40-DAY REDUX

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Re: POST-NECK SURGERY AND WHAT NOT

Postby ^toby^ » Sat Nov 20, 2010 7:26 am

18/11/2010 THU
Power to the People wk3 day3

Barbell Shoulder Press
25 KG x 5
22.5 KG x 5

Barbell Deadlift
72.9 KG x 5
65.4 KG x 5

20/10/2010 SAT
Power to the People wk3 day4

Barbell Shoulder Press
26 KG x 5
23.5 KG x 5

Barbell Deadlift
75.4 KG x 5
67.9 KG x 5

Gonna peak like a motherf... like week, week 4.
'Practice does not make perfect. Only perfect Practice makes perfect' - Vince Lombardi
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Re: POST-NECK SURGERY AND WHAT NOT

Postby Talyn » Sat Nov 20, 2010 8:03 am

Nice training Toby. Keep it going.

When I am in Melbourne will you be able to make the MVS session? You could test your 1rm's again.
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Re: POST-NECK SURGERY AND WHAT NOT

Postby ^toby^ » Mon Nov 29, 2010 11:37 pm

Thanks bro! Not sure if my body is ready for heavy lifting yet though. :-(

22/11/2010 MON

Rode to work today as usual.

I was on Elizabeth St (one of the main street in Melbourne) near doing 10ish KM/HR and a van dashed past me. It was so close that I involuntarily swerved and braked. It was such a sharp turn I lost balance and fell forward. I let go the handlebar and use my left foot to stop myself from falling. Soft landing. Bike shot out from between my legs and crashed onto the gutter. Some pointy part of the bike cut my pants open and glazed my right knee.

I’m okay. My bike is okay.

I guess doing Kung Fu and Turkish Get Up kinda saved me from falling .

A nice delivery man asked me if I was okay and said I was lucky the van didn't hit me.
Stupid driver! I am very angry and emotional now. It wasn't my fault, I ride on the left hand side, very close to the parked cars!
I'm glad that I have got a second brake few months ago.


Anyway, let's move something overhead and pick something off the ground!

Power to the People wk4 day1 (week 6 of the whole program)

Barbell Shoulder Press
27.5KG x 5
25KG x 5

Barbell Deadlift
77.9 KG x 5
70.4 KG x 5

23/11/2010 TUE
Power to the People wk4 day2

Barbell Shoulder Press
26KG x 5 (misloaded)
30KG x 4 (misloaded)

Barbell Deadlift
80.4 KG x 5
72.9 KG x 5

25/11/2010 THU
Power to the People wk4 day3

Barbell Shoulder Press
31 KG x 4
27.5KG x5

Barbell Deadlift
82.9 KG x 5
75.4 KG x 5

26/11/2010 FRI
Power to the People wk4 day4

Barbell Shoulder Press
32.5 KG x 3
27.5 KG x4

Barbell Deadlift
85.4KG x 5
77.9 KG x 5

End of the PTTP cycle 2

This week apart form Swings and Get Up, I'll also do 2 easy sets of push up in the morning.

Good vid

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29/10/2010 MON
Warm up combo/ half Get Up with Shoe/5KG plate
'Practice does not make perfect. Only perfect Practice makes perfect' - Vince Lombardi
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Re: POST-NECK SURGERY AND WHAT NOT

Postby ^toby^ » Mon Dec 06, 2010 9:45 am

30/11/2010 TUE
Morning Push Up x2 x3
(Push up numbers are stupidly low cos it is the morning easy push up and I am weak as)

01/12/2010 WED
Morning Push Up x3 x4

Kettlebell Swing. 16KG 12x12 (on the minute)

02/12/2010 THU
Morning Push Up x3 x4

03/12/2010 FRI
Morning Push Up x5 x5

04/12/2010 SAT
Morning Push Up x5 x5
Random Kettlebell Practise : Get UP/Goblet Squat/Swing

05/12/2010 SUN
OFF

06/12/2010 MON
Morning Push Up x4 x4

TheDan Martin Program Minimum 1/3/5

KS Get Up (back and forth) 5KG plate 1 rep each side.
Goblet Squat 16KG x16 x11 x 11
Swing 16KG x15/14/14/15/10
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Re: POST-NECK SURGERY AND WHAT NOT

Postby ^toby^ » Sat Dec 11, 2010 12:48 pm

07/12/2010 TUE
Morning Push Up x6 x6

08/12/2010 WED
Morning Push Up x6 x5

Watching my team Melbourne Heart losing two-nil and dancing to/with the amazing Sharon Jones.

