Accensi0n - Fitter, Faster, Stronger

cardio,shoot me

haha nice time , very movie cliche-ish :P

accensi0n

cardio,shoot me wrote: »

haha nice time , very movie cliche-ish :P

Ha, cheers.

accensi0n

Today


Squats

bw - 1 x10
40kgs - 1 x 5
50kgs - 1 x 3
60kgs - 1 x 3
70kgs - 1 x 3
77.5kgs - 3 x 5


Bench press

20kgs - 1 x 10
40kgs - 1 x 5
47.5kgs - 3 x 5


Deadlift

60kgs - 3 x 5
80kgs - 1 x 3
90kgs - 1 x 1


Pullups

1 x 7, 1 x 5, 1 x 4, 2 x 3


Leg Raises

2 x 5

Blazher

accensi0n wrote: »

Today

Run

6.2K

Had to walk the last 200m or so because my left foot went numb! Hasn't happened before.

It has happened to me. when i run say 8-12k i find my feet start to feel ( or this case lack of feeling ) Num

But its nothing to worrie about i think. Hasn't stopped me

accensi0n wrote: »

Today


Run

3.1K - 14:59


Wanted to do it in sub 15 so I'm happy.

Looked at my stopwatch and had 20 seconds to make it so ran as hard as I could, was close to puking in my drive.

Well done mate. 3k in sub 15 is not bad.

accensi0n wrote: »

Today


Squats

bw - 1 x10
40kgs - 1 x 5
50kgs - 1 x 3
60kgs - 1 x 3
70kgs - 1 x 3
77.5kgs - 3 x 5


Bench press

20kgs - 1 x 10
40kgs - 1 x 5
47.5kgs - 3 x 5


Deadlift

60kgs - 3 x 5
80kgs - 1 x 3
90kgs - 1 x 1


Pullups

1 x 7, 1 x 5, 1 x 4, 2 x 3


Leg Raises

2 x 5

Nice progress mate.

accensi0n

Blazher wrote: »

It has happened to me. when i run say 8-12k i find my feet start to feel ( or this case lack of feeling ) Num
But its nothing to worrie about i think. Hasn't stopped me

Well done mate. 3k in sub 15 is not bad.

Nice progress mate.

Glad to hear someone elses foot has gone numb!

Cheers man.

accensi0n

Today

Split into 2 sessions


Session 1

Deadlift

45kgs - 1 x 5
55kgs - 1 x 3
65kgs - 1 x 3
70kgs - 3 x 8


Press

25kgs - 1 x 5
32.5kgs - 3 x 5


Session 2

Pullups supersetted with planks

10 x 5


Pushups

1 x 30, 2 x 20, 3 x 10

accensi0n

Today


Run

3.7K


Set ou to run 6.2K but started to feel it in my hamstrings and I want to squat heavy tomorrow.

After my weights session on monday which involved squats, I went to the park and did some fast running between 2 markers. My hamstrings have been feeling it since then. Hopefully after doing a few more speed sessions the recovery time will improve.

accensi0n

15/5/09


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
70kgs - 1 x 3
80kgs - 3 x 5


Bench press

20kgs - 1 x 10
40kgs - 1 x 5
50kgs - 3 x 5


Deadlift

60kgs - 1 x 5
70kgs - 1 x 2
80kgs - 1 x 2
90kgs - 1 x 5


Pullups

4 x 5, 1 x 4


Leg raises

1 x 5



Messed about with some power clean movements with just the bar. Flexibility in my wrists is poor.

accensi0n

Today


Run

5K


Bit of pain in my right foot/ankle area.

accensi0n

Today


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
70kgs - 1 x 3
82.5kgs - 3 x 5


Press

20kgs - 1 x 5
32.5kgs - 2 x 5, 1 x 1


Deadlift

60kgs - 1 x 5
70kgs - 1 x 3
80kgs - 1 x 2
92.5kgs - 2 x 3


Pullups

1 x 6, 1 x 4, 1 x3


Leg raises

2 x 5

accensi0n

Today


pullups x 10
pushups x 15
plank x 40s

pullups x 6
pushups x 15
plank x 40s

pullups x 6
pushups x 15
plank x 40s

pullups x 6
pushups x 15
plank x 40s

pullups x 6
pushups x 15
plank x 40s


Run - 3K

accensi0n

Today


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
75kgs - 1 x 3
85kgs - 3 x 5


Pullups

1 x 10
+6kgs - 1 x 3
1 x 4


Deadlift

60kgs - 1 x 5
70kgs - 1 x 3
85kgs - 1 x 2
95kgs - 2 x 3


Pullups

3 x 5


Run

2 laps of a pitch
40m sprints followed by 10 pushups - about 10 times

---

Squating was grand.

Was meant to press today but shoulder felt iffy so didn't. Did some pullups instead. First time doing pullups with added weight.

Deadlifting was grand. Wanted to do 1 x 5 instead of the 2 x 3 but couldn't hack it.

