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wednesday

- treadmill run 7 km in 35:10

- pull up x 7,5,5

- TTB x 5

- stretch
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Progress Journals & Experimental Routines / Re: Party's Over!
« Last post by Mutumbo000 on Today at 09:01:03 am »
League Training-
31 players tonight. Awesome training session.

Yesterday I went for a 7km walk, which took 1 hour and 15 minutes.
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Progress Journals & Experimental Routines / Re: Age vs Vertical
« Last post by vag on Today at 06:27:33 am »
21 March2019

Bodyweight@session : ~84kg , bleh
Soreness : quads and calves from running. some abs
Injuries/aches : none

DEAD HANG PULLUPS:
10@BW
9@BW
8@BW
8@BW
-Wasn't feeling it. Wanted to be stronger. Second workout without progress.

SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg
-Solid, stronger than last time. But not ready to up.

DIPS:
12@BW
12@BW
11@BW
11@BW
-Same with pullups, got the reps but wasn't feeling as strong as i wanted.

TRICEPS ROPE PUSHDOWN:
12@100lbs ( + 10 lbs )
12@100lbs ( + 10 lbs )
11@100lbs ( + 10 lbs ) , ( -1 rep )
-Finally upped. Damn it got very hard @100.

SLANT BENCH LEG RAISE:
25@BW ( +2 reps )
23@BW
20@BW
-Very strong.

45 DEGREES BACK EXTENSION:
15@BW+5kg ( +5 kg ) , ( -10 reps )
15@BW+5kg ( +5 kg ) , ( -10 reps )
14@BW+5kg ( +5 kg ) , ( -6 reps )
-Woot, weighted back extensions now, spine looks strong!

Weaker than what i wanted on the core lifts. Was coming off a bad sleep and very tiring day though.
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Progress Journals & Experimental Routines / Re: chasing athleticism
« Last post by maxent on March 21, 2019, 11:29:54 pm »
Day 1/20 (cutting)

So im running out of time to get in shape, i decided i'd start actively cutting now. Will maintain my squat at a hopeful 160kg daily. I'm not there yet, will be going for a 157.5kg single today. Daily cardio (ofc), at least 10k steps/day .. reduce calories .. try to ball everyday. That's the plan.

Bodyweight is 88.8kg and the goal is to see the scale read sub 86kg by end of cut. Hopefully that happens in less than 3 weeks cos i need some time (a week at least) to recover from cutting before the comp (28 days to go). Sub 86kg is ideal case. Just cause psychologically it will feel good to see it read 85.x kg which is close to my ideal bw of 85kg. In reality i should be happy with anything under 87kg given the limited timeframe.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on March 21, 2019, 10:22:02 pm »
damn i'm 157 lb. lool.

behemoth.

03/21/2019
- sacral spine tender/achy

09:15 AM: speed rope: 40 min /// high tempo, tough
- https://www.strava.com/activities/2229362930





cranked up the rope speed kinda hard. lots of really fast blocks in there. so fast that i'd hope i'd mess up, but didn't, and just kept going. was funny.
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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by Coges on March 21, 2019, 10:06:55 pm »
21/03/19

Missed weights session yesterday. Will do that tonight and do a double on Friday.

Famous last words. Got busy and did nothing. Oh well.
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Date: 21/03/2019
Soreness: hips a little, quads

Condition: Alright day, was sweating a bit even though the workout is a typical workout I do. It might have been a little warmer than usual probably.

Warm up
   ankle mobility
   calf stretch for mobility
   hamstring stretch seated
   quad stretch on bench
   lying hamstring stretch
   lunge quad stretch
   glute bridges, single and double legs x 5 /w 5 second hold
   hip thrusts single and double leg with iliopsoas stretch holds
   high knee holds /w thigh strap @50kg
   back stretch front and back dynamic as usual

Pre workout treadmill run
   treadmill runs 23km/h @15% incline
      - 4 - 5 seconds no hold runs
      - 3 -4 second no hold runs
      - 5 second hold runs

Workout
   Partial Squats
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 4 x 7 @100kg

   Barbell Calf raises
      - 1 x 5 @100kg
      - 3 x 10 @140kg

   Back-extensions
      - 1 x 10 /w 10 seconds hold on last rep @bw
      - 1 x 10 /w 30 seconds hold on last rep holding 15kg plate

   Reverse single leg hyper extensions /w knee extension at end of rom
      - 3 x 7 each leg @35kg

   Full Deep Squats
      - 2 x 1 @50kg - limit, I can feel it in my lower back and my hips also, so stick to 40kg.

   Cable core rotations
      2 x 10 each side @20kg

   Shoulder press front and side
      - 2 x 7 each side @12.5kg dumbbells in each hand   

Cool down
   stretch
   cool down

Comment
It was a good session, for the partial squats I was using the bench to keep my feet wide but not sitting on it, but got rid of it. Was thinking if partial squats would be the same if there was a box which I descended just to touch it and then get up. The calf raises were easy didn't feel challenging or sore in my calves. I decided to try 50kg deep squats, which was difficult for my back and hips. The rest as normal.
     
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Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by John Stamos on March 21, 2019, 11:16:10 am »
Run 1.5: 13:28
I feel good but my pacing was horrible.  If I waited .2 for each increase I would have been at maybe 13 flat.
Oh well, still getting better.
The PD that I was training for last summer didn't fill their positions so I'm going to try again. Last time I had the fucked up wrists and couldn't do it.

Test is in September so fitness tests shouldn't be for a maybe mid winter next year.

Goalz: 9 to 10 min 1.5 mile
200lbs
150 push ups in a row
Idk sit ups just a lot in a minute.  Since I am older now my test will be easier lol at 29 it was 38 sit ups in a minute now it's like 34 or 32, was 12:28 mile now it's like 12:58.

Anyway enough talking gotta listen to rocky soundtracks n get moving

So cooper standard for me is 35 sit ups, 24 push ups, 12:53 1.5 mile.  I need to destroy it though
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MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« Last post by Mutumbo000 on March 21, 2019, 09:30:39 am »
<a href="http://www.youtube.com/watch?v=LGBYpfymGQo" target="_blank">http://www.youtube.com/watch?v=LGBYpfymGQo</a>
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Progress Journals & Experimental Routines / Re: New year new me
« Last post by gukl on March 21, 2019, 08:00:47 am »
Run 30m 12kmh

Legs really sore from lifting the other day

Saw les mis last night (theatre knee) and had quite a bit of wine so felt pretty MEh but nice to get something in
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