Kraft log

[Kraft]

Today I ran my regular round which is almost 8 k in about 40 min. I focused on the breathing and it felt good.

[Kraft]

Ran again todag after a few days without exercise. Same round as usual in about 38 min.

[Kraft]

Back from VFW 2012. My first and it was great. It was a bit hard to motivate myself tonight though. After lifting stuff together with nice people for a few days the living room floor-routine feels kind of...hm...depressing. Anyway, I did a short session:

5 sun salutations for warm up

1 TGU
10 push ups
5x20 Squats+16 kg bell
1 TGU
10 push ups
5x20 Good mornings + bell
1 TGU
10 push ups

And my greatest achievement in terms of strenght during VFW was probably that I pressed 39 kg

[Kraft]

Very nice deadlift session today. I got really good help and inspiration from this martial arts veteran at the gym.

Warm up: (except from cycling to the gym) OH squats 3x5+20 kg

Dead lift:
5+40
5+60
5x5+70
3x2+90
1+100
2x1+110

I don´t think 110 is my max anymore...

Negative pull ups: 5x5

[Kraft]

And I also did 50 burpees when the kids had fallen asleep. Time: 2.57

[soniczip]

nice to see you back sweating straight away i started this morning with some running and this afternoon with some functional training, and it felt extra good!

[hoffmeister]

And I also did 50 burpees when the kids had fallen asleep. Time: 2.57

Thats a kick ass time!

And some good deadlifting also. bwx2 before easter!

[Kraft]

Yes, I had good sessions the other day. Now my muscles are sore. Also because I started cykling to and back from work again. Tonight I only did 5x5 push press on each arm, 5x20 high swings and 4x8 KB row on each arm. Everything with my 16 kg bell.

[Kraft]

I TGU
10 push ups
50+50 swings
I TGU
10 push ups
5x20 squats with bell
I TGU
10 push ups

[Kraft]

Yesterday at the gym:
Squats: 10+20 kg, 5+40, 5x5+60, 3x3+70
Bench: 5+20, 5+30, 5+35, 3x3+40
Neg pull ups: 3x5

[Kraft]

Saturday I ran about 6 k with Hoff. Sunday I did 200 lunges and 3x8 kb presses on each arm.

Today I went to the gym with my little brother and made him dead lift! I did:
Cleans: 8+20 kg, 5+30, 5+40, 3x3+45
Dead lift: 8+40, 6+60, 4+80, 3+90, 1+100, 4x1+110
Bench: 5+20, 5+30, 3+40, 3x3+45 with some assistance.
Pull ups: 5x5 with assistance.

800 m row in 3.17 min.

[hoffmeister]

120 DL around the corner!

[Kraft]

120 DL around the corner!

Yey!!!

[Kraft]

Morning jog. 7 k in about 38 min.

[Kraft]

Did 20 TGUs + 16 kg tonight.