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I ofgen go a bit classier- so overall we get diversity, which is good.
Existence Is Punishment: Grappling Strong
- Thread starter Obscure Terror
- Start date
I ofgen go a bit classier- so overall we get diversity, which is good.
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A sterling idea!
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Sunday 24/06/2012
Squat
Warmup: 5x55kg, 5x67.5kg, 3x82.5kg
Work: 3x95kg, 3x110kg, 4x122.5kg
Power Cleans
Warmup: 5x30kg, 5x37.5kg, 3x45kg
Work: 3x52.5kg, 3x60kg, 3x67.5kg
Squats were great, set a rep PR at 122.5kg. Definitely on the up recently. Did cleans second as was with a training partner who squats first so swapped order. Didn't feel super fresh on these but got what I need to get. Torqued my elbow in BJJ the other night so rows/bench didn''t feel comfortable so did what I needed to do and got out of there. Got squats in like I needed.
Squat
Warmup: 5x55kg, 5x67.5kg, 3x82.5kg
Work: 3x95kg, 3x110kg, 4x122.5kg
Power Cleans
Warmup: 5x30kg, 5x37.5kg, 3x45kg
Work: 3x52.5kg, 3x60kg, 3x67.5kg
Squats were great, set a rep PR at 122.5kg. Definitely on the up recently. Did cleans second as was with a training partner who squats first so swapped order. Didn't feel super fresh on these but got what I need to get. Torqued my elbow in BJJ the other night so rows/bench didn''t feel comfortable so did what I needed to do and got out of there. Got squats in like I needed.
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Tuesday 03/07/2012
Squat
Warmup: 5x55kg, 5x67.5kg, 5x82.5kg
Deload: 3x90kg, 3x102.5kg, 3x115kg
Bench
Warmup: 5x30kg, 5x37.5kg, 3x45kg
Work: 3x52.5kg, 3x60kg, 6x67.5kg
Pullups - Assisted @41kg, wide pronated grip
10, 10, 7
Smashed it. Squats got hard for set 3 but pushed through, bench felt the best it has in ages, looking forward to setting some rep PR's this cycle. Won't increase weight for next cycle on this or OHP. Chins slight improvement. Toe much better but still not there.
Squat
Warmup: 5x55kg, 5x67.5kg, 5x82.5kg
Deload: 3x90kg, 3x102.5kg, 3x115kg
Bench
Warmup: 5x30kg, 5x37.5kg, 3x45kg
Work: 3x52.5kg, 3x60kg, 6x67.5kg
Pullups - Assisted @41kg, wide pronated grip
10, 10, 7
Smashed it. Squats got hard for set 3 but pushed through, bench felt the best it has in ages, looking forward to setting some rep PR's this cycle. Won't increase weight for next cycle on this or OHP. Chins slight improvement. Toe much better but still not there.
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Thursday 05/07/2012
Squat
Warmup: 5x52.5kg, 5x67.5kg, 5x82.5kg
Deload: 3x90kg, 3x102.5kg, 3x115kg
Press
Warmup: 5x20kg, 5x25kg, 3x30kg
Work: 3x35kg, 3x40kg, 3x45kg
3x10x25kg
Deadlift
Warmup: 5x70kg, 5x87.5kg, 3x105kg
Work: 3x122.5kg, 3x140kg, 4x157.5kg
Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h x 4
Killed it. Been really cutting the rest times down to a minimum recently as I'm sure I overthink the lifts. Also have adapted to cutting calories so have more energy. Last rep of press was a grind so left it there but just happy not to fail here. Deadlift was a breeze until the last set, then shit got real. Squatting three times a week helps no doubt.
