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 Post subject: Bobby´s log
PostPosted: Wed Mar 31, 2010 1:11 pm 
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Sergeant Commanding
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I might as well start a log here.Please feel free to comment.
Bodyweight:221.1 lbs,height 6feet 2 inches.

Benchpress:44.4lbs:1x20,110 lbs:1x6,198lbs (pause 5 sec on chest between every rep):1x3,341lbs:5x1 (90 sec restbetween every single)
pushups feet on bench,paralletes 66lbs vest+66lbs ruck=132 lbs extra:1x7,1x2,66lbs vest:1x10,1x6
kettlebell front squat 2x24kg(2x52,8lbs):1x10
pullups 2"axle bw:1x12,2x5
one leg toe raise:1x30/leg
dands:1x15

Tired after 2 night shifts.

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 Post subject: Re: Bobby´s log
PostPosted: Thu Apr 01, 2010 8:21 pm 
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2 Kettlebell front squat:2x52.8lbs 1x11,2x70.4lbs:1x3
2kettlebell cleans:2x52.8lbs:1x12,2x70.4:1x5
2"axle pullups bw:1x13,3x5,3x4,5x3
homemade trx rear delts:1x7,4x5,1x4
dands:1x16
Music was Fear Factory´s Demanufacture.
When I get back from work tomorrow I´ll build a pushup board (like the one Steve Maxwell uses) and replace my 2" axle with a 2,5" pipe( for pullups) I found out on the railway yard.

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 Post subject: Re: Bobby´s log
PostPosted: Sun Apr 04, 2010 6:42 am 
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Satyrday 3 april
Bench:44lbs:1x20,110lbs:1x6,198lbs(5sec pause on chest betwwen reps):1x3,343,2lbs(90 sec rest between reps):[email protected]
push ups paralletes,feet on bench w 66lbs vest+88lbs ruck:[email protected],[email protected],with 66lbs vest:[email protected],[email protected]
cable back press:2x3,[email protected]
pullups 2,5" thick bar1x5,2x4,1x3,1x2
Dands on pushup board:1x17

I changed my pullup bar from 2" to 2,5"=big difference!I will ty and see what my max reps are with this bar later today.
I built one of those pushup boards Steve Maxwel uses.Got a nice feel,better strech when you do the dands.

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 Post subject: Re: Bobby´s log
PostPosted: Tue Apr 06, 2010 1:54 am 
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Sunday 4 april Music:Demon, The plague
Am:handstand pushups paralletes:1x8,3x3,1x2
2 kbell front squats 2x52lbs:1x14
2,5"bar pullups bw:1x12,1x6,3x4,1x3 (grip failure on first set).

Pm:2 hand kettlebell swing 88lbs:100reps in 5 min.

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You`ll toughen up.Unless you have a serious medical condition commonly refered to as
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 Post subject: Re: Bobby´s log
PostPosted: Tue Apr 06, 2010 9:51 pm 
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Monday 5 april (Entombed Woverine blues)
Bench.44lbs:1x20,110lbs:1x6,198lbs(5 sec pause on chest between reps):1x3,345,4lbs.5x1(90 sec rest)@10.
Pushups paralletes,feet on bench 66lbsvest+88lbs ruck:1x6,[email protected],with 66lbs vest:1x10,1x8,2x6,[email protected]
calf raise with 66lbs vets:1x50

Tuesday 6 april (Aldo Nova first album)
2 kettlebell clean&press:2x44lbs:1x5,2x52lbs:1x5,2x70lbs:1x5,2x3
1 kbell clean&press:88lbs:1x3,1x2,1 kettlebell clean&push press 110lbs:1x2
kettlebell front squat:2x52lbs:1x5,2x70 lbs:1x4
2 hand kettlebell swing:110lbs:1x20
dands pushup board:1x18
coc#2,5:2x1,coc#2:1x2,5x1

A long time since I did clean&presses.I received Nathaniel Morrisons book on Military fitness tuesday morning.Looking forward to reading it.

