Unleashing The Beast Within

Discussion in 'Training Logs' started by miaou, Dec 2, 2012.

  1. miaou

    miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,507
    Likes Received:
    636
    Monday, February 26

    SkiErg + Rower + AssaultBike

    600+600+1200m

    A. DB Curl & Press
    10/15/17.5/17.5's x10+10

    B. Kettlebell Swings
    16/20/24 x20

    A. Alternating Incline DB Press
    17.5's x20+20 x3

    B. Ring Rows
    x20 x3

    Squat
    60x8 x3 - last rep paused

    A. Ring Dips
    x10/10/12

    B. Ring Chin-Ups
    x10/10/10/12

    C. Good Mornings
    60 x10 x3

    A. Incline DB Flies
    10/17.5/17.5's x20

    B. W's
    10's x20 x3

    C. Fitball Crunches
    x20 x3

    D. Roll-Outs
    x20 x3


    Left quad tendonitis has flared up from Friday's squats. Even very light squats produced some pain today. Lower back still sensitised and stiff.


    I guess I have to whore myself out to get someone to post in my log these days, lol.
     
    Last edited: Feb 27, 2018
    NurseKnuckles likes this.
  2. miaou

    miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,507
    Likes Received:
    636
    Tuesday, February 27

    Hip Thrusts
    60/100/140/160 x8

    A. Dips
    x10 x3

    B. Pull-Ups
    x10 x3
     
    Aleks Sytsevich likes this.
  3. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

    Joined:
    Aug 2, 2010
    Messages:
    1,582
    Likes Received:
    623
    Location:
    Winnipeg
    We all have to start somewhere, meow
     
  4. miaou

    miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,507
    Likes Received:
    636
    Wednesday, February 28

    SkiErg + Rower + AssaultBike

    600+600+1200 m

    DB Curl & Press
    10/15/17.5 x8+8

    A. Bench Press
    80/85/90/85/80 x10

    B. Face Pulls
    GRN x20 x3

    Full-ROM RDL
    80/100/100 x8

    A. Alternating Incline DB Press
    17.5 x15+15
    30 x10+10

    B. Chin-Ups
    x12/12/15

    BTN Snatch-Grip Press
    20 x10 x3

    A. Lateral DB Raise
    10 x20 x3

    B. Ring T's + Y's
    x10+10

    C. Hanging Leg Raises
    x8 x3

    D. Fitball Leg Curls
    x20 x3

    E. Hollow Rocks
    x16 x3


    Lower-back is less painful, still sensitised to extension.
     
  5. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

    Joined:
    Aug 2, 2010
    Messages:
    1,582
    Likes Received:
    623
    Location:
    Winnipeg
    Tell me moar.
     
  6. miaou

    miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,507
    Likes Received:
    636
    Friday, March 2

    SkiErg + Rower + AssaultBike

    600+600+1200 m

    A. DB Curl & Press
    10/17.5/17.5’s x10+10

    B. Kettlebell Swings
    16/20/24 x20

    Hang Power Cleans
    80 x6 x3

    A. Bench Press - last rep paused
    80 x5
    100 x5/5/8

    B. Face Pulls
    GRN x15 x4

    Deadlifts
    100/120/140 x8

    A. Ring Dips
    x10 x3

    B. Ring L-Sit Chin-Ups
    x10 x3

    A. Incline DB Flies
    10/15/15’s x20

    B. T’s
    5’s x20

    C. Strict Sit-Ups
    x12 x3

    D. GHD Back Extensions
    x12 x3
     
  7. miaou

    miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,507
    Likes Received:
    636
    Monday, March 5

    SkiErg + Rower + AssaultBike

    600+600+1200m

    A. Kettlebell Swings
    16/20/24 x20

    B. DB Curl & Press
    10/17.5/17.5's x10+10

    Hang Power Cleans
    60/80/90/80 x5

    Squat - last rep paused
    100/120/140 x5

    A. Ring Dips
    x10/10/14

    B. Ring Chin-Up
    x10/10/14

    A. Seated Rounded-Back Good Mornings
    20/30/40 x10

    B. DB Press
    17.5's x30
    30's x15 x2

    C. Ring Rows
    x20 x3

    A. Incline DB Flies
    10's x30
    17.5's x20 x2

    B. W's
    7.5's x20 x3

    C. Hanging Leg Raises
    x10 x3

    D. Roll-Outs
    x20 x3


    Very small low-back spasm at the 90kg clean set. Some right quad tendon pain.


