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 v1 training log

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vindicated1

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Join date : 2010-08-21
Age : 29
Location : Australia

PostSubject: Re: v1 training log   Thu Dec 08, 2011 7:47 am

Mon 28/11/2011

tabata - 20,10 - 15min - starjumps, sitouts, mountain climbers

2 min rest

2 sets, superset
5 HeSPU
10 pull ups
15 dips
20 push ups
1 min rest

60-90mins grappling

pulled up really sore, i;m not gonna train jiujitsu again until i'm hundred percent
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vindicated1

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PostSubject: Re: v1 training log   Thu Dec 08, 2011 7:48 am

Tues 29/11/2011

rest day from back pain
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vindicated1

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PostSubject: Re: v1 training log   Thu Dec 08, 2011 7:59 am

Wed 30/11/2011

gonna start doing some weights and calisthenics while i can't do bjj

3 x 4 pull ups w/40kg

16 barbell bent rows w/60kg
2 x 6 barbell bent rows w/75kg

3 x 10 seated twisting cable bent rows w/64kg (each hand)

15 bent shrugs w/30kg
2 x 10 bent shrugs w/40kg

3 x 10 rear lateral raises variation w/2x2.5kg DB

3 x 10 wrestlers bridge w/20kg plate

3 x 10 front bridge w/20kg plate

10 close grip lat pull downs w/82kg
8 close grip lat pull downs w/86kg
6 close grip lat pull downs w/91kg
4 close grip lat pull downs w/96kg
2 close grip lat pull downs w/100kg
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vindicated1

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Posts : 412
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Age : 29
Location : Australia

PostSubject: Re: v1 training log   Thu Dec 08, 2011 8:06 am

Thur 01/12/2011

3 x 14 rack pulls w/70kg (just below the knee)

3 x 20 squats w/50kg

3 x 10 cossack squats w/25kg

20 good mornings w/30kg
2 x 15 good mornings w/35kg

3 x 5 leg press w/90kg

2 x 15 back xtension machine w/57kg
10 back xtension machine w/71kg (stupid machine, won't use again)
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vindicated1

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Posts : 412
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Age : 29
Location : Australia

PostSubject: Re: v1 training log   Thu Dec 08, 2011 8:07 am

Thur 01/12/2011

3 x 14 rack pulls w/70kg (just below the knee)

3 x 20 squats w/50kg

3 x 10 cossack squats w/25kg

20 good mornings w/30kg
2 x 15 good mornings w/35kg

3 x 5 leg press w/90kg

2 x 15 back xtension machine w/57kg
10 back xtension machine w/71kg (stupid machine, won't use again)
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vindicated1

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Posts : 412
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Age : 29
Location : Australia

PostSubject: Re: v1 training log   Thu Dec 08, 2011 8:11 am

Fri 02/12/2011

3 x 10 pushups w/power push 2 red bands

3 x 6 HeSPU

3 x 6 dips w/40kg

8 military press w/40kg
2 x 6 military press w/40kg

3 x 14 standing one arm twisting cable press w/36kg (each hand)

20 decline bench press w/55kg
10 decline bench press w/60kg
8 decline bench press w/65kg
6 decline bench press w/70kg
5 decline bench press w/75kg
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vindicated1

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Age : 29
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PostSubject: Re: v1 training log   Thu Dec 08, 2011 8:13 am

Sat 03/12/2011

3 x 8 dragonflags

3 x 10 landmines w/30kg
(strained my middle trap doing this exercise - looking back on the week i blatantly overtrained my middle traps)

3 x 10 upside down squats w/gravity boots

3 x 20 windscreen wipers

1 min plank w/40kg
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vindicated1

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PostSubject: Re: v1 training log   Thu Dec 08, 2011 8:20 am

Sun 04/12/2011

rest day
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PostSubject: Re: v1 training log   Thu Dec 08, 2011 8:22 am

Mon 05/12/2011

3 x 6 pull ups w/30kg

3 x 10 bent DB rows w/35kg (each arm)

3 x 12 seated twisting cable rows w/64kg

3 x 15 bent shrugs w/40kg

3 x 12 rear lateral raise variations w/2x2.5kg

3 x 20 wrestlers bridge w/20kg

3 x 15 front bridge w/20kg

3 x 8 close grip lat pull downs w/91kg

3 x 4 FL pulls
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vindicated1

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PostSubject: Re: v1 training log   Thu Dec 08, 2011 8:33 am

Tue 06/12/2011

3 x 14 rack pulls w/80kg (just below the knee)

3 x 18 squats w/60kg

3 x 12 cossack squats w/25kg

3 x 18 good mornings w/35kg

3 x 20 leg press w/100kg

3 x 12 prone cobra extension
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vindicated1

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PostSubject: Re: v1 training log   Thu Dec 08, 2011 8:34 am

Wed 07/12/2011

rest day
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PostSubject: Re: v1 training log   Thu Dec 08, 2011 8:36 am

Thur 08/12/2011

3 x 12 push ups w/power push 2 red bands

3 x 7 HeSPU

3 x 8 dips w/40kg

3 x 8 standing military press w/40kg

3 x 6 bench press w/70kg

10 upright rows w/40kg
2 x 8 upright rows w/45kg
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vindicated1