Some donkey raping shiteater of a bro was doing upright rows in the power rack (there are two, both were empty, he chose to use the one RIGHT NEXT TO WHERE I WAS DEADLIFTING), and for some reason set the bar down not on the safeties but the bottom rack supports while hunting for 5kg plates - he needs 3x5kg plates per side instead of a single 15kg plate each side so it looks like he's lifting more I guess. On rep 4 I hit the top of the plates on the right side of my bar on the bottom of his bar, thereby loading one side of my DL by an extra few kilos. Still locked it out like a boss :icon_lol:. Sandee Westgate would approve:
"Well done Dan! Now come over here and use your body to rub this masive amount of baby oil off me via friction!"
Squat
Warmup: 5x52.5kg, 5x67.5kg, 5x82.5kg
Deload: 3x90kg, 3x102.5kg, 3x115kg
Press
Warmup: 5x20kg, 5x25kg, 3x30kg
Work: 3x35kg, 3x40kg, 3x45kg
3x10x25kg
Deadlift
Warmup: 5x70kg, 5x87.5kg, 3x105kg
Work: 3x122.5kg, 3x140kg, 4x157.5kg
Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h x 4
Killed it. Been really cutting the rest times down to a minimum recently as I'm sure I overthink the lifts. Also have adapted to cutting calories so have more energy. Last rep of press was a grind so left it there but just happy not to fail here. Deadlift was a breeze until the last set, then shit got real. Squatting three times a week helps no doubt.
Some donkey raping shiteater of a bro was doing upright rows in the power rack (there are two, both were empty, he chose to use the one RIGHT NEXT TO WHERE I WAS DEADLIFTING), and for some reason set the bar down not on the safeties but the bottom rack supports while hunting for 5kg plates - he needs 3x5kg plates per side instead of a single 15kg plate each side so it looks like he's lifting more I guess. On rep 4 I hit the top of the plates on the right side of my bar on the bottom of his bar, thereby loading one side of my DL by an extra few kilos. Still locked it out like a boss :icon_lol:. Sandee Westgate would approve:
"Well done Dan! Now come over here and use your body to rub this masive amount of baby oil off me via friction!"
Last edited:
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You are definitely pushing back the boundaries of trashiness with the pics.
Carry on.
Carry on.
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I actually think Sandee Westgate is beautiful, but maybe I'm just broken inside...
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Sunday 08/07/2012
Power Cleans
Warmup: 5x30kg, 5x37.5kg, 3x45kg
Work: 5x57.5kg, 3x65kg, 0x72.5kg
Squat
Warmup: 5x55kg, 5x67.5kg, 3x82.5kg
Work: 5x102.5kg, 3x115kg, 1x130kg *PR*
DB Bench
24kgx10, 24kgx9, 22kgx10
Kroc Rows
24kgx5, 30kgx5, 36kgx22
Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h x 4
Failed on cleans again. Overthought the last rep and didn't jump. Another deload is in order, get some clean form in. In other news, set a Squat PR! Maybe could have done two, but this was a slow rep. Good form and bicep tendon on right side was sore afterwards so will attack again later. I remember when I couldn't unrack 130kg and now it's fallen like all the other weights preceding it. 150kg is well within my sights. Bench I wasn't expecting much, but did OK as my elbow is still a bit shit but got what I needed. Rows, grip was failing and I was tired but matched my previous record. Then did some sprints, usually would have done LISS but next week is deload week and with having time off due to my toe I wanted to get my old standard back quickly. They were pretty easy I'll do the full 6 reps next time and attempt tabata burpees too.
Fem-bot wise, I watched From Dusk til Dawn again recently, and besides it being fantastic in every way, I realised that this woman is utter perfection:
And she is similar in my eyes to this lady, who while subtly different, is just as good. I'm not sure I could pick between these...
