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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Sun Jan 22, 2012 3:22 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
22/1/2012

5 mile jog

Notes: Didn't bother to time it, just went for super-duper low-intensity (16h fasted). Done as much for something to do as anything else. Don't normally jog but it was by the seaside, nice day... All good.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Sun Jan 22, 2012 4:47 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1202
Location: London
That was something I thought about, but I can only get down to the gym two days a week and I'm not ready to take away a day of squats. What do you reckon a front squat/deadlift combo would do? Less pressure on the back.

Yeah I've changed some things around slightly and it's going better, my other stuff was a bit stale. I've had this log coming up to a year now (come April), and looking back the progress is clear. I'm sure you know what I mean.

Macc wrote:
5 mile jog


Run on the beach sounds nice, never done one of those. Running early morning in London is surprisingly nice too, it's really calm as opposed to what it's like just a few hours later. I find long slow runs quite good for collecting my thoughts, and they help more than you'd think when it comes to balls to the wall conditioning sessions.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Tue Jan 24, 2012 11:03 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
23/1/2012

Strength (max):

1db C+P: 5 @ 25kg, 3x4 @ 37.5kg

1db snatch: 5 @ 25kg, 4 @ 35kg, 2x3 @ 37.5kg

Lat machine 'chins': 9 @ 98kg, 9 @ 91kg, 10 @ 84kg

1db bench: 4x5 @ 35kg
Squat machine: 3, 3, 6, 6 @ 97kg


Notes: Had the squat machine thing set up all wring, hence the first two skewed sets. Found out there is another slightly more serious gym a bit further from my lady's place, but not too far. Might have to go there as I am now snatching the biggest db they have at this place. So :), but :(. Or perhaps the other way around.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Tue Jan 24, 2012 11:10 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
Oh and today 24/1/2012

rest

:)

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Wed Jan 25, 2012 12:31 pm 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
25/1/2012

Strength (explosive)

L-sit - 19, 12, 13, 10, 11s

2db side snatch - 5x3 @ 25kg

2db push press - 5x3 @ 25kg

1 arm strong band pull - 4x10
Squat jump (+12kg) - 4x10

Behind-back plyo w/iso push - 4x8
Knee tuck (+12kg) - 4x10

3x [5 glider rollouts, 15 supermans, 20 Russian twist (10kg)]


Notes: Not bad all round, fairly solid. Snatches were better than last time but not great. Dunno what happened there, took my eye off this exercise it seems... Might drop to 22.5kg per db. Behind back plyos were great, best yet by miles. Took some video on my BBerry but can't find my USB cable now. Started with L-sits as low back still ain't 100% after deadlifts last Friday (!), another exercise I have lost a lot on. Jeezus. I put some rollouts in once thoroughly warmed up though, and some unweighted supermans just.. well, just cos I thought I should get it moving. Should be ok for Friday though.

Rope tomorrow I reckon.

EDIT: Ok, here's my vid... this is the first video I have EVER uploaded :mozilla_surprised:

http://www.youtube.com/watch?v=MuoO1heTaO4&feature=youtu.be

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Fri Jan 27, 2012 5:35 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
26/1/2012 was rest (bloody busy)

27/1/2012

Strength (max)

Deadlift: 6x70kg, 5x110kg, 3x150kg, 4x135kg

Chins: 7x25kg, 8x17.5kg, 9x10kg

Bench: 10x42.5kg, 6x70kg, 4.8@90kg, 9x80kg, 9x75kg
Leg press: 4x8 @ 125kg


Notes: Battered it today. DL was much more solid than last time at 150kg. Bench was very good, fit in an extra set at the end. The max (90kg) is down as 4.8 as my usual spotter said it brushed his finger... no more, but I don't want any touching at all! Next time. Smacked the leg press too. Alllll good.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Mon Jan 30, 2012 7:06 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
Missed a few days of logging - not of training though...

28/1/2012 - rest mostly, but a couple of hours' fasted drumming in there :D

29/1/2012 - 20 minutes of running/pullups/dips. Not quite max intensity, but no real breaks. 40 pullups/dips in there

Today 30/1/2012: Strength (max)

Squat: 8x20kg, 7x60kg, 8x90kg, 9@80kg

1db row: 4x10 @ 40kg

1db bench: 7,7,6,6 @ 34kg
GHR: 4x6


Notes: Tried the other gym near my lady's place. Bit further away and a bit more expensive but I can squat there. Hooray! It's a proper proper McGym though. Boooo! Sign on the wall with rules has one saying 'Don't grunt like a dying moose while you pump iron, it might help your performance (it probably won't), but it will distract others'. Oh f#ck off. I made sure I worked hard enough to have to grunt. More of a distressed badger than a dying moose.

GHR's are great though - they ALWAYS get people talking, haha :D Two bros there today - 'what the hell is that?' asked one. 'Is that for your abs?' says the other. 'It looks well difficult, you won't catch me doing that', they agreed. They went on to their third (!) different triceps extension exercise after that. Three sets each of three different types of tricep extensions?! I'd ruined my entire body in the time it took them to do 2 different bench presses, 3 different tricep extensions and not break a sweat. I was F#CKED when I left, red eyes, sweating, etc. I pushed very very hard today, especially on the 1db bench.

I am well aware I come across as an arrogant know-it-all knob with a superiority complex writing stuff like this. I'm really not! I just wish I could save their time a bit.... never mind :violin:

Really feel like I'm getting somewhere. Enjoying training a lot at the moment!

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Wed Feb 01, 2012 6:08 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
Yesterday was rest - aching like a bastard.

Today 1/2/2012 (Feb already?!): Strength (explosive)


2db side snatch: 5x3 @ 22.5kg

2db push press: 5x3 @ 25kg

4x [(iso wall press + 8 behind-back plyo pushups), (10 lunges * with 2x 32.5kg dbs + 10 lunge jumps)]

3x [5 wheel rollouts, 16 decline Russian twists @ 12.5kg, 15 strong band good mornings]


Notes: Still aching from Monday but did it. Battered myself. Dropped 2.5kg off the side snatches and it made a huge difference, very pleased about that. Did 2 sets of 10 lunges and 2 sets of 8 as my grip was giving out. Jaysis.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Fri Feb 03, 2012 6:57 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
2/2/2012 was rest. Much needed.

Today - 3/2/2012

Strength (max)

Deadlift: 6x70kg, 5x110kg, 4x150kg, 5x135kg

Chins: 7x25kg, 8x17.5kg, 9@10kg

Bench: 10x42.5kg, 6x70kg, 5x90kg, 11x80kg, 11x75kg
Leg press: 6,7,7,6 @ 130kg


Notes: BANG. Was on the case today. Had a roast chicken dinner at midnight last night (don't ask), and reckon those roast potatoes fuelled a batch of PRs. Chins were the only thing I didn't spank today. Got the 4th rep on the max DL, the 5th on the max bench, and also a couple of extra reps on the lower bench sets. Happy days.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Sat Feb 04, 2012 6:30 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1090
4/2/2012

Rest (ish)

Started building my studio today! I've been working towards this for a long long time, it's very exciting. I'll put some pics/links here when it's done. Going to tie in the build with a back-off week, just ease back the weight a bit.

Having said that, the day started with shifting a ton and a half of wood... :)

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