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 Post subject: Re: Bobby´s log
PostPosted: Thu Nov 24, 2016 9:10 pm 
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Sergeant Commanding
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Been nursing a sore neck,Was working under a train monday evening (probably a suicide) and when I was going to check the Wheels and axles on the other side of the train I walked into the Railway track.It hit me on the top of my head,threw my head backwards and I landed on my back.Had quite a headache and a sore neck,continued working obviously.
When I woke on tuesday afternoon,it felt better so I Went to work.Had a train that had run over an elk,so had to work 8 hours with head tilted backwards and hands above head height (flash light and a low pressure water thingie).When I got home wednesday morning it felt like I had done a couple of thousand sets of neck raises......so callde in sick (2 night shifts) to give the neck some rest.Feels a lot better now.

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 Post subject: Re: Bobby´s log
PostPosted: Fri Nov 25, 2016 10:27 am 
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Thursday 24 nov (evening)
one arm kettlebell Clean&press 16kg:3x5/5,36kg:1x5/5,40kg:1x2/2 half reps,30kg:1x2/2,1x3/3,1x4/4
1x5/5,26kg:1x5/5,24kg:1x5/5
Neck felt a lot better,could even turn my head!

Friday 25 nov morning
long walk in the forest with the dog and then:
1.light band pullaparts:5x20
2.pullups bw+31kg:1x5,3x4,+21kg:1x5
3.wrist curls on an exercise bar 51.5kg:2x8 A lot heavier than using a nice spinning Olympic bar!

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 Post subject: Re: Bobby´s log
PostPosted: Sat Nov 26, 2016 8:59 pm 
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Saturday 26 nov
1,with +37kg (1x21kg vest and 1x16kg vest)
a.pullups:4,3,2,2,2
b.push ups:10,6,5,4
c.squats:10,10m10,6
with +21kg (1 21kg vest)
a.pullups:3,4,4
b.push ups:8,6,7
c.squats:10,10
no vest
a.pullups:8
b.push ups:20

Finished in about 10 minutes.Didn`t really feel like doing anything so did this.
Bought a new 21kg vest yesterday that I had to test as well.

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 Post subject: Re: Bobby´s log
PostPosted: Mon Nov 28, 2016 8:29 am 
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Sunday 27 nov
one arm kettlebell Clean&press:16kg:4x5/5,40kg:1x3/2 halfreps,2x2/2 (push press with left arm),
30kg:1x8/6,28kg:1x5/5,26kg:1x5/5,24kg:1x5/5,20kg:1x5/5

Monday 28 nov (morning)
1.light band pullaparts:7x20
2.pullups bw+37kg:1x5,1x3,3x2,+22kg:1x6

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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 Dec 01, 2016 4:26 pm 
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Tuesday 29 nov am
one arm kettlebell Clean&press:16kg:2x5/5,30kg:1x12/10,36kg:1x7/3,28kg:1x5/5

Wednesday 30 nov am
pullups bw+38kg (2 vests):1x7,2x3,2x2
bw+22 (1 vest):1x8

Thursday 1 dec
1.exercise bike:10 min
2.light band pullaparts:5x30
3.flutter kicks 4 Count:1x25,2x10

Monday,tusday and wednesday afternoons,early evenings were filled with a lot of physical labor,hence the short morning sessions.

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 Post subject: Re: Bobby´s log
PostPosted: Sun Dec 04, 2016 4:45 am 
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Friday 2 dec am
one arm kettlebell Clean&press 16kg:4x5/5,36kg:1x9/5,2x3/3 + built a 71kg dumbell for later.
pm: 10 up and down a 17 meter/50 steps staircase at work to keep the blood moving,.

Saturday 3 dec (after work,so was a bit tired)
drop set:pullups bw+38kg:7-bw+22kg:2-bw:5-latpulldowns 70kg:8-65kg:6
dbl row 71kg:1x6/4 (no straps and not the strictest row either....).

