Chub's workout log - AnabolicMinds.com - Page 5

Chub's workout log

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  1. Professional Member
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    on a real downer at the moment. Dunno why feeling crappy after sleeping 12 hours last night, workout in the gym was good today but my body just feels like **** now. 4 mile run later tonight may pick the mood up hopefully :/
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.

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    How'd the run go Chub?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Quote Originally Posted by SilentBob187 View Post
    How'd the run go Chub?
    ended up falling asleep lol.

    Been having pc problems the last week thats why i've not been around. Done back this morning and off to circuits later tonight then shoulders/abs tomorrow morning and a run in the evening
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    got the times wrong for the circuit class so went for a run instead. my usual 3.2mile with a bit extra, think it was about 3.8m in the end. feelin great
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    good deal
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    so 10 day break from the gym. ended up on a 5 day bender for my birthday. back in the gym today, total murder!

    up early tomorrow for a run then a swim in the afternoon before work
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    still alive :P
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    i haven't updated in a long time so i thought i'd get this going again!

    The past few months have been concentrated on power,speed,endurance and stamina.

    Boxing,circuit training and running. my push bike is fooked, so no cycling yet lol.

    The goal is still the green beret. i applied back in March but was told to come back in December. Due to my fine (see a few pages back) it needs to be 2.5 years since it happened before i can apply. more time to train though since my running is not up to standard!

    stay tuned for more!
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    I'll update today later on before bed. Just come back Circuit training and boxing
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    warm up and stretch then 10 exercises for 30 seconds each.

    press ups
    tuck jumps
    sit ups (double twist)
    squat jumps
    star jumps
    press ups (thumbs touching)
    burpees
    dorsal raise
    press ups (clapping hands)
    squat thrusts

    minute rest then 5reps of each of the 10 exercises.

    Then onto the circuit, 8 stations:

    punch bag
    skipping
    dorsal raise
    squats
    sit ups with medicine ball
    dorsal raise off ball
    press ups
    plank
    sit ups
    lunges

    1 and a half beak then 20secs of each of the 10 exercises i done at the start.

    After that the circuit was done again for a minute and a half this time.

    Took about an hour including warm up/cool down and stretching.

    After that 30mins rest before boxing. Boxing was a 45minute circuit, similiar to the one i just done but with 18 stations. When that was done i done 30minutes of bag work then 10mins of abs.

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    my 4mile run i planned for this morning was cancelled due to being called into work. managed to slip in a 2.7mile on my break lol. rest day tomorrow and maybe sunday depending on how i feel, working 12 hours tomorrow and sunday too

    The run wasn't that good, way to windy and my legs were still sore from wednesday nights training.
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    missed training tonight got home from work and ko'd lol.
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    training tonight was great will update tomorrow.
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    15/9/10


    Circuit training

    14 stations -1.30min at each station. Circuit similiar to last weeks with a few changes, bit of rope climbing using no feet.

    1-2min minute break after that circuit then the same circuit again with less stations.

    9 stations 1min.

    30secs of each 10 exercises to finish off.

    press ups
    tuck jumps
    sit ups (double twist)
    squat jumps
    star jumps
    press ups (thumbs touching)
    burpees
    dorsal raise
    press ups (clapping hands)
    squat thrusts

    My legs were just knackered at the end of it.

    Boxing class

    same circuit as before. 14 stations. 1.30each station.
    10 exercises for 30secs again then a 2 minute break.

    Then 1 rep of each of the 10 exercises for 5 sets. By the second set i was ready to give up but carried on and finished I was in a sweaty mess by the end of that.

    Bag work for awhile then some drills on the bag. punching the bag for 10 secs fast then back to normal, then down for press ups, then 10 secs fast again.

    To finish up we done some ab exercises.

    lying on my back, taking my back off the floor and pushing my legs up for 15 reps. not sure what this one is called.

    then 25 sit ups each side of alt elbow to knee

    lying on back legs raised and rotated one way for 5 reps then 5 the other way

    25 pike sit ups

    stretch then home!

