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 Post subject: Re: Bobby´s log
PostPosted: Wed Jan 18, 2017 6:59 am 
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Sergeant Commanding
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Posts: 5545
Saturday 14 jan
1. x 15
a.pullups:5
b.push ups:10
c.squats:10
2.neck harness 26kg (back pf neck):1x35,1x15,1x10,3x8,1x6
3.up down from floor (go down so the front of the body is on floor,touch hands behind back and then up):1x8
4.pullups bw:1x15
5.light band pullaparts:5x20
6.pullups bw:1x15,1x5
7.reverse wrist curls:20kg:1x18,1x7
strech

Monday 16 jan
supersets:a set of push ups and then saw firewood,first until right arm tirew,then switch until left arm tired-push ups and repeat.
a.push ups:55,30,15,15
b.saw firewood with hand saw

_________________
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 Post subject: Re: Bobby´s log
PostPosted: Fri Jan 20, 2017 2:55 am 
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Sergeant Commanding
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Thursday 19 january
jumping kacks:1x100 (cold as hell in the garage....),light band pullaparts:6x20
1. x 20
a.pullups:6
b.push ups:12
c.squats:6
2.neck harness 28kg:35,12,30kg:6,7,7
3.pullups bw:1x16

Moved all my military and outdoors equipment from the top floor into a big room in the basement (including shelves,tables etc>) up and down 3 stairs all wednesday so I could count that as a functional (hehe) 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 Jan 23, 2017 1:04 pm 
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Sergeant Commanding
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Posts: 5545
Saturday 21 january
13.3 kilometer ruck with 21kg ruck
(part of it was a hillsession:10x330meters up/330 meters down,first 330 meters down we carried a log).
Finished the session off with:down,touch hand behind back-up x 11

Sunday 22 january
1. x 11
a.pullups:7
b.push ups 14
c.squats:7
2.neck harness (back of neck) 32kg:20,15,15,10,10
3. x 15
a.pullups:5
b:push ups:10
c.squats:5
4.light band pullaparts:6x25
5.pullups bw:1x15
6.push ups:1x20
followed by 30min sawing firewood

Monday 23 january
1.with 2 x16 kg kettlebells
a.swing:10,9
b.clean&press:10,9
c.high pull:10,9
d.swing:10,9
e.front squats:10,9
2.pullups bw:1x12

Had intended to go 10 down to 1 with the bells,but tired from the weekend and no real feeling of wanting to do it.

_________________
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 30, 2017 5:55 am 
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Worked nights last week and had work constantly and hard to get it off as well (graffiti),so too exhausted to do any training until friday.

Friday 27 jan
1.bench press 20kg:1x20,50kg:2x5,90kg:1x12,1x7,1x3
2.rope pullups bw:1x8,1x5 (grip tired from work week)
3.neck harness 34kg:1x12 (neck started cramping)
4.alt dumbell curls 2x20kg:2x5
5.hammer curls (2.5" thick handles):2x27kg:1x3

Sunday 29 january am
1.pullups bw:12,10,8
2.bench press 20kg:1x20,50kg:2x5,95kg:1x10,100kg:1x3,70kg:1x12

Sunday 29 jan pm
1.pullups bw:1x16,5
2.bench press:20kg:1x20,50kg:1x5,100kg:x6,110kg:1x2,90kg:1x6
3.trap bar deadlifts 60kg:1x20
4.neck harness 16kg:1x110

First time doing bench presses since 3 october ,so wasn`t to dissapointed.Tried doing more or less the same things am and pm on sunday and Im work a lot better in the pm,but some weeks I have no choice but have to do stuff in the am.

_________________
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 Feb 06, 2017 8:49 pm 
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Sergeant Commanding
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Posts: 5545
öööööö

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"being a pussy".


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 Post subject: Re: Bobby´s log
PostPosted: Mon Feb 06, 2017 8:50 pm 
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Just wrote a weeks worth and it didn`t accept it,but now it does so will try again tomorrow....

