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Captain's Log, Earth Date 2008 - Feb. 1 2008 0:20:37
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Rusev
Posts: 1604
Joined: Nov. 7 2003
From: Royston United Kingdom
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My wife had our first child in august so travelling to the gym was time consumming with baby sitting so 99% in converted garage and the wife is now training with her sister
equipment
250k weights
Racks
flat/incline bench
2-30k DBs
EZ bar
bike and cross trainer
solid wood platform with rubber matting
Heater for the winter and music on tap..................lets go
two weeks off over xmas half planned half ill throat infection
Jan 3
cross trainer 20 mins
clean and press 50x5 50x5 50x5 nice and steady start
bike 10 mins
Jan 4
Cross trainer 20 mins
back squats 60x8 80x8 100x8
incline BB bench 60x8 70x8 70x8
DB curls 10x12 15x12 20x8 20x8
Jan 7
Cross trainer 10 mins
power cleans 50x8 50x8 50x8 70x8
deadlifts 100x8 110x8 120x8
Standing BB press 50x8 55x8 55x8
Lat raise 5x15 6x10 6x10
DB Tricep extension 20x15 20x15 20x9
< Message edited by Rusev -- Feb. 1 2008 0:23:36 >
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Captain's Log, Earth Date 2008 - Feb. 1 2008 10:09:40
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jedi
Posts: 1622
Joined: Dec. 8 2006
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Good to see you back mate.
Do we find you a slim efficient vulcan or a slightly more relaxed and tubby James T. Kirk? 
_____________________________
"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."
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RE: Captain's Log, Earth Date 2008 - Feb. 1 2008 11:24:05
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Rusev
Posts: 1604
Joined: Nov. 7 2003
From: Royston United Kingdom
Status: offline
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you will notice a lot more cardio............if that answers your question still not broke my new years rez no chocolate
< Message edited by Rusev -- Feb. 1 2008 11:50:19 >
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Captain's Log, Earth Date 2008 - Feb. 1 2008 11:56:42
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jedi
Posts: 1622
Joined: Dec. 8 2006
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quote:
ORIGINAL: Rusev
you will notice a lot more cardio............if that answers your question still not broke my new years rez no chocolate
No worries mate, you'll be shipshape in no time.
You could check out the "What's your best.." thread in cardio and fitness section where boar (formerly jonnywildboar) has posted a few cardio and conditioning tests for people to have a bash at. I am lobbying to try and get 'cleans in 1min' included, although it has already proved hazardous to life and limb when my co-ordination went a bit wrong in the rush and I smacked myself under the chin with the bar 
_____________________________
"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."
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RE: Captain's Log, Earth Date 2008 - Feb. 1 2008 14:38:00
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Rusev
Posts: 1604
Joined: Nov. 7 2003
From: Royston United Kingdom
Status: offline
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that is so crazy i was going to try cleans for a min but i did 40 cardio before it. i was hoping for 45ish did 2x10 on 60 instead
Jan 9
bike 15 mins
back squats 70x8 100x8 100x8 100x8 120x8 limit for today
DB bench 20x15 20x12 BB 75x6 75x6 75x6
flye 10x10 15x10 15x10 15x10
Inc curls 15 4x10
concentration curl 10x10 10x6
Jan 11
bike 20 mins
power cleans 50x8 50x8 70x8 80x8 quite tough
deadlifts 120x8 120x8 enough on back -burnt out
db sh press 20x8 20x8 25x8 25x8
Lat raise 7 2x15
13 Jan
45 mins Bike/Cross
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Captain's Log, Earth Date 2008 - Feb. 2 2008 18:10:19
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Rusev
Posts: 1604
Joined: Nov. 7 2003
From: Royston United Kingdom
Status: offline
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Jan 14 BW 91.5 BF 22% more cardio needed and better eating
back squats 70x8 100x8 120x8 120x8 ok
DB bench 20x8 20x8 25x8 25x8 25x8
quick workout today not in the mood
Jan 15
bike 30 mins
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Captain's Log, Earth Date 2008 - Feb. 6 2008 23:18:27
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Rusev
Posts: 1604
Joined: Nov. 7 2003
