Timmyo's Training Log 1

Training Training Logs
121

Another complex to warm up, (much to Frenchie’s disgust :wink: )

Row
Upright row
Military press
Back squat
B-T-N press
Front squat
1 minute rest between sets

65 x 10 per ex
85 x 10
95 x 6, x 3 rounds
115 x 3 reps
135 x 3 reps
145 x 3 reps
155 x 3 reps

A. Ring dips BW x 12, 25 lbs x 7, 35 x 7, 45 x 5
Last set was a strip set, no rest between sets @
60 x 3, 55 x 3, 45 x 2, 35 x 4, 25 x 6, 20 x 5, 10 x 6, 5 x 8, BW x 9
B. 1 Arm barbell press (each arm) 75lbs x 8, x 10, 85lbs x 8, x 8,
Last set was a strip set, no rest between sets @ 90 x 5, 80 x 6, 70 x 7, 60 x 9, 50 x 11, 45 x 12
C. 35 lb Plate front raise x 10, 11, 11, 12, 12

A. Horizontal ring pullup, dead stop - feet elevated x 16, 14, 14, 12, 14
B. Upright row @ 85 lbs x 9, 8, 8, 8, 7
C. Kettlebell hold in rack position, 2 x 32 kilo kettlebells - 30 seconds x 5 rounds = World of hurt.

A. Kettlebell pullovers @ 40 kilo kettlebell x 6, 6, 7, 6, 6
B. Fat bar curls @ 65 lbs x 10, 9, 11, 11, 9
C. Feet elevated pushups with hold @ the bottom x 15, 17, 18, 17, 16

122

Ha N that will be a pretty cool pic.

What’s on the menu for Xmas Timmy?

123

i will be working unfortunately…don’t know, see what everyone wants.

124

Just wanted to drop by and say Happy Holidays to your quads, and you too I suppose :stuck_out_tongue_winking_eye:

cheers
xx

125

Haha, Thank you very much, my quads, and I, appreciate it. Merry christmas to you and yours as well! I hope Santa brings you what you want, if you have been a good girl that is.

126

Christmas day workout.
Warm up.

Big 3 55

A. Man makers @ 25lbs
B. Front squats @ 135 lbs
C. Push press @ 135 lbs

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of each exercise

A. B.O.R. 135 x 15, 155 x 12, 185 x 6, 6, 6
B. B/W Dips x 16, 14, 12, 15, 14
C. Tricep B/W Skullcrushers x 15, 12, 10, 8, 8, 8

A. Upright row. 95 lbs x 12, 12, 100 lbs x 8, 8, 8
B. Dynamic pushups w/ Medicine ball x 16, 14, 14, 12, 16
C. Close grip chins x 8, 8, 6, 7, 6

Short and sharp.

127

Boxing day special

Warm up Kb snatch (per arm), deadstop
20 kg x 20 reps x 3 rounds
32 kg x 10 reps x 3 rounds
40 kg x 3 reps x 3 rounds

A. Deadlift
135 x 20, 225 x 15, 315 x 8, 345 x 6, 365 x 4
B. Goblet squats
32 kg kb x 15, 40 kg kb x 15 ( x 4 rounds)

A. RDL -Snatch grip
135 x 20, 225 x 8, x10, 245 x 8, x 8
B. Back squats
135 x 25, 135 bands x 22, 155 bands x 20, x 20, x 20

Sledgehammer on the tyre 10 strikes each arm x 10 rounds, 15 seconds between rounds.

128

great work getting the ‘job,’ done!

Happy holidays…

129

Thank you :wink: and Merry Christmas to you and yours as well !

130

About the time of the year to get the goals sorted out for the next year…hmmm.

131

Yesterday’s effort.

Warm up.
Kettlebell complex
2 H S
R H S
L H S
Figure 8’s both directions
Clean Press Windmill
Feet up push ups
Horizontal Ring pullups
1 minute rest

20 kg x 10 reps - 3 rounds
32kg x 5 reps - 3 rounds

A. B.O.R (rev grip) 135 x 15, 155 x 12, 165 x 10, 11, 10
B. Ring dips x 15, 13, 14, 13, 12
C. KB Curls 32kg x 12 - 5 rounds

A. Seated b-t-n press (wide) 95 x 10, 6, 7, 6, 5
B. Plyo pushups

Cooldown
30/30 press @ 45lb bar, 30 seconds of as many presses as possible then 30 seconds of rest, not putting the bar down. x 4 rounds.

132

http://www.jkconditioning.com/2010/12/firefighter-fitness.html

133

Happy New Year Tim and those fitness goals seem right up your crazy alley. :slight_smile:

134

Happy New Year Timmy!
Great work in here

135

Is that YOUR blog, or just one you follow??

Happy New year to you!

136

No, that is a guy that I work with, He has some great ideas.

Warm Up

10 x squat
10 x frog hops
10 rev lunge - each leg
5 x split jump - each leg

A. Front squat - 225 x 8, 8, 8, 275 x 3, 3, 3
B. Box march high x 10 per leg
1 Min rest between sets

A. Calf raises @ 275 x max reps x 5 rounds
B. 25 lb wood chops x 10 per side x 5 rounds

A. RDL. 135 x 20, 225 x 15, 275 x 8, 295 x 6, 315 x 6
B. A-T-B x 5 each set
C. Quick feet up a flight of stairs

AB wheel rollouts

Complex cool down

Upright row
Hi pull
Front squat
Push press
Back squat
1 minute rest

3 reps per exercise x 5 rounds @ 135 lbs

137

Warm Up

A. Chins
B. Man makers @ 25 lbs
C. Ball slams

Big 3 55. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Rest as needed.

A. B.O.R. 135 x 12, 185 x 6 (x 4 rounds)
B. Elevated feet pushups - max reps

A. Military Press 135 x 12, 155 x 6 (x 4 rounds)
B. Dips @ body weight x max reps
C. Dumbell curls x max reps - 50 lbs

Complex - 1 every 15 seconds for 10 reps
Clean front squat push press @ 135 lbs
1 minute rest x 3 rounds

A. Lat raise
B. Tricep b/w skullcrushers x max reps

1 minute plank - 30 secs rest x 3 rounds

Bike cool down.

138

Your log needs… progress pics!!! :slight_smile:

Great workouts, you’re damn awesome.

139

I will try and get some up here in the near future. We’ll see if I can get a decent artsy one.

140

[quote]timmyo wrote:
http://www.jkconditioning.com/2010/12/firefighter-fitness.html[/quote]

Is this what your basing your training off of? Do you have any specific goals for 2011? I wish I had taken some artsy pics when I was still in contest shape. That was a mistake that I’m not going to make next time around!