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spede
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Post subject: Re: spede's workout log  Posted: Fri Apr 30, 2010 10:54 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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APRIL 30 afternoon:OACU progressiontowel chin up (lowering the assisting hand for each rep) 6 x 1/arm coreTGU (20kg) 4-3-2-1/arm russian twist (20kg) 3 x 20 OACU progression (continues) rope climbing (with 2 ropes, height 5-6m) 4 reps rest 2 hThe Interval Challenge (EIT1)12 burpee24 pushup36 squat400m run x 4 rounds, no rest time: 13:38 
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spede
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Post subject: Re: spede's workout log Posted: Sun May 02, 2010 1:51 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 1
rest day
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MAY 2
chin up
20-15-10-5
swimming (lightly)
500m
stretching 10 min
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spede
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Post subject: Re: spede's workout log Posted: Tue May 04, 2010 2:06 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 3 submission wrestling5 x 5min sparring NOTE: I was exhausted, I think I'm getting sick.  Few rest days might be good idea.. -------------------------------------------------------------------- MAY 4
rest day
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spede
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Post subject: Re: spede's workout log Posted: Thu May 06, 2010 3:15 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 5 boxingfew rounds of technique training planche workfew reps hand stand/walking workpull up10-9-8-7-6-5-4-3-2-1 ------------------------------------------------------------------------------- MAY 6
midday:bench press60kg x 8 87,5kg, 2 x 6 afternoon:OACU progressionnegatives3 x 1/arm weighted chin up30kg x 4-3-2-1 some muscle up workclap pull upfew sets back squat50kg, 2 x 6 planche workfew reps standing ab wheel roll (searching limits) few reps, one succeeded!kneeling ab wheel roll1 x 10 NOTE: Nice progress with plance and SAWR  ! Though not with OACU and muscle ups, too many rest days i guess.. 
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Pencil Neck
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Post subject: Re: spede's workout log Posted: Thu May 06, 2010 4:33 pm |
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1297
Location: Finland
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Quote: standing ab wheel roll (searching limits)
few reps, one succeeded!
Congrats 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: Sat May 08, 2010 3:33 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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Thanks mate!
MAY 7
planche work
muscle up work
NOTE: I was renovating whole afternoon, enough training for that day
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MAY 8
morning:
warmup: jogging and stretching 10min
workout:
running(very hilly route)
3km, time 12.21
5 min rest
3km
jogging
10 min
afternoon:
warmup: kneeling ab wheel rolls, muscle up work
workout:
OACU progression, towel CU
3-2-1/arm
SAWR
3 x 1
psuedo push ups
3 x 20
pull ups
5-10-15-10-5
KAWR
10-7-4
planche work
some reps
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spede
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Post subject: Re: spede's workout log Posted: Sun May 09, 2010 2:05 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 9 DB snatch30kg x 3/arm 35kg x 1/arm 40kg, FAIL 25kg, 10-8-6-4-2/arm muscle up
1-2-2-2-2-2-1TGU (24kg) 3-2-1/arm planche workNOTE: I did my first muscle up today!  It wasn't that hard after all, it just took some time to figure out the technique.
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spede
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Post subject: Re: spede's workout log Posted: Mon May 10, 2010 12:43 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 10
morning:
sit up(weighted)
1 x 10
2,5kg x 8
5kg x 6
7,5kg x 4
10kg x 2
5kg x 6
1 x 8
pench press
40kg x 10
50kg x 8
60kg x 6
70kg x 4
80kg x 2
40kg x 10
back squat
50kg x 8
60kg x 6
70kg x 4
80kg x 2 x 2
50kg x 6
muscle up
5-3-1-1-1-1-1
evening:
sparring rounds:
boxing
4 x 2min
submission wrestling
2 x 5min
MMA
2 x 3min
1 x 5min
rope climbing(with two ropes)
4 x 4m
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spede
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Post subject: Re: spede's workout log Posted: Tue May 11, 2010 11:46 am |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 11
warmup:DB snatches, muscle ups, chin ups, squats
workout:
OACU progression
static holds
middle position x 2/arm
bottom position x 2/arm
top position x 1/arm
towel CU
3-2-1/arm
back squat
52,5kg, 2 x 6
planche progression 20min
Last edited by spede on Thu May 13, 2010 12:13 pm, edited 1 time in total.
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spede
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Post subject: Re: spede's workout log Posted: Thu May 13, 2010 12:12 pm |
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Joined: Fri Apr 09, 2010 2:48 pm
Posts: 530
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MAY 12
morning:
jogging
6km
bench press
60kg x 10
90kg, 2 x 6
evening:
300 from Gym Jones
25x pull up
50x deadlift, 62kg
50x push up
50x box jump, height 24"
50x floor wiper, 62kg (one-count)
50x KB clean and press, 16kg
25x pull up
time: 17:25
NOTE: I need more training with kipping pull ups. Can't do those correctly yet.
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MAY 13
CU
5-10-15-10-5
dips
5-10-15-20-25-20-15-10-5
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