Power Cleans
Warmup: 5x30kg, 5x37.5kg, 3x45kg
Work: 5x57.5kg, 3x65kg, 0x72.5kg
Squat
Warmup: 5x55kg, 5x67.5kg, 3x82.5kg
Work: 5x102.5kg, 3x115kg, 1x130kg *PR*
DB Bench
24kgx10, 24kgx9, 22kgx10
Kroc Rows
24kgx5, 30kgx5, 36kgx22
Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h x 4
Failed on cleans again. Overthought the last rep and didn't jump. Another deload is in order, get some clean form in. In other news, set a Squat PR! Maybe could have done two, but this was a slow rep. Good form and bicep tendon on right side was sore afterwards so will attack again later. I remember when I couldn't unrack 130kg and now it's fallen like all the other weights preceding it. 150kg is well within my sights. Bench I wasn't expecting much, but did OK as my elbow is still a bit shit but got what I needed. Rows, grip was failing and I was tired but matched my previous record. Then did some sprints, usually would have done LISS but next week is deload week and with having time off due to my toe I wanted to get my old standard back quickly. They were pretty easy I'll do the full 6 reps next time and attempt tabata burpees too.
Fem-bot wise, I watched From Dusk til Dawn again recently, and besides it being fantastic in every way, I realised that this woman is utter perfection:
And she is similar in my eyes to this lady, who while subtly different, is just as good. I'm not sure I could pick between these...
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Monday 09/07/2012
Burpee Tabata 15s:15s Work/Rest
8 rounds/4 mins
Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h, x 8
Just a conditioning workout while I'm on late shift at work. Been training 6-7 days a week for two weeks and I can handle it, don't see the point in sitting on my ass if I can't do my skill training and it'll only assist me in the long run.
Burpee Tabata 15s:15s Work/Rest
8 rounds/4 mins
Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h, x 8
Just a conditioning workout while I'm on late shift at work. Been training 6-7 days a week for two weeks and I can handle it, don't see the point in sitting on my ass if I can't do my skill training and it'll only assist me in the long run.
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Tuesday 10/07/2012
Squat
Warmup: 5x55kg, 5x67.5kg, 5x82.5kg
Deload: 3x90kg, 3x102.5kg, 3x115kg
Bench
Warmup: 5x30kg, 5x37.5kg, 3x45kg
Work: 5x57.5kg, 3x65kg, 5x72.5kg
3x10x37.5kg
Pullups - Assisted, wide/medium/parallel grip
10, 10, 10
Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h x 5
Finally had a decent bench day. Squats were fine, feel easy enough, had a spotter on bench so pushed it. Setup felt good for the first time in ages. For pulls, changed grip each set and started at 41kg assistance, once I reached failure I added more assistance to make sure I got 3x10. Conditioning wise I was tried and running short on time but did some sprints anyway. On Thursday will do burpees and normal sprints.
Squat
Warmup: 5x55kg, 5x67.5kg, 5x82.5kg
Deload: 3x90kg, 3x102.5kg, 3x115kg
Bench
Warmup: 5x30kg, 5x37.5kg, 3x45kg
Work: 5x57.5kg, 3x65kg, 5x72.5kg
3x10x37.5kg
Pullups - Assisted, wide/medium/parallel grip
10, 10, 10
Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h x 5
Finally had a decent bench day. Squats were fine, feel easy enough, had a spotter on bench so pushed it. Setup felt good for the first time in ages. For pulls, changed grip each set and started at 41kg assistance, once I reached failure I added more assistance to make sure I got 3x10. Conditioning wise I was tried and running short on time but did some sprints anyway. On Thursday will do burpees and normal sprints.
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Thursday 12/07/2012
Squat
Warmup: 5x52.5kg, 5x67.5kg, 5x82.5kg
Deload: 3x90kg, 3x102.5kg, 3x115kg
Press
Warmup: 5x20kg, 5x25kg, 3x30kg
Work: 5x37.5kg, 3x42.5kg, 2x47.5kg
3x10x25kg
Deadlift
Warmup: 5x70kg, 5x87.5kg, 3x105kg
Work: 5x132.5kg, 3x150kg, 1x167.5kg
Burpee Tabata 15s:15s Work/Rest
8 rounds/4 mins
Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h x 6
Squats felt good. Press was best in a while, setup felt good and decent bar path. Deadlifts, tried double overhand for the 150kg set, slipped on rep two, went mixed and finished OK. Maybe could have done 2 reps at 167.5kg but back was slightly achey, didn't risk it. Conditioning is ready for a step up I think. Deload week next week then onwards and upwards. Not increasing weights on bench and press as I haven't finished a full cycle at these weights yet.
