Chub's workout log

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    Quote Originally Posted by Rosie Chee Scott View Post
    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!
    a nice cool day with blue skies is awesome, but there pretty rare now lol.
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.

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    20/10/10


    circuit

    warm up and stretch

    7 stations of upper body 1min 30 secs each
    5 reps of the usual 10 exercises on the board
    2min rest
    7 stations of legs 1min 30 secs each
    5 reps of the usual 10 exercises on the board
    7 stations of core 1min 30 secs each
    cool down and stretch

    pretty tough on the abs on wednesday!

    can't remember all the exercises we done. didn't have time to update till now :P

    Thursday and today are days off. Running tomorrow and maybe sunday if i can get up early enough before work.
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    updates coming a bit later guys!

    great workouts today too!
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    thurs fri sat and sun were days off. diet was really poor those days. Didn't have any time to train
    due to all the hours i've been working. Back on track now though!

    25/10/10

    new circuit

    5 of each exercise on the board
    45seconds of each exercise on the board

    15 stations minute and a half at each

    Rope pull
    window wipers
    spilt jerk with 20kg barbell
    leaping over stick on cones
    hamsting curl with ball
    press ups off ball
    sit ups with medicine ball
    10kg plate twist
    star jumps
    superman
    situps with ball again
    ball squat against wall
    side plank (change sides half way)
    dorsal raise off ball
    punching with weight

    5 reps of each exercise on the board.

    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

    Inbetween each exercise was sprinting the width of the studio.
    it would of been the length but we didn't have much time left.

    1 minute of squat thrusts
    sprint 30secs
    1 minute tuck jumps
    sprint 30secs
    not sure what this one was called. sitting down on the floor, with your legs
    off the floor, pulling them up in a V shape towards your body.

    cool down jog then stretch.

    This circuit will be pretty much the same one for 6 weeks then it'll get changed again
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    Tuesday was a day off..well not much of a day off since i worked 15 hours

    Wednesday 27/10/10

    Same circuit as monday apart from there was no sprints. 1 hr.

    30minute break between classes, i ate my pre workout meal pretty close to working out, abhout 1hour-1hr n a half. Thought it might cause some problems but i was good during the 30minutes between classes i popped a black cats which worked really well

    Same circuit again for the boxing class then some bag work and abs.

    The second circuit was really good, endurance and focus was great. Pretty much doubled all my reps this time round

    Few days into dosing the new Activate Xtreme, libido and agggression are up already
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    Quote Originally Posted by Chub View Post
    Few days into dosing the new Activate Xtreme, libido and agggression are up already
    Interested in your experience with this. Have you used the original, Dave?
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    Quote Originally Posted by Rosie Chee Scott View Post
    Interested in your experience with this. Have you used the original, Dave?
    yeah i used it when i first started weight training. couldn't give you a good review on it really. so long ago lol, it did jack my libido right up though. i think i only ran the 1 bottle where as this time i'll be using 2 bottles of the new stuff. my diet is much better now too so that'll make a big difference i think
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    Quote Originally Posted by Chub View Post
    yeah i used it when i first started weight training. couldn't give you a good review on it really. so long ago lol, it did jack my libido right up though. i think i only ran the 1 bottle where as this time i'll be using 2 bottles of the new stuff. my diet is much better now too so that'll make a big difference i think
    The correct nutrition and training definitely makes a lot of difference. If you could remember, I would ask you for a comparison at the end of a bottle. Might have to do this myself sometime then, with the same stack as I used with the original.
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    Quote Originally Posted by Rosie Chee Scott View Post
    The correct nutrition and training definitely makes a lot of difference. If you could remember, I would ask you for a comparison at the end of a bottle. Might have to do this myself sometime then, with the same stack as I used with the original.
    sure i guess the new verison will come out on top, since i'm more aware of changes with my body nowadays
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    no training thurs/fri/sat/sun working tons! hours this week are settled though. workout this evening, will update tomorrow morning
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    1/11/10

    same circuit as last week, but a bit of a change at the end.

    5 of each exercise on the board
    45seconds of each exercise on the board

    15 stations minute and a half at each

    Rope pull
    window wipers
    spilt jerk with 20kg barbell
    leaping over stick on cones
    hamsting curl with ball
    press ups off ball
    sit ups with medicine ball
    10kg plate twist
    star jumps
    superman
    situps with ball again
    ball squat against wall
    side plank (change sides half way)
    dorsal raise off ball
    punching with weight


    10 reps of each exercise on the board.

    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

    sprinting inbetween each exercise, 6 times wall to wall, 8 ish metres wall to wall

    1 minute of squat thrusts
    sprint 30secs
    1 minute tuck jumps
    sprint 30secs
    V crunch

    cool down jog then stretch.

