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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Sat Aug 06, 2011 11:51 pm 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
4/8/2011

Strength (endurance) + core:

L-sit: 25, 21, 15, 20 secs

4x 35 pushups
4x 30 2-leg ham curls

4x Handstand (against wall) 20, 25,27, 32 secs
3x 35 + 1x 50 squats

3x [20 v-up, 20 superman, 30 Russian twist (no weight)]


Notes: Was away in London and staying in the hottest flat in the universe. Did well to squeeze a workout in, luckily it dovetailed well with the end of the back-off week and the planned light unweighted strength endurance workout. Absolutely dripping sweat by the end of it, that flat is so hot!

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Sat Aug 06, 2011 11:56 pm 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
Sat 5/8/2011: Rest

Sun 6/8/2011: Work Capacity 101

5 pull-ups
10 med ball slams
15 burpees (switched to 10, see below)
20 jumping jacks


Notes: Managed 9 rounds in 20 minutes. MUCH harder than expected. Rounds 1-5 had 15 burpees, then took a round as rest, and did 10 burpees in rounds 6-9.

Absolutely battered, though this comes on the back of Friday being a monumental and historic 15-hour beer session, then last night being numerous more beers followed by a long night of 'horizontal jogging' :mozilla_cool:

Glad I did it, and now back-off week is over I'm looking forward to getting back on the dumbbells and battering it.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Mon Aug 08, 2011 10:59 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
Mon 8/8/2011

AM - Core:

6x3 rollout to wall (moved back another couple of inches, have decided to really go after this)

4 [20 Russian twist (10kg), 20 V-up (7.5kg dumbbell in hands, strict form), 10 band side bends, 20 supermans, 8 Saxon side bends (7.5kg)]

bridge = 1 minute (again :) )


PM: Strength (max)

1-arm clean and press - 4x4 (25kg, 27.5kg, 30kg, 30kg)

Snatch - 4x3 (25kg, 27.5kg, 27.5kg, 27.5kg - (left arm failed 30 kg :( ))

4x5 pistol (10kg)
4x5 GHR

4x5 pullups (10kg, 10kg, 12.5kg, 12.5kg)
4x15 pushups (20kg, 22.5kg, 22.5kg, 25kg)

100 med ball slams = 3m 02s


Notes: Failed that poxy 30kg snatch with the left, but I KNOW it's due to technique. Didn't get the legs/hips involved and driving, had that 'this is my max weight' thing in my head. Meh... I can do it. And will :)

Anyway, other than that, a good day. I'm really hunting the full rollout, I pushed my loads up on almost everything, and took 35 seconds off my previous 100 med ball slam PB. Can't grumble.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Tue Aug 09, 2011 4:02 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1202
Location: London
Macc wrote:
BIG congrats on the burpees. Legendary stuff.

I have the stuff for the suspension trainer here, just need to hook it up. Can't wait to get into it!

Thanks, yeah it was good. The worst bit was how awkward it could be to fit 100 burpees in, you don't want to do too many before strength, but after your arms hardly work so it's not great to save them as a finisher neither.

Suspension trainer is great, I look forward to seeing how you use it. I couldn't find any of the gear at Homebase or B&Q, so had to get it all online. Still cheaper then the TRX one, and just as tricky.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Tue Aug 09, 2011 6:40 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
9/8/2011:

ICT #3: Deck of cards

Red cards = Burpees
Black cards = Push-ups

Time: 30:02

Notes: Brutal. Not had such a huge physical high after exercise for ages, possibly ever. Mental.

I could have gone harder, say, if someone was pointing a gun at me. So I'm a bit gutted I didn't go absolutely through the pain barrier, but it still f#ckin hurt. I'll take a minute or two off it next time, I swear... at least I've set a time for myself. What;s weird is I am looking forward to my next conditioning workout. I've gone mental!

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Wed Aug 10, 2011 10:45 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
10/8/2011

AM - Core:

6x4 rollout to wall

3x [20 Russian twist (10kg), 20 supermans, 6 Saxon side bends (10kg), 20 V-up with 7.5kg db, 10 band side bend]

Bridge = 58 seconds


PM - Strength (explosive):

5x3 2-db snatch (20kg)

5x3 push press (20kg)

4x [1-arm bench press (20kg), 8 plyo push-ups, 1min wall squat, 10 squat jumps]

2,4,6,8,2,4,6,8,2,4,6,8 pull-ups (30 secs between sets)

3x15 1-arm db swings (15kg)


Notes: Really chasing the full rollout now, moved back more and really felt the stomach working. The core workout was pretty heavy actually, despite only doing 3 circuits. those 10kg Saxons were serious!

The 2-db snatch was a long way from perfect form-wise, but I did it. And I 100% nailed one random behind the back pushup, a proper meaty smack. Going to focus more on these now...


General stuff: Improve snatch technique, get rollout. Eiiiuurgghhhh!

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Wed Aug 10, 2011 1:27 pm 
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Joined: Fri Feb 12, 2010 11:26 am
Posts: 1523
You know I was worried when I heard about those riots but I know Sir Macc is in some countryside castle complete with moat (filled with ale of course) and catapults. He peers down upon the rabble unconcerned except for the welfare of the fair maidens who join him for tea & 'horizontal jogging' each afternoon. :mozilla_laughing:

btw - this log is getting better'n'better - you are on it :thumbs-up:

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Log updates, GPP info, music, fight stuff...motivation..artsy.. and whatever else it morphs into > http://feelgood-training.tumblr.com


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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Wed Aug 10, 2011 7:31 pm 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
Verily sir, many a rumbustuous afternoon of 'activity' with fair maidens hast come to pass here.

What is more, shooting urchins from afar with one's catapults brings joy to the heart.

Life is good.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Thu Aug 11, 2011 8:40 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
11/8/2011

AM: EIT #3

400m run
20 med ball slams
rest 60 secs

x6

Notes: I was in such a hurry to get started I didn't start my stopwatch :doh: I felt alright after it - wiped out but alright. Ran harder than I thought I could, I'm not much of a runner.


PM: 15 minute skipping, variable speed, from 50 - 110%. Just for fun really, been ages since I really spent time with the rope. Getting the double unders with criss cross now, chaining up to three at a time :)

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Fri Aug 12, 2011 8:34 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
12/8/2011

AM - Core:

6x4 rollout to wall

3x [20 Russian twist (10kg), 20 band good mornings, 10 side bend, 100 chinnies, 20 side crunch with hold]

Bridge - 1min 3secs :)


PM - Strength (max):

4x4 1 db push press [20, 25, 27.5, 30kg]

5x10 30kg sandbag shouldering

4x [8 2-db RDL (25kg each), 6 2-db step up (20kg)]

4x [5 pull-up (12.5kg), 10 dip (15kg)]


Notes: F#ck me that was hard work. Not so much cos of the weight, but cos of my mind saying 'you could be playing xbox/drinking/doing something else' on a bloody loop, with increasing insistency throughout the workout. I did it though, and tbh I did bloody well. New PB on the push press, put weight on most other things. I'm still feeling my way with regard to what my max weights are, but I was a step closer to establishing it today. So

ATTN MIND

STFU

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