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    16/9/10


    7min jog/run and stretch to warm up

    Press ups 20/25/15/15/10. 1min break between sets
    2min rest.

    Pull ups (palms facing away) - 5/5(6 fail)/5. 1.30min rest between sets.
    Chin ups(palms facing towards me) - 3/4/3(4 fail) 1.30 rest between sets

    2min rest

    Burpees 15/20/15/15
    Min rest. On your bike for 50 reps.
    Press ups 10/25/15
    Plank 1min.

    2min jog and then stretch.

    pull ups were nice and slow. Not pleased with the amount i was able to do since i was able to do 10-15 easy a year ago but this was the first time i've done any in a good 8 months.

    press ups would of been better. i was aimming for 5 sets of 35 but i'm just too sore from last night. Couldn't miss todays workout as i'm working fri/sat.

    burpees were good - shorts in the was though so had to wear combats, hate wearing them when doing burpees. it makes me feel so restricted!

    arms and legs are just pooped!

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    Looks like you had a good session even being sore!
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    Quote Originally Posted by crader View Post
    Looks like you had a good session even being sore!
    yeah was good fun! gotta start hammering the chin ups and press ups!
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    good workout tonight next 2 days off, updates to come!
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    circuit training last night.

    warm up and stretch

    5reps of each exercise

    press ups
    tuck jumps
    sit ups (double twist)
    squat jumps
    star jumps
    press ups (thumbs touching)
    burpees
    dorsal raise
    press ups (clapping hands)
    squat thrusts

    10seconds of each exercise max effort (5 seconds rest between each exercise)

    circuit - 90secs each station, 14 stations. some new exercises this week, mainly targetting core.

    After that it was the following to finsh up

    bridge (1min)
    plank (1min)
    side plank (30 seconds)
    side plank (30 seconds)
    little kicks (1min)
    knees to alt elbows (1min)

    cool down and stretch.

    focus and endurance was good

    friday and sat were days off working all day along, long arse shifts! sunday was supposed to be circuit and bag work but i slept in and ended up having a lazy day.
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    21/9/10


    Run this afternoon.

    first 1.4mile was alright, more like a warm up. stopped after 1.4mile for a pee and a little stretch (about 5mins) From my house to this point its city then comes to the country side

    After 3.5miles i stopped for some water and a 3-5min rest then started heading back. Return trip was alot smoother, focus was better.

    total time was 1hr 15mins and total distance was 7 miles (11.2km) There was some walking so it wasn't constant.

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    Supplements i'm using at the moment are the following

    DCP
    ZMA
    Complete-Balance
    Vitamin D3 - 5000iu daily
    Gut Health
    Black Cats
    Flashover
    Ultima
    Whey and Myprotein instant oats (powered oats) post workout)
    BCAA
    Omega 3,6,9 oil daily 5ml daily
    Cod liver oil 5ml daily
    Coconut Oil
    Crepure
    Beta Alanine
    L Glutamine

    That does seem like quite a lot when written down lol.

    I've just started using Black Cats again this week and i'm starting Flashover today. I'll be using black cats mainly in the morning and before runs and Flashover later on in the day/early evening and pre gym. i may drop one, see how if feel.

    Not sure if i'll try Ultima/Flashover pre gym we will see!

    Future supplements PLCAR/ALCAR, P-Slin/Anabolic Pump.
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    my supplementation use seems random nowadays sigh.
    This space for rent

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    Quote Originally Posted by EasyEJL View Post
    my supplementation use seems random nowadays sigh.
    i'm loving DCP! I'm about a week into my 2nd bottle now \o/

    for awhile mine was all over the place, missing Creatine and BA doses. All back on track now!
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    22/9/10


    400 metres warm u and a little stretch. was a bit pushed for time.

    Press ups 25/25/12/10/10 1min break between sets

    2min rest.

    Chin ups (palms facing away) - 4/5/4/3 1.30min rest between sets.

