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 HESKEY's training log

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Heskey

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PostSubject: HESKEY's training log   Mon Jul 02, 2012 4:21 pm

Thought id give posting my workouts on here a try see what anyone thinks whether it gives anyone ideas all opinions are welcome plus it means i can look back and actually remember what i did instead of writing it down on paper and lossing it 2 days later. Rolling Eyes
I only usually get my lunch breaks to train so the workouts are sometimes short and simple and the gym is to put it blunt a shed/bunker in the middle of a field in the arse end of Anglesey Laughing
Anyway today consisted of:

[PULL UPS]

-1 set of 6 reps bodyweight (get the blood flowing).

-Followed with roughly 2 minutes rest between sets of....

[30kg weighted pull ups]

5 reps, 5 reps, 5 reps, 4 reps, 4 reps, 2 reps, 2 reps. = 27 reps total



[HANGING L - SEAT]

multiple sets for time just tryna get back to the standard i once had.


[COOL DOWN]
-stretched for 5 to 10 mins
- protein shake & banana
- back to work Sleep



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Heskey

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PostSubject: Re: HESKEY's training log   Mon Jul 02, 2012 5:06 pm

Found some of last weeks workouts just now so might aswel stick them up too.

26/06/12

[BENCH PRESS]
105KG RM (this weight is not my actual rep max but its the value i take my lifting percentages off for this months workouts)

70% - 72.5kg - 3 reps
80% - 85kg - 3 reps
90% - 95kg - 7 reps


[WEIGHTED DIPS]
Using a 9kg weighted vest.

3 sets of 10 reps.


[WEIGHTED VEST PUSH UPS]
9kg vest.

multiple mixed sets of as many reps as possible of:
-diamond push ups.
-neutral push ups.
-wide push ups.
-pseudo push ups.

THE END



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Heskey

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PostSubject: Re: HESKEY's training log   Mon Jul 02, 2012 5:15 pm

28/06/12

[DEADLIFT]
125KG RM

70% - 87.5kg - 3 reps
80% - 100kg - 3 reps
90% - 112.5kg - 5 reps


I usually would go back and forth after the deadlifts from doing muscle ups to a thing called thrusters which is like a front squat to shoulder press then back down into the squat in one constant movement for reps using a low weighted bar (roughly 30kg in weight). Might start practicing the pistol squat for a change though.

so Muscle Ups (MU) and Thrusters (T) would look something like

-MU 4 reps
30 secs rest
-T 8 reps
30 secs rest
-MU 3 reps
30 secs rest
-T 7 reps
30 secs rest
etc etc etc etc.

This makes the blood pump like crazy from one part of your body to the other and you start sweating like Dawn French in a cake shop!
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Heskey

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PostSubject: Re: HESKEY's training log   Mon Jul 02, 2012 5:19 pm

29/06/12

[PULL UPS]

30kg for 5 reps

40kg - 4 reps, 3 reps, 4 reps, 3 reps, 3 reps, 2 reps, 3 reps, 2 reps, 1 rep = 25 total reps

I think i switched up the hand grips for the fun of it this day from close grip, to wide, to neutral, to chin up at one point aswel.
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PostSubject: Re: HESKEY's training log   Mon Jul 02, 2012 9:01 pm

great workout. sunny
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Heskey

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PostSubject: Re: HESKEY's training log   Tue Jul 03, 2012 7:32 am

Cheers mate Very Happy
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Heskey

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PostSubject: Re: HESKEY's training log   Thu Jul 05, 2012 7:17 am

04/07/12

Yesterday was a quick mix of things due to not getting a lot of chances to train this week.

Went for a heavy bench press and deadlift to start me off the heaviest lifts being:
BENCH PRESS - 100KG for 6 reps.
DEADLIFT - 117.5KG for 5 reps.

Anyway on to the more important exercise pull ups! Didint get much time as usual but kept the reps very low to avoid fatigue.

[PULL UPS]
40kg added weight 1 rep,1 rep,1 rep,1 rep,2 reps = total of 6 reps not many i know but sadly ran out of time.


Was reading over some of Pavel's Greasing the Groove again recently and think i might try and get 2 workouts in a day the second one being just purely for pull ups so i can train pull ups as fresh as possible and as frequently as possible as pavel states. Just keep increasing the reps and/or sets without loosing form or struggling see if i can reach some new weighted pull up personal records.
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Heskey

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PostSubject: Re: HESKEY's training log   Mon Jul 09, 2012 12:58 pm

08/07/12

[HANDSTAND PARCTICE]

frog stand holds.

[PULL UPS]

7,6,5,4,3,2,1 = total of 28 reps.
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Heskey

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PostSubject: Re: HESKEY's training log   Mon Jul 09, 2012 1:11 pm

[PULL UPS]

warm up - bodyweight pull ups.
- shoulder and wrist rotations.

50kg added weight 2, 2, 2, 2, 1, 1, 1 (reps)

dropped down to 40kg added weight 2, 2, 2, 1 (reps)

bodyweight - explsoive pull ups.