09/12/2010 THU
Didn't do the Morning Push Up as my legs were sore from dancing.

KS Get Up (back and forth) 5KG plate 1 rep each side.
Goblet Squat 16KG x19 x11 x12
Swing 16KG x14/14/14/10/12

10/12/2010 FRI

Too tired to do morning push up (excuse!)
X'Mas shopping instead of workout :cry:

11/12/2010 SAT
No time for breakfast and morning push up
No time for workout. Heart broken cos my team lost again.
'Practice does not make perfect. Only perfect Practice makes perfect' - Vince Lombardi
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Re: POST-NECK SURGERY AND WHAT NOT

Postby KaliBaby » Sun Dec 12, 2010 8:53 am

^toby^ wrote:07/12/2010 TUE
Morning Push Up x6 x6

08/12/2010 WED
Morning Push Up x6 x5...

ahhh I see an opportunity for some competition. what's your push up goal? maybe we can motivate each other!
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Re: POST-NECK SURGERY AND WHAT NOT

Postby ^toby^ » Wed Dec 15, 2010 11:53 am

Kali, I guess 2 EASY sets of STRICT 20 push ups! 8)

12/12/2010 SUN

Morning Push Up x5 x5

(taking it easy today)
KS Get Up (back and forth) 5KG plate 1 rep each side.
Goblet Squat 16KG x12 x10 x10
Swing 16KG x16/15/14/13/14

13/12/2010 MON

Morning Push Up x4 x4

Power to the People wk5 day1 (week 9 of the whole program)

Barbell Shoulder Press
30KG x 5
27.5KG x 5

Barbell Deadlift
80.4 KG x 5
72.9 KG x 5

14/12/2010 TUE

Morning Push Up x7 x7

15/12/2010 WED

Morning Push Up x6 x6

Power to the People wk5 day2

Barbell Shoulder Press
27.5KG x 5
25 KG x5

Barbell Deadlift
77.9 KG x 5
85.4 KG x 5

was going to do 82.9/75.4 but misloaded the bar the 1st time :oops:
Last edited by ^toby^ on Mon Dec 20, 2010 10:45 am, edited 1 time in total.
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Re: POST-NECK SURGERY AND WHAT NOT

Postby ^toby^ » Mon Dec 20, 2010 10:43 am

16/12/2010 THU

Morning Push Up x6 x6

Power to the People wk5 day3

Barbell Shoulder Press
30KG X5
25KG X5

Barbell Deadlift
87.9 KG x 5
78.9 KG x 5

17/12/2010 FRI

Morning Push Up x6 x6


18/12/2010 SAT

Morning Push Up x7 x7

Power to the People wk5 day4

Barbell Shoulder Press
31 KG X5
27.5KG X5

Barbell Deadlift
90.4 KG x 5 (Post-surgery PB)
81.4 KG x 5

20/12/2010 MON

Morning Push Up x5 x5

Power to the People wk6 day1

Barbell Shoulder Press
28.5 KG X5
25 KG X5

Barbell Deadlift
85.4 KG X5
77.9 KG X5

Taking 3 steps back and attack the 32.5 press and 92.9 Dead this week! :twisted:
'Practice does not make perfect. Only perfect Practice makes perfect' - Vince Lombardi
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Re: POST-NECK SURGERY AND WHAT NOT

Postby baldy » Mon Dec 20, 2010 10:47 am

^toby^ wrote:Taking 3 steps back and attack the 32.5 press and 92.9 Dead this week! :twisted:

Attack it !
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: POST-NECK SURGERY AND WHAT NOT

Postby KaliBaby » Mon Dec 20, 2010 4:07 pm

^toby^ wrote:16/12/2010 THU

Morning Push Up x6 x6....

17/12/2010 FRI

Morning Push Up x6 x6....

18/12/2010 SAT

Morning Push Up x7 x7...

