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spede
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Post subject: spede's workout log  Posted: Tue Apr 20, 2010 2:06 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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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!
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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
Last edited by spede on Wed Apr 28, 2010 1:38 pm, edited 1 time in total.
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Pencil Neck
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Post subject: Re: spede's workout log Posted: Tue Apr 20, 2010 3:29 pm |
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1297
Location: Finland
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WELCOME
!!ENJOY!!
_________________
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: Wed Apr 21, 2010 2:52 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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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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spede
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Post subject: Re: spede's workout log Posted: Thu Apr 22, 2010 2:11 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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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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spede
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Post subject: Re: spede's workout log Posted: Sat Apr 24, 2010 3:11 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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APRIL 23
OACU progression
rope climbing (with 2 ropes, height 5-6m)
5 reps
fartlek running 50 min
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APRIL 24
rest day
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spede
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Post subject: Re: spede's workout log Posted: Sun Apr 25, 2010 3:58 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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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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spede
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Post subject: Re: spede's workout log Posted: Mon Apr 26, 2010 1:29 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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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!!  ) 47,5kg FAIL! 30kg, 3 x 3 bench press85kg, 2 x 6 dragon flags3-2-1 evening:boxing sparring5 x 3min rounds submission wrestling sparring4 x 3-4min rounds planche progression (just tried to hold it few times, not even close yet  ) NOTE: I mixed boxing and wrestling rounds today. First round was boxing and second wrestling etc. It was fun and worked out well!
Last edited by spede on Tue Apr 27, 2010 3:57 pm, edited 1 time in total.
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spede
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Post subject: Re: spede's workout log Posted: Tue Apr 27, 2010 3:53 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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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.
Last edited by spede on Wed Apr 28, 2010 1:36 pm, edited 1 time in total.
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spede
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Post subject: Re: spede's workout log Posted: Wed Apr 28, 2010 1:34 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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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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spede
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Post subject: Re: spede's workout log Posted: Thu Apr 29, 2010 4:22 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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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
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