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 Post subject: Re: Bobby´s log
PostPosted: Tue Jun 21, 2016 7:26 pm 
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Tuesday 21 june
1.bench press supersetted with pullups bw:65kg:1x30/6,75kg:1x9/6,90kg:1x3/6,95kg:1x2/6,100kg:1x1/6,70kg:1x9/6,60kg:1x15/6
2.wide lat pulldowns 60kg supersetted with push ups:1x22/12,1x11/12,1x7/12
reverse wrist curls with dumbell 4 sets right and 6 sets left.

This higher rep stuff and shorter rests really tires you out.

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 Post subject: Re: Bobby´s log
PostPosted: Wed Jun 22, 2016 4:48 pm 
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Wednesday 22 june
1.exercise bike:20 minutes
2.4 ciunt flutter kicks:1x30
3.neck up&down.1x80
4.hyperextensions.1x35
5.band pullaparts (light).total of 110 reps
6.bunch of sets for forearms

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 Post subject: Re: Bobby´s log
PostPosted: Sat Jun 25, 2016 1:54 pm 
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Saturday 25 june
1.bench rows kettlebells:2x34kg:1x10,2x36kg:2x6,2x44kg (left bell thicker handle):1x4,4x3
2.step ups 43cm/17":212/10 minutes
3.bench rear delt laterals:2x10:1x20,1x11

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 Post subject: Re: Bobby´s log
PostPosted: Sun Jun 26, 2016 3:15 pm 
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Sunday 26 june
warm up:barbell curls 20kg:1x10,bench press:20kg:1x20,50kg:1x5,some joint mobility
1:bench press:1x10,70kg:1x10,60kg:1x10,50kg:1x16 supersetted with lat pulldowns 60kg:1x26,1x12,1x8,1x10
2.step ups 43cm/17" with a 44# ruck:1x80/4min
3.wrist curls:20kg:1x60
4.flexibility 14 min
5lat pulldowns 63.5kg:1x14

Have had a strange injury(?) the last few days:pain inside the left arm from high up in the bicep area down to the wrist.Feels alright after the warm ups.Might be because me being righthanded switched over a lot of work (at work) to the left arm as it is smaller.So it has gotten a lot more work the last week than it has ever had before....yeah I know smart move genius!

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 Post subject: Re: Bobby´s log
PostPosted: Mon Jun 27, 2016 3:44 pm 
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Monday 27 june
1.one arm kettlebell clean&press:16kg:1x20/20,30kg:1x5/5,36kg:1x3/3
2.exercise bike:25 minutes
3.dumbell concentration curls 20kg:1x12,1x8,1x5
4.hyperextensions:1x42,1x15
5. 4 count flutter kicks:1x50
6.neck up&down:1x110
7.one arm kettlebell clean&press:34kg:1x3/3
8.played with the gadas/maces:5kg,10kg and 12kg (first time in about a year)
streching

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 Post subject: Re: Bobby´s log
PostPosted: Wed Jun 29, 2016 4:36 pm 
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Tuesday 28 june
1.exercise bike (heavy resistance):5min-1 min rest-1 min
2.band pullaparts:115 reps total
flexibility

Wednesday 29 june
1:bench press:95kg:1x7,1x4,70kg:1x14,60kg:1x15,50kg:1x18,supersetted with pullups bw+10kg:8,6,6,4,4
2.lat pulldowns 63.5kg:1x16

Tired (night shifts this week and hard sleeping in the heat of the day) and still pain in left arm.

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 Post subject: Re: Bobby´s log
PostPosted: Sat Jul 02, 2016 7:30 pm 
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Thursday 30 june
1.exercise bike (heavy resistance):5min 30sec-1 min rest-1min
2.streching 15 minutes
3.neck up&downs (lying on floor):1x150,1x20
left arm felt real painful and sure as the sun rises in the morning I had a lot of physical work at work....

Friday 1 july:wife gave me a real painful massage of the left arm and it seems to have helped

Saturday 2 july
wu:bench press 20kg:1x20,50kg
1.bench press supersetted with lat pulldown (wide):100kg1x3/63.5kg:1x28,90kg:1x7/68.5kg:1x10,70kg:1x15/73.5kg:1x6,60kg:1x14/78.5kg:1x7,1x10/1x5,1x9/1x6
2.behind back shru/upright row:60kg:1x15,90kg:1x10
strech

Arm felt good,but I took it easy anyway.100kg set in bench felt heavy,might be because the left arm has been inflammed for a little over a week?

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 Post subject: Re: Bobby´s log
PostPosted: Sat Jul 02, 2016 11:57 pm 
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Hopefully the arm is back on track after the massage, Bobby!

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 Post subject: Re: Bobby´s log
PostPosted: Sun Jul 03, 2016 6:40 am 
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Quote:
Hopefully the arm is back on track after the massage, Bobby!
Hope so! We`ll see later today when I`ll try some kettlebell clean&presses.

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 Post subject: Re: Bobby´s log
PostPosted: Sun Jul 03, 2016 7:40 pm 
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The crocodile pulled hard on the leash today after he saw some stupid animal in the forest.Felt some pain in the left arm after tha so easy today.