20/12/2010 MON

Morning Push Up x5 x5...

dude! you are falling behind! I'm doing sets of 8 now. catch up!!! :wink:
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Re: POST-NECK SURGERY AND WHAT NOT

Postby ^toby^ » Thu Dec 30, 2010 11:46 am

KaliBaby wrote:dude! you are falling behind! I'm doing sets of 8 now. catch up!!! :wink:


Oh no! LOL

21/12/2010 TUE
OFF

22/12/2010 WED
morning easy push up
x6 x6

Power to the People wk6 day2

Barbell Shoulder Press
30 KG X5
27.5KG X5

Barbell Deadlift
90.4 KG X5
81.4 KG X5

23/12/2010 THU
morning easy push up
x6 x7

Power to the People wk6 day3

Barbell Shoulder Press
32.5 KG X5
28.5 KG X5

Barbell Deadlift
92.9 KG X5
83.9 KG X5

24/12/2010 FRI
morning easy push up
x7 x7

Power to the People wk6 day4

Barbell Shoulder Press
33.5 KG X5
30 KG X5

Barbell Deadlift
95.4 KG X5
85.4 KG X5

25/12 and 26/12 off


27/12/2010 MON

MVS

Bench Press
Bar x10
30KG x5
40KG x5
50KG x2
62.5 xF
and then I did a set of five or so with 50KG or something

Back Squat

Can't really remember apart from everything feels heavy.
Did a triple of 60, a double of 70 and a single of 80 and back off with 5 reps of 60

28/12 to 29/12 off

Now, I can not work out very often, so I would do more per workout with same drills.
Yes, the Russian Bear.

Reset the load back to 4 work out and build it back up.

30/12/2010 THU 20:30 to 21:15

Barbell Shoulder Press

28.5 KG X5
(5mins break)
25 KG X5
(5mins break)
22.5 KG 8x5, 1x3 (45sec to 1min b/w sets)

Barbell Deadlift

85.4 KG X5
(5mins break)
76.86KG X5
(5mins break)
68.9 KG 4x5, 1x2 (45sec to 1min b/w sets)

EAT MORE FOOD
'Practice does not make perfect. Only perfect Practice makes perfect' - Vince Lombardi
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Re: POST-NECK SURGERY AND WHAT NOT

Postby ^toby^ » Thu Jan 06, 2011 12:39 pm

02/01/2011 SUN

Barbell Shoulder Press

30 KG X5
(5mins break)
27.5 KG X5
(5mins break)
23.5 KG 9x5, 1x4 (45sec to 90sec b/w sets)

Barbell Deadlift

87.9 KG X5
(5mins break)
78.9KG X5
(5mins break)
70.4 KG 5x5 (45sec to 90sec b/w sets)


06/01/2011 THU (only had 5 hours sleep the night before, bad work out)

Barbell Shoulder Press

31 KG X5
(5mins break)
27.5 KG X5
(5mins break)
25 KG 6X5 (45sec to 90sec b/w sets)

Barbell Deadlift

90.4 KG X5
(5mins break)
81.4 KG X5
(5mins break)
72.9 KG 3x5 (45sec to 90sec b/w sets)
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Re: POST-NECK SURGERY AND WHAT NOT

Postby ^toby^ » Wed Jan 12, 2011 11:17 am

10/01/2011 Monday

Barbell Shoulder Press

32.5 KG X5
(5mins break)
28.5 KG X5
(5mins break)
26 KG 4x5, 1x4, 1x3 (90sec b/w sets)

Barbell Deadlift

92.9 KG X5
(5mins break)
83.9 KG X5
(5mins break)
76.4 KG 5x5 (90sec b/w sets)
'Practice does not make perfect. Only perfect Practice makes perfect' - Vince Lombardi
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Re: POST-NECK SURGERY AND WHAT NOT

Postby ^toby^ » Fri Jan 14, 2011 10:37 am

14/01/2011
(Cycling the load)

Barbell Shoulder Press

30 KG X5
(5mins break)

27.5 KG X5
(5mins break)

23.5 KG 10x5
(90sec b/w sets)

Barbell Deadlift

87.9 KG X5
(5mins break)

78.9KG X5
(5mins break)

70.4 KG 5x5 1x2
(90sec b/w sets)
'Practice does not make perfect. Only perfect Practice makes perfect' - Vince Lombardi
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Re: POST-NECK SURGERY AND WHAT NOT

Postby ^toby^ » Mon Jan 17, 2011 11:34 am

17/01/2011

Barbell Shoulder Press

31 KG X5
(5mins break)
27.5 KG X5
(5mins break)
25 KG 7X5 (90sec b/w sets)

Barbell Deadlift

90.4 KG X5
(5mins break)
81.4 KG X5
(5mins break)
72.9 KG 6x5 (90sec b/w sets)

Busy day, only started work out around 9 and feel like i'm gonna fall asleep.
Last edited by ^toby^ on Mon Jan 31, 2011 11:20 am, edited 1 time in total.
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