09, 2012 6:24 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
FEBRUARY 7

submission wrestling training
90min

sparring:
6 x 3min


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


FEBRUARY 8

warmup:
rowing 1000m
workout:

thruster (40kg)
10-9-8-7-6-5-4-3-2-1

dip
6 x 10

hanging leg raise
3 x 8

side plank
1min/side
plank
1min

rowing
1000m

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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 Feb 09, 2012 6:32 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
FEBRUARY 9

weighted CU
BW x 5
20kg, 3 x 5

ring MU
5 x 3

chin up (hardened with resistance band)
8-7-6-5

KAWR
3 x 10

heavy bag sparring
3 x 2min

cycling
10min

NOTE: My lower back feels so good at the moment. Nice to do some ab wheel rolls for a very long time!

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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 Feb 12, 2012 5:34 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
FEBRUARY 10

off



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

FEBRUARY 11

running
35min

then:

push up
3 x 30

KAWR
3 x 10

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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 Feb 12, 2012 5:36 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
FEBRUARY 12


bouldering
60min


chin up
4 x 10

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


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 Post subject: Re: spede's workout log
 Post Posted: Tue Feb 14, 2012 3:29 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
FEBRUARY 13

rest



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

FEBRUARY 14


weighted CU
BW x 5
20kg x 5
30kg, 1-2-3-4-4-3-2-1

front squat
60kg x 6
70kg x 6
80kg, 3 x 6

ring MU
5 x 3

dragon flag (one leg bended)
4 x 2

ring dip
3 x 10

finisher:
KB swing
24kg x 80
sit up
x 50

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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 Feb 16, 2012 5:27 am 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
FEBRUARY 15

exercise bike cycling
40min


chin up
10 x 5
1set/1min


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

FEBRUARY 16

rest

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 Post subject: Re: spede's workout log
 Post Posted: Thu Feb 16, 2012 7:10 am 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1332
Location: Finland
excercise bike what the HELL mate!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!?????????????????????????????????

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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: Tue Feb 21, 2012 9:43 pm 

Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
Pencil Neck wrote:
excercise bike what the HELL mate!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!?????????????????????????????????




HAHA I know. This dark winter makes me too lazy to go out and run..



FEBRUARY 18-20


off/hangover...


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

FEBRUARY 21

bench press
60kg x 10
80kg, 3 x 5

weighted CU (10kg)
1-2-3-4-5-6-7-8-9

KB swing
32kg x 30

BW squat
x 30


NOTE: Still felt last weekend :puke-huge:

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