Sunday 3 july
1.bench rear delt laterals:2x10kg:1x30,2x20kg:1x10,1x7
2.exercise bike (heavy resistance):1x3.5min-1min rest-1 min
3.hyperextensions:1x50,5x10
4.thick handled (2.5") hammer curls:2x22kg:x10,2x6
5.thick handled (2") leverage bar 4 different exercises x 2 set each
strech
light band pullaparts:total of 120 reps

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 Post subject: Re: Bobby´s log
PostPosted: Thu Jul 07, 2016 7:54 pm 
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Tuesday 5 july
1.bench press 20kg:1x20,50kg:1x5,100kg:1x5,90kg:1x7,80kg:1x9,70kg:1x11,60kg:1x11,1x10,1x8
2.dips bw:1x10,1x8,1x6
strech

Wednesday 6 july
pullups bw directly followed by lat pulldowns 55kg:1x19/9,1x4/8,1x4/5,1x4
Tired,had been working underneath a train all afternoon cleaning up after an accident/suicide

Thursday 7 july
1.kettlebell clean&press 2x16kg:6x10 + strech

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 Post subject: Re: Bobby´s log
PostPosted: Fri Jul 08, 2016 8:27 am 
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Friday 8 july
1.bench press:20kg:1x20,50kg:1x5,105kg:1x4,100kg:1x4,90kg:1x9,80kg:1x10,70kg:1x12,1x7,60kg:1x12
2.step ups 43cm/17":320/15min
3.dips bw:1x15.

Wasn`t too bad doing a morning session,just have to take the dog for a walk first so I wake up.

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 Post subject: Re: Bobby´s log
PostPosted: Sat Jul 09, 2016 8:54 pm 
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Saturday 9 july
1.bench rows (kettlebells) 2x44kg:1x6,2x5,1x4,1x3,2x34kg:1x10,3x7,1x6,1x5
2.kettlebell shrugs:2x36kg:1x40
strech

Just a quick one after work.

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 Post subject: Re: Bobby´s log
PostPosted: Mon Jul 11, 2016 4:18 pm 
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Monday 11 july
1.bench press:20kg:1x20,50kg:1x5,110kg:1x2,105kg:1x3,100kg:1x4,90kg:1x7,80kg:1x11,70kg:1x10,60kg:1x13,1x11,70kg:1x6
2.dips bw:1x5,1x8
3.bent/rear delt laterals:2x20kg:1x10,2x6,2x10kg:2x14
4.concentration curls 20kg:1x13,1x6,1x5
flexibility

Upper body tired from yesterdays work (7.5 hours under a train with a hig pressure water thing and a flashlight).
2 weeks off work!

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 Post subject: Re: Bobby´s log
PostPosted: Tue Jul 12, 2016 8:46 pm 
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Tuesday 12 july

A couple of hours of yardwork then:

1.step ups 43cm/17":407/20 minutes
2.bench row 77kg:1x9,1x6,2x5,1x7,1x5 (used one of those swissbars(?) with a lot of different options for parallel gripping)
3.lots of streching.

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 Post subject: Re: Bobby´s log
PostPosted: Thu Jul 14, 2016 6:48 pm 
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Thursday 14 july

Earned my beers today.

Session 1:
1.bench press:20kg:1x20,50kg:1x5,115kg:1x2,110kg:1x2,100kg:1x3,90kg:1x8
2.step ups 43cm/17":310 / 15min
3.step ups with 20kg ruck:24cm/9.5":210/10min
4.step ups with 20kg ruck:43cm/17":20
5.strech 10min
6.bench press 90kg:1x8,2x5
7.dips bw:6x5
8.band pushdowns:1x12,1x7+ more streching

1h 30 min yard work

session 2
1.pullups bw:1x14,1x7,2x6,2x5,1x7
2.bench rows 71kg:2x5
3.nech/head strap 15kg:1x50,1x25
4.hyperextensions:1x60
5.wide lat pulldowns:65kg:1x20,70kg:2x8+ strech

Noticed that pushing/pressing strength takes a dive when I get injured/dont train it,but pulling (pullups,rows etc9 just takes a session or 2 and I am back where I left off....wonder why?

Other news:got my Blackswift Raven walking stick! Super nice and I look forward to training some stick/cane techniques with it (think Bartitsu/canne de combat/filippino arts).

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 Post subject: Re: Bobby´s log
PostPosted: Sun Jul 17, 2016 9:25 am 
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Saturday 16 july
1.bench press:20kg:1x20,50kg:1x5,90kg:1x12,95kg:8x3
2.wide lat pulldowns:70kg:1x15,2x10
3.neck strap 20kg:1x50,1x25
4.dips bw:1x12,1x11,1x10
5.behind back wrist curls:70kg:1x20,50kg:1x26,1x20
6.dips bw:1x12 + streching

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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 Jul 18, 2016 8:29 am 
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Sunday 17 july
1.kettlebell clean&press:2x16kg:1x10,2x20kg:1x10,2x24kg:1x10,2x26kg:1x8
2.axle double overhand deadlift:100kg.1x4,120kg:1x1,130kg:1x1,140kg (308#):1x1.Haven`t done any axle work in a long time and wanted to see mif I could still lift over 300# with a clean grip.

