Chub's workout log

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  1. 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.”


  2. my supplementation use seems random nowadays sigh.
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  3. 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.”
  4. 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.
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”

  5. LOL looks like you do just fine with your volume!!
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  6. 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!
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”
  7. 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/

    YouTube - Guano Apes - You Can't stop me
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”



  8. lol
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”

  9. 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
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”

  10. Its getting cold here to..brrr! Looks like a great plyo workout the other day!

  11. 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
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”

  12. 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
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”

  13. 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!
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”
  14. 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
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”
  15. 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
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”

  16. 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
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”

  17. 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!
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”

  18. 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
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  19. 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!

    bedtime
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”

  20. 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!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  21. 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.”
  22. 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.”

  23. 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.”

  24. 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.”

  25. 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.”

  26. 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?
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  27. 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.”

  28. 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.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  29. 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.”

  30. 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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