Tell uncle Dioufy about today's sesh

[Dioufy]

i think I'm going to start shadowboxing regularly again

Let us know if you win?

[Dioufy]

Yesterday I went to the local gym here in France, as I'm on holiday visiting old friends where I used to live. Terrible gym, no equipment... so just ended up doing bench on the smith machine, and then some single arm deads with dumbells, followed by dumbell thrusters - tabata intervals of both.

Then bumped into an old friend on the way home, and went on an accidental 14 hour bender.

Just sounds like a regular gun session for me.

[Counter-puncher]

i think I'm going to start shadowboxing regularly again

Let us know if you win?

as ever I start the slight underdog

[housesecond]

40 mile bike. Got caught in a right snowstorm. Then home and off to the pool for a 4.8k swim.

[Deserter]

Then bumped into an old friend on the way home, and went on an accidental 14 hour bender.

Now that's what I call a proper session

[EddieShredder]

Then bumped into an old friend on the way home, and went on an accidental 14 hour bender.

Now that's what I call a proper session

It was exceptional... paid for it today mind :geek2:

['Frilla]

Then bumped into an old friend on the way home, and went on an accidental 14 hour bender.

Now that's what I call a proper session

[EddieShredder]

First session back after a messy, boozy holiday so nothing too dramatic:

Gentle 1000m row

Dynamic Stretching

Deads of 6inch Rack, Sets of 5 - increasing in 10kgs, then 5kgs, from 60 through to 145.

3 x 10 Ring Dips

2 rounds for time of:

800m Run
15 x 16kg KB Swing
9 x Pull Up
12 x 16kg KB Swing
6 x Pull Up

10:48. If I hadn't smoked my bodyweight in Cambodian Stinging Nettle in the last week, I think i'd have taken 30secs off that, easily.

[Dioufy]

What is dynamic stretching, dude? Pilates?

['Frilla]

What is dynamic stretching, dude? Pilates?

[dberry]

Dynamic Stretching is where you move or "bounce" during the stretching movement(as opposed to static stretching where you stay stationary in the stretch)

We used to call it ballistic stretching, good stretching after a bit of a warm up, to complete the warm up, great for kicking.

[Dioufy]

Tweaked my back doing KB swings. Long torso and short arms make it hard to keep back straight. I dunno whether to give up on them.

[EddieShredder]

Tweaked my back doing KB swings. Long torso and short arms make it hard to keep back straight. I dunno whether to give up on them.

Don't give up... fix your technique ;;-)

[EddieShredder]

3.5mile road run - 25mins, almost bang on. Pleasantly surprised with my time, given that I don't run - and this was the first road run I've done in ages. Expected it to take longer than that - and finished with plenty of gas in my lungs - was my legs which felt more hammered.

[Howfs89]

5 Minute jog and some stretches for warm up.

Then did the following..

Super-sets of 30 seconds each exercise..30 seconds rest between sets.

6kg Medicine ball squats / Gym ball push up and tuck.

Dumbbell step up / Push up row.

Plank knee ins / Lunges.

Then a 12 minute interval run, sprinting every now and then.

Cool down with walk and stretches.

I nearly died, Xmas booze hit me hard.

[Dioufy]

Having a day off due to a sore back. No point in hurting myself more.

[Deserter]

10,8,6,4,2 x Alternatiing Ring Dips and Chin Ups - starting each set on the minute, every minute.

I like the look of this one Eddie. I'm back home on holiday now so will just keep 'ticking over' rather than doing anything else, but brought my rings back with me so can give this a crack

Was a really good one mate.... looks quite innocuous on the board, but I was proper fvcked by the end of it. Savage. Literally every muscle in the body has been aching for two days after that little treat and the deads prior to it.

Well finally gave it a go today Eddie despite managing to put on a couple of kilos over Xmas. Hope I was doing it right in that I went:
Min 1: 10 ring dips
Min 2: 10 pull-ups (rather than chin-ups)
Min 3: 8 ring-dips
Min 4: 8 pull-ups

and so on...
Didn't find it too bad but:
a) pull-ups still being my achilles heel I found myself not being able to do them unbroken e.g. did the set of 6 as 4 and 2.
b) I didn't do explosive deads beforehand!

Like the routine though and will definitely incorporate it

[Deserter]

Actually, the more I read your original post I think I've now worked out why I didn't feel broken at the end of it. I'm guessing I should have do it as:

Min 1: 10x ring-dips AND 10 x pull-ups
Min 2: 8 x ring-dips and 8 x pull-ups

Am I right?

[EddieShredder]

Actually, the more I read your original post I think I've now worked out why I didn't feel broken at the end of it. I'm guessing I should have do it as:

Min 1: 10x ring-dips AND 10 x pull-ups
Min 2: 8 x ring-dips and 8 x pull-ups

Am I right?

Haha, well - it should be that - but I can't do it that quick, so I did the same as you - one set on every minute

Did 90mins BJJ tonight. Working mainly on my cauli ears and putting my teeth through my lip

[Deadendgeneration]

Took a trip back to the 70s today and went to a gym in Hanoi.

5mins 10km/h on the treadmill
3x5 - 125kg's squats
3x5 75kg's bench
1x5 130 kg's deadlift

20minutes interval training with alternating minutes of 15km/h and 11 km/h

I'm walking like John Wayne now. I dropped the weights down from my usual efforts because I've been off it for a few weeks, but I guess my body just wasn't ready for it.

Got 2 hours of BJJ tomorrow, hopefully I'll be feeling a bit better by then.

[Deserter]

Actually, the more I read your original post I think I've now worked out why I didn't feel broken at the end of it. I'm guessing I should have do it as:

Min 1: 10x ring-dips AND 10 x pull-ups
Min 2: 8 x ring-dips and 8 x pull-ups

Am I right?

Haha, well - it should be that - but I can't do it that quick, so I did the same as you - one set on every minute

That makes me feel better! I'm going to have a go at the harder version but I'm assuming that ideally you should be able to knock out the pull-ups unbroken and I can't do that even on the version we've done

[Howfs89]

Game of squash..Been years but i loved it, got a sweat, tired legs and most importantly..Won.

[Deadendgeneration]

Took a trip back to the 70s today and went to a gym in Hanoi.

5mins 10km/h on the treadmill
3x5 - 125kg's squats
3x5 75kg's bench
1x5 130 kg's deadlift

20minutes interval training with alternating minutes of 15km/h and 11 km/h

I'm walking like John Wayne now. I dropped the weights down from my usual efforts because I've been off it for a few weeks, but I guess my body just wasn't ready for it.

Got 2 hours of BJJ tomorrow, hopefully I'll be feeling a bit better by then.

in a world of pain now. 2 of the hardest hours of my life. Plus I got tapped by a bunch of people I would have had little trouble with a few years ago. It's not like riding a bike.

[Dioufy]

CINDY; 14 rounds.

Zoffman bicep curls; 18kg x 5
Barbell bicep curls; 22kg x 5

Deadlift; 120kgs x 2

During deadlift I hurt my shoulder so cut the session dead after hearing about the troubles Deserter had.

[Deserter]

CINDY; 14 rounds.

Zoffman bicep curls; 18kg x 5
Barbell bicep curls; 22kg x 5

Deadlift; 120kgs x 2

During deadlift I hurt my shoulder so cut the session dead after hearing about the troubles Deserter had.

A wise move mate. To be honest you shouldn't be doing any heavy lifting after Cindy as you should be too gassed.