What are you or what did you train today?

[spartacus]

walk machine 3 degrees	machine rows	medium pulldowns	upright rows	chinups	dumbell curls	one arm cable curls
15min 6.5km/h	4x6/75kg (1m)	3x8/61kg (1m)	4x6/40kg (1m)	6, 5 (1m)	3x8/2x15kg (1m)	3x8e/15kg (1m)

 

[spartacus]

walk machine 1.5degrees	bench press	overhead press	dips	overhead tricep press	one arm tricep cable extension
10min 6.5km/h	3x5/90kg (2m)	3x8/40kg (1m)	2x10 (1m)	3x7/33kg (1m)	3x10e/15kg (30sec)

 

[simo74]

walk machine 1.5degrees	bench press	overhead press	dips	overhead tricep press	one arm tricep cable extension
10min 6.5km/h	3x5/90kg (2m)	3x8/40kg (1m)	2x10 (1m)	3x7/33kg (1m)	3x10e/15kg (30sec)

Are you still doing sprint work ?

 

[spartacus]

yes, next session on Thursday.

 

[simo74]

yes, next session on Thursday.

Are you still doing the shorter stuff in the 40-60m range or do you also do longer reps 200-400m ? Do you do these because you compete in a sprint event or just cause you like sprinting?

 

[spartacus]

I wanted to train for 200m comp but injured my Achilles tendon; it mainly hurts going around bends.

so as season is near end, have focused on 60-100m, although I am running slow at 8.4 for 60m.

I would still do sprints, even if was not competing. great leg exercise.

 

[canned tuna]

Beltless Deadlift
220kg x 4,4
225kg x 4,4,4

OHP 65kg x 6,6,6,6

Cable rows
--
OHP from rack. I prefer from ground typically but am lazy now

 

[Shrek]

Dumbell Bench - 36 x 8,8,8,8,8
Rack Pull - 120 x 8,8,8,8,8
Rack Row - 80 x 8,8,8,8,8

 

[spartacus]

walk machine	upright rows	medium pulldowns	machine rows	close grip puldowns	barbell curls	bicep chinups	walk machine
35min 6.5km/h	4x6/45kg (1m)	4x6/68kg (1m)	4x6/70.5kg (1m)	4x7/70.5kg (1m)	4x6/36kg (1m)	2x4 (1min)	10min 6.5km/h

 

[Shrek]

Chins - 5 x 6
Ohp - 4 x 6
Fr Sq - 4 x 12
Side and rear delt raise - 3 x 12

 

[spartacus]

walk machine 1.5 degrees	overhead press	bench press	flies	overhead tricep press	one arm cable extensions
15min 6.5km/h	4x6/40kg (1m)	4x6/70kg (1m)	4x8/2x15kg (1m)	4x8/28kg (1m)	2x10e/15kg (non-stop)

 

[Shrek]

Fr Sq - 3,3,3,3,3
Uhgc - 10,8,7,5,4
Dip - 10,8,7,5,5

 

[Repacked]

Fr Sq - 3,3,3,3,3
Uhgc - 10,8,7,5,4
Dip - 10,8,7,5,5

Underhand golf club?
Underhand grab crotch?
Unhinged Goofy cu*t?

 

[simo74]

^ Repacked you took the words out of my mouth

 

[Shrek]

Under hand grip chin

 

[simo74]

I always thought you were a bit underhanded !!

Do people use the term chin up for underhand and pull up for over hand ??? Or is that a pommie kunce thing ?

 

[Goosey]

I always thought you were a bit underhanded !!

Do people use the term chin up for underhand and pull up for over hand ??? Or is that a pommie kunce thing ?

There was an entire topic on that at one point.

And yes

 

[Darkoz]

Under hand grip chin

That would be a chin up c unt
sheesh

 

[spartacus]

walk machine 3 degrees	single box squats	lunges	stepups 61cm	single leg curls alternate	hypers (weight behind neck)	single seated calfs	skipping one leg
15min 6.5km/h	3x10e/broomstick (1m)	3x6e/30kg (1m)	3x6e/broomstick (1m)	3x8e/10kg (1m)	3x10/10kg (1m)	4x12e/15kg (30sec)	3x30e non-stop)

 

[Darkoz]

walk machine 3 degrees	single box squats	lunges	stepups 61cm	single leg curls alternate	hypers (weight behind neck)	single seated calfs	skipping one leg
15min 6.5km/h	3x10e/broomstick (1m)	3x6e/30kg (1m)	3x6e/broomstick (1m)	3x8e/10kg (1m)	3x10/10kg (1m)	4x12e/15kg (30sec)	3x30e non-stop)

Walk machine??
You still shooting a blunder bust?