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Postby xJimx » Wed Feb 11, 2009 2:05 pm

5 mins HIIT

Weighted Dips:
3x20
3x40
3x55
2x55 - meh wanted 3 reps here but no chance
2x6x30

Decline KB Push-Ups:
4x6 - nice & slow

Planks:
1x120 secs
2x60 secs

Seated DBshrugs:
3x12x18s with 5 sec hold on each rep

Weighted Dips:
4x6x20

5 mins HIIT

+ some knuckle push-ups to finish off
DYEL
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Postby xJimx » Sat Feb 14, 2009 5:13 pm

Yesterday:

5 mins HIIT

Weighted chins:
4x3x30
6x15


Pistols:
3x6 each leg - 2kg cb

Suspension Pulls OH:
3x8

18" box jumps:
1 leg 3x6 each leg
2 legs 3x12

BW pull-ups & chins:
2x6
2x6

Stretches
DYEL
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Postby xJimx » Wed Feb 18, 2009 12:21 pm

Was thinking about having an upper body deload week, & as it happened fate intervened anyway.

During my first set of dips on Monday with only 10kg added weight I somehow managed to strain my neck. No idea how it happened but it hurt like hell & meant that, aside from a few push ups, I didn;t do anything apart from cardio.

Really sore yesterday but feeling better today.

Today:

5 mins HIIT

Pull-Ups:
3x8

Pistols:
3x8 each leg - 5kg plate as counter

Rev Rows OH:
3x8

Planks:
3x60 secs

Suspension Curls:
3x8

Pistols:
3x8 each leg - 5kg plate as counter

18" Jumps:
3x(12 onto bench + 12 over bench)
DYEL
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Postby xJimx » Sun Feb 22, 2009 3:27 pm

No workout Friday - work just too hectic to escape :( Got an extra workout in today, plus hopefully back to the usual routine from tomorrow:

5 mins HIIT

Weighted Dips:
3x20
3x40 - felt heavy WTF
3x1x60 - didn't want any failure today so didn't push for more
3x40
8x20

Pistols:
3x8 each leg - 5kg counter

Decline KB Push-Ups:
3x8

Pistols:
3x6 each leg - 4kg counter

Weighted Dips:
3x6x20

1-Leg 18" Jumps:
3x6 over bench on each leg

Medicine Ball Push-Ups:
3x6

Stretches


Neck seems to have recovered, strength not great today but to be expected after week off I guess. I really enjoy the jumps but my back doesn't seem too keen; hopefully if I keep them to once per week I'll be OK.
DYEL
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Postby Johnboy74 » Sun Feb 22, 2009 5:17 pm

Good work fella... How old is the old git then? :wink:
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Postby xJimx » Sun Feb 22, 2009 5:38 pm

32 this year so not that old really. The combination of injuries & 2 little kids means that I just feel a lot older :)
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Postby Johnboy74 » Sun Feb 22, 2009 6:17 pm

32! 32! again 32! geeeeezzzz! that's no age! I'm 34 mate! I feel old now :wink:
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Postby xJimx » Mon Feb 23, 2009 3:45 pm

Quick session today:

Weighted Chins:
3x4x25
8x10

5 mins HIIT

Suspension Pulls OH:
3x8

Planks:
3x60 secs

Smith Rev Rows UH:
3x8

5 mins HIIT
DYEL
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Location: Derby, UK

Postby xJimx » Wed Feb 25, 2009 2:55 pm

5 mins HIIT

Weighted Dips:
5x5x32.5 - tough but never in doubt

Pistols / Knuckle Push-Up Supersets:
5x5 with 4kg counter of the former / 5x10 of the latter

Planks:
Front 2x60 secs
Each side 2x30 secs

5 mins HIIT

BW Dips to failure:
1x16
1x10

Stretches
DYEL
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Postby xJimx » Fri Feb 27, 2009 3:31 pm

Should have gone heavy on the pull-ups today but wasn't feeling it, so went for chins instead.

5 mins HIIT

Weighted Chins:
5x5x17.5 - think that's a pb for 5x5

Planks:
3x90 secs

Rev Rows OH:
3x8

Seated DB shrugs:
3x12x18s - 5 sec hold on each rep

Suspension Pulls OH:
3x8

5 mins HIIT & stretch

+ pissed around with a few more chins & hangs
DYEL
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Postby xJimx » Mon Mar 02, 2009 6:51 pm

Concentrated on legs today, so upper body work was kept pretty gentle:

5 mins HIIT

Weighted Dips:
3x8x20

Pistols:
5x5 each leg - 4kg counter

Decline KB Push-Ups:
3x8

Pistols:
5x5 each leg - 4kg counter

BW Dips:
3x8

5 mins HIIT

Physio stuff/stretching

I've been rather slack on the physio front recently & this is making pistols hard as flexibility in right leg sucks; need to get better about this.
DYEL
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Postby xJimx » Thu Mar 05, 2009 3:47 pm

Couldn't get to gym yesterday so went today instead. Kept things rather disco so I can go at it properly tomorrow:

BW Chins:
3x10

5 mins HIIT

Rev Rows OH:
3x8

Planks:
Front - 2x120 secs
Each side - 1x60 secs & 1x30 secs

Suspension Pulls OH:
3x8

Seated DB shrugs:
3x12x18s - 5 sec hold on each rep

5 mins HIIT

BW Pull-Ups:
5x5

Stretches
DYEL
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Postby JP » Thu Mar 05, 2009 3:51 pm

No curls though.

You have to have some more curls mate. Summer is here soon :D
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Postby xJimx » Thu Mar 05, 2009 5:15 pm

Curls are now banned as they involve free weights :wink: Having said that though I do sometimes do curl-like exercises using the gym's TRX suspension system which have been proven to produce a sweet pump 8)
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Postby xJimx » Fri Mar 06, 2009 4:10 pm

Weighted Dips:
2x20
2x40
2x2x60
4x40
8x20

5 mins HIIT

Pistols:
5x5 each leg - 4kg counter

Paused Decline KB Push-Ups:
5x5

Pistols / 1-Leg 18" Jumps:
3x5 each leg with 3kg counter / 3x6 each leg

'Reverse Grip' Dips:
5x5 - not sure what you call this exercise, basically you face away from the apparatus & the hands are inline with torso & palms facing outwards slightly

Stretches


Back a bit tender after the jumps. Also ripped a hole in my shorts somehow :(
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