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PostSubject: Re: v1 training log   Fri Dec 09, 2011 7:14 am

Fri 09/12/2011

3 x 20 landmines w/20kg

3 x 10 dragonflags

3 x 12 upside down squats w/gravity boots

3 x 20 upside down side bends

3 x 20 windscreen wipers

3 x 15 side bends with feet on a bench

1 min plank w/2x25kg plates on my back
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vindicated1

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PostSubject: Re: v1 training log   Sun Dec 11, 2011 5:17 am

Sat 10/12/2011

rest day
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vindicated1

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PostSubject: Re: v1 training log   Sun Dec 11, 2011 5:21 am

Sun 11/12/2011

3 x 8 pull ups w/30kg

3 x 6 bent rows w/80kg barbell

3 x 6 seated twisting one arm rows w/55kg (other machine last week was deceiving me)

3 x 20 bent over shrugs w/40kg barbell

3 x 16 rear lateral raise variations w/2x2.5kg plates

3 x 20 wrestlers bridge w/20kg plate

3 x front bridge w/20kg plate

2 x 10 close grip lat pull downs w/91kg
8 close grip lat pull down w/91kg
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vindicated1

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PostSubject: Re: v1 training log   Tue Dec 20, 2011 7:50 am

Mon 12/12/2011

3 x 14 rack pulls w/90kg

3 x 15 squats w/70kg

3 x 12 cossack squats w/25kg

3 x 20 good mornings w/35kg

3 x 8 leg press w/120kg

3 x 12 back extensions w/30kg
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vindicated1

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PostSubject: Re: v1 training log   Tue Dec 20, 2011 7:50 am

Tues 13/12/2011

rest day
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vindicated1

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PostSubject: Re: v1 training log   Tue Dec 20, 2011 7:54 am

Wed 14/12/2011

2 x 14 push ups w/power push up with 2 red bands on each side
12 push ups w/power push up with 2 red bands on each side

2 x 8 HeSPU
6 HeSPU

2 x 9 dips w/40kg
6 dips w/40kg

3 x 8 military press w/40kg

8 bench press w/70kg
2 x 6 bench press w/70kg

3 x 10 upright rows w/45kg

went to jiujitsu and had a roll for about 10 - 15mins, back felt great, but pulled up unusually sore


Last edited by vindicated1 on Tue Dec 20, 2011 8:11 am; edited 1 time in total
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vindicated1

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PostSubject: Re: v1 training log   Tue Dec 20, 2011 7:56 am

Thur 15/12/2011

3 x 20 landmines w/25kg

3 x 12 dragonflags

3 x 12 upside down squats w/gravity boots

3 x 30 upside down side bends w/gravity boots

3 x 20 windscreen wipers

3 x 20 side bends with feet on bench (each side)

1 min plank 50kg
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PostSubject: Re: v1 training log   Tue Dec 20, 2011 7:58 am

Fri 16/12/2011

rest day
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Location : Australia

PostSubject: Re: v1 training log   Tue Dec 20, 2011 8:00 am

Sat 17/12/2011

3 x 8 pull ups w/30kg

3 x 8 bent rows w/80kg

3 x 8 seated twisting rows w/55kg

3 x 15 bent shrugs w/50kg

3 x 16 rear lateral raise variations w/2x2.5kg

3 x 20 front bridges w/20kg

3 x 20 wrestlers bridges w/20kg

3 x 10 close grip lat pulldown w/91kg
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vindicated1

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Posts : 412
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Age : 29
Location : Australia

PostSubject: Re: v1 training log   Tue Dec 20, 2011 8:03 am

Sun 18/12/2011

3 x 10 rack pulls w/100kg

3 x 12 squats w/80kg

3 x 12 cossack squats w/25kg

3 x 20 good mornings w/35kg

20 leg press w/120kg (different machine)
2 x 12 leg press w/150kg

3 x 16 back extension w/30kg

a few hours later went for a swim physio said it would help back pain and its good cardio anyway, was probably the worst idea after leg day...
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vindicated1

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Location : Australia

PostSubject: Re: v1 training log   Tue Dec 20, 2011 8:05 am

Mon 19/12/2011

rest day - swim laps in the morning, o yea, found out i cant swim freestyle.... so i swim backstroke and overtaken by old fuckers
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vindicated1

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PostSubject: Re: v1 training log   Tue Dec 20, 2011 8:07 am

Tue 20/12/2011

swim in the morning for about 20mins

3 x 14 push ups w/power pushup with 2 red bands

3 x 8 HeSPU

3 x 8 dips w/40kg

2 x 6 military press w/50kg
5 military press w/50kg

3 x 8 bench press w/70kg

3 x 8 upright rows w/50kg
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vindicated1

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Posts : 412
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Age : 29
Location : Australia

PostSubject: Re: v1 training log   Tue Dec 27, 2011 5:38 am

Wed 21/12/2011

3 x 20 landmines w/30kg

14 dragonflags
2 x 12 dragonflags

3 x 14 upside down squats w/gravity bootds

3 x 40 upside down side bends w/gravity boots

3 x 30 windscreen wipers

3 x 20 side bends with feet on a bench (each side)

1 min plank w/50kg
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