From: Royston United Kingdom
Status: offline
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i will back date all the other stuff between 15 jan and today but rest time
started a new job within the same company - promotion yipee then twisted my ankle just bruised up like a balloon now on crutches so training my take a bit longer oh well maybe do some upper body training seated
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Captain's Log, Earth Date 2008 - Feb. 9 2008 21:08:23
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Rusev
Posts: 1604
Joined: Nov. 7 2003
From: Royston United Kingdom
Status: offline
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ankle feels a lot better i can walk now LOL plan to do cardio and maybe some seated execises shoulder presses curls tri ext even some light DB bench who knows
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Captain's Log, Earth Date 2008 - Feb. 9 2008 21:20:44
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Rusev
Posts: 1604
Joined: Nov. 7 2003
From: Royston United Kingdom
Status: offline
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16 jan (back dated)
power cleans 50x8 70x690x4 100x2
deadlifts120x8 140x8 150x6 160x4
Lat raise 5x10 10 3x10
Alt curls 15x20 20x14 20x14 20x12 25x8
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Captain's Log, Earth Date 2008 - Feb. 10 2008 20:02:39
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Rusev
Posts: 1604
Joined: Nov. 7 2003
From: Royston United Kingdom
Status: offline
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jan 21
bike 15 mins
power snatch 40x3 50x3 60x3 60x3 70x1 80x1 90x1 (first sn w.o since sept 14 07) not bad, even if i am weighing the same 90k LOL.
front squats 60x5 80x5 90x3 100x3 100x3 100x3 built on the old 3x3 sets slowly
bb curls 30 3x10
con curls 20 3x8
cross trainer 10 mins - get that weight down !
jan 22
bike 10 mins cross 10 mins
bb flat bench 50x10 60x10 70x8 80x6 90x2 90x2 cant go higher training in garage alone happy though
incline fly 10x10 12x10 15x10 15x10
DB shoulder press 25x10 25x8 20x11 20x9
Lat raise 7 2x15
23 jan
45 mins cardio
jan 24
cross trainer 20 mins
power clean and jerk 40x6 40x6 60x6 60x6 80x6 90x4 100x4
bike 20mins
< Message edited by Rusev -- Feb. 10 2008 20:04:29 >
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Captain's Log, Earth Date 2008 - Feb. 11 2008 10:20:17
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jedi
Posts: 1622
Joined: Dec. 8 2006
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90kg snatch would look so cool.
I kind of think I could almost get under the 50kg I've been doing the powercleans on 1min at but this is a very notional feeling unlikely to be tested in the real world ....bit like my idea that I could probably do a back-flip.
The subconscious usually manages to create the sound of an ambulance siren just in time to put me off actually trying.
Good front squattage too.
_____________________________
"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."
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RE: Captain's Log, Earth Date 2008 - Feb. 11 2008 23:17:32
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Rusev
Posts: 1604
Joined: Nov. 7 2003
From: Royston United Kingdom
Status: offline
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thanks Jedi in the snatching i must be patient a long jouney starts with one step 120 by end of this year weighing a stone lighter
i appentiate 90k is a heavy weight but to me its still mickey mouse training
25 jan
bike 15 mins
deadlifts 80x8 130x8 130x8 enough today feel like crap
1 arm rows 25 3x10
tricep bench 40x10 50x10 50x1060x10 60x10
dips bw 2x10
27 jan
bike 10 mins
front squats 60x6 60x6 80x6 100x6 100x6 110x6 115x4 90x10
ez curls 40x10 45x10 45x10 45x10
con. curls 12 2x12
28 jan
cross trainer 15 mins bike 15 mins
snatch technique work with bar 10x5 loosen off the joints
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Captain's Log, Earth Date 2008 - Feb. 12 2008 22:21:20
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Rusev
Posts: 1604
Joined: Nov. 7 2003
From: Royston United Kingdom
Status: offline
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jan 30
DB bench 10x15 15x15 20x12 25x12 25x12
EZ pullovers 40x10 40x10
DB seated sh press 25x8 20x8 20x10 20x10
Lat raise 7 3x15
jan 31
bike 20 mins
cross 20 mins
power cleans 60 2x10
bike 10 mins
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Captain's Log, Earth Date 2008 - Feb. 13 2008 21:30:41