_________________
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 Feb 07, 2017 5:41 am 
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Sergeant Commanding
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Posts: 5545
Monday 30 jan
1.pullups bw:1x20,1x9
2.light band pullaparts:4x25

Tuesday 31 jan
pullups bw:1x20

Wednesday 1 feb
1.bench press 20kg:1x20,50kg:2x5,100kg:1x8,105kg;1x3,90kg:1x8
2.neck harness (extensions):34kg:1x21,1x10,1x8
3.trap bar deadlifts 60kg:1x25

Thursday 2 feb
1.bench press 20kg:1x20,50kg:2x5,100kg:1x9,90kg:1x8,2x3,70kg:1x14,1x6
2.neck harness 36kg:1x10,1x12,1x6
3.clubbell one arm arm casts 4kg /arm:1x25,1x20

Friday 3 feb
pullups bw:1x20

Monday 6 feb
1.pullups bw:1x20,2x5
2.bench press 20kg:1x20,50kg:2x5,100kg:1x6 (?),90kg:1x6,70kg:1x16
3.kettlebell one arm clean&press 16kg:3x6/6 in 3 min.Need on working to slow it down.
4.neck harness (extensions):16kg:1x25,40kg:1x6,1x5,1x7
5.neck curl 20kg:3x10
6.bench press 72.5kg:1x20
7.lat pulldowns:55kg:1x25,60kg:1x12,65kg:1x12

_________________
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 Feb 11, 2017 9:18 am 
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Sergeant Commanding
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Posts: 5545
Tuesday 7 feb
1.bench press:20kg:1x20,50kg:2x5,75kg:1x20,77.5kg:4x5
2.pullups bw:3x5
3.neck harness:20kg:1x112,1x25,1x20,1x15,1x10
4.neck curls:10kg:2x20
5.hyperextensions:3x10

Thursday 9 feb (-2 celsius in the garage)
1.one arm kbell swing to chest:16kg:1x39/30,20kg:1x20/20
2a:bench press (20kg:1x20,50kg:2x5 wu),77,5kg:1x20,80kg:5x5
b.lat pulldowns:60kg:6x10
3.neck harness 16kg:1x30,44kg:1x4,1x3 (heavy)
4.neck curls 20kg:1x20,1x10
5.kettlebell shrugs 2x44kg:1x30

Saw the surgeon on tuesday and within 3 months I should have my surgery.So looking forward to getting rid of it so I can do some real sessions and work without discomfort.

_________________
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 Feb 13, 2017 7:33 am 
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Sergeant Commanding
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Posts: 5545
saturday 11 feb
1.hyperext:4x12,2x10
2.oa kbell swing to chest 16kg:1x35/35
3a.bench press (20kg:1x20,50kg:2x5):80kg:1x18,82.5kg:2x5
b.lat pulldowns:65kg:3x10
4.neck harness 24kg:1x100,1x15,2x20,2x10
5.neck curls:20kg:1x25,1x15
6a.bench press 90kg:1x8,1x5
b.lat pulldowns 65kg:2x12

Sunday 12 feb
1.one arm kettlebell clean&press:16kg:1x5/5,20kg:1x5/5,24kg:1x5/5,26kg:1x5/5,28kg:1x5/5
2.woss suspension trainer squats:1x35
3.alt dumbell curls 2x20kg:1x10,1x8
4.2,5" thick hammer curls 2x27kg:1x4,1x3
5.axle reverse curls 32kg:1x5
6.band triceps push downs:1x20
7.light band pullaparts:4x30
8.kettlebell shrugs 2x44kg:1x35


Hard finding motivation to train when waiting for surgery,but if I drop it right now it will be a lot harder getting back in shape afterwrds.

