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spede
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Post subject: Re: spede's workout log  Posted: Mon Feb 06, 2012 4:26 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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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
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FEBRUARY 5
rest
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spede
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Post subject: Re: spede's workout log Posted: Mon Feb 06, 2012 4:30 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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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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spede
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Post subject: Re: spede's workout log Posted: Thu Feb 09, 2012 6:24 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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FEBRUARY 7
submission wrestling training
90min
sparring:
6 x 3min
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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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spede
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Post subject: Re: spede's workout log Posted: Thu Feb 09, 2012 6:32 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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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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spede
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Post subject: Re: spede's workout log Posted: Sun Feb 12, 2012 5:34 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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FEBRUARY 10
off
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FEBRUARY 11
running
35min
then:
push up
3 x 30
KAWR
3 x 10
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spede
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Post subject: Re: spede's workout log Posted: Sun Feb 12, 2012 5:36 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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FEBRUARY 12
bouldering
60min
chin up
4 x 10
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spede
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Post subject: Re: spede's workout log Posted: Tue Feb 14, 2012 3:29 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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FEBRUARY 13
rest
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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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spede
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Post subject: Re: spede's workout log Posted: Thu Feb 16, 2012 5:27 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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FEBRUARY 15
exercise bike cycling
40min
chin up
10 x 5
1set/1min
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FEBRUARY 16
rest
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Pencil Neck
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Post subject: Re: spede's workout log Posted: Thu Feb 16, 2012 7:10 am |
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1298
Location: Finland
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excercise bike what the HELL mate!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!?????????????????????????????????
_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min
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spede
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Post subject: Re: spede's workout log Posted: Tue Feb 21, 2012 9:43 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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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 press60kg x 10 80kg, 3 x 5 weighted CU (10kg) 1-2-3-4-5-6-7-8-9 KB swing32kg x 30 BW squatx 30 NOTE: Still felt last weekend 
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