Spontanous Workout Check-In contd.

yesterday:
1000m row: 3.48mins
deadlift: 5@100kg 5@130kg 5@140kg 3@150kg
bench: 5@60kg 2x5@85kg 5@80kd 5@75kg
mill press: 2x5@45kg 5@50kd 2@50kg
Narrow grip bench @40 kg 1 set of 20 1 set of 14
Diamond push ups 12 reps
kroc rows @40kg 5 reps 8reps 10 reps 6 reps
3xf wide arm chins (got around 7 or 8 had to kip a bit on the last set.)

1.5 mile run home from the gym, forgot to time it, never mind.

had an epic nap when i got home too.

 

3 rounds of 30 dumbell swings, 20 box jumps and 5 pullups.

 

do you do them like a KB swing? or as an upper body exercise?

I recently saw a video of a dude doing what was like an explosive front raise with one DB, it looked good fun.

I'll viddy hunt when i get home

 

Like a kettlebell swing. You sort of hoist the thing overhead.

 

Managed to squat 3 reps at 140kg at bw of 80kg. First time I've lifted 3 plates on each side. I think I could do more but I had already done 2x5 at 135kg. I was wearing a belt but it felt pretty easy.

EDIT: Then I also managed to do front squats 3x5 100kg. No belt.

Dunno what it is at the momentt but I seem to be smashing though weights that I plateued at before.

 

^ Good job!

 

10x1 power hang snatch with, at most, 50 kg.

 

5x100m sprints on row machine with 12 sec rest's.
Deads: 2x5 @ 100kg 2x5 @130kg 2x5 @110kg
mill press: 2x5 @50kg 2x5 45kg
Push press: 1x6 65kg
bench 2x5 @85kg 1x5@ 80kg 2x5 75kg
bent over row: 6x6 80kg
Kroc rows: 3x5 @40kg 1x7 @40kg.
1.5 mile run.

Got my BW down to 89kg too so I'm feeling pretty chuffed and my BF is the lowest I've ever seen it. Really enjoying the training ATM


Props to Alex thats some great stats!!

 

Today was ment to be rest day as i did my usual 25 miler up on the hills yesterday (carrying a 60lb backpack) but ended up training.

Morning - 2 mile jog/slide / 45 mins circuit training in the park / 2 mile jog home

Afternoon -

Front squats - sets of 5 up to 75kg
Back squats - 5 x 5 @ 150kg
Squat swings 4 x 8 w/20kg DB

Bench - warm up then, 6 x 6 @ 95kg

DB bench / DB Rows - 4 x 8 each w/35kg DB's
Upright rows/BB shrugs - 4 x 8 each @ 45kg

Military press - 5 x 5 @ 75kg
S/DB press - 4 x 6 w/35kg DB's

Weighted dips - 7 x 5 w/25kg plate

10 mins skipping / light stretch / 2 mile walk home.

 

Bump.

Bench 4 singles at 100kg
Seated barbell press 6@30 6@45 5@50 4@50
9 wide arm pull ups
8 narrow pull ups (shoulder width)
8 neutral
JW press, 20 @ 20kg, 6@30 5@40
Dips 5x5

Pull ups weren't planned but got bored waiting for a barbell and plates. Delts will hate me tomorrow.

 

Missed our a set of 3 JW presses @ 50kg

 

Whats a JW Press?

 

30 Mile point to point speed march (spread out over six 5 mile routes) up on the moors carrying a 30kg backpack. The weather made the risk of injury pretty high, but i felt like testing myself. After half an hour i was soaked through and the backpack felt twice as heavy, while the wind threatened to blow me off the tops of the hills, which would have resulted in serious injury had i fallen in some places. The ground was also as bad as ive ever seen it up there. One particular 4 mile section runs through 'elephant' grass, hiding almost thigh deep bogs between the clumps. No fun at all. Thoughorly enjoyed it though, impressed with my stamina and endurance too.