_________________
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 Feb 18, 2017 5:59 pm 
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Sergeant Commanding
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Joined: Sun Jan 03, 2010 7:41 pm
Posts: 5545
Monday 13 feb
1a:bench press (20kg:1x20,50kg:2x5),90kg:11,6,5,5,5,
b.pullups bw:5x5
2.aWoss susp trainer squats:40,15,15
b:orange fat gripz (2.5") side laterals 2x10kg:10,10,10
3.alt dumbell curls:2x20kg:12,10
4.gada/mace 360s:5kg:1x20,10kg:1x10
5.axle reverse curls 27kg:1x5

Tuesday 14 feb
1.one arm kettlebell clean&press:16kg:1x5,20kg:1x5,30kg:1x5,32kg:1x5
2.gada/mace 15kg:1x2 (slipped a dumbell plate down to the gadas head and ducttaped it into place and noticed that 15kg/35lbs was a bit much when you haven`t done any work with the thing in a while).

Wednesday 15 feb
1a.bench press (20kg:1x20,50kg:2x5),90kg:11,100kg:3,2,2
b.lat pulldowns 70kg:14,75kg:9,80kg:6,6
2.neck harness 24kg:70,26kg:2x20
3.a bench press 100kg:3
b.lat pulldowns:80kg:7
4.2x2kg wooden clubs:played around with them a couple of minutes

Friday 17 feb
1.one arm kbell clean&press:16kg:5,20kg:2x5,34kg:1,2,3,1,2,1
2.fat gripz orange side laterals 2x10kg:12,10,8,6
3.woss susp trainer squats:60,20,15,15
4.pullups bw:3x5

Saturday18 feb
1.warm up with 2x2kg wooden clubs,5 minutes straight with different drills(interesting that this tires the hands out....)
2a.bench press (20kg:1x20,50kg:2x5),100kg:4,110kg:1,90kg:8,5,5
b.lat pulldowns:10,10,7,6,85kg:6
3.gada/mace 360s 5kg:1x40 (switch directions after 20),12kg:1x10
4.thick (2" fat gripz) one arm rows 42.5kg:6,7,5,5
5.neck harness 16kg:140,30,30,25
6.pullups bw:10,5,5,5
7.alt dumbell curls:2x15kg:1x15,1x6

I am paying the price for having been a bit unmotivated and not training seriously right now (and work).I have gotten weak and no conditioning,need to stop being lazy and do what I can until the surgery so I can get back into shape quickly after,

_________________
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 Feb 27, 2017 11:17 am 
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Sergeant Commanding
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Posts: 5545
Sunday 19 feb
1.one arm kettlebell clean&press:16kg:2x5,20kg:2x5,34kg:1x5,36kg:1x3,1x2
2.fat gripz (orange 2.5") side laterals 2x10kg:14,12,10,8,6
3.woss suspension trainer squats:1x80,1x25,1x20
4.pullups bw+20kg:3x5
5.fat gripz (orange) rear delt laterals 2x10kg:3x10
6.light band pullaparts:5x20
7.thick (2.5") hammer curls 2x27kg:1x8,1x5
8.thick (2") wrist roller standing on a bench and rope down a stair:both with rope towards me and away from me:4 sets

Monday 20 feb
1.pullups bw+20kg:1x6,1x5,2x3
2.far gripz (blue 2") one arm rows 42.5kg:1x9,1x7,1x5
3.suspension trainer (woss) feet elevated rows:1x12

Tuesday 21 feb
1a bench press (20kg:1x20,50kg:2x5),100kg:1x5,90kg:1x8,75kg:1x13,70kg:1x10
b:lat pulldowns:50kg:1x30,1x15,1x18,1x15
2.dips bw:1x7,1x5

Thursday 23 feb
1a bench press:(20kg:1x20,50kg:2x5),100kg:1x3,90kg:1x3,70kg:1x14
b:lat pulldowns:55kg:1x30,60kg:1x13,1x11
2.neck harness 20kg:1x105,1x20,26kg:1x25

Friday 24 feb
1.pullups bw+20kg:1x8,2x4,1x3,1x2
2.fat gripz (blue 2") one arm rows 42.5kg:1x12,1x8,1x5
3.clubbells 2x2kg.different drills

Saturday 25feb
a couple of hours practising recce patrols (wit equipment,rifle etc,prob around 18-20kg),shrubs,hills keeping low and moving slow etc.