Will restart work with double kettlebells next week and will have more free time so I might train for more than 5-10 minutes a session!

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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: Mon Dec 05, 2016 8:39 am 
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Sunday 4 dec (at work)
pullups:
time reps
8.25 20
10.30 10
10.52 12
11,00 12
11.16 14
11.41 12
11.52 10
11.55 5
11.58 5

Instead of sitting down when they were mowing the train I was working on I decided to use the time for some exercise.

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 Post subject: Re: Bobby´s log
PostPosted: Tue Dec 06, 2016 4:46 pm 
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Monday 5 dec
feet on bench and paralletes push ups
with 38kg (2 vests):7,4,4
with 22kg (1 vest):6,6,5
no vest:10

Tuesday 6 dec
1.kettlebell Clean&press:2x16kg:1x10,2x20kg:1x10,2x24kg:1x10,2x26kg:1x5,
2x28kg:1x5,2x30kg:1x5
2.kettlebell one hand swing to upper chest height:16kg:1x10/10,20kg:1x10/10,24kg:1x10/10
3.2 hand swing:32kg:1x20,48kg:1x15
4.thick handled (2.5") hammer curls:2x22kg:1x7,1x6,3x5
5.axle deadlift Clean grip 100kg:1x5

Had a strange Dream last night (feeling guilty about being lazy?).I dreamt that I was siting reading and Bruce Lee walked in (Think ETD + 15lbs of muscle) and grabbed my hand and said:hey boy,training3-10 minutes a day won`t cut it.And as he pulled me up from my sofa he led me to a door and said that it was time for me to stop being lazy....So I`ll start adding volume from now on.

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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: Fri Dec 09, 2016 2:43 am 
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Posts: 5545
Wednesday 7 dec
1.kettlebell swing to chest height:16kg:1x20,48kg:1x20
2.lat pulldown:70kg:1x22,75kg:1x10,2x8
3.floor standing grip machine:45kg:1x30,1x25,1x15,1x14,50kg:1x7,52.5kg:1x6
4.thick handled dbls (fat gripz orange) rear delt laterals;2x10kg:1x20,2x12
5.thick handled leverage bar (2"):8sets/arm of different exercises
6.a couple of sets of other wrist exercises
7.clubbell one arm arm casts 4kg:1x50/arm,alternating arm casts 2x8:1x12/arm.

Will be dooing the fan dance in Wales on the 2nd of July.The fan dance is up and over and back again over Pen Y Fan in Wales with a bergen/ruck on.Part of the test Marches for SAS,SBS and other hush hush types in the UK.Looking forward to that.

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"being a pussy".


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 Post subject: Re: Bobby´s log
PostPosted: Fri Dec 09, 2016 6:32 pm 
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Friday 9 dec
push ups:100
squats:100
light band pullaparts:60

_________________
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: Sun Dec 11, 2016 6:52 pm 
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Sunday 11 dec
1.tab/ruck with 21kg/46.2# and 8.3kilometers/5.18 miles.Tried to hit every hill/incline in the area.
Didn`t do more as it has been a while since my last ruck + a few inches of snow.
2.push ups:5x20.
+ a couple of walks with the dog in the Woods.

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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: Tue Dec 13, 2016 3:37 pm 
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Monday 12 dec
2 long walks in the forest with the dog then:
1.kettlebell Clean&press:2x16kg:1x10,2x20kg:1x10,2x34kg:1x4,1x2,2x30kg:1x5,
2x28kg:1x5,2x24kg:6x5
2.pullups bw+45kg:4x2
3.neck strap thing:10kg:1x50
4.thick handled (2.5") hammer curls:2x22kg:1x11,1x8,1x6

Tuesday 13 dec (working nights this week)
1 long walk in forest with dog and then:
1.two hand kettlebell swing:16kg:1x20,20kg:1x20,48kg:1x30 (to chest height)
2.neck strap 10kg:1x60
3.clubbells 2x8kg alt.arm casts:1x20/arm
4.heavy band pullaparts:1x20,1x10

_________________
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 Dec 15, 2016 2:33 pm 
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Wednesday 14 dec
Trx feet elevated rows:4x10,2x5,1x10,4x5.At work as I happened to have forgotten (?) my Trx in my rucksack hehehehe.