Sprinting down the park was good, really got the heart pounding.

accensi0n

Today


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
70kgs - 1 x 3
80kgs - 1 x 2
87.5kgs - 1 x 5, 1 x 4, 1 x 3


Bench Press

20kgs - 1 x 10
30kgs - 1 x 5
40kgs - 1 x 5
52.5kgs - 3 x 5


Deadlift

60kgs - 1 x 5
70kgs - 1 x 3
80kgs - 1 x 2
90kgs - 1 x 1
97.5kgs - 3 x 2


Pullups

+6kgs - 3 x 5


Run

2 laps around a pitch

14 40m sprints

accensi0n

Today


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
75kgs - 1 x 2
90kgs - 1 x 5, 1 x 4, 1 x 3


Press

20kgs - 1 x 10
30kgs - 3 x 5


Deadlift

60kgs - 1 x 5
75kgs - 1 x 2
90kgs - 1 x 2
100kgs - 1 x 2, 1 x 2, 1 x 3, 1 x 1


Hanging leg raises

2 x 5

accensi0n

1/6/09


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
75kgs - 1 x 2
90kgs - 1 x 4, 2 x 3


Bench Press

20kgs - 1 x 10
30kgs - 1 x 5
40kgs - 1 x 5
50kgs - 3 x 5


Deadlift

60kgs - 1 x 8
70kgs - 1 x 5
80kgs - 1 x 5, 1 x 3, 2 x 5

accensi0n

2/6/09


Run

6.2K - 36:45


Was very warm which made it tough.

accensi0n

3/6/09


Press

25kgs - 1 x 5
30kgs - 1 x 5
35kgs - 3 x 5


Pullups

1 x 10, 1 x 8, 1 x 4

accensi0n

5/6/09


Bench Press

25kgs - 1 x 10
35kgs - 1 x 5
45kgs - 1 x 5
55kgs - 3 x 5


Pullups

1 x 8, 1 x 6, 1 x 4


Sprints

40m x 18

accensi0n

Today


Press

15kgs - 1 x 10
25kgs - 1 x 5
35kgs - 1 x 5
40kgs - 1 x 5, 2 x 4


Pullups

5 x 5


Pushups

5 x 10

accensi0n

Today


Run

2K - 10:10

---

Set out to do 5K but the lower part of my shins started killin me.

accensi0n

Today


Deadlift

40kgs - 1 x 5
60kgs - 1 x 5
75kgs - 1 x 5
85kgs - 3 x 5


Bench Press

25kgs - 1 x 10
45kgs - 1 x 5
50kgs - 1 x 3
57.5kgs - 1 x 3


Pushups

3 x 10


Pullups

1 x 8, 1 x 7, 1 x 6, 2 x 5

accensi0n

Today


Run

3K

accensi0n

Today

Two sessions today, the first one being feckin awful. Felt really tired and weak.


Session 1

Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 5
75kgs - 1 x 3
85kgs - 1 x 4


Press

20kgs - 1 x 10
30kgs - 1 x 5
35kgs - 2 x 5, 1 x 4



Session 2

Pullups

+5kgs - 4 x 5, 1 x 4


Pushups

+5kgs - 5 x 10


Dummbell Curls

10kgs - 2 x 10, 1 x 8

accensi0n

Today


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 5
75kgs - 1 x 3
85kgs - 3 x 5


Pullups

1 x 8, 1 x 4, 1 x 4, 1 x 3


Bench Press

30kgs - 1 x 5
40kgs - 1 x 5
55kgs - 3 x 5


Dummbell Chest Flies

10kgs - 3 x 8


Pullups

2 x 5

accensi0n

Today


Run

3K

accensi0n

Today


Deadlift

45kgs - 1 x 5
55kgs - 1 x 5
65kgs - 1 x 5
75kgs - 1 x 5
90kgs - 1 x 5


Press

25kgs - 1 x 5
30kgs - 1 x 5
35kgs - 1 x 5
40kgs - 1 x 5


Pullups

+10kgs - 1 x 5, 2 x 3, 1 x 2


Dummbell Curls

15kgs - 3 x 5

---

Feeling it in my lower back after the deadlifts. Hopefully will be gone for squating on Friday.

Deadlifting and squating on the same day started to take it's toll so I'm alternating them now.

Press was harder than I thought it would be. Shoulders must still be a bit tired from benching on Monday.

Really enjoyed the weighted pullups.

accensi0n

Today


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 5
75kgs - 1 x 3
87.5kgs - 3 x 5


Bench Press

30kgs - 1 x 10
40kgs - 1 x 5
47.5kgs - 1 x 3
57.5kgs - 3 x 5


Pullups

+5kgs - 2 x 5, 1 x 4, 1 x 3, 1 x 2


Dips

1 x 6, 1 x 4


Chest Flies

12.5kgs - 2 x 10, 1 x 8


Ab Pulldowns

20kgs - 1 x 8, 1 x 6

---

Squats were grand.

Shoulder seemed sore on my first warmup set of benching but by the time I got to the working set all was good...

Pullups were tough.

Still get a bit of pain in my right shoulder when doing dips.

First time doing ab pulldowns. They're awesome. Never seen anyone do them in Carlisle before so I'd say there were a few people wondering what the hell I was doing.

accensi0n

Today


Deadlift

60kgs - 1 x 6
70kgs - 1 x 5
80kgs - 1 x 5
95kgs - 1 x 4, 2 x 3, 1 x 2


Pullups

1 x 7


Press

20kgs - 1 x 10
25kgs - 1 x 5
35kgs - 3 x 5


Pullups

1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 3


Ab Pulldown

22.5kgs - 1 x 5
17.5kgs - 2 x 5

accensi0n

Today


Run

6.2K


Was tougher with the heat and got blisters.

accensi0n

Today


Squats

bw - 1 x 10
20kgs - 1 x 5
chinups - 1 x 8
50kgs - 1 x 6
chinups - 1 x 8
70kgs - 1 x 6
chinups 1 x 8
70kgs - 1 x 6
chinups - 1 x 8


Deadlift

50kgs - 1 x 6
80kgs - 1 x 6


Dummbell Bench

10kgs - 1 x 8
20kgs - 1 x 10
10 pushups


Lunges onto box

1 x 16
10kgs - 1 x 10


Cable Rows

Not sure of weight

2 x 8


Some core work. Plank, crunches, knee raises.


EDIT:

Sprints

50m - 8

Jog 50m then sprint 50m - 3

50m - 1