Got a thing for this chick. She's British(well, Welsh, so ours by right of conquer) and she's into steampunk in a big way. She's too beautiful to live.
Squat
Warmup: 5x52.5kg, 5x67.5kg, 5x82.5kg
Deload: 3x90kg, 3x102.5kg, 3x115kg
Press
Warmup: 5x20kg, 5x25kg, 3x30kg
Work: 5x37.5kg, 3x42.5kg, 2x47.5kg
3x10x25kg
Deadlift
Warmup: 5x70kg, 5x87.5kg, 3x105kg
Work: 5x132.5kg, 3x150kg, 1x167.5kg
Burpee Tabata 15s:15s Work/Rest
8 rounds/4 mins
Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h x 6
Squats felt good. Press was best in a while, setup felt good and decent bar path. Deadlifts, tried double overhand for the 150kg set, slipped on rep two, went mixed and finished OK. Maybe could have done 2 reps at 167.5kg but back was slightly achey, didn't risk it. Conditioning is ready for a step up I think. Deload week next week then onwards and upwards. Not increasing weights on bench and press as I haven't finished a full cycle at these weights yet.
Got a thing for this chick. She's British(well, Welsh, so ours by right of conquer) and she's into steampunk in a big way. She's too beautiful to live.
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Friday 13/07/2012
Burpee Tabata 15s:15s Work/Rest
8 rounds/4 mins
Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h, x 10
Another cardio session. Gotta admit, this is one of the hardest workouts I've ever done. the sprints smash you. But I'm glad to have finished it, shows I can maybe decrease rest times on my other conditioning. Probably do 17s:13s on burpees and 45s:1m15s on sprints. Deload and LISS tomorrow.
Burpee Tabata 15s:15s Work/Rest
8 rounds/4 mins
Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h, x 10
Another cardio session. Gotta admit, this is one of the hardest workouts I've ever done. the sprints smash you. But I'm glad to have finished it, shows I can maybe decrease rest times on my other conditioning. Probably do 17s:13s on burpees and 45s:1m15s on sprints. Deload and LISS tomorrow.
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Saturday 14/07/2012
Power Cleans
Deload: 5x27.5kg, 5x35kg, 3x42.5kg
Squat
Deload: 5x55kg, 5x67.5kg, 3x82.5kg
DB Bench
22kgx3x12
Kroc Rows
36kgx3x10, 30kgx2x10
Stationary bike 20 mins, averaged 96rpm
Needed a light session. Felt good at start but wore down quickly. Bashed through everything, did assistance as well as I could which was nice to concentrate on for a change, then some light cardio then got out. This week I've been to the gym every day and this isn't going to abate for a while so I'm looking forward to this deload week. I've also come to the conclusion after surveying a few of the fem-bots at my gym that Persians/Arba women cna be extremely beautiful...
Power Cleans
Deload: 5x27.5kg, 5x35kg, 3x42.5kg
Squat
Deload: 5x55kg, 5x67.5kg, 3x82.5kg
DB Bench
22kgx3x12
Kroc Rows
36kgx3x10, 30kgx2x10
Stationary bike 20 mins, averaged 96rpm
Needed a light session. Felt good at start but wore down quickly. Bashed through everything, did assistance as well as I could which was nice to concentrate on for a change, then some light cardio then got out. This week I've been to the gym every day and this isn't going to abate for a while so I'm looking forward to this deload week. I've also come to the conclusion after surveying a few of the fem-bots at my gym that Persians/Arba women cna be extremely beautiful...
