Accensi0n - Fitter, Faster, Stronger

accensi0n

Today

Run

3K - Took it really easy

Transform

accensi0n wrote: »

25/10/09

10 pushups
5 pullups
20 squats


6 rounds in 17 minutes.


Dear god.

yes cindy is much harder than it looks and good to see your back at it again

accensi0n

Transform wrote: »

yes cindy is much harder than it looks and good to see your back at it again

Cheers. Good to be back.

accensi0n

Today

Some dynamic stretching


Squats

bw - 1 x 10
40kgs - 1 x 6 (wobbly and off balance!)
50kgs - 4 x 6, 1 x 10

Some pullups


Deadlift

60kgs - 3 x 5

Some pushups


Some static stretching.

accensi0n

Today


Run

3k

accensi0n

Today

Some dynamic stretching

Squats and pullups

S - bw - 1 x 10
S - 50kgs - 1 x 10
S - 60kgs - 4 x 6

bw pullups inbetween sets.


Ab pulldown

15kgs - 1 x 15
17.5kgs - 1 x 10
20kgs - 1 x 10
22.5kgs - 1 x 8


Kettlebell swings with dummbells

10kgs - 1 x 10
12.5kgs - 2 x 8


Some static stretching.


Thoughts

Squats are breaking parallel but think i'm butt winking.

Didn't really do any upper body work because I'm feeling some twinges in my back and left shoulder which I want to rehab before lifting an heavy weights. Didn't do much rehab in the last few months. Just rested...for a long time.

Fitness is way down.

I won't be doing as many heavy sessions as I was before. Most likely only one a week and another lighter session. I'll be running and cycling more. So I guess something to put a bit of thought into is how I can get the most out of the weights sessions I do do....

Ha, do do....

Transform

what is the issue with back and shoulder?

accensi0n

Transform wrote: »

what is the issue with back and shoulder?

Was getting some pains in my upper back and my left shoulder. When I would raise my left arm above my head I wuld get a pain in the shoulder area.

accensi0n

Today

Some dynamic stretching

Squats

Some pullups between sets

bw - 1 x 10
40kgs - 1 x 5
50kgs - 1 x 10
60kgs - 3 x 6, 1 x 5


Front Squat

20kgs - 2 x 3
30kgs - 3 x 3


Glute hame raise

1 x 3


Stretching

accensi0n

Today

Some dynamic stretching.

Cycled 20 mins to the gym.


Squats

bw - 1 x 10
50kgs - 1 x 5
60kgs - 1 x 5
70kgs - 1 x 3
75kgs - 1 x 2
50kgs - 1 x 10

Front squat

20kgs - 1 x 5
30kgs - 1 x 5
35kgs - 1 x 3
40kgs - 1 x 2

Glute ham raise

1 x 4

Flat Bench

20kgs - 1 x 20
30kgs - 1 x 10

Ham curls

per leg
5kgs - 1 x 10
10kgs - 1 x 5

Ab pulldowns

17.5kgs - 1 x 20
22.5kgs - 1 x 10


Some static stretching

accensi0n

Today

Cycle to gym

Some dynamic stretching

Back squats
Front squats
Pullups
Ab pulldowns
Dummbell swings
Powercleans
Deadlifts

Some static stretching


Small volume and light.

Form feels poor on the squatting. Think I'm rolling forward a bit onto the front of my feet and not driving up through the heels. Feels like I'm using my lower back too much and not my glutes and hams.

accensi0n

Today


Cycle to gym.

Some dynamic stretching.


Squats

bw - 1 x 10
50kgs - 1 x 5
55kgs - 1 x 5
60kgs - 1 x 5
65kgs - 1 x 3
70kgs - 1 x 2
60kgs - 1 x 6, 3 pullups, 1 x 6, 3 pullups, 1 x 5, 3 pullups, 1 x 4, 3 pullups


Front squat

20kgs - 1 x 5
30kgs - 2 x 4


Military Press

20kgs - 1 x 8


Ab Pulldown

17.5kgs - 1 x 8
20kgs - 1 x 8
22.5kgs - 1 x 6
25kgs - 1 x 4


Static stretching.

accensi0n

Current numbers:


Squat: 82.5KG

Press: 37.5KG

DL: 100KG

Pullups: 16

Cindy: 10 rounds

3K run: 17:40

accensi0n

Weighted pullup PR: +30kgs