    Bodyweight during practice (almost fasted) = 88.5 kg
     
  8. miaou

    miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,507
    Likes Received:
    636
    Wednesday, March 7

    SkiErg + Rower + AssaultBike

    600+600+1200 m

    A. DB Curl & Press
    10/17.5/17.5's x10+10

    B. KettleBell Swings
    16/20/24 x20

    RDLs (full ROM)
    80/100/120 x8

    A. Bench Press (last rep paused)
    80/90/100/105/105/105 x5

    B. Pull-Aparts
    BLU x15 x3

    A. Squat Snatch-Grip Press
    20 x10 x3

    B. Jefferson Curl
    20 x5 x3

    A. Lateral DB Raise
    10's x20 x3

    B. Ring T & Y
    x10+10 x3

    C. Fitball Crunches
    x20 x3

    Barefoot Run
    4 k

    Pull-Ups
    x12/12/15
     
  9. golvmopp

    golvmopp Always outnumbered, never outgunned

    Joined:
    May 6, 2010
    Messages:
    3,338
    Likes Received:
    832
    Location:
    Target rich environment
    The amount of exercises makes me dizzier than the n00dz did.
     
  10. miaou

    miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,507
    Likes Received:
    636
    Friday, March 9

    SkiErg + Rower + AirBike

    600+600+1200 m

    A. DB Curl & Press
    10/17.5/17.5's x8+8

    B. Kettlebell Swings
    16/20/24 x20

    Hang Power Cleans
    80/90/90 x5

    A. Alternating Incline DB Press
    15's x15
    30's x10/10/12

    B. Ring Rows
    x20 x4

    RFE Split Squat
    15's x8+8
    30's x6+6 x3

    A. Ring Dips
    x10/10/12

    B. Chin-Ups
    x10/10/16

    A. Seated Rounded-Back Good Mornings
    20/30/40 x10

    B. Incline DB Flies
    10/17.5/17.5's x20

    C. W's
    7.5's x20 x3

    D. Strict Sit-Ups
    x10 x3

    E. Hollow Rocks
    x10 x3


    Yeah, I'm having a legitimately hard time recovering from all this work.
     
  11. miaou

    miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,507
    Likes Received:
    636
    Monday, March 12

    SkiErg + Rower + AirBike

    600+600+1200 m

    A. DB Curl & Press
    10/17.5/17.5's x10+10

    B. Kettlebell Swings
    16/20/24 x20

    Hang Power Cleans
    80/90/90/90 x4

    A. Ring Dips
    x10/10/12

    B. Ring Chin-Ups
    x10/10/12

    A. Alternating Incline DB Press
    17.5's x20+20
    30's x10/12

    B. One-Arm DB Row
    30 x15+15 x3

    C. RDL (full ROM)
    60/100/120 x8

    A. Incline KB Flies
    12/16 x20
    20 x15

    B. Seated Rounded-Back Good Mornings
    20/30/40 x10

    C. T's
    5's x20 x3

    D. Hanging Leg Raises
    x10 x3

    E. GHD Sit-Ups
    x15 x3


    Lumbar extension is still sensitised, but lower-back felt better training today than it has since mid-January.
     
  12. belph

    belph Pissing into the wind.

    Joined:
    Oct 16, 2010
    Messages:
    10,688
    Likes Received:
    928
    Location:
    Your freezer
    Still going strong, I see. What are T's?
     
  13. miaou

    miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,507
    Likes Received:
    636
    Wednesday, March 14

    SkiErg + Rower + AirBike

    600+600+1200m

    Power Snatch + Hang Power Snatch
    60 x1+2 x3

    DB Curl & Press
    10/17.5/17.5's x10+10

    Deadlifts (6 cm deficit)
    100/120/140 x8

    A. Bench Press
    80/90/100/105/110 x5
    100 x9+F

    B. Face Pulls
    GRN x20 x4

    Jefferson Curls
    20/25/30 x8

    A. Incline DB Press
    17.5's x25/25/30

    B. Pull-Ups
    x12/12/18

    A. Lateral DB Raises
    10's x20 x3

    B. Ring T & Y
    x10+10 x3

    C. Fitball Crunches
    x15/15/20

    D. Roll-Outs
    x15/15/20


    Right shoulder didn't appreciate the hang power snatches. Lower back felt a bit better on the Jefferson curls than it did in previous weeks.