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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: Sun Dec 18, 2016 6:55 pm 
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Thursday 15 dec
1.kettlebell Clean&press:2x16kg:10,2x20kg:1x5,2x36kg:1x2,2x34kg:1x3,2x30kg:1x6,2x28kg:1x7
2.thick handled (2.5") hammer curls 2x24,5kg:1x7,1x5
3.neck strap 10kg:1x80
tired,worked nights and Little sleep this week.
Thursday night wasn`t fun,had 3 trains that had run over animals to work with.Had 20 minutes rest in 8 and a half hours.

Sunday 18 dec
1.cicuit wearing a 22kg vest:
a.kettlebell Clean&press 2x26kg:5,5,dropped vest:6
b.pullups:5,5,dropped vest:5
c.kettlebell Cleans 2x26kg:5,5,dropped vest:8
d.lunge vest+2x16kg:2/leg,just vest:5/leg,no vest:10/leg
e.front squat kbells 2x16kg:5,5,no vest just bells:10
2.lat pulldowns 75kg:1x16,1x11,2x5
3.neck strap 16kg:1x60,1x20
4.thick handled (2.5") hammer curls 2x24.5kg:1x10,1x6,1x4
5.front neck raises:1x40

_________________
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: Fri Dec 23, 2016 6:09 pm 
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Monday 19 dec
1.kettlebell Circuit w.16kg bell x 3
a.snatch 10/10
b.clean 10/10
c.swing 10/10
2.thick handled (2.5") hammer curls 2x27kg:1x5

Tuesday 20 dec
light band pullaparts:200 total

Wednesday 21 dec
light band pullaparts:250 total

Thursday 22 dec
1.kettlebell Circuit 16kg x 5
a.snatch 10/10
b.clean 10/10
c.swing 10/10
2.thick handled (2.5") hammer curls:2x27kg:1x7,1x5,1x3
3.neck strap (for back of neck):16kg:1x100,20kg:1x20

Friday 23 dec
1.kettlebell Clean&press:2x26kg:1x12,2x28kg:1x6,2x30kg:2x5,1x2
2.neck strap 20kg:1x100
3.front neck raise:1x60
4.clubbells alt.arm casts (/arm)2x8kg:1x25
5.coc#1:4x5

Been really tired this week,really need these 5 days off work!

_________________
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 Dec 24, 2016 1:44 pm 
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Saturday 24 dec
Got 500 push ups to do as a gift from a friend this year,so I did 565 push ups in 50 minutes this morning.Last 10 minutes was kind of boring.

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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: Sun Dec 25, 2016 8:26 pm 
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Sunday 25 dec
pullups bw (non kipping) 150/30 minutes.Got distracted and started moving stuff around,so could probably have done more.

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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: Wed Dec 28, 2016 2:47 am 
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Tuesday 27 dec (headed straight for the garage when I got home from work)
1.kettlebell clean&press.2x30kg:1x9,1x5,2x3
2.neck strap (back of neck ) raises 24kg:1x35,1x25,front neck raises:1x80
3.light band pullaparts:1x60,1x20

Will rearange and try to open up the garage to get some more free space.Will start on thursday.

_________________
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 Dec 31, 2016 7:51 am 
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Been getting all the exercise I need from work:wednesday worked on a train thtat had had a head on collision with an elk (whole day under a train with a hihg pressure water thingie and a flashlight),thursday and friday graffiti trains all day.Been mowing my power rack (has a lat pulldown) adn the exercise gear around in the garage as well.Hope to finish that today so I am all set for 2017.You do notice how much stuff you have collected over the years when you have to move the weights....