    YouTube - Foo Fighters-All My Life
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    2/10/10


    1.9mile - 17mins on the treadmill.
    5000metre row 26.09mins
    two sets of 25 press ups
    5 pulls ups then 3.

    Been feeling really tired all day, had to drag myself to the gym. Run was poor but was pleased with my row, first time i've done one in years lol.

    Had a swim too, only 100metres as the full was really packed so i just left
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    Supplement update as of today

    IGF-2
    Activate Xtreme (new verison)
    Anabolic Pump
    Black Cats
    Alpha Men (multi vit)
    Vitamin D3 2500iu
    Gut Health
    ZMA
    Whey and powdered oats
    Omega 3,6,9 oil daily 10ml daily
    Coconut Oil
    Crepure creatine
    Beta Alanine

    stopped using Flashover for the time being. It keeps giving me a sore head and i crash pretty bad afterwards.
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    3/11/10


    circuit

    warm up jog/sprint/some press ups

    5 of the 10 exercises on the white board slow.

    11 stations 1minute 30seconds each.

    sit ups
    leap frog with medicine ball
    skipping
    punch bag
    sit ups
    shoulder press
    lunges (no weight)
    jumping over stick
    kettle bell squat/swing
    punching with weights
    medicine ball hammering the core

    2minute break

    10 stations 2minutes each station

    sit ups
    leap frog with medicine ball
    skipping
    punch bag
    sit ups
    shoulder press
    lunges (no weight)
    jumping over stick
    press ups off ball
    punching with weights

    30 seconds inbetween each station doing:
    press ups
    star jumps
    burpees
    press ups thumbs touching
    squat thrusts
    squat jumps
    press ups clapping hands
    tuck jumps

    1minute rest

    plank for minute and a half

    managed to keep the kettle bell going for the whole minute and a half. However i just felt like crap, legs and arms feeling heavy. Although I did manage to bang out the body weight exericses fast with good form
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    3/11/10 PART 2


    warm up

    5 of the 10 exercises on the white board slow.

    10 stations 2mins each station

    skipping
    punch bag
    jumping over stick
    lunges (no weight)
    leap frog with ball
    side raises
    sit ups
    press ups off ball
    sit ups
    punching with weight

    30 seconds inbetween each station doing:
    press ups
    star jumps
    burpees
    press ups thumbs touching
    squat thrusts
    squat jumps
    press ups clapping hands
    tuck jumps

    2min break

    4x press ups
    6x tuck jumps
    7x sit ups (double twist)
    8x squat jumps
    9x star jumps
    4x press ups (thumbs touching)
    7x burpees
    6x dorsal raise
    8x press ups (clapping hands)
    9x squat thrusts

    Shadow boxing for 5mins then onto bag work for 2minute rounds, for 20mins or so. cool down and stretch.
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    Chub! Sorry I've been MIA.
    "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
    WHITE WHALE!
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    5/11/10


    After starting IGF-2 i've been lethargic as hell! Espicially in the mornings. Missed my 9am run and woke up at 1pm. Guess i could do with catching up on some sleep lol. Worked a 11 hour shift then decided to get my run done and not skip it! so i got my run done after work, about 2:30am lol. In the cold pouring rain.

    It was alright apart from the numbness on my knees, felt like they were swollen it was so cold lol. Pushed on and got it done, 3.2miles in around 26minutes again. Still not much of an improvement from say 7weeks ago, maybe 30seconds or so lol. I'll have to get a stop watch so i can time it properly!
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    Quote Originally Posted by Chub View Post
    After starting IGF-2 i've been lethargic as hell! Espicially in the mornings. Missed my 9am run and woke up at 1pm. Guess i could do with catching up on some sleep lol. Worked a 11 hour shift then decided to get my run done and not skip it! so i got my run done after work, about 2:30am lol. In the cold pouring rain.
    Maybe the first week you could only use half doses, Dave, just until your body gets acclimatized to it again . . . LOL, I used to go training outside in whatever the weather - rain, sleet, hail, shine - but the last year, I have been a little more sensible as I've become more prone to sickness. You could always improvise on a cardio session and get a skipping rope and do 20-30 minutes of that if it's raining quite hard out . . .
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    Quote Originally Posted by SilentBob187 View Post
    Chub! Sorry I've been MIA.
    i've been MIA for awhile too but i'm properly back now

    Quote Originally Posted by Rosie Chee Scott View Post
    Maybe the first week you could only use half doses, Dave, just until your body gets acclimatized to it again . . . LOL, I used to go training outside in whatever the weather - rain, sleet, hail, shine - but the last year, I have been a little more sensible as I've become more prone to sickness. You could always improvise on a cardio session and get a skipping rope and do 20-30 minutes of that if it's raining quite hard out . . .
    i do have a skipping rope somewhere, quite like skipping as part of a warm up! i'm not as tired anymore, maybe it was just all the hours at work i've been putting in lol
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    8/11/10


    same circuit as last week, longer sprints at the end.

