Taking my own advice

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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odin
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Re: Taking my own advice

Post by odin » Fri Sep 05, 2014 12:27 pm

5/3/1 for middle aged men cycle 1

Lifts:
Bench
Front Squat
Military press
Sumo DL

EDIT: fuck it, will just run 5/3/1 with some sensible accessory.

05/09 - Bench

1. Bench - 65, 75kg x 5, 85kg x 9 reps

2a: Inc DB Press - 28kg's x 12, 10, 10, 8

2b: DB Row - 32kg x 12, 12, 10, 8

3a: Rope pushdown - 30kg x 15,12,12

3b: EZ Curl - 20kg x 3 x 12

4a: DB Shrugs - 30kg x 2 x 12

4b: side lateral raise - 8kg x 2 x 10

5. incline treadmill - fast walk increasing gradient keeping HR between 130-160 bpm
Don't try too hard, don't not try too hard

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odin
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Re: Taking my own advice

Post by odin » Sun Sep 07, 2014 12:26 pm

07/09 - Front Squat

1. FSQ- 60, 75, 85, 95kg x 5

2a: RDL - 60kg x 15, 80kg x 3 x 10

2b: Decline sit ups - bw x 15, bw+10kg x 3 x 10

3. donkey calf raise - 4 sets of 10 with some drop set bodybuilding guff at the end

no time for cardio but I'm currently knocking a driveway out in my spare time so plenty of sweatiness going on.
Don't try too hard, don't not try too hard

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odin
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Re: Taking my own advice

Post by odin » Mon Sep 08, 2014 7:43 pm

08/09

1. meditation & JM

2. Military press - 40, 47.5kg x 5, 55kg x 7

3a: weighted dips - bw+10kg x 10,10,8, bw x 8

3b: chins - 35 reps total

4a: TRX curls - 4 x 10

4b: TRX tri layouts - 4 x 10

5. incline walking - 20 mins, HR 140 ish
Don't try too hard, don't not try too hard

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odin
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Re: Taking my own advice

Post by odin » Wed Sep 10, 2014 7:38 am

09/09

1. meditation

2. 20 mins JM


10/09

1. meditation

2. JM

3. Sumo DL - 60,80,100,110kg x 5, 120kg x 8 (superset with chins throughout)

4a: KB FSQ - 2x20kg x 4 x 10

4b: ab wheel - 4 x 10

5. calf raises - 4 x 10

6. eliptical - 20 mins
Don't try too hard, don't not try too hard

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odin
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Re: Taking my own advice

Post by odin » Fri Sep 12, 2014 4:30 pm

11/09

1. meditation

2. JM


12/09

1. meditation

2. JM

3. Bench - 70, 80kg x 3, 90kg x 8

4a: Inc DB Press - 30kg's x 4 x 10

4b: DB Rows - 34kg x 4 x 10/10

5a: EZ curl - 3 sets of 12 reps

5b: Rope pushdowns - 3 sets of 12

6. DB Surgs - 2 x 12

7. incline treadmill for 20 mins
Don't try too hard, don't not try too hard

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odin
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Re: Taking my own advice

Post by odin » Mon Sep 15, 2014 7:03 pm

15/09

1. meditation

2. JM

3. FSQ - 60kg x 5, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 5

4a: RDL - 80kg x 3 x 12

4b: Decline russian twists - 10kg x 3 x 16

5a: donkey calf raises - 3 x 10

5b: Leg extensions - 3 x 10

6. elitpical - 20 mins
Don't try too hard, don't not try too hard

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odin
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Re: Taking my own advice

Post by odin » Thu Sep 18, 2014 4:07 pm

16/09

1. meditation

2. JM

3. open water swim, hard

17/09

1. meditation

2. JM

3. MP - 40kg, 50kg x 3, 57.5kg x 7

4a: chins x 45 reps total

4b: dips x 45 reps total

4a: TRX curls - 3 x 10

4b: TRX tri layouts - 3 x 10

5. reverse flyes - 3 x 12

6. elitpical - 20 mins


18/09

1. meditation

2. Sumo DL - 100kg, 115kg x 3, 127.5kg x 9

3a: KB FSQ - 2x20kg x 4 x 10

3b: TRX ab layouts - 4 x 10

4. leg curls - 3 x 12

5. calf raises - 3 x 20

6. incline treadmill - 25 mins
Don't try too hard, don't not try too hard

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odin
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Re: Taking my own advice

Post by odin » Sat Sep 20, 2014 4:45 pm

20/09 happy birthday to me

1. meditation

2. Bench - 75kg x 5, 85kg x 3, 95kg x 7

3a: Inc DB Press - 36kg's x 3 x 8

3b: DB Row - 40kg x 3 x 8/8

4a: EZ curl - 35kg x 3 x 8

4b: Tri pushdowns - 3 x 8

5. surgs - 34kg's x 2 x 12

6. treadmill - 10 min fast paced run, then felt sick so stopped. Having a fry up and a chocolate bar before training aint really what my body wanted, but my wife insisted.

Had a potassium and whey smoothie followed by 3 belgian beers in the bar afterwards, proper pwo nutrition.
Don't try too hard, don't not try too hard

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Bobby
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Re: Taking my own advice

Post by Bobby » Sat Sep 20, 2014 5:20 pm

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

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Mickey O'neil
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Re: Taking my own advice

Post by Mickey O'neil » Sun Sep 21, 2014 9:11 pm

Happy birthday, odin!

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