[CORE]

Hanging leg raises.
Plank (one leg off the floor alternating).
bridges (alternating legs).

[STRETCHING]
Focusing on my overly tight Hip Flexors.
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Heskey

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PostSubject: Re: HESKEY's training log   Wed Jul 11, 2012 1:18 pm

[PULL UPS]

40kg added weight - 3, 3, 3, 3, 3 = 15 reps total. 40kg pull ups feeling easier now the last 2 sets were a bit more of a struggle but not enough to stop me from completing full ROM. boosting up the weight to 50kg in all my previous workouts deffinetely helped with tryna make the 40kg easier. 5x5 on 40kg! Not far now.

Messed around with bodyweight pull ups - close grip / wide grip and using the frame work around the bar for something difficult and different to pull up on.

[L SEATS]
multiple holds for time.

[PLANKS]
for time switching legs and arm/hand distance from body making it tougher.

[STRETCHING]
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Fed X

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PostSubject: Re: HESKEY's training log   Wed Jul 11, 2012 7:23 pm

awesome training!!!
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Heskey

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PostSubject: Re: HESKEY's training log   Fri Jul 13, 2012 10:27 am

Thanks mate. Appreciate it Smile
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Heskey

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PostSubject: Re: HESKEY's training log   Fri Jul 13, 2012 10:46 am

12/07/12

[DEADLIFTS]
this week was just a cool down fro my heavy lifts before building up again next week.

40% for 5 reps
50% for 5 reps
60% for 5 reps

[PULL UPS]
Just a quick few sets with added weight of 50kg. 2, 2, 2, 2, 2 = total of 10 reps.

Then after just messed about with a few quick sets of bodyweight dips just seeing what i could push out on an average set. think i roughly got 2 sets of 15 without getting too much fatigue.
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Heskey

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PostSubject: Re: HESKEY's training log   Fri Jul 13, 2012 11:11 am

Today i was lucky enough to have a half day of work! so thought seen as there wasn't a strict time limit i'd do something a little different. So i went to the gyms stores pulled out the 9kg and did the following all with about 30 secs to a mins rest between, sometimes even going straight from the pull ups to press ups.

Starting off a did a couple of pull ups and 1 muscle up just for the fun of it.

THEN...

[WEIGHTED 9KG VEST]

-8 pull ups
-7 pull ups
-6 pull ups
-15 press ups
-6 pull ups
-15 press ups
-7 pull ups
-12 press ups
-5 pull ups
-10 press ups
-6 pull ups
-10 press ups
-4 pull ups
-8 press ups
-4 pull ups
-10 press ups (inbetween platforms for a deep stretch increasing range of motion (ROM) on each press up)
-5 pull ups
-10 press ups (hands on bench)
-5 pull ups
-8 press ups (inbetween platforms once again)
-5 pull ups
-4 press ups (feet elevated on bench)

so if my maths are correct thats:
Pull Ups = 68
Press Ups = 102

I decided after 40-45 mins of this id give up and just finished with a quick:
-6 bodyweight pull ups
-13 bodyweight press ups.

After this i just hung off the bar to let my body stretch a little and stretched my arms and my chest out.

As you can see there is no strict pyramid pattern i followed here i just did as many as i could leaving 1 rep in the bank meaning i always completed the last rep of each set with full range of motion and never went to 'full failure'. I also changed grips/ hand positions throughout cos it made it more fun so that made a difference in reps also.


Last edited by Heskey on Sat Jul 14, 2012 8:51 am; edited 1 time in total
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Fed X

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PostSubject: Re: HESKEY's training log   Fri Jul 13, 2012 2:12 pm

Heskey wrote:


[WEIGHTED 9KG VEST]

-8 pull ups
-7 pull ups
-6 pull ups
-15 press ups
-6 pull ups
-15 press ups
-7 pull ups
-12 press ups
-5 pull ups
-10 press ups
-6 pull ups
-10 press ups
-4 pull ups
-8 press ups
-4 pull ups
-10 press ups (inbetween platforms for a deep stretch increasing range of motion (ROM) on each pull up)
-5 pull ups
-10 press ups (hands on bench)
-5 pull ups
-8 press ups (inbetween platforms once again)
-5 pull ups
-4 press ups (feet elevated on bench)







Cool
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Heskey

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PostSubject: Re: HESKEY's training log   Sat Jul 14, 2012 8:54 am

Today i ache! lol deffo a rest day! Very Happy
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Heskey

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PostSubject: Re: HESKEY's training log   Wed Jul 18, 2012 6:03 pm

16/07/12

[BENCH PRESS]

65% 70kg for 5 reps
75% 80kg for 5 reps
85% 92.5kg for 7 reps


[WEIGHTED PULL UPS]

50kg added weight
- 2 reps, 2 reps, 2 muscle ups (no weight), 2 reps, 2 reps = 8 weighted pull ups and 2 muscle ups.