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 Post subject: Re: Bobby´s log
PostPosted: Mon Apr 12, 2010 4:18 am 
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Thursday 8 april
bench:44lbs:1x20,110lbs:1x6,198lbs:1x3,347,6lbsx2x1 (failed just before lockout),330lbs:9x1 (90 s rest between reps)
push ups paralletes,feet on bench 66lbs vest+88lbs ruck:1x7,1x2,66lbs vest:1x11,1x8,4x4
pullups 2.5" bar bw:1x14,2x4.

Saturday 10 april am
bench:44lbs:1x20,110 lbs:1x6,198lbs:1x3,330lbs:17X1(90s rest between reps.I did 17 singles because I was disappointed that I missed the lockouts on thursday).
Pushups same set up as on thursday:66lbs vest+88lbs+17.6 kettlebell around neck:1x4,1x2,66lbs vest:1x14,1x6

Saturday 10 april pm
2 kettlebell frontsquat:2x52,8lbs:5x5
gripper wu:1x30,c0c#2.5:3x1 (felt heavy),coc#2:5x1
Imtug 5:3X1,Imtug 4:1x4,1x5,1x3
dands on pushup board:1x20+ 10 russian pumps.

Sunday 11 april
ext range handstand pushups paralletes:4x4,1x2
2 kettlebell clean&press:2x52.8lbs:1x5,2x70lbs:1x6,1x3
1 kettlebell clean&press 88lbs:2x2.

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 Post subject: Re: Bobby´s log
PostPosted: Tue Apr 13, 2010 12:43 pm 
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Monday 12 april (music Aldo Nova subject album)
2 kettlebell cleans 2x52.8lbs:1x12,2x70.4lbs.1x8,2x88lbs:3x3,2x70.4lbs:1x6
2hand kettlebell swing 110lbs:1x10,1x15,1x10,52.8lbs:1x20 (felt like cardboard after the 110lbs one)
Played around with a homemade Gada/macebell at around 32lbs.
Had forgotten how heavy 2x88lbs felt to clean.

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You`ll toughen up.Unless you have a serious medical condition commonly refered to as
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 Post subject: Re: Bobby´s log
PostPosted: Thu Apr 15, 2010 3:58 am 
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tuesday 13 april am
bench 44lbs:1x20,110lbs:1x6,198lbs:1x3,336,6lbs:(90sec rest between reps):8x1
push ups paralletes,feet on bench 66lbs vest,88lbs ruck 23.1lbs arond neck:1x3,1x1,66lbs:1x15,1x7,1x4
pullups 2.5"bar with 35,2lbs kettlebell:1x4,2x3,1x2,bw:1x5,1x4
body row 2"bar feet on bench:3x6,1x5

pm
2 hand kettlebell swing 110lbs:60 reps/4min 30sec
2 hand swing 52,8lbs kettlebell:1x30 (felt like paper after the 110lbs one).

wednesday 14 april
2 kettlebell clean&push press 2x52,8lbs:1x12
2 kettlebell clean:2x70,4lbs:1x10,2x88lbs:1x5,2x3,1x2,2x70,4 lbs:1x8
bulgarian split squat:1x8,4x5
dands pushup board:1x22.

_________________
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".


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 Post subject: Re: Bobby´s log
PostPosted: Mon Apr 19, 2010 3:29 pm 
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Friday 16 april
2 kettlebell cleans 2x24kg:1x5,2x32kg:1x12 2x40kg:1x6 (felt heavy)
pullups 3"bar bw:1x1,1x1/2, 2,5"bw:1x16,2x3,1x4,normal bar bw4x5 (incredible differnce between 2,5" and 3")
susp trainer/trx reardelts:1x6,x5,1x3,1x4
close grip chins bw:3x5

