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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Mon Feb 06, 2012 7:45 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1095
5/2/2012: Studio building and stuffing of my face (at maintenance, though)

6/2/2012: Strength (max)

1db C+P: 5x25kg, 3,3,4x40kg

1db snatch: 3x35kg, 2,2x37.5kg

1db row: 4x6 @ 45kg

1db bench: 6,6,6L/5R @ 35kg
Lunges (25kg vest + 40kg in plates): 10,10 and then drop set thing; 10 > 10 with 20kg > 10 with just vest > 10 BW

3x5 glider rollouts


Notes: So much for the back off week, haha. Gym was closed due to weather, and it was nice to do it at home - been a while. The dumbbells feel mad different! Mangled the C+P, more the presses than the cleans but they weren't too bad. Snatches were almost perfect at times, the right was a bit less so, so I only counted the good reps. Hadn't done enough leg stuff so pushed through with the drop set thing to cram in a bit more work.

LOVE db bench, really enjoy that exercise even if my right couldn't quite keep the pace.

Think I'll do an unweighted/lighter explosive workout on Weds, then a maybe strength endurance workout on Friday to make it a bit of a back off week at least.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Tue Feb 07, 2012 2:37 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
Macc wrote:
Feel better Tom, take it nice and easy!

Thanks Macc.

I don't like back off weeks either, I just feel so lazy but they are a necessity sometimes!
What kind of music do you record/edit in your studio?

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Wed Feb 08, 2012 2:31 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
Macc wrote:
Whatever you pay me to :D

I run an audio mastering studio, so songs are 'finished' before they get here. I then listen to it and do stuff with my fancy gear to make sure it sounds as good as it can. Basically I listen to music, twiddle knobs, and polish turds all day. I luuuurve it! Do everything and anything, from hip hop to dubstep to polka to jazz to extreme death metal... whatever :)

Studio is coming along well... my mate is smashing it. Well excited.

Sounds great, where your new studio based?

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Thu Feb 09, 2012 7:15 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1095
Yesterday 8/2/2012

Strength (exp):

L-sit: 16,13,13,13 seconds

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

1-arm band pull: 4x10 per arm
Knee tucks: 4x10

Behind back plyos w/ iso push: 4x8
Lunge jumps: 4x12

3x [20 Russian twists (10kg), 15 supermans, 10 side crunch (10kg) per side]


Notes: Behind backs weren't so good, but everything else was very pleasing indeed. The knee tucks - bloody hell. Proper air time! Been doing lots of pure leg strength stuff and weighted explosive/complex stuff so it was mad to see how it carried over to normal bodyweight stuff. Also really attacked the Russian twists, maximum explosive twisting type malarkey.

Today 9/2/2012 was rest - still building studio and lugged 50 massive gypsum boards about, so :)

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Fri Feb 10, 2012 10:18 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1095
10/2/2012:

Strength (back-off):

L-sit: 18, 13, 13, 12 secs

BW chins: 3x10
2db squats (2x25kg db + 25kg vest): 5, 6, 6

Push-ups (25kg vest): 12, 12, 15
Lunges (2x25kg db + 25kg vest): 3x8

HSPU: 6,5,5
Glider rollouts: 3x5


Notes: Did this 19h fasted, after an incredibly draining day in a great many ways. Was seriously tired, very cheesed off indeed, and very close to not doing anything at all. Having planned a back-off workout it seemed 'ideal' though. Did ok actually, it was a bit of a struggle not to go all-out and to obey the back-off thing. It wasn't easy, but it wasn't agony either, so probably about right. Only did 3 sets of stuff cos I didn't start til gone 7pm. But I did it. :)

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Wed Feb 15, 2012 12:13 pm 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1095
Well, been a bit slack here he.... been busy, to say the least.

Still, Monday was a good heavy workout with 100kg squats for the first time, so that was good. Yesterday was rest and today was;

Strength (explosive)

L-sit: 20, 16, 13, 11 secs

2db front snatch: 5x3 @ 20kg

2db push press: 5x3 @ 25kg

1-arm strong band pull: 4x10 per arm
Knee tuck (15kg vest): 4x10

1-arm barbell 'punch': 4x10 per arm at 30kg
2-foot ankle hops (15kg vest): 4x20

2-arm swings: 3x20, 10kg plate in each hand

Plank: 2m30s


Notes: Love that barbell punch thing. Wanted no impact today, for some reason, and doing that really feels like heavy but explosive work, love it. Should do well for the plyos hopefully, might do alternate weeks of that and the plyos. Did swings as well and also fit in a plank finisher. Not bad considering how knackered I was before I started :)

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Thu Feb 16, 2012 9:03 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1095
15/2/2012

3x3min skipping

Poxy rope broke

50 burpees: 3min 3s


Notes: Only the third time I have used it and the third rope from skip-hop uk broke. VERY VERY unhappy about that, it's fucking bollocks is what it is :mozilla_yell: :mozilla_yell: :mozilla_yell:

Did 50 burpees but took it relatively easy, mainly because I haven't done a lot of conditioning stuff over the winter and I've turned into a jessie. Need to fix that....

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Fri Feb 17, 2012 6:08 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1095
17/2/2012

Strength (max):

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

Chins: 6x25kg, 8x17.5kg, 10x10kg

Bench: 10x42.5kg, 6x70kg, 3x90kg, 8x80kg, 12x70kg
Leg press: 8,8,8,7 @ 130kg


Notes: Bit pissed off about max chins and max bench - I'm blaming the combination of the barbell punch on Weds and burpees yesterday. But I smashed the deadlift, so it isn't all bad.

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Tue Feb 21, 2012 6:26 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1095
Blimey, where did the time go...

Weekend was studio building still.

Monday 20/2/2012: Strength (max)

Squat: 8x20kg, 6x60kg, 7x100kg, 8x90kg

1db row: 7,7,6,6 @ 45kg

bench: 10x20kg, 6x70kg, 5x90kg, 10x80kg, 9x72.5kg
GHR: 4x7


Today 21/2/2012: Lifting 45 rolls of loft insulation up the stairs into the studio. Good little workout, that :)

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 Post subject: Re: Macc's log-o'-riddim
 Post Posted: Fri Feb 24, 2012 11:50 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1095
Few days without updating again... good reason though!

Wednesday was my 33rd (!!!) birthday, started it with an explosive workout. Unbelievable knee tucks and alllllmost got a muscle up a couple of times. Terrible form and all that but it was clooose...

Then I got wankered, and had Thurs off :)

Today, Fri 24/2/2012:

Strength (max):

Deadlift: 6x70kg, 5x110kg, 6x150kg, 7x135kg

Chins: 6.5x25kg, 7x17.5kgm 9x10kg

Bench: 10x42.5kg, 6x70kg, 5x90kg, 7x80kg, 10x72.5kg
Leg press: 4x7 @ 135kg


Notes: Deadlift goes up next time :) Chins have stalled, bit pissed off about that. Bench is getting better, alllllll good stuff for an old man ;)

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