    5 of each exercise on the board
    45seconds of each exercise on the board

    15 stations minute and a half at each

    Rope pull
    window wipers
    spilt jerk with 20kg barbell
    leaping over stick on cones
    hamsting curl with ball
    press ups off ball
    sit ups with medicine ball
    10kg plate twist
    star jumps
    superman
    situps with ball again
    ball squat against wall
    side plank (change sides half way)
    dorsal raise off ball
    punching with weight


    10 reps of each exercise on the board.

    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

    sprinting inbetween each exercise, length instead of width this time, twice as far pretty much

    1 minute of squat thrusts
    sprint 30secs
    1 minute tuck jumps
    sprint 30secs
    V crunch

    cool down jog then stretch.
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    10/11/10


    15mins warm up including stretching

    circuit

    10 stations - 1.30mins each

    skipping
    kettle bell swing
    lunges
    sit ups
    frog leap with ball
    burpees onto a box
    ham string curl
    sit ups
    squat position against wall and hold
    jumping over stick/cones

    mostly leg work then onto some upper

    10 stations again 1.30mins each

    kettle bell - lying on back holding kettle bell above then standing up and sitting down, holding the kettle bell above head all the time.
    sit ups
    press ups off a ball
    sit ups
    plank off a ball
    punch bag
    punching with weights upwards
    dips
    window wipers with ball
    standing holding weights arms out to the side

    5 reps of the usual 10 exercises slow.

    cool down and stretch
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    10/11/10 Part 2


    Shadow boxing for warm up then some stretching

    10 stations again but with 2minutes each time. upper body.

    Kettle bell stand up again
    sit ups with 4kg medicine ball (managed 80 in 2minutes, pleased with that!)
    press ups off ball
    sit ups
    plank off ball
    punch bag
    dips
    punching upwards with weight
    window wipers with ball
    standing with weights arms out

    2min or so break after the circuit



    Tuck jumps - 1.30mins
    30 sec rest
    squat thrusts - 1.30mins
    30 sec rest
    squat jumps - 1.30mins
    30 sec rest
    burpees - 1.30mins
    30 sec rest
    star jumps - 1.30mins

    Tough going, reps were in the 30-40s mostly. Burpees around 25.

    After that it was the usual 10 exercises 7 times each exercise no stopping.

    onto bag work, 2minute rounds for 10minutes.
    bag drills, speeding up, slowing down. 10 press ups, 10 burpees every so often.

    2min rest

    Plank for minute and a half
    side plank (45sec each side)
    on your bike minute and a half

    cool down and stretch
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    Thursday 11/11/10


    3.2mile on the treadmill 26mins 30secs ish

    400metre swim, would of liked it to be longer but i was short on time.

    Run was poor, i was breathing like a tard, had to keep slowing down due to a stitch. Pretty much walking then sprinting walking sprinting just to get it over and done with.
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    12/11/10


    Much better run today. Steady pace of 8miles/hr (13km/hr) picking up to 8.5-9mile/hr.

    First mile and a half was done in 12mins 30secs. The mile after that was done in 7.30 which i was pleased with! total time was 25.30 for 3.2mile which is a PR for me

    I did slow to sort my headphones at one point at the start. Last 200metres was done at 10.5miles/hr

    Breathing was much much better and more controlled.

    IGF-2 has kicked in nicely! Legs,chest,core and arms are like bricks
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    Quote Originally Posted by Chub View Post
    IGF-2 has kicked in nicely! Legs,chest,core and arms are like bricks
    Niiice
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    updates coming later
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    There will be updates soon lol. Just been working tons this week but still getting the training in! Pleased with my run today too
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    Usual circuit on monday night - had a sore head the whole time which sucked! dosing AX on an empty stomach or light meal seems to give me crazy headaches.

    Good endurance - counted 50 tuck jumps in 45secs, 40 without spotting then a few seconds pause before the last 10.

    Tuesday was a day off

    Wednesday was just a circuit, no boxing circuit.

    Thursday - Good run on thursday - 2.4km in 10.45. minute break then 2.4km in 11.54. First 2.4km needs to be under 12.30 and the second under 10:30 (best effort) also i didn't do this on a 2% inclinewhich i'll have to do for my fitness test.

    overall the run was alright apart from the return run where i got a stitch and had to slow down a bit, there was a little bit of walking.