Later:
1.pullups bw:1x21,1x8,3x5,2x3
2.heavy band shrugs:2x20
3.alt dumbell curls:2x20kg:1x9 (everything done and dusted in 11-12 minutes,had a cold beer waiting).

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 Post subject: Re: Bobby´s log
PostPosted: Mon Jul 18, 2016 4:49 pm 
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Monday 18 july
1.hyperextensions:25,15,10
2.bench press:20kg:1x20,50kg:1x5,95kg:1x8,3x3
3.step ups with 27.8kg sandbag 43cm/17":1x40
4.bench press:95kg:1x5,6x3
5-dips bw:1x15,1x11
strech (focused on hip area)

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 Post subject: Re: Bobby´s log
PostPosted: Tue Jul 19, 2016 8:16 pm 
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Tuesday 19 july
1.wide pullups bw:1x23,1x5,4x4,5x3
2.burpees with a 4kg medicine ball:1x10

Going to try teh following tomorrow:burpee-throw medicine ball-bear crawl to it and repeat (as a kind of finisher,would be suicide starting with it...)

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 Post subject: Re: Bobby´s log
PostPosted: Wed Jul 20, 2016 8:27 pm 
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Wednesday 20 july
1.bench press:20kg:1x20,50kg:1x5,95kg:1x10,1x5,3x3,
2.dips bw:1x18,6x5
3.neck strap:20kg:1x70,1x30,2x10
4.bench press:95kg:1x5
5.medicine ball.burpee-throw-bear crawl and repeat:1x46meters

When I get to 12 reps I increase weight in bench press.The burpee-throw-bear crawl thing is an idea I got from Shaf.Great way to finish the whole body really.I measured a course 120 meters long and will use it a couple of times a week I think.Beats running as I seriously dislike that activity and will only run when I have to.

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 Post subject: Re: Bobby´s log
PostPosted: Fri Jul 22, 2016 7:25 pm 
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Friday 22 july
am:with medecine ball:burpee-throw ball-bearcrawl to ball and repeat:1x110meters

pm:
1.bench press:20kg:1x20,50kg:1x5,95kg:1x12,1x6,2x4,1x3
2.pullups wide grip bw:1x10,1x8,1x6,3x5
3.bench press 100kg:1x4,1x3,80kg:1x10,1x8
4.lat pulldown (chin grip) 1 sec pause bottom:70kg:1x10,1x8,1x6
5.strech (foccus on splits):1x5min
6.on bench rear delt laterals:2x20kg:1x10,2x10kg:1x12
more streching

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 Post subject: Re: Bobby´s log
PostPosted: Sun Jul 24, 2016 1:40 pm 
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Saturday 23 july
played around with some bottom up kettlebell clean&presses

Sunday 24 july
1.bench press:20kg:1x20,50kg:1x5,70kg:1x3,100kg:1x6,3x4,3x3
2.wide grip lat pulldowns to chest 75kg:1x15,1x10,3x7,1x6
3.bench press 100kg:1x4,2x3
4.portable power jumper good mornings (3 green):1x8,(2 green):2x10
5.neck strap 20kg:1x80,1x25,2x20
6.bench press.50kg:1x2,70kg:1x2,100kg:1x1,110kg:1x1,115kg:1x1
7.chest expander front chest pull (3x10kg resistance strands/cables):2x10
strech

_________________
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 Jul 27, 2016 8:41 am 
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Monday 25 july
wide grip pullups bw:1x24,nrmal width pullups bw:1x8,3x5,1x3

Tuesday 26 july
1.bench press.20kg:1x20,50kg:1x5,70kg:1x3,105kg:1x6,1x4,3x3,70kg:1x25
2.wide lat pulldowns 80kg:2x8
3.chest expander 83x10kg strands) front chest pulls:4x10 + strech

Wednesday 27 july
1.hyperextensions:1x20,+10kg behind neck.2x10
2.pullups bw.1x22,+10kg:3x5
strech

Afternoon/early evening work week (thursday off),so have to get everything done in the morning:up-walk the dog-breakfast-play with the dog (throwing the ball around-train.So,short quick sessions are the norm....
Bringing the neck strap thing to work (have a 24kg kbell under my desk).

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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 Jul 30, 2016 5:46 pm 
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Friday 29 july (early am)
1.hyperext:3x10
2.bench press:20kg:1x20,50kg:1x5,70kg:1x3,110kg:1x5,115kg:2x2,110kg:1x3,100kg:2x5
3.dips bw:1x20,1x10,2x5
4.bottom up kettlebell press:20kg:1x3/3,2x2/2,26kg:1x2/-
5.chest expander (30kg) front chest pull:4x10
strech

Lots of heavy labor at work later....

Saturday 30 july
1.bench rows kettlebells 2x34kg:2x10,2x8,1x6
2.rear delt laterals (with Fat Gripz Orange grips=2.5",from now:FGO) 2x10kg:3x12
3.side laterals (FGO)2x10kg:2x10
strech

Still tired from yesterdays work (at work).

Saturday 30 july

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