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 Kep's journey

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Kep

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Posts : 6
Join date : 2011-07-01
Age : 24
Location : Czech Republic

PostSubject: Kep's journey   Fri Jul 01, 2011 9:25 am

Hey people, I'd like to introduce myself a little bit before I start posting actual routines and progress.
I am currently 18, just finished this school year. I've played floorball for 7 years and this year I've finished my 1st hockey league season (really amateur level).

My goals:

-get stronger and a bit more lean, since I am matchstick ectomorph with little belly

-get ready for upcoming hockey season

-to get my back and core stronger since I had problems with scoliosis and now I want to cope with my round back
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Kep

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Posts : 6
Join date : 2011-07-01
Age : 24
Location : Czech Republic

PostSubject: Re: Kep's journey   Fri Jul 01, 2011 9:37 am

My firs max. reps. (with good form) measure is:

12 hip-pushups
3 pullups
4 ab wheel rolls
26 jump squats

Yesterday (30th) started with greasing the groove.I did it for 6 hours and repeated every 30 minutes so finally it resulted in:

12x 4 ab wheel rolls (from knees) =48 reps.
12x2 pull-ups = 24 reps.

Today I feel that my abs are sore, so I'm gonna replace ab wheel with hip-pushups. I had hard time doing 3 proper pull-ups and today I already feel I can do those 2 with nice form and quite easily.I am not doing legs today, because in the evening I'm going to play floorball for 2 hours

12x2 pull-ups = 24
12x5 pushups =60

tomorrow will be the rest day due to working out of city
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Kep

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Posts : 6
Join date : 2011-07-01
Age : 24
Location : Czech Republic

PostSubject: Re: Kep's journey   Sun Jul 03, 2011 7:08 pm

Sunday 3rd of July:
Yesterday i was working on my father's friend's house...was walking around with wheelbarrow full of concrete all the time or moving heavy stones...getting wheelbarrows empty was like doing powercleans so i felt really sore across whole body (even my butt was sore lol). Tomorrow im gonna go on if my soreness will go away.
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Kep

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Posts : 6
Join date : 2011-07-01
Age : 24
Location : Czech Republic

PostSubject: Re: Kep's journey   Thu Jul 07, 2011 11:41 am

Today i was going on with greasing the groove...one set each 30 minutes...

17x2 pullups= 34
17x3 ab wheel=51
17x5 hip pushup=85

Numbers are significantly growing...tomorrow im gonna check max. reps and add some more reps to my sets i think...today's training will be ended by 30 km cycling (hilly terrain)
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Kep

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Posts : 6
Join date : 2011-07-01
Age : 24
Location : Czech Republic

PostSubject: Re: Kep's journey   Fri Jul 08, 2011 5:22 am

I feel that my abs are sore again and today even my triceps are, so i will rest today except of playing floorball in the evening. Maybe ill do some chinups, but i don't know if i will be able to do them properly.
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Kep

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Posts : 6
Join date : 2011-07-01
Age : 24
Location : Czech Republic

PostSubject: Re: Kep's journey   Mon Jul 11, 2011 7:47 am

Im gonna split my workout to upper body days and lower body days.UB will be the same and LB will consist of 2x tabata protocol jumpsquats, which is really helpful as I was able to play in 2 Lines of 4 in my hockey team :DDD
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