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Rusev
Posts: 1604
Joined: Nov. 7 2003
From: Royston United Kingdom
Status: offline
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1 feb
bike 15 mins
back squats 70x8 100x8 110x8 120x4 not in the mood today
ez curls 40x10 45x10 47x10 47x7
alternate curls 15 2x14
2 feb
snatch 40x5 50x3 50x3 50x3
cleans 60x3 60x3 60x3 60x380x3 80x3 100x3
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Captain's Log, Earth Date 2008 - Feb. 14 2008 22:50:21
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Rusev
Posts: 1604
Joined: Nov. 7 2003
From: Royston United Kingdom
Status: offline
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5 feb
run 10 mins
cross 10 mins
DB incline bench 15x15 15x15 20x15 20x15 20x15 25x12
Hang snatch 40x3 40x3 50x3 50x3 50x3 50x3 very easy but just baby steps build up
EZ curls 40x10 45x10 50x10
bike 30 mins
good solid cardio
6 feb
disaster - went over on my ankle at work training on hold on crutches
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Captain's Log, Earth Date 2008 - Feb. 15 2008 22:12:30
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Rusev
Posts: 1604
Joined: Nov. 7 2003
From: Royston United Kingdom
Status: offline
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11 feb
bike 25 mins
db shoulder press 10x10 20x10 25x10 25x10 ankle ok thoughout
seated ez tricep ext. 40 3x10
ez curls 45 3x10
alternate hammer curls 15 2x10
cross trainer 25 mins
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Captain's Log, Earth Date 2008 - Feb. 18 2008 22:17:28
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Rusev
Posts: 1604
Joined: Nov. 7 2003
From: Royston United Kingdom
Status: offline
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13 feb no dynamic exercises letting ankle heal start back proper training maybe in a week
(shame it was a max bench day saturday with the boys)
cross trainer 20 mins
Good mornings 50x10 50x10 50x10
BB Rows 50x10 70x10 70x10 70x10 100x7 v.happy 1 st time done it properly
seated lat raise 8x10 8x10 8x10
bike 20 mins
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Captain's Log, Earth Date 2008 - Feb. 19 2008 9:54:27
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jedi
Posts: 1622
Joined: Dec. 8 2006
Status: offline
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quote:
ORIGINAL: Rusev
..disaster - went over on my ankle at work...
*waits to see Rusev starring in "Injury-Lawyers 4 You" advert on Channel5
Shame about missing out on the max. bench session. What do you think you might've been able to push?
_____________________________
"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."
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RE: Captain's Log, Earth Date 2008 - Feb. 20 2008 19:11:07
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Rusev
Posts: 1604
Joined: Nov. 7 2003
From: Royston United Kingdom
Status: offline
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quote:
ORIGINAL: jedi
quote:
ORIGINAL: Rusev
..disaster - went over on my ankle at work...
*waits to see Rusev starring in "Injury-Lawyers 4 You" advert on Channel5
Shame about missing out on the max. bench session. What do you think you might've been able to push?
i was hoping for the big 100k
19 Feb steady session after ankle
cross 20 mins
flat bench 50x12 60x10 70x8 80x5 ok
BB Rows 50x12 60x10 70x10 80x8 90x6 ok v.happy must be a pb.
ez curls 45x12 45x12
20 feb bike 10 mins
still very cold in garage warm up with gloves, hat and 3 sweat tops on
3 cleans 1 jerk 50x3 70x3 70x3 90x3 100x3 100x3 100x3 ankle fine
front squats 110 5x3
very stiff on outside left hip, hopfully just stiffness in the cold not another injury
thursday - cardio
friday - shoulders and triceps
saturday - snatch and cj with the lads
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Captain's Log, Earth Date 2008 - Feb. 24 2008 17:50:23
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Rusev
Posts: 1604
Joined: Nov. 7 2003
From: Royston United Kingdom
Status: offline
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sat 23 feb
bike 10
snatch 40x3 50x3 60x3 60x3 70x3 80x3 80x3 80x3 90x2
snatch pulls 110x3 110x3 110x3 110x3
cl and jk (light) 60x3 80x3 90x1 100x1 110x1 110x1 90x2 90x2
sun 24 feb
cross 20 mins
back squats 70x8 70x8 100x4 120x4 130x4 140x4 110x6 120x6
ez tri ext. 40x10 50x10 50x10 50x7
bike 10 mins
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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