Saturday 17 april
bench 44lbs:1x20,110lbs:1x6,198lbs:1x3,341lbs:(90sec rest between reps):5x1(heavy),330lbs (90 sec rest):3x1
push ups paralletes feet on bench 181.5lbs extar(ruck,vest):1x2,66lbs extra:1x18
bench:308lbs:1x2.5,286:1x4,264lbs:1x4
pullups bw to nipple line:2x3,3x6
db row:161,4lbs:2x5

Sunday 18 april
ext range handstand pushups on paralletes:1x5,3x4,2x2
front squat:44lbs:1x5,110lbs:1x5,198lbs:1x5,220lbs:1x3 242lbs:1x3 (first time fsquatting this year I am ashamed to say....)
ext range hspu on paralletes:1x3

Monday 19 april
bench 44lbs:1x20,110lbs:1x6,198lbs:1x3,343,2lbs(90 s rest):2x1(heavy),316lbs:1x3,308lbs:1x2,319lbs(90s rest between reps)):3x1
300,3lbs:1x3,264lbs:1x5
2 kettlebells cleans 2x24kg:1x5,2x32kgs:1x15,2x40kgs.1x7,1x2,1x3
Front squat strech.

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 Post subject: Re: Bobby´s log
PostPosted: Mon Apr 19, 2010 3:31 pm 
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Forgot to mention that all "normal" exercises will be in pounds and all kettlebell weight will be in kilos from now on.

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 Post subject: Re: Bobby´s log
PostPosted: Thu Apr 22, 2010 9:39 am 
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No training on tuesday,lots of meetings at work.Always gets me more tired than doing anything physical(bored..).

Wednesday 21 april
Pullups different grigs and widths bw.15,3,5,7,5,5,5,6,6,5,5,3
suspension trainer/trx rear delt:6,5,3,3,3
Streching.

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 Post subject: Re: Bobby´s log
PostPosted: Sat Apr 24, 2010 3:05 am 
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Thursday 22 april
Bench 44lbs:1x20,110lbs:1x6,198lbs:1x3,336,6lbs(70 sec rest between reps):6x1,308lbs:3x3,3x2
front squat:44lbs:1x5,110lbs:1x5,198lbs:1x3,220lbs:1x3,242lbs:1x3,253lbs:1x3
strech,dands on push up board:1x25

Friday 23 april
Handstand pushups on paralletes:1x6,1x5,1x4
2 kettlebell cleans:2x24kg.1x5,2x32kg:1x17,2x40kg.1x8
pullups to nipleline bw:1x3,2x2
Started doing some tuck planches and front levers again after a looong layoff.
strech and hang till drop x3 on 3" bar (dropped quiker than I had planned!)

I will start doing Maxwells daily (bakers) dozen today.Some mornings after my night shift I feel older than 40!

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 Post subject: Re: Bobby´s log
PostPosted: Wed Apr 28, 2010 8:29 am 
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Worked 3 nights in a row(friday to monday morning) with little sleep,so I took the easy way out and skipped working out.
Monday 26 april
Bench 44lbs:1x20,110lb:1x6,198lbs:1x3,301.4lbs:1x1,2,3 ,330lbs:2x1,308lbs:3x2 (felt heavy,probably due to lack of sleep,I hope!)
db curls:2x33lbs:1x12,2x55lbs:2x5,2x4,2x44lbs:1x10,1x6,1x4,1x5 (long time since I did any curls-felt heavy).