Sunday 26 feb
am:light band pullaparts:50,40,30,20,10,10
pm:13 kilometers tab/ruck with 21kg/46.2 lbs bergen/ruck.Nice.with snow in the forest.

_________________
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 Mar 06, 2017 11:23 am 
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Sergeant Commanding
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Posts: 5545
Tuesday 28 feb
1one armkettlebell clean&press:16kg:2x5,20kg:2x5,36kg:1x6 (left shoulder f...cked),26kg:1x8
2.lat pulldowns 60kg:1x30,65kg:1x8
3.dips bw:1x15
no motivation and hurting body.

Went to a hilly,forest area for some hiking (sleet,snow,rain and even a few minutes sun) for 5 days.Slept in wind shelters etc.
wednesday:ruck/tab with 26kg ruck over hilly,step ground,forests and shrub added to difficulty (+ navigaton was bad,haven`t used a map and compass in years....) about 26.7kilometers.
Saturday:about 23kg in ruck and covered 11-12 kilometers.Compass work better.While in the forest tried different ways of making fire (bow drill and fire steel etc.Hard when everything is wet).

A new week and body doesn`t hurt anymore and I seem to have regained my motivation! That is what time in nature does to some (me!).

_________________
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 Mar 13, 2017 4:50 am 
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Sergeant Commanding
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Posts: 5545
Monday 6 march
joint mobility
1a.lat pulldowns:65kg:1x30,70kg:1x8,2x7
b.dips bw:8,5,5,6
2a.close grip lat pulldowns (hands facing face) 70kg:8,10
b.bench press:50kg:1x20,70kg:1x5

Tuesday 7 march
1.one arm kettlebell clean&press:16kg:1x10,20kg:1x5,36kg:1x7,1x2,28kg:1x8,26kg:1x8,left only 16kg:1x10
later at work:pullups bw:1x15,3x5

_________________
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 Mar 15, 2017 3:57 am 
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Sergeant Commanding
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Posts: 5545
Wednesday 8 march
1a.lat pulldowns:70kg:17,10,8,75kg:5,5,5
b.dips bw:11,8,5,3,3,3
2.with 14kg steel pipe
a.press:30,16,12
b.upright rows:20,11,10
c.curls:12,10,8

Friday 10 march
1.light band pullaparts:15x20
2.hyperextensions:11x10
3.dips bw:11x3
4.pullups bw:15x3
5.dips bw:12,5
6.Trx feet elevated (bench) rows:10,7

Saturday 11 march
Had a refresher day on machine guns no decided to walk to the air base where it was held:9 kilometers with 16kg

later:
1.dips bw:14,7,6,5,5,5,4,3,3
2.dbl shrugs:2x32kg:35,20,20
3.triceps band pulldowns:15,10,10,10,5

Monday 13 march
1.dips bw:18,10,5,5,5,5,3,2,6
2.bench press:70kg:1 (left shoulder said no)
3.plate front raise (To straight arms above head)10kg:25,12,10,10
4.hyperextensions:15,15
5.light band pullaparts:25,25
6.steel pipe (2") reverse curls 14kg:22,10

On basic instructors course this week (get home late) so not much time after I get home.If I have time tonight I`ll move the rack as in the present location I hit my head when doing pullups,and that leads to avoiding doing them.

_________________
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 Mar 20, 2017 6:51 pm 
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Sergeant Commanding
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Posts: 5545
Wednesday 15 march
moved weights,power rack,lat pulldown etc:1 hour 48 minutes and a session in itself!
Then:
dips bw:1x8,1x6
pull ups bw:7,5 then stopped.Totally wiped out and had to prepare a lesson on hand grenades.