    Pull ups(palms facing towards me) - 3/4/5/4 1.30 rest between sets

    2min rest

    Burpees 15/20/20/25

    Min rest. On your bike for 100 reps.
    Press ups 15/20/20
    Plank 1min.

    2min jog and then stretch.

    chin ups and pull ups not as great as the last workout. However i waas holding for longer when i had my chin over the bar, 3-5 seconds.

    Press ups were poor at the start but at the end felt a lot easier.

    Pleased with my burpees this time round. Really gets the heart going! arms were burning by the time i was finished them.
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    LOL looks like you do just fine with your volume!!
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    Quote Originally Posted by crader View Post
    LOL looks like you do just fine with your volume!!
    not really weighted volume tho :P i'll have to get back into deadlifting!
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    22/9/10


    warm up was about 15minutes running with the following exercises thrown in randomly:

    15 press ups
    10 tuck jumps
    20 sit ups
    10 press ups (thumbs touching)
    10 squat jumps
    20 dorsal raise

    There might of been another exercise, maybe starjumps for 15, not sure..

    Pretty knackered after the warm up.

    The ones with the stars next to them were done for 30seconds and the ones without were done for 40seconds. Focusing on quality not quantity.

    press ups*
    tuck jumps
    sit ups (double twist)*
    squat jumps
    star jumps*
    press ups (thumbs touching)*
    burpees
    dorsal raise*
    press ups (clapping hands)*
    squat thrusts

    After that we done a circuit with 13 stations for 1min 30 seconds each.

    standing side dumbbell raises
    punching forward with weights
    punch bag
    sit ups with medicine ball
    press ups off ball
    sit ups with medicine ball
    jumping over stick
    frog leep with medicine ball
    standing in the squat position with a stick above my head, moving the stick up and down.
    working the legs, guess the repping of the stick is to take your mind off the burning in the legs lol
    sit ups with medicine ball
    plank off a ball
    i'm sure there was 2 more but can't think what they were.

    3mins rest

    The exercises with the stars were done for 10 reps each and the ones without done for 15 reps.

    press ups*
    tuck jumps
    sit ups (double twist)*
    squat jumps
    star jumps*
    press ups (thumbs touching)*
    burpees
    dorsal raise*
    press ups (clapping hands)*
    squat thrusts

    After that we went upstairs and did 9x 2min rounds on the punch bags then done 5minutes stomach work.

    i'm ready to drop :P

    sorry if theres spelling mistakes i never spell checked it! also if you're not sure on any of the exercises just ask and i'll find a video on youtube so you know what i mean!

    day off tomorrow \o/

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    lol
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    Thursday and Friday were days off.

    Today was a run. Managed my 3.2mile route without stopping in 26minutes pleased with that, had a bit of stitch most of the way so my pace was slowing down a bit then picking up.

    pre run i dosed a black cats and a scoop n a half of flashover and then some Thermogum. maybe a bit much but i had no breakfast, just a banana :P

    ears are sore now cause it was cold lol
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    Its getting cold here to..brrr! Looks like a great plyo workout the other day!
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    aye it was a proper beasting lol. Not done anything since my run saturday apart from some bedroom cardio :P i'm off all day tomorrow so i can just xbox, eat all day and prepare for my 2 n a half hour beasting in the evening
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    an hour circuit on wednesday night. heavy on the legs!

    then 45mins of circuits, lots of abs then boxing. shoulders sore the next day. not had time for a proper update. working tons

    pulled a muscle in my upper back, lat area this morning at work. Could hardly move for like an hour. up to my eye balls in painkillers now. Feeling much better but don't know what it'll be like tomorrow, just hope i can train on monday night. Might have to take a week off or something
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    ok so after hurting my back the other week at work i decided to take some time off. It was better after about 6-7 days but i didn't want to jump right back into things. I was just moving crates at work and pulled a muscle in my right lat, upper back. well sore! but its better now!

    circuit training monday night 11/10/10

    mostly abs and legs. can't remember much of what we done.

