## Velcrolog

**Moderators:** Ironman, Jungledoc, jethrof, stuward, parth

### Re: Velcrolog

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### Re: Velcrolog

[Sat 30/04/2011]

Deadlift:

40 x 6

60 x 6

80 x 3

90 x 5

100 x 5

110 x 3

120 x 5

Press:

20 x 7

30 x 6

35 x 8

40 x 7

Hammer Chins:

1,2,3;

1,2,3;

1,2,3;

1,2,3;

1,+2

(laddered with a friend, 27 total)

BB Curls:

20 x 10

25 x 12

30 x 12

Side Planks w/ raise:

15 each side

15+2.5kg each side

Jack-knife Situps:

2 x 15

Deadlift:

40 x 6

60 x 6

80 x 3

90 x 5

100 x 5

110 x 3

120 x 5

Press:

20 x 7

30 x 6

35 x 8

40 x 7

Hammer Chins:

1,2,3;

1,2,3;

1,2,3;

1,2,3;

1,+2

(laddered with a friend, 27 total)

BB Curls:

20 x 10

25 x 12

30 x 12

Side Planks w/ raise:

15 each side

15+2.5kg each side

Jack-knife Situps:

2 x 15

### Re: Velcrolog

[Retroposted for xx/05/2011]

Bench:

Bar x 8

40 x 7

60 x 3

67.5 x 5

77.5 x 5

87.5 x 11

Incline DB P:

20 x 12

20 x 11

Close-grip Pulldowns:

20 x 15

27.5 x 12

27.5 x 11

Tabata:

Body Squats, Sprints, Push-ups, Dips, Shadow-boxing.

20s ON/10s Off ~ 3-4 times per exercise. (it was brutal)

Bench:

Bar x 8

40 x 7

60 x 3

67.5 x 5

77.5 x 5

87.5 x 11

Incline DB P:

20 x 12

20 x 11

Close-grip Pulldowns:

20 x 15

27.5 x 12

27.5 x 11

Tabata:

Body Squats, Sprints, Push-ups, Dips, Shadow-boxing.

20s ON/10s Off ~ 3-4 times per exercise. (it was brutal)

### Re: Velcrolog

[Retroposted for Thurs 05/05/2011]

Squats:

Bar x 8

40 x 7

60 x 6

80 x 3

90 x 5

100 x 5

110 x 4

Press:

Bar x 7

30 x 6

40 x 5

45 x 5

50 x 5

KB (16kg) Lunges:

4 x 12

Tabata/Interval Work.

Squats:

Bar x 8

40 x 7

60 x 6

80 x 3

90 x 5

100 x 5

110 x 4

Press:

Bar x 7

30 x 6

40 x 5

45 x 5

50 x 5

KB (16kg) Lunges:

4 x 12

Tabata/Interval Work.

### Re: Velcrolog

[Sunday 08/06/2011]

Foamrolling, Static+Dynamic Stretching, Isometric holds ~20 mins.

Run:

5km in ~31 mins

had to walk after about 3.4km and then ran the last km. lots of conditioning to go >.<

On another note, I decided to weigh myself today and apparently I've put on about 2.5 kg in the last 2 or so months. I guess post surgery I was always going to put a bit on but in the last month I've felt and looked slimmer than I have for a while. Good to know that whatever is going on is probably going on as muscle, but my goal is still to weigh <90 kg in the not too distant future.

Foamrolling, Static+Dynamic Stretching, Isometric holds ~20 mins.

Run:

5km in ~31 mins

had to walk after about 3.4km and then ran the last km. lots of conditioning to go >.<

On another note, I decided to weigh myself today and apparently I've put on about 2.5 kg in the last 2 or so months. I guess post surgery I was always going to put a bit on but in the last month I've felt and looked slimmer than I have for a while. Good to know that whatever is going on is probably going on as muscle, but my goal is still to weigh <90 kg in the not too distant future.

### Re: Velcrolog

Monday:

[AM]

Deadlift

Press

Chin-ups

BoRs

BB Curls

[PM]

~

Tuesday:

[AM]

30 Min LSD (Swim or Cycle)

[PM]

Football Training

Wednesday:

[]

Squat

GHRs OR BB Good-mornings

KB Tactical Lunges

~

Tabata/Interval work.

Thursday:

[Whatever time I have spare]

30 Min LSD (15km slow cycle)

Friday:

AM

Bench

Dips

Incline DB Press

Tri-Pushdowns

Shrugs

Saturday:

Football

Sunday:

Recovery stretching/Massage

45-60min LSD Slow Run

Table Tennis

[AM]

Deadlift

Press

Chin-ups

BoRs

BB Curls

[PM]

~

Tuesday:

[AM]

30 Min LSD (Swim or Cycle)

[PM]

Football Training

Wednesday:

[]

Squat

GHRs OR BB Good-mornings

KB Tactical Lunges

~

Tabata/Interval work.

Thursday:

**REST**DAY /w[Whatever time I have spare]

30 Min LSD (15km slow cycle)

Friday:

AM

Bench

Dips

Incline DB Press

Tri-Pushdowns

Shrugs

Saturday:

Football

Sunday:

Recovery stretching/Massage

45-60min LSD Slow Run

Table Tennis

### Re: Velcrolog

[Tues 10/05/2011]

AM

Bench:

Bar x 9

40 x 8

60 x 3

67.5 x 5

77.5 x 5

87.5 x 8

Ghetto Dips:

3 x 12

Incline DB Press:

20 x 3 x 10

Close-grip Tricep Pushdowns:

3 x 20 x 15

AM

Bench:

Bar x 9

40 x 8

60 x 3

67.5 x 5

77.5 x 5

87.5 x 8

Ghetto Dips:

3 x 12

Incline DB Press:

20 x 3 x 10

Close-grip Tricep Pushdowns:

3 x 20 x 15

### Re: Velcrolog

[Retroposted for Mon 16/05/2011]

AM

Walk 1.5km

Dynamic Stretching x 10 mins

PM

Deadlift:

Bar x 9

60 x 7

80 x 3

90 x 5

105 x 5

117.5 x 6 (Arm/Grip strength needs to catch up)

Press:

Bar x 8

40 x 5

47.5 x 3

55 x 3

60 x 8

Hammer Chins:

3 x 5 (+1)

AM

Walk 1.5km

Dynamic Stretching x 10 mins

PM

Deadlift:

Bar x 9

60 x 7

80 x 3

90 x 5

105 x 5

117.5 x 6 (Arm/Grip strength needs to catch up)

Press:

Bar x 8

40 x 5

47.5 x 3

55 x 3

60 x 8

Hammer Chins:

3 x 5 (+1)

### Re: Velcrolog

[Retroposted for Tues 17/05/2011]

AM

2 km jog

Stretching + Foamrolling

PM

Bench:

Bar x 9

40 x 7

60 x 6

72.5 x 3

82.5 x 3

92.5 x 8

2 x 40 x 15

Ghetto Dips:

3 x 12 (+1)

AM

2 km jog

Stretching + Foamrolling

PM

Bench:

Bar x 9

40 x 7

60 x 6

72.5 x 3

82.5 x 3

92.5 x 8

2 x 40 x 15

Ghetto Dips:

3 x 12 (+1)

### Re: Velcrolog

[Wed 18/05/2011]

AM

Walk/Run inc. short stretch session ~30 mins (2-3 km)

AM

Walk/Run inc. short stretch session ~30 mins (2-3 km)