Tuesady 27 april
Wo1:handstand pushups on paralletes:1x7,1x6,2x4,1x2
2kbell front squat:2x24kg:1x10,4x5
homemade trx rear delts:8,5,3,4,4,4,3,3

Wo2 (6 hours later)
2 kbell cleans:2x24kg:2x5,2x40kg:1x10,2x32kg:1x10,2x24kg:1x10. I think i do these with to little rest between reps.
Mxwell daily(bakers) dozen joint mobility
strech
dands push up board:1x30

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You`ll toughen up.Unless you have a serious medical condition commonly refered to as
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 Post subject: Re: Bobby´s log
PostPosted: Wed Apr 28, 2010 8:31 am 
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Worked 3 nights in a row(friday to monday morning) with little sleep,so I took the easy way out and skipped working out.
Monday 26 april
Bench 44lbs:1x20,110lb:1x6,198lbs:1x3,301.4lbs:1x1,2,3 ,330lbs:2x1,308lbs:3x2 (felt heavy,probably due to lack of sleep,I hope!)
db curls:2x33lbs:1x12,2x55lbs:2x5,2x4,2x44lbs:1x10,1x6,1x4,1x5 (long time since I did any curls-felt heavy).

Tuesady 27 april
Wo1:handstand pushups on paralletes:1x7,1x6,2x4,1x2
2kbell front squat:2x24kg:1x10,4x5
homemade trx rear delts:8,5,3,4,4,4,3,3

Wo2 (6 hours later)
2 kbell cleans:2x24kg:2x5,2x40kg:1x10,2x32kg:1x10,2x24kg:1x10. I think i do these with to little rest between reps.
Mxwell daily(bakers) dozen joint mobility
strech
dands push up board:1x30

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You`ll toughen up.Unless you have a serious medical condition commonly refered to as
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 Post subject: Re: Bobby´s log
PostPosted: Wed Apr 28, 2010 8:31 am 
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Worked 3 nights in a row(friday to monday morning) with little sleep,so I took the easy way out and skipped working out.
Monday 26 april
Bench 44lbs:1x20,110lb:1x6,198lbs:1x3,301.4lbs:1x1,2,3 ,330lbs:2x1,308lbs:3x2 (felt heavy,probably due to lack of sleep,I hope!)
db curls:2x33lbs:1x12,2x55lbs:2x5,2x4,2x44lbs:1x10,1x6,1x4,1x5 (long time since I did any curls-felt heavy).

Tuesady 27 april
Wo1:handstand pushups on paralletes:1x7,1x6,2x4,1x2
2kbell front squat:2x24kg:1x10,4x5
homemade trx rear delts:8,5,3,4,4,4,3,3

Wo2 (6 hours later)
2 kbell cleans:2x24kg:2x5,2x40kg:1x10,2x32kg:1x10,2x24kg:1x10. I think i do these with to little rest between reps.
Mxwell daily(bakers) dozen joint mobility
strech
dands push up board:1x30

_________________
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
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 Post subject: Re: Bobby´s log
PostPosted: Thu Apr 29, 2010 10:59 pm 
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Thursday 29 april
Bench 44lbs:1x20,110lbs:1x6,198lbs:1x3,336.6lbs:7x1(70sec rest between reps),308lbs:1x4
Pullups bw:1x18,5x5

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 Post subject: Re: Bobby´s log
PostPosted: Thu Apr 29, 2010 11:02 pm 
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Will focus on kettlebells on friday.On monday and tuesday I have the Steve Cotter IKFF seminar at Eleiko Sport Center.Hope fully I can pick up some fun souvenirs there!

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 Post subject: Re: Bobby´s log
PostPosted: Sun May 02, 2010 3:58 pm 
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Saturday 1 may
bench 44lbs:1x20,110lbs:1x6,198lbs:1x3,336.6lbs:(75s rest between reps):9x1,312.4lbs:1x4
pullups bw:1x20,2x5

Sunday 2 may
pullups bw:1x21
susp trainer/trx rear delts:1x8,2x5,4x4

Decided not to lift any kettlebells.Off to Eleiko Sport Center in Halmstad tonight.
Will be fun to see how Steve Cotter presents kettlebells.More about that on tuesday night!

_________________
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".


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 Post subject: Re: Bobby´s log
PostPosted: Tue May 04, 2010 11:28 pm 
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Just got back from the IKFF Cert kettlebell trainer level 1 course at Eleiko.
So everyone who has been to one knows that it is a bit hard to list what you do exercise and set wise.All in all a really fun course.
We`ll se if I do anything on wednesday.