Friday 17 march
joint mobility
1a.dips bw:1x18,10x3
b.pullups bw:1x8,10x3
2.ab crunches:2x20,1x15,2x10
3.hyperextensions:1x18,1x17,1x16,1x10
4.neck curls:1x50,1x20
5.dips bw:1x10
6.pullups bw:1x10
7.wrist curls 20kg:1x50,1x25
8.reverse wrist curls 20kg:1x8,1x5

Passed the basic instructors course (only need to do 40 hours of supervised lessons now).Been a tough week,either doing the instruction with all the preparation that entails or being the troop that they use to practise with....but loads of fun!

Sunday 19 march early am
20 min run

Monday 20 march am
8 kilometer ruck with 19.6kg/43.12#

pm
joint mobility
1.dips bw:1x19,+10kg:1x5,+15kg:1x3,+20kg:3x2,bw:5,6,7,4
2.pullups bw:1x12,1x6,2x5
3.wrist curls 20kg:1x70,1x30
4.reverse wrist curls 20kg:1x10,1x6
5.hyperextensions:1x25

_________________
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 Mar 24, 2017 2:38 am 
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Sergeant Commanding
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Posts: 5545
Have had a cold and fever on and off since tuesday (still working) and might try some dips after work tonight.

_________________
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 Apr 06, 2017 9:29 am 
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Sergeant Commanding
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Joined: Sun Jan 03, 2010 7:41 pm
Posts: 5545
Friday 24 march
1.dips bw:3x5,+20kg:1x4,+15kg:1x3,+10kg:1x5
2.bench press:20kg:1x10,50kg:1x5,70kg:1x5,80kg:1x2 (?)
3.dips bw:1x8,1x5
4.wrist curls:20kg:1x25,30kg:1x25,40kg:1x20,50kg:1x8
5.reverse wrist curls 16.5kg:1x15,1x10,1x8,1x6

Saturday 25 march
joint mob,light band pullaparts:15
1.pullups bw:1x16,+20kg:1x4,+25kg:1x3,+27kg:1x3,+31kg:1x2,+33kg:1x2,+35kg:1x1,+37kg:1x1,+17kg:1x5,bw:1x5
2.thick (fat gripz blue 2") one arm rows:42.5kg:1x6,1x7,2x5
3.Trx feet elevated (bench) rows:1x12,1x6,1x5
4.hyperext:1x27,+10kg:1x10
5.alt dumbell curls:2x10kg:1x15,2x15kg:1x15,2x20kg:1x5 still got my cold.....

Sunday 26 march
ruck:9.8kilometers with 21.1kg/46.5lbs

later same day:
joint mobility,light band pullaparts (different heigts):10x10
1.dips bw:1x22,+21kg:1x4
2.strange bar bench:16.7kg:1x12,46.7kg:1x5,66.7kg:1x3,71.7kg:1x2 (think I will drop benching for a while,shoulders don`t like it)
3.dbl shrugs:2x32kg:25,20,15,10
4.wrist curls 20kg:2x20,50kg:1x16,1x12,1x8
5.reverse wrist curls:20kg:1x10,1x8
6.a bunch of high rep sets with plastic wrist culr thin (more reps with left as that arm is smaller and weaker)
7.neck curls 10kg on forehead:1x25
strech

Tuesday 28 march
1.neck harness 16kg:5x20
2.neck curls 10kg:4x10
3.pullups bw:1x18,+20kg:1x5,1x3,5x2,bw:1x8
4.conc curls 15kg1x8,20kg2x5
5.axle reverse curls27kg:1x4
(lots of physical labor at work,was awake 27 hours slept a couple of hours so wasn`t feeling my best.