    Definitely not "strong", but at least I'm still going.

    "T's" are chest-supported rear-delt flies with the elbows at full extension ("W's" are the same, with elbows flexed).

    You have you been doing? I see you're becoming a martial artist now.)
     
    Last edited: Mar 14, 2018
  14. miaou

    miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,507
    Likes Received:
    636
    Thursday, March 15

    Barefoot Running

    2k
     
  15. miaou

    miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,507
    Likes Received:
    636
    Friday, March 16

    SkiErg + Rower + AirBike

    600+600+1200 m

    A. Kettlebell Swings
    16/20/24 x20

    B. DB Curl & Press
    10/17.5/17.5's x10+10

    Hang Power Cleans
    90/95/100 x3
    90 x5

    A. Alternating Incline DB Press
    17.5's x15+15
    30's x10+10 x3

    B. Ring Rows
    x20 x4

    Squat - last rep paused
    100/120/140 x5

    A. Ring Dips
    x10/10/12

    B. Ring Chin-Ups
    x10/10/12

    A. Seated Rounded-Back Good Mornings
    20/30/40/45 x10

    B. Squat Snatch-Grip Press
    20/25/25 x10

    A. Incline DB Flies
    17.5's x20 x3

    B. W's
    10 x20 x3

    C. Sit-Ups
    x12 x3

    D. Hollow Rocks
    x12 x3


    First time in a long while that there was no knee pain (on the left quad tendon insertion) during squats.
     
  16. belph

    belph Pissing into the wind.

    Joined:
    Oct 16, 2010
    Messages:
    10,688
    Likes Received:
    928
    Location:
    Your freezer
    Ultimately that's all that matters, I guess. You're kicking ass.

    Been doing alright, just got hooked on striking and grappling. How about you ?
     
  17. miaou

    miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,507
    Likes Received:
    636
    I used to be hooked on kick-boxing for many years when I was young. I tried grappling a few years ago, I liked it but my body was just too frail for it.

    This winter has been terrible for me. I’m counting the days to finish this contract (exactly 57 days left) and then I’ll try to gather the broken pieces and make a plan for the future.

    Happy to hear you’re doing well, bro.
     
  18. miaou

    miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,507
    Likes Received:
    636
    Sunday, March 18

    Shoulder Resistance-Band Complex

    x2 sets


    Maintenance work.
     
  19. belph

    belph Pissing into the wind.

    Joined:
    Oct 16, 2010
    Messages:
    10,688
    Likes Received:
    928
    Location:
    Your freezer
    You still with that bball team? I thought things were going well.
     
  20. miaou

    miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,507
    Likes Received:
    636
    Monday, March 19

    SkiErg + Rower + AirBike

    600+600+1200 m

    A. DB Curl & Press
    10/17.5/17.5 x10+10

    B. Kettlebell Swings
    16/20/24 x20

    Hang Power Cleans
    95 x3/3/3/5

    A. Alternating Incline DB Press
    17.5 x15+15
    30 x10+10 x2

    B. Ring Rows
    x20 x3

    A. RFE Split Squat
    30's x8+8 x3

    B. Face Pulls
    BLU x20 x3

    A. Ring Dips
    x10/10/12

    B. Ring Chin-Ups
    x10/10/12

    C. Jefferson Curls
    20/25/30/35 x8

    A. DB Flies
    10/15/17.5's x20

    B. T's
    5/5/7.5's x20

    C. Hanging Leg Raises
    x10 x3

    D. Roll-Outs
    x10/10/20


    Right shoulder still a bit aggravated from last Wednesday's hang power snatches. Left quad tendon insertion still painful to palpation, but no pain during movement.


    Thing went excellent with the team last season. They also went pretty well last summer, with the Ukrainian national team. This season has been a total and unmitigated disaster.
     
    Last edited: Mar 19, 2018

Share This Page