_________________
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".


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 Post subject: Re: Bobby´s log
PostPosted: Thu May 06, 2010 8:29 pm 
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Rested on wednesday.
Thursday 6 may
Upper body joint mobility
Bench 44lbs:1x20,110lbs:1x6,198lbs:1x3,336.6lbs (75 sec rest):4x1,314.6lbs:1x2,301.4lbs:1x3,1x2,286lbs:1x3
pullups bw:6x5
body rows (aollons axle2")bw:1x8,2x5,1x5,1x6
oalc 16kg(technique):1x10/arm,
kbell jerk 2x20kg:2x5
one arm sots pres 16kg:3x2 (have major flexibility issues with overhead squats I noticed)
alt db curls 2x44lbs:1x12,2x6,1x7,1x5,1x6
hub pinch grip lift:19lbs:1x10,23lbs:1x10,27,5lbs:2x5
Maxwell daily bakers dozen,some streching.

I felt really tired today,everything felt heavy.

_________________
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".


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 Post subject: Re: Bobby´s log
PostPosted: Sat May 08, 2010 1:58 am 
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friday 7 may
handstand pushups paralletes:1x8,1x4,3x3
kettlebell front squat:2x24kg:1x12,2x32kg:2x4,2x3
oa kettlebell clean 24kg:1x10/arm,32kg:1x10/arm
susp trainer/trx rear delts:1x8,1x7,1x6,2x4
maxwell daily(b)doxen + strech
Felt tired today as well.

_________________
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".


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 Post subject: Re: Bobby´s log
PostPosted: Mon May 10, 2010 8:01 pm 
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Monday 10 may
2 kettlebell clean:2x20kg:1x10,2x24kg:1x6,2x32kg:1x16,2x40kg:1x3
1 kettlebell clean:16kg:1x10,20kg;1x10,24kg:1x10,32kg:1x10,40kg:1x5,50kg:1x5 (/arm).

_________________
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 Post subject: Re: Bobby´s log
PostPosted: Tue May 11, 2010 8:00 pm 
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Tuesday 11 may
bench:44lbs:1x20,110lbs:1x6,198lbs:1x3,336.6lbs(75 sec rest):4x1,330lbs(75 sec rets):5x1,314.6lbs:1x2,308lbs:1x2
2 kettlebell jerk:2x20kg:1x10,2x24kg:1x10,2x32kg:1x4,1x3,2x24kg:2x5 (got towork on technique)
front squat;44lbs:1x5,110lbs:1x5,198lbs:1x3,220lbs:2x3
kettlebell goblet squat 24kg:2x10
Cuban press:44lbs:1x7,48.4lbs:1x5,50.6lbs:1x5,55lbs:2x5 (firsttime ever with this exercise,I want to see if it will help my bench).
2 kettlebell bump (assistance for jerk):2x24kg:1x15

_________________
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".


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 Post subject: Re: Bobby´s log
PostPosted: Wed May 12, 2010 4:13 pm 
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Wednesday 12 may(before work)
joint mobility wu
pullups with 16kg kettlebell:1x10,1x5,1x6,4x5
kettlebell snatch(reps/arm)16 kg:10,20kg:10,24kg:10,32kg:5,40kg:5
hub style pinch griper lift:38lbs:1x3,33.6lbs:1x3,1x4,2x3
homemade trx rear delts:1x10,3x5
strech
dands push up board:1x35

_________________
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".


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 Post subject: Re: Bobby´s log
PostPosted: Thu May 13, 2010 4:19 am 
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Thursday 13 may (after work am)
joint mobility
ftws:1x10
jumping squats bw:1x10,25kg blockweight:1x10,2x25kg block weights:3x5,1x10
dands push up board:1x36

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