Wednesday 29 march
1.one arm kbell clean&press 16kg:1x5,20kg:1x5,24kg:3x5
2.hammer curls thick haled (2.5") 2x27kg:1x7,1x5,2x10kg:1x13,1x8,1x7

Friday 31 march
1.neck harness:16kg:16x20
2.pullups bw:1x20,1x7,3x5
3.thick (2") handled one arm rows 42.5kg:1x8,1x7,2x5
4.one arm rows 32kg:1x15
5.neck curls 10kg:4x15
6.dbls shrugs (3sec hold on top):2x32kg: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: Thu Apr 06, 2017 1:18 pm 
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Sergeant Commanding
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Joined: Sun Jan 03, 2010 7:41 pm
Posts: 5545
Saturday 1 april
1.hyperext:1x32,+10kg:1x12,1x10,no weight:1x15
2.neck harness 16kg:1x30,20kg:1x25,24kg:1x20
3.neck curls 10kg:1x25,1x15
4.dips bw:10,9,8,7,6,5,4,3,2,1,1,2,3
5.band triceps push downs:1x15,1x12,1x8
6.wrist curls:20kg:2x20,54kg:1x20,1x16,1x8
7.reverse wrist curls 20kg:1x12,1x6,1x5
8.one legged squat to bench:30/leg

Did some shooting before:M4 AR15,Glock and Sig Sauer 226 ( with different red dot,laser sights and shit)

Sunday 2 april
ruck 10kilometers with 31.6kg/69.5lbs

_________________
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 Apr 07, 2017 5:23 am 
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Sergeant Commanding
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Posts: 5545
Monday 3 april
1.one hand kbell clean&press:16kg:4x5,20kg:2x5,24kg:1x5,26kg:1x5,28kg:1x5 (left shoulder not feeling right)
2.seated dumbell curls:2x15kg:1x12,2x20kg:2x8
3.rolling thunder:62.9kg:1x5,67.9kg:1x5,72.9kg:1x3
4.light band pullaparts:1x30

Tuesday 4 april
1.pullups bw:1x21,1x8,4x5,1x3

Lots of work under a train made my shoulders hurt a lot.....

Took a sick day wednesday to let he pain diminish and it together with some of what I did thursday helped a lot!

Thursday 6 april
1.light band pullaparts (different heights):12x20
2.incline dumbell rows:2x20kg:1x15,2x25kg:1x12,2x32kg:2x8,2x6,1x5
3.step ups with a 17.3kg/38.1lbs ruck:15minutes
4.pullups bw:1x12

_________________
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 Apr 27, 2017 6:54 am 
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Sergeant Commanding
User avatar

Joined: Sun Jan 03, 2010 7:41 pm
Posts: 5545
Friday 7 april
grippers,step ups,band pullaparts

Saturday 8 april
pullups,dips,incline bench rows

monday 10 april
bench press,incline bench dbl rows,,front raises,band pullaparts,grippers and step ups

Friday 14 april
bench press,pullups,grippers

Saturday 15 april
ruck 5 kilometers w.40kg

Sunday 16 april
bench press,pullups,incline bench dbl rows,Z press,hyperextensions and band pullaparts

Monday 17 april
ruck 5 kilometers with 46kg,grippers

Tuesday 18 april
bench press,pullups,incl bench dbl rows,kbell swing,hammer curls

Wednesday 19 april
step ups,incl bench dbl rows,gada/mace,hyperext

Friday 21 april
bench press,pullups,incl bench dbl rows,standing barbell finger curls

Saturday 22 april
ruck 10kilometers with 22.3kg

Sunday 23 april
bench press,pullups,incl bench dbl rows,dbl shrugs,finger curls,pinch grip lifts

Monday 24april
ruck 5.4kilometers with 22.1kg

Tuesday 25 april
bench press,pullups,dbl curls,pinch grip,hyperextensions

Wednesday 26 april
ruck 7,4kilometers with 23.4kg,hyperextensions,band pullaparts

_________________
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 01, 2017 6:57 am 
Offline
Sergeant Commanding
User avatar

