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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Sun Jan 08, 2012 4:10 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1094
Thanks Tom :)

Saturday 7/1/2012 was rest - much needed!

Today 8/1/2012 - core stuff:

4x [5 glider rollouts, 10 band side bends per side *, 15 2-band good mornings, bridge (70s, 61s, 55s, 53s)]

(* last set was very slow side crunches - blisters made side bends very painful)

30s plank / 30s left side plank / 30s right side plank

5 circuits continuously


Notes: At my bird's gaff, she's working, football on the radio, not done any dedicated core stuff for ages... why not :)

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Sun Jan 08, 2012 5:29 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
I was more thinking when in the gym, I always seem to forget the important bits. Put a board up today though, so that should help. Think I'll get a diary too though actually, a hard copy of my log might be useful.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Mon Jan 09, 2012 6:42 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1094
9/1/2012

Strength (max)

1db C+P: 5 @ 25kg, 3 x 4 @ 37.5kg

Lat machine 'chins': 7 @ 98kg, 8 @ 91kg, 9 @ 84kg

1db bench: 3x4 @ 35kg
Squat machine: 3x5 @ 97.5kg


Notes: Ultra-fast, very heavy and very efficient session at the community gym near my missus' gaff. 37.5kg is the biggest db they have, but 3x4 is pretty good. Will get a few more reps in there and then start 2db C+Ps to keep progressing. Got some funny looks from the trendy geezer doing 12.5kg seated bicep curls, with my grunting. Dozy knob didn't even look like he was sweating...

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Tue Jan 10, 2012 5:44 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1094
10/1/2012

Studio run:

Out: 6:56
In: 6:55


Notes: Not a bad time really.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Tue Jan 10, 2012 6:26 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
Macc wrote:
I just have a little pocket diary that I take to the gym (well - everywhere!). Does the trick, but you have to write nice and small or you run out of space on those big workouts... :D

Just picked up a diary, a biggish one with a page a day, so it should do. Stupidly is has 2011s dates in aswell, so half the diary goes to waste!

Quote:
Got some funny looks from the trendy geezer doing 12.5kg seated bicep curls, with my grunting. Dozy knob didn't even look like he was sweating...

Was he wearing jeans? I see a couple of guys in my gym who prance about in their best clothes, just doing a couple curls here and there. Hmm, I won't say anything else.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Wed Jan 11, 2012 1:24 pm 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1094
11/1/2012

Strength (exp)

Rollouts: 4x5

2db push press: 8x3 @ 25kg per db

4x [iso wall push, 8 behind back plyo pushups / 1min max-contraction wall squat, 10 squat jumps]

3x [20 russian twists @ 10kg, 15 v-ups @ 10kg, 15 BW supermans]


Notes: Loved this - been thinking about russian twists for a few days so stuck em in there. Back plyos had a few resoundingly good claps in there. Improvement.

If there is a less pleasant thing in the world than 1min max-contraction wall squats followed by 10 squat jumps, I either want it shot, or don't want to know about it. C#nt.

Rollouts just do NOT get any easier... Still hard work all the way.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Thu Jan 12, 2012 1:18 am 

Joined: Mon Aug 14, 2006 7:33 am
Posts: 7810
Location: Buffalo NY
Thanks for the heads up, will look for it now! Keep up the rollouts, they are hard but fun.

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-reach & maintain single digit bf
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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Thu Jan 12, 2012 9:03 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1094
12/1/2012: Rest :)

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Fri Jan 13, 2012 10:41 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1094
13/1/2012

Strength (max)

Deadlift: 6 @ 70kg, 5 @ 110kg, 5 @ 145kg :) , 6 @ 130kg

Chins: 6 @ 25kg, 9 @ 15kg, 10 @ 10kg

Bench: 8 @ 60, 4 @ 90kg, 6 @ 80kg, 7 @ 72.5kg
Leg press: 6, 5, 6 @ 125kg


Notes: Loving the short, heavy sessions. Enjoying RPT training too, makes it nice and quick. Got to 5 @ 145kg on my deadlift, will up the weight on that now, and started to bring up the chins from the bottom up. Also 4 @ 90 on the bench. Ate like a bastard. Good times.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Sat Jan 14, 2012 4:35 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1094
14/1/2012

Rest


Wanted to do a killer conditioning workout today, but I'm bloody ill for the first time in ages. Yellow shit coming out of my head, sore throat, bunged up, pissed off. A bit achey from yesterday's deadlifting so I spose it isn't a bad thing. Might do some gentle rope work tomorrow though.

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