    A lot to improve on!


    Poor run on friday - 3.2km in 19minutes. I didnt get a stitch at all this time, my legs were just minced from the day before and i was soooo tired (even a black cats didnt wake me up) i stopped after the 3.2km and felt like i'd hardly done anything. legs and feeet were just burning but i wasn't out of breath.

    saturday was a day off (worked 15 hours )

    tomorrow is boxing circuit and maybe a run in the evening see how i feel.

    Training is suffering due to the lack of sleep. All week i've been getting roughly 3-6 hours sleep. If its up in the 6 hour mark it'll be broken sleep. Day off from work tomorrow and then only 3 days working and then i'm off for 2 weeks which will be great! Getting really sick of working 55-65 hours a week

    on the upside i'm looking rip as **** lol. veiny too!
    We are what we repeatedly do. Therefore, excellence is not an act, but a habit.
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    sundays training never happened neither did monday as i ended up sleeping after work lol. tuesday was a day off. Training wed thurs and today. i'll update later tonight i've got 2 weeks off work now so i've got tons of times to just eat sleep and train
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    usual circuit last wednesday, quite a lot of body exercises added.

    25th 5.6km run in 33mins. mostly 13.5km/hr, but bit of walking as i got a real bad stitch last 300-400 metres was at 17-18km/hr

    After that it was a row for 6km
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    26/11/10


    3min jog to warm up

    Made my own circuit up for the gym

    set 1/2/3
    press ups 15/20/15
    squats 20/25/15
    dips 15/15/10
    star jumps 15/20/10
    press ups thumbs touching 5/15/10
    sit ups 15/20/10
    tuck jumps 10/15/5
    pull ups 3/2/3
    burpees 12/15/10
    squat thrusts 10/20/10 (each leg)

    After the 2nd second of burpees i was ready to vom. Managed to finish the circuit. Might of made it a bit hard for the first time. 2nd set of pull ups was suppose to be 5 but i was just pooped by that point lol.

    300metre swim to finish up.

    day off on saturday
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    28/11/10


    Sunday was suppose to be an hour n a half of boxing/circuit but it was cancelled due to snow!

    so i went down to the gym instead.

    8km in 45mins. instead of a constant run it was more like interval training. Slept in so i didnt have time for breakfast only a banana and 2 scoops of purple wraath so i guess this had a big effect on the run as i wasn't doing too well. but the main thing is i got it done!

    Later on in the day i swam 1km too
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    29/11/10


    5.3km in 30mins. bit slow. at the 1.8km point i went up to a 2% incline till 3km then back to 0%.

    2km afterwards.
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    pm circuit cancelled due to snow. day off tomorrow - its my birthday
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    1/12/2010


    circuit last night - boxing was cancelled due to snow

    nothing crazy, took it easy, usual 10 or so stations.
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    2/12/2010


    Still tons of snow! -11 most of the day!

    Run on the treadmill today. 5.2km - 24:05mins. Much better time than Monday (33mins)

    I did slow to a 6.5km/hr walk twice during the run since i had a mad stitch. Total time walking was about 3minutes i'd say. Started off running at 13.5km/hr moving up to 14 then 14.5, onto 15.5 then down to 13 for a bit. Last 600metres was at 18km/hr, thought i was going to be sick lol. down to 14.5 the last 100metres.

    1km row 5.04mins

    20minute stretch

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    03/12/10

    4.8km - 24:29mins

    press ups 40/20/20/25
    thumbs touching 10/15/10
    press ups 20/15/20/20

    sat and sunday off.

    Monday 6/12/10

    10 sets of 10 of the usual exercises on the white board.

    Circuit - 15 stations 2mins each. Mostly weighted stations.

    SLDL
    standing shoulder press
    lunges with ball
    running lengths while carrying a weighted ball.
    kettle bell squat swing
    climbing rope
    squatting off a half ball, then crawling out and doing a press up,repeat.
    plank
    sit ups

    after that a couple changes then a minute and a half each station.

    To finish up:

    10 seconds of each 10 exercise
    30seconds of each 10 exercise
    10 sets of 10

    cool down and stretch.

    07/12/10

    Day off - DOMS in coming on at night time.

    08/12/10

    DOMS were insane. not had doms like that in along time lol. I missed my run on the 7th so i went for it after my circuit. Circuit was the usual.

    Run was totally balls. legs were dying. least i wasnt getting any bad stitches lol. 3.3km in 21mins lol. tons of walking and little running. Left ankle really started to hurt so i just called it a day. it's fine now.

    09/12/10

    no run today, glad to recover lol. press ups before bed.

    press ups 20/20/20/20/25/25
    thumbs touching 20/20/20

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