40kg added weight alternating with bodyweight hanging leg raises inbetween sets
- 2 reps, 2 reps, (Leg Raises), 2 reps, (Leg Raises), 2 reps, 4 reps, (Leg Raises) = Total of 12 reps.

[COOL DOWN]
Bodyweight pull ups.

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PostSubject: Re: HESKEY's training log   Wed Jul 18, 2012 7:36 pm

Cool
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Heskey

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PostSubject: Re: HESKEY's training log   Thu Jul 19, 2012 8:44 am

17/07/12

Not much of a workout but better than nothing!

[PULL UPS]

40kg added weight - 4,4,3,3,2 = total of 16 reps. Had about 2 mins rest between sets.
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PostSubject: Re: HESKEY's training log   Thu Jul 19, 2012 9:03 am

18/07/12

[TABATA]

Used the Tabata training design to start doing sprints outside for 4mins (tryna help a friend loose weight) its meant to be very effective with the research to back it up. So might keep at it seen as my cardio is not the best i dont find long distance to be a healthy choice personally look at a picture of a sprtiner compared to a marathon runner... if we went back to basics you would survive by hunting and being able to sprint for a set period with max output to keep up with and catch your food for the day! Same with trying to escape from something, you'd wana be fast to outrun someone or something that has the attention of catching you... thats my opinion anyway lol. But if anyones interested in 'Tabata' just stick it in google, comes back with plenty of information on it.

[DEADLIFTS]

65% 85kg for 5 reps
75% 97.5kg for 5 reps
85% 110kg for 5 reps

[MUSCLE UPS]

2 reps, 2 reps, 2 reps, 2 reps, 2 reps.

Finished off with a few sets of boyweight pull ups and stretching (legs back arms etc)
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Heskey

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PostSubject: Re: HESKEY's training log   Tue Jul 24, 2012 2:45 pm

23/07/12

[WEIGHTED PULL UPS]

50kg added weight - 2 reps, 2 reps, 1 rep = total of 5 reps
(got a sudden deep pain in my right shoulder when doing the pull ups maybe a nurve or tendon? So dropped the weight and endured)
25kg added weight - 4 reps
30kg added weight - 2 reps, 2 reps, 2 reps, 1 rep = total of 7 reps

Bodyweight pull ups - 8 reps
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Heskey

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PostSubject: Re: HESKEY's training log   Tue Jul 24, 2012 2:59 pm

[BENCH PRESS]
70% 75kg = 3 reps
80% 85kg = 3 reps
90% 97.5kg = 6 reps

Tried some body weight pull ups to test the shoulder switching the grips and found that overhand pull ups caused the pain kinda like a nerve that just makes that arm go dead so you look like a tit dangling by just my left arm scratch

Did a few sets of dips nothing much

[BOX JUMPS]
Me and a friend took it in turns doing 30 second rounds of box jumps when i stopped he started etc etc and this went on for 4 rounds or so.

[SPRINTS]
Outside sprints on a small football field walking/jogging from one goal to the other then all out sprints back to the first goal for 2 rounds.
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PostSubject: Re: HESKEY's training log   Wed Aug 15, 2012 4:41 pm

Right then havnt posted for a while due to being busy but still got some saved up workouts i kept dunno what days they were all i know is that there in the right order:

Day 1: 40kg weighted pull ups - 3 reps, 3, 3, 3, 3, 3, 3
then 15kg weighted dips for 10 reps

Day 2: 50kg weighted pull ups - 2, 2, 2, 2, 2

Day 3: 40kg weighted pull ups - 5 reps (5min rest), 5 reps (5 min rest), 5 reps (5 min rest), 5 reps (10 min rest.... got distracted), 5 reps! so i finally did 5x5 with 40kg but the rest times were a bit to long for my liking so reducing them is the next challenge.

Day 4: 40kg weighted pull ups - 5,3,2,2,2,2,2,2,1

Day 5: 40kg weighted pull ups - 3, 4, 5, 3, 4

Day 6: [LUNCH BREAK] weighted pull ups 40kg - 4 reps. 50kg - 1,1,2,1,2,2.
[AFTER WORK] weighted pull ups 50kg - 2,2,1,2,1.

Day 7: weighted pull ups 50kg - 2,2. 25kg 4 reps

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PostSubject: Re: HESKEY's training log   Wed Aug 15, 2012 4:44 pm

14/08/12

[BENCH PRESS]
70% 75kg 3 reps
80% 85kg 3 reps
90% 97.5kg 5 reps

Explosive press ups - multiple sets

Dips - multiple reps
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PostSubject: Re: HESKEY's training log   Wed Aug 15, 2012 4:48 pm

Todays workout consisted of.....

Dips just bodyweight - 24 reps, 10 reps, 10 reps, 10 reps.

Bodyweight Pull Ups a few sets of 6 - 9 reps (warm up)

[MUSCLE UPS]
with bodyweight - 3 reps, 2 reps, 1 rep, 2 reps, 2 reps, 1 rep.

some more bodyweight Pull Ups palm facing grip - 2 sets of 4 reps

Hanging Leg Raises max reps for 2 sets.
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