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Tuesday 17/07/2012
Squat
Deload: 5x55kg, 5x67.5kg, 5x82.5kg
Bench
Deload: 5x30kg, 5x37.5kg, 3x45kg
3x10x37.5kg
Pullups - Assisted @41kg, wide/medium/parallel grip
10, 10, 10
Deload day went well, focused on form and paused all my bench reps.Nice to make some progress on chins. No conditioning as back was sore, think it was the spin bike. Will use the rower from now one. I highly suggest you like the Facebook page "The Finest Females" for such goodies as this:
Squat
Deload: 5x55kg, 5x67.5kg, 5x82.5kg
Bench
Deload: 5x30kg, 5x37.5kg, 3x45kg
3x10x37.5kg
Pullups - Assisted @41kg, wide/medium/parallel grip
10, 10, 10
Deload day went well, focused on form and paused all my bench reps.Nice to make some progress on chins. No conditioning as back was sore, think it was the spin bike. Will use the rower from now one. I highly suggest you like the Facebook page "The Finest Females" for such goodies as this:
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Thursday 19/07/2012
Squat
Deload: 5x52.5kg, 5x67.5kg, 5x82.5kg
Press
Deload: 5x20kg, 5x25kg, 3x30kg
3x10x25kg
Deadlift
Deload: 5x70kg, 5x87.5kg, 3x105kg
Cardio - 1 hour wrestling lesson
Everything OK again, bit weird as I did this in the weights section of my MMA gym as I had a private lesson on my day off. Rack wwas different and bars are a little strange, plus they use those silly hexagonal shaped plates so deadlifting is a chore. Got through though with good form and wrestled after for conditioning. For the first time ever my knees are a little tender from martial arts training, probably because I've been overcompensating for my back. Next week I won't do any MMA due to work it'll just be S&C again so shouldn't impact my lifting.
Bow down and worship:
Squat
Deload: 5x52.5kg, 5x67.5kg, 5x82.5kg
Press
Deload: 5x20kg, 5x25kg, 3x30kg
3x10x25kg
Deadlift
Deload: 5x70kg, 5x87.5kg, 3x105kg
Cardio - 1 hour wrestling lesson
Everything OK again, bit weird as I did this in the weights section of my MMA gym as I had a private lesson on my day off. Rack wwas different and bars are a little strange, plus they use those silly hexagonal shaped plates so deadlifting is a chore. Got through though with good form and wrestled after for conditioning. For the first time ever my knees are a little tender from martial arts training, probably because I've been overcompensating for my back. Next week I won't do any MMA due to work it'll just be S&C again so shouldn't impact my lifting.
Bow down and worship:
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Sunday 22/07/2012
Power Cleans
Warmup: 5x27.5kg, 5x35kg, 3x42.5kg
Work: 5x45kg, 5x52.5kg, 3x57.5kg
Squat
Warmup: 5x57.5kg, 5x70kg, 3x85kg
Work: 5x92.5kg, 5x102.5kg, 5x120kg
DB Bench
26kgx3x10
Kroc Rows
30kgx25
Burpee Tabata 17s:13s Work/Rest
8 rounds/4 mins
really didn't want to go to the gym today. I was scared about the 120kg for 5, call it a mental block, butr I sucked it up, ate a lot and took a double helping of NoXPlode and got it done. Cleans were the best they've been in a long time, I remembered to JUMP MOTHERFUCKER and it helped. Squats continue thei upward progress, took 102.5 for granted but it felt light and rep 5 at 120kg was a grind but form was acceptable. Depth was perfect through which is my main aim, and forcing the knees out. Finally hit 3x10 @ 26kg on DB bench, and after doing some reading on Kroc rows decided to see how many I could do with 30kg, and it was 25 per arm, so will do 32kg next time as I have to rest too much to hit 18ish reps with 36kg and my form is sloppier. Shouldn't have done intervals, and I'm not gonna bother doing LISS anymore I do quite a lot of that while rolling at BJJ, so will just keep Sunday for weights.
