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Author Topic: cowed77's time to get up!  (Read 185372 times)

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adarqui

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Re: from bull to beast, hopefully...
« Reply #315 on: July 26, 2010, 04:48:39 pm »
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Quote from: cowed77 on July 26, 2010, 02:46:57 pm
week 38
GPP week 1: monday

Prehab:
shoulder rotations, Peterson stepups, cobras

some warmup sprints.
sprints
5 x ~20m, incline abt 15-20 degrees. couldnt find a safe flat road to run haha.

ME jumps
abt 8 times. not at a rim, so couldnt gauge.

MR tuck jumps
4 x 10

REA squats
4 x 3 x 42.5kg

18" stepups. not too sure abt the height, but just below my knee.
3 x 8 x 60kg

Reverse lunge
3 x 8 x 15kg each hand

calf raises
4 x 5 x 80kg, feet elevated abit on small 5kg plate

pullups
3 x 10

dips
3 x 15

nice, but did you forget to include squat? :D

- SQUAT: (??) 3 x 8, 2 minutes rest between sets

we've got to progress those reverse lunge weights into something beastly :P

peace
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cowed77

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Re: from bull to beast, hopefully...
« Reply #316 on: July 26, 2010, 06:05:47 pm »
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oops, edited already.

haha, its the first time im doin reverse lunges, so i thought to start slow, seein how i had another 3 days more.
but yea, 60kg in total is weak sauce haha!
i was trying to do it with my hams, and not to rely on quad, due to zgin's comments of reverse lunges being ass rape making me think its more a posterior exercise haha!
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #317 on: July 26, 2010, 06:50:13 pm »
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Quote from: cowed77 on July 26, 2010, 06:05:47 pm
oops, edited already.

haha, its the first time im doin reverse lunges, so i thought to start slow, seein how i had another 3 days more.
but yea, 60kg in total is weak sauce haha!
i was trying to do it with my hams, and not to rely on quad, due to zgin's comments of reverse lunges being ass rape making me think its more a posterior exercise haha!

yup, the reverse lunges are for glutes/hams, just keep shin near perpendicular with the ground and have the back leg's knee a few inches from ground, and the glutes will get smashed :D

peace
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cowed77

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Re: from bull to beast, hopefully...
« Reply #318 on: July 27, 2010, 12:31:38 pm »
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week 38
GPP week 1: Tues, upper A

Prehab: shoulder, vmo, cobras

sprint warmup
SVJ: 2 x 5

Tempo sprints: 50m (approx 70%)
1 x 5
1 x 3

S1: Bench
8 x 60, 65, 67.5
S2: Seated rows
8 x 45, 45, 45, 45

S2: incline DB bench
8 x 17.5, 20, 17.5
S2: weighted pullups
8 x 5, 5, BW, BW

S3: pulley tricep pushdown
8 x 21, 24, 24
S3: EZ bar bicep curls
8 x 10, 15, 15
S3: shoulder matrix
8 x 5, 5 , 5

raised plank
1.5 min
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #319 on: July 27, 2010, 12:33:38 pm »
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i think my back need more work as compared to the front.

i could do more for the incline bench, but had to cut back abit to save some gas for the pullups.

its the first time im doing sets of more than 8 reps, gotta get used to it...
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #320 on: July 27, 2010, 12:47:17 pm »
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darq, could u do the weights in kg? :D

for the walking lunges, im afraid the highest i can go is 60kg, cos the heaviest db is 30kg, and doin it with a barbell is impossible... :(
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BW: 74kg
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reach: 220cm

LBSS

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Re: from bull to beast, hopefully...
« Reply #321 on: July 27, 2010, 03:57:50 pm »
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Quote from: cowed77 on July 27, 2010, 12:47:17 pm
darq, could u do the weights in kg? :D

Winner of the laziest forum member of the day award  ;)
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vag

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Re: from bull to beast, hopefully...
« Reply #322 on: July 27, 2010, 04:14:18 pm »
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Quote from: LBSS on July 27, 2010, 03:57:50 pm
Quote from: cowed77 on July 27, 2010, 12:47:17 pm
darq, could u do the weights in kg? :D

Winner of the laziest forum member of the day award  ;)

x2,2 ( that is the kg to lbs transformation ratio ) ! :D
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: from bull to beast, hopefully...
« Reply #323 on: July 27, 2010, 05:15:30 pm »
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Quote from: cowed77 on July 27, 2010, 12:33:38 pm
i think my back need more work as compared to the front.

i could do more for the incline bench, but had to cut back abit to save some gas for the pullups.

its the first time im doing sets of more than 8 reps, gotta get used to it...

ya that's why we're doing more back work (pulls) than presses.

ya we're just breaking in right now, we'll have some strength sessions thrown in eventually.. but right now it's all volume!

peace
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cowed77

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Re: from bull to beast, hopefully...
« Reply #324 on: July 28, 2010, 12:31:32 pm »
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week 38
GPP week 1: Wed, lower B

warmup, prehab
sprint warmup
sprint: 3 x ME, approx 20m

ME jumps

(fuck, forgot the tuck jumps!)

jump squats
5 x 3 x 20kg

Pin squats
8 x 60, 80, 90

DB walking lunges (3sec pause)
7, 5, 4, 5 x 25kg each hand

grip gave out on this, had to drop the weights, and regroup before retrying.

dips
2 x 20

pullups
1 x 15

losing grip, couldnt hang on properly :/
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #325 on: July 28, 2010, 12:32:25 pm »
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how do i do seated calf raises?

unilaterally, with DB on thigh?

or perhaps, setting it up at the smith?
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BW: 74kg
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cowed77

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Re: from bull to beast, hopefully...
« Reply #326 on: July 28, 2010, 04:15:34 pm »
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wassup for next week dude?
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adarqui

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Re: from bull to beast, hopefully...
« Reply #327 on: July 28, 2010, 05:24:34 pm »
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Quote from: cowed77 on July 28, 2010, 12:32:25 pm
how do i do seated calf raises?

unilaterally, with DB on thigh?

or perhaps, setting it up at the smith?

go DB on thigh, front of foot on some plates.
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adarqui

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Re: from bull to beast, hopefully...
« Reply #328 on: July 28, 2010, 05:25:44 pm »
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Quote from: cowed77 on July 28, 2010, 12:31:32 pm
week 38
GPP week 1: Wed, lower B

warmup, prehab
sprint warmup
sprint: 3 x ME, approx 20m

ME jumps

(fuck, forgot the tuck jumps!)

jump squats
5 x 3 x 20kg

Pin squats
8 x 60, 80, 90

DB walking lunges (3sec pause)
7, 5, 4, 5 x 25kg each hand

grip gave out on this, had to drop the weights, and regroup before retrying.

dips
2 x 20

pullups
1 x 15

losing grip, couldnt hang on properly :/

if grip is an issue, is it possible to do barbell ? or how about wrist straps for the db's? wrist straps would help alot.

nice session man!
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adarqui

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Re: from bull to beast, hopefully...
« Reply #329 on: July 29, 2010, 04:38:38 am »
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Quote from: cowed77 on July 28, 2010, 04:15:34 pm
wassup for next week dude?

u still gotta do upper B broham!

:D

i'll post each workout like I do with rip, once you finish upper B.. with weights etc..

peace man
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