Joined: Sun Jan 03, 2010 7:41 pm
Posts: 5545
Thursday 27 april
1.coc#T:2x10,coc#2:1x5,1x2,1x1
2.bench press:20kg:2x5,50kg:1x5,80kg:6x5
3.pullups bw+16kg:5x5
4.standing barbell finger curls 20kg:1x25,50kg:1x20,60kg:1x15,65kg:1x10
5.reverse wrist curls (thick bar)14kg:1x12,1x10
6.light band pullaparts:1x30,heavy resistance band pullaparts:2x10
7.hyperextensions:1x12
8.push ups:5 + Furmans

Friday 28 april
hyperextensions:13,push ups:6,pullups:2

Satruday 29 april
hyperextensions:14,push ups:7,pullups:2

Sunday 30 april
1.coc#T:2x10,coc#1.5:3x5,3x3
2.bench press:20kg:2x15,50kg:1x5,8okg:7x5
3.pullups bw+16kg:6x5
4.standing barbell finger curls:20kg:1x30,50kg:1x25,70kg:1x10,80kg:1x7
5.one arm wooden bomb/grenade reverse curls:10.5kg:1x3,5.5kg:1x10
6.add a rep a day medley:hyperextensions:15,puh ups:8,pullups:3

_________________
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 08, 2017 9:56 am 
Offline
Sergeant Commanding
User avatar

Joined: Sun Jan 03, 2010 7:41 pm
Posts: 5545
Monday 1 may
12 kilometer ruck with 22.4kg.Hilly trail and heavy/tired legs
later
hyperextensions:16,push ups:9,pullups:4
thick (2.2#?) haneer curls:2x20kg:10,8

Tuesday 2 may
1.coc#T:2x10,coc#1.5:10,8,6,3
2.bench press:20kg:2x15,50kg:1x5,80kg:1x5,85kg:1x5,90kg:1x5
3.pullups bw+16kg:1x5,+21kg:1x5,+25kg:1x5
4.incline dumbell bench rows (2.5").2x39.5kg:1x7,1x4
5.standing barbell finger curls:20kg:x15,50kg:1x15,90kg:1x8,95kg:1x5
6.add a a rep a day medley:hyperextensions:17,push ups:10,pullups:5
7.light band pullaparts:35,30,25

Wednesday 3 may
1.add a rep a dy medley:hyperextensions:18,push ups:11,pullups:6
2.thick handled wrist roller:2 sets to failure
3.thick handled leverage bar:4 sets

Thursday 4 may
1.coc#T:2x10,coc#2 (old one):8,4,2,2
2.bench press:20kg:1x15,50kg:1x5,70kg:1x2,90kg:1x1,105kg:1x1,80kg:1x5,95kg:1x3
3.pullups bw+27kg:1x5,+31kg:1x4
4.add a rep:hyperextensions:19,push ups:12,pullups:7
5.incline bench rear delts:2x10kg:1x15,1x12
6.thick (2.2"?) hammer curls:2x20kg:1x14

Friday 5 may
7.4km ruck (hilly trail) 18.3kg (trying a new pack)
hyperext:19,push ups:13,pullups:8

Saturday 6 may
1.coc#T:2x10,coc#2 (new):3,2,1,old #2:4
2.bench press:20kg:1x15,50kg:5,90kg:6x3
3.pullups bw+33kg:1x4,+35kg:3x2
4.add a rep thing:hyperext:20,push ups:14,pullups:9
5.Trx feet elevated rows:10,9,8
6.standing barbell finger curls:20kg:1x20,50kg:1x10,100kg:1x5,1x4,50kg:1x30,20kg:1x35
7.neck harness 20kg:1x50
8.neck curls:1x50
a few curls

Sunday 7 may
24km/15 mile ruck.start weight:20.9kg-finish weigth:19.9kg
hyperext:21,push ups:15,pullups:10

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


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