Tell uncle Dioufy about today's sesh

['Frilla]

Going back to boxing tonight, wish me luck boys!

['Frilla]

I am skint at the mo, but how does skimmed milk work as protein after lifting?

Its not bad, but after lifting, your body needs WPI which is fast releasing protein, milk has slow releasing protein in it(WPC, good for bed time), go for some egg whites or something.

[EddieShredder]

90mins BJJ tonight... trained at another club in our team/under our head instructor to roll with some other guys and face different games etc. Was good

['Frilla]

Chest and biceps tonight.

3 sets for every exercise.

Flat, decline, incline. Barbell press and dumbell flyes.

Pull overs.

Cable cross overs.

Biceps.

Curls with barbell.

Dumbell hammer curls/bicep curls.

EZ curl bar on preacher.

Bicep curls with rope on cables.

['Frilla]

I also went for a run with the missus after gym.

[Deadendgeneration]

Nothing, burnt my knee fairly badly playing football on Sunday. Going back to the gym tomorrow but will have to stick to upper body stuff.

[EddieShredder]

Tues and Weds, 90mins BJJ. Weds was just sparring, 6min rounds... eugh.

Today was crossfit:

1mile run warm up
Dynamic Stretching

Deads

5x60kg, 5x80, 5x100, 3x110, 3x120, 3x130, 3x140.

PB dead off the floor D (Have lifted more, but only off a rack).

12min AMRAP:
10 24" Box Jump
10 Suspended Ring Push Ups
10 Toes to bar.

Managed 8rds. Was savage.

Did a bit of extra core work, and 3 sets of chins to finish.

['Frilla]

Did shoulders and abs today.

40kg shoulder press.

Behind the head press on the smith machine.

Did delts, front, middle and rear. Front raises, side raises and laying cable shoulder pull downs(for rear delts).

I also got to a 180kg barbell shrug today, with straps of course. Was happy with that.

Some ab work on the roman chair. Bridges and leg raises.

[Prediction...Pain]

These dudes got a good thing going if you dont have a gym to go to. I like to do these kind of workouts once or twice a week.
http://www.youtube.com/watch?v=SoV6Sxt4 ... re=related

http://www.youtube.com/watch?v=2DWRtPcXSR0

[m1kee50]

Trying to get back into the jogging or at least walking... 3 miles jogged/ran in 35 mins and then 4 miles walked.

[Dioufy]

I am 5'8 and 147lbs but quite lean - is that abnormal?

[Deadendgeneration]

3 wanks

[Prediction...Pain]

I'm going to jog 5 miles this evening and then head to the park near my house for 45 min of pulliups/dips/pushups/burpees etc. Should be a good one, its 65 degrees.

[Deadendgeneration]

It's 3 degrees c here. The snow has finally all melted so I'm off to the park to do my first distance run since the start of winter. Going straight back in at 10k and will look to up it by a km or two every week.

[EddieShredder]

Yesterday

Run 1km warm up, Dynamic Stretching

80kg Back Squats 8 x 5 alternated with 15kg Dumbell Overhead Press 8 x 5

10,8,6,4,2 Ring Dips alternated with Chin Ups - sets start on the minute, every minute.

BJJ - 90mins

[jBacca]

Yesterday

Back boxing for the first time in 6 years. Blowing out my arse after 20 mins. Went to the toilet to save the embarrasment of fainting in front of everyone. Got back into the gym and was told to get on the bag with one of their amateurs. Started throwing the shittest combinations you'll ever see for two minutes, four times over, then had to hold the bag for the other kid. Was goosed so had to lean on it with my head, and proceeded to have my head bounced back for 8 minutes.

Feel better for it mind you.

[Counter-puncher]

Yesterday

Back boxing for the first time in 6 years. Blowing out my arse after 20 mins. Went to the toilet to save the embarrasment of fainting in front of everyone. Got back into the gym and was told to get on the bag with one of their amateurs. Started throwing the shittest combinations you'll ever see for two minutes, four times over, then had to hold the bag for the other kid. Was goosed so had to lean on it with my head, and proceeded to have my head bounced back for 8 minutes.

Feel better for it mind you.

i can relate

[Adamj1987]

mile and half run in sand followed by
5X10 tricep dips
5X10 push ups
5X10 squats
5X10 sit ups

[Deadendgeneration]

New pb on the front squat (110kg's 5x3) and deadlift (160kg's 1x3)


Also got my power clean back to 70kg's for the first time this year.

['Frilla]

Some solid work there mate, good stuff.

['Frilla]

Did some sparring tonight( 3 rounds ). Then 3 rounds on the bag, and 2 rounds of intense pad work. Then some leg raises, sit ups, bridges and crunches. Finished it off with 4 laps around the local footy field.

[Adamj1987]

10X10 push ups
5X20 tricep dips
2X50 squats
4X10 1 legged lifts
10X20 sit ups

['Frilla]

Doing legs tonight. Cant wait.

['Frilla]

8)

Just finished demolishing legs.

Warm up on leg extensions.

Front squats.

Rear squats.

Hack squats.

Leg press.

Leg extensions.

Calves.

[Deadendgeneration]

8)

Just finished demolishing legs.

Warm up on leg extensions.

Front squats.

Rear squats.

Hack squats.

Leg press.

Leg extensions.

Calves.

Seems we went in for something similar today. Happy waddling.