    12/10/10

    5.1km treadmill run. Start off alright,after about 2km i got a stitch then my whole chest felt really tight and sore. slowed to a walk for awhile. Managed to get back into it. 13-14km/hr pretty much for the rest of it, last 800metres was 15km/hr. Painful! thought i was going to pee myself at one point haha. total time was 29mins tooo much walking!
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    13/10/10


    circuit

    warm up 10mins

    stretch 5mins

    10 exercises 5 times slow

    press ups
    tuck jumps
    sit ups (double twist)
    squat jumps
    star jumps
    press ups (thumbs touching)
    burpees
    dorsal raise
    press ups (clapping hands)
    squat thrusts

    2min break

    10 stations minute and a half each time.

    plank off gym ball
    punching upwards with 3kg weights
    kettlebell swing/squat
    sit ups with medicine ball
    window wipers with gym ball
    jumping over stick
    sitting with back against wall (legs straight and parallel with floor and holding)
    shoulder press
    sit ups with medicine ball
    press ups with one hand on medicine ball (3 reps then change side with ball)

    After each station straight into 30seconds plank then straight onto next station.

    same circuit again but 1 minute on each station this time. plank again for 30seconds after each station. last plank to finish up was done for a minute.

    cool down and stretch
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    13/10/10 part 2


    30minute break from last circuit

    warm up and stretch

    10 exercises 5 times slow (same as before)

    10 stations minute and a half with 30seconds plank inbetween again.

    10 exercises 3 reps each. 3 sets (killer)

    some bag work for about 30minutes then abs to finish off

    50 sit ups
    50 alt knee to elbow
    50 alt knee to elbow
    100 bicycle crunch (think thats what its called)

    friday is a day off, running sat and sun
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    missed my run yesterday, i'll get one in tomorrow morning then circuits at night

    run this afternoon. 4.9mile (7.8km) in around 38-40mins. didn't have a watch on. good run
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    even though i'm running like a 8minute mile its a huge improvement from say 2 months ago. i'd be constantly stopping after a mile and a half - 2miles. but i'm runnning further and further now without having to stop (apart from the other day on the treadmill) my runs for the last 3 weeks at least i haven't felt the need to stop

    away for a run just now, got 3 hours off between shifts so i'll get one in!
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    Quote Originally Posted by Chub View Post
    even though i'm running like a 8minute mile its a huge improvement from say 2 months ago. i'd be constantly stopping after a mile and a half - 2miles. but i'm runnning further and further now without having to stop (apart from the other day on the treadmill) my runs for the last 3 weeks at least i haven't felt the need to stop

    away for a run just now, got 3 hours off between shifts so i'll get one in!
    Improvement is always good, Dave! Kill it! I'm going to start doing a longer run once a week - even though I feel like I'm running slow, just put the body on autopilot and away you go. Do it long enough and you definitely notice that it gets easier and you get faster
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    3.2mile run this afternoon. 26 n a half minutes. I HAD to stop at one point, my legs were just on fire stopped and walked for about 45secs to a minute. I'll put it down to lack of sleep last night, got about 4-5 hours sleep. ontop of my run i've worked 14hours today too so i'm pretty pooped now! up early for a swim (first in months) then circuit training later in the evening.

    If i hadn't of stopped on todays run it would of been a best time for my 3.2mile next time!

    Quote Originally Posted by Rosie Chee Scott View Post
    Improvement is always good, Dave! Kill it! I'm going to start doing a longer run once a week - even though I feel like I'm running slow, just put the body on autopilot and away you go. Do it long enough and you definitely notice that it gets easier and you get faster
    i enjoy the long runs, its starting to get really cold here now so the out door runs arn't as fun. the cold hits my lungs pretty hard

    pleased with how much my fitness has improved the last 6 weeks!

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    Quote Originally Posted by Chub View Post
    i enjoy the long runs, its starting to get really cold here now so the out door runs arn't as fun. the cold hits my lungs pretty hard

    pleased with how much my fitness has improved the last 6 weeks!

    bedtime
    I prefer the cooler weather - running in heat is very draining and exhausts me. Give me a chill and a little bite and I am wide awake and loving it!
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