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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 Jan 03, 2017 12:49 pm 
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Posts: 5545
Sunday 1 jan
1.one hand kbell swing to chin height:16kg:30/30,20kg:25/25,24kg:20/20,26kg:15/15,28kg:10/10
2.neck strap 16kg:5x30
3.oh swing to chin:16kg:20/20,30kg:10/10,32kg:5/5,34kg:5/5
4.neck strap 16kg:50,40,30,25,20,15,10,10
5.one h swing to chin:16kg:20/20,36kg:5/5
6.push ups:40,30
7.flutter kicks:100,50,50
8.light band pullaparts:16x20
9.push ups:15x10
10.flutter kicks:100,7x20
11.pulllups bw:8x5
12.squats:21x10
13.dips bw:3x5
14.thick (2.5") hammer curls 2x27kg:12,5,5
15.flutter kicks:53
16.push ups:17
strech

just by chance I did 2017 reps.

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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: Sun Jan 08, 2017 9:57 am 
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Posts: 5545
Monday 2 january
joint mobility
1.kettlebell clean&press:2x16kg:1x10,2x30kg:1x5,1x4,3x3,1x5,1x3
2.pullups bw:1x12
3.push ups:1x25
4.squats:1x30
5.wrist curls:20kg1x50,50kg:1x8,1x6,20kg:1x25
6.reverse wrist curls:20kg:1x14,2x8
7.flutter kicks:1x60
8.push ups:1x25
strech followed by lots of work (2 hours graffiti removal and then 6 hours cleaning up after a suicide train)

Tuesday 3 jan
pullups:14,push ups:30,squats:15,20

Wednesday 4 jan
pullups 16,push ups:35,squats:10
Tried doing some hammer curls with a wild boar ( dead,obviously),but only got about half way up so guesstimate it to be round 70kg.

Night between fri 6 jan and saturday 7 jan:
out with a ruck for 15 hours in the fores.Quite a lot of steep parts.Windy,snowing and cold (wonderful!),Pack weight around 14kg.

_________________
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: Sun Jan 08, 2017 12:40 pm 
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Last night in the woods.


Attachments:
15935981_10155553853683265_556871728_n.jpg
15935981_10155553853683265_556871728_n.jpg [ 68.28 KiB | Viewed 4314 times ]

_________________
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 Jan 09, 2017 5:40 am 
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Posts: 5545
Sunday 8 january
1.squats:4x20
2.pullups bw:1x18
3.kettlebell clean&press:2x16kg:2x10,2x32kg:1x5,1x2,1x3,2x2
4.sandbag squats with 28kg sandbag;2x15
5.neck strap 20kg:1x50,1x40,2x20.2x15,2x12
6.lunge/take a knee /leg:1x20,1x10 (go down into a lunge,pause then up)
7.pullups bw:1x12,1x10,1x8,1x6
8.wrist curls:20kg:55,50kg:15,9,6,20kg:30
9.reverse wrist curls:20kg:20,10,9
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: Thu Jan 12, 2017 8:10 am 
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Posts: 5545
Tuesday 10 january am
1.pullups bw:1x23,1x10,1x6,1x8,1x6
2.kettlebell clean&press 2x16kg:2x5,2x34kg:1x3,1x2,1x3
3.neck strap 24kg:1x60
flexibility

pm (at work)
lunges /leg (pause with knee on floor):1x30/leg
push ups:1x45,1x15


Strange that I am weak as a kitten in the pushing/pressing muscles if I train in the morning but the pulling ones work just fine.

_________________
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: Fri Jan 13, 2017 8:23 am 
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Posts: 5545
Thursday 12 january
1. times 10
a.pullups bw:5
b.push ups:10
c.squats:15
2.neck strap 24kg:1x70,1x20,2x15
3a.pullups bw:10,8,6
b.push ups:20,18,16
strech

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


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