But basically I was setting rep PR's all over the place today so you get an extended fem-bot display:
Power Cleans
Warmup: 5x27.5kg, 5x35kg, 3x42.5kg
Work: 5x45kg, 5x52.5kg, 3x57.5kg
Squat
Warmup: 5x57.5kg, 5x70kg, 3x85kg
Work: 5x92.5kg, 5x102.5kg, 5x120kg
DB Bench
26kgx3x10
Kroc Rows
30kgx25
Burpee Tabata 17s:13s Work/Rest
8 rounds/4 mins
really didn't want to go to the gym today. I was scared about the 120kg for 5, call it a mental block, butr I sucked it up, ate a lot and took a double helping of NoXPlode and got it done. Cleans were the best they've been in a long time, I remembered to JUMP MOTHERFUCKER and it helped. Squats continue thei upward progress, took 102.5 for granted but it felt light and rep 5 at 120kg was a grind but form was acceptable. Depth was perfect through which is my main aim, and forcing the knees out. Finally hit 3x10 @ 26kg on DB bench, and after doing some reading on Kroc rows decided to see how many I could do with 30kg, and it was 25 per arm, so will do 32kg next time as I have to rest too much to hit 18ish reps with 36kg and my form is sloppier. Shouldn't have done intervals, and I'm not gonna bother doing LISS anymore I do quite a lot of that while rolling at BJJ, so will just keep Sunday for weights.
But basically I was setting rep PR's all over the place today so you get an extended fem-bot display:
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Tuesday 24/07/2012
Squat
Warmup: 5x57.5kg, 5x70kg, 5x85kg
Deload: 3x92.5kg, 3x102.5kg, 3x120kg
Bench
Warmup: 5x30kg, 5x37.5kg, 3x45kg
Work: 5x50kg, 5x57.5kg, 9x67.5kg
3x10x37.5kg
Pullups - Assisted, wide/medium/parallel grip @36kg
10, 10, 8
Burpee Tabata 17s:13s Work/Rest
8 rounds/4 mins
Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h x 8
Boiling hot day. Squats were fantastic, only the last set was hard, didn't feel super heavy and form was good. Bench was a breeze and made some progress on chins but it wasn't clean at 36kg assistance across, but definitely making progress. Also did hard conditioning, I think I'll go back to 15:15 on the burpees but increase the speeds on the treadmill as the tabata induce fatigue in my legs, but I can push the sprints more.
I'm pretty sure this is my perfect woman:
Squat
Warmup: 5x57.5kg, 5x70kg, 5x85kg
Deload: 3x92.5kg, 3x102.5kg, 3x120kg
Bench
Warmup: 5x30kg, 5x37.5kg, 3x45kg
Work: 5x50kg, 5x57.5kg, 9x67.5kg
3x10x37.5kg
Pullups - Assisted, wide/medium/parallel grip @36kg
10, 10, 8
Burpee Tabata 17s:13s Work/Rest
8 rounds/4 mins
Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h x 8
Boiling hot day. Squats were fantastic, only the last set was hard, didn't feel super heavy and form was good. Bench was a breeze and made some progress on chins but it wasn't clean at 36kg assistance across, but definitely making progress. Also did hard conditioning, I think I'll go back to 15:15 on the burpees but increase the speeds on the treadmill as the tabata induce fatigue in my legs, but I can push the sprints more.
I'm pretty sure this is my perfect woman:
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Wednesday 25/07/2012
Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h x 10
Day 1 of Intermittent Fasting and a heatwave going on. Just glad to get through these.
Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h x 10
Day 1 of Intermittent Fasting and a heatwave going on. Just glad to get through these.
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I'm pretty sure this is my perfect woman:
Yowzers! Do you know who she is?
Edit- judging from Iranian TV and news shows that you can see in Afghanistan, there are a lot of great looking Persian women. Not sure about the Arab world, probably also full of hotness- Lebanese women certainly have a great reputation.
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I have no idea Sir Jaunty! The photo is from Facebook so I can't even Google the URL and see what comes up. Might have to post in the Hot Girl Investigation thread in the OT.
Might I suggest a Persian-themed section for one of your training log updates?
Might I suggest a Persian-themed section for one of your training log updates?
