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Molding a mighty Body - time to get serious.

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Re: Molding a mighty Body - time to get serious.

Post by tilles on Mon Mar 11, 2013 4:54 pm

They are always a killer !

Back to work today !
Lately I made good progress with the Pullups, but guess what : it started to snow/rain today...wtf ?! 3 days ago the temp was close to 20 degress -.- Anyways I was really motivated to hit the bars, went to the playground , but the bar was too darn slippery, so I jogged home and decided to throw in some good ol bridge work.

Bridges
3 sets of 25s
7 sets of 20s

Towel Curls 24kg
1. 10reps 2. 8reps 3. 7reps

Towel Curls 16kg
3 sets of 10 reps

KB Towel Grip 16kg
LA 40s/ RA 40s

KB Swings using a towel, 16kg
22 reps

KB Towel Grip 24kg
10s/10s

Fingertip Pushups lvl1
3 sets of 5 reps
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Tue Mar 12, 2013 3:54 pm

PUSH Day
I ajusted the push training slightly : no HESPU Partials as long as the Bridge Challenge is going on.

Warmup
10s Bridge,10 Squats, 10s Handstand - 2 times.

Pushups
1. 15 reps 2. 15 reps 3. 10 reps 4. 9 reps 5. 9 reps
PR !

KB Push Press 16kg 5 min EDT
---> 40 reps
PR !

1 superset : Side Bends 32kg 12/12, Bench Dips 13 reps

I did 3 supersets, resting 1 min between sets.
PR !

Hindu Pushups 1 set of 5reps.

BW Skullcrusher ( hands on wall in front of forehead)
3 sets of 10 slow reps.
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Wed Mar 13, 2013 1:59 pm

Legidileg day

Warmup
20 BW Squats
20s Bridge
20 KB Swings
10 Goblet Squats

KB FS 16kg
1. 10 reps 2. 10 reps 3. 8 reps 4. 8 reps 5. 8 reps
felt strong on the weighted stuff, PR !

BW Squats 5 min EDT
105 reps...meeeh,think I'm going to alternate them again with KB RDLs !

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Re: Molding a mighty Body - time to get serious.

Post by tilles on Fri Mar 15, 2013 2:17 pm

Pull Day
Weather is still crap ---> no pullups :crybaby:

KB Rows 24kg
3 sets of 6 reps
PR !

KB Rows 16kg
3 sets of 10 reps

Towel Curls 24kg
3 sets of 6 reps

+ some random Towel/Kettlebell grip work

I did Bridges throughout the workout, all in all : 9 sets of 20s.
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Fri Mar 15, 2013 2:36 pm

Post Workout Meal today : Ground Beef and Beer - it's friday !!! :cheers2:
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Re: Molding a mighty Body - time to get serious.

Post by CheesedogTheFirst on Fri Mar 15, 2013 10:50 pm

tilles wrote:Post Workout Meal today : Ground Beef and Beer - it's friday !!! :cheers2:

Just what Sig Klein and lots of other Olde Tyme Strongmen would recommend!

:eat2: + :cheers2: = :zerk:
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Sat Mar 16, 2013 9:55 am

Hahaha cheese - keepin it old school :D

on monday it's been a month since i started my new log ( and training schedule/ clean nutrition - so I'll post a little review of my training and nutrition and how it all works out and what not till now...will do that every month :)
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Sat Mar 16, 2013 2:47 pm

Push Day - i got a little Party DOMS today [You must be registered and logged in to see this image.]
Nevertheless I managed to get a PR on the Pushups, I'm hitting a plateau with the EDT stuff (Squats and Push Press). I think I'm going to laternate them with slightly other Exercises.

Pushups
1. 15reps 2. 15reps 3. 10reps 4. 10reps 5. 9reps

Push Press 16kg KBs EDT 5 min
---> 39 reps
meeeh, less than last time.

The usual Bench Dip/ Side Bend superset

Full ROM Bench Dips
1. 14 reps 2. 14 reps 3. 10 reps
first two sets ---> PR !

Side Bends 32kg
3 sets of 13/13 reps.

BW Skullcrusher against wall
3 sets of 10 reps.
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Re: Molding a mighty Body - time to get serious.

Post by Rix on Sat Mar 16, 2013 5:36 pm

Good work Tilles, i like your push routine, looks awsome
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Sun Mar 17, 2013 5:14 am

Thanks ! Yeah i like it too...but I'm probably going to alternate the Push Press with a strict Press.
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Re: Molding a mighty Body - time to get serious.

Post by Journeyman on Sun Mar 17, 2013 5:26 am

tilles wrote:Thanks ! Yeah i like it too...but I'm probably going to alternate the Push Press with a strict Press.
That's a good idea. With EDT switching it up once you hit a little plateau is always a good idea. Push press or jerk until you stop PRing, then strict press or alternate press for another few weeks.
You could also change the order of the exercises if you want to keep them the same but break through a 'wall'... do the overhead stuff first, then pushups. Or pushups and dips both first, then overhead work.
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Sun Mar 17, 2013 6:03 am

Yey - Jman approves my idea :)
i'll try it with Strict Press for a while and then go back to Push Press or try my 24kg Bells.
Changing up the order sounds good too, but I'd like to keep the order like this for a while since the BW stuff is still the hardest part of the training for me...so I want to be fresh and powerful when I hit the Pushups [You must be registered and logged in to see this image.]
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Sun Mar 17, 2013 1:10 pm

Workout today was total crap.

I don't know what this was all about, but somehow I lacked total motivation...plus i was tired from doing nothing all day ( what a paradoxum). I couldn't focus on proper technique and I didn't have the mental determination that it takes to perform KB Front Squats ( at least for me).

KB FS 16kg KBs
1. 10 reps 2. 10 reps 3. 5 reps ( couldn't do more)

Since I didn't want to end it like that I threw in some bw stuff for recovery/ rehab whatever

Hindu Squats
2 sets of 10 reps

Bridge lvl 1
20 reps

BW SLRDL
2 sets of 10/10

That's it...i think I even tweaked my back a little. All in all pretty meeeh, I guess sometimes these days just come ( and go hopefully).
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Re: Molding a mighty Body - time to get serious.

Post by Iliander on Sun Mar 17, 2013 1:15 pm

These days happen... ya gotta find peace with the exercises you're doing. If it's annoying it just won't work. :)
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Re: Molding a mighty Body - time to get serious.

Post by Rix on Sun Mar 17, 2013 1:18 pm

when you do nothing your more tired than when you do something IMO, oh well, lazy days are needed every now and then :D just work harder on your next workout!!!
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Sun Mar 17, 2013 1:21 pm

Yeah I will do so...it was just more a mental thingy than a physical. My legs don't feel exhausted or sore at all...just couldn't push through.

However - LET'S CELEBRATE ST. PATRICKS DAY [You must be registered and logged in to see this image.]
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Re: Molding a mighty Body - time to get serious.

Post by Rix on Sun Mar 17, 2013 1:27 pm

My girlfriends irish haha

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Re: Molding a mighty Body - time to get serious.

Post by tilles on Sun Mar 17, 2013 1:37 pm

Go out and party ! I'm just german and I love dat day :D
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Re: Molding a mighty Body - time to get serious.

Post by Rix on Sun Mar 17, 2013 1:47 pm

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Re: Molding a mighty Body - time to get serious.

Post by tilles on Mon Mar 18, 2013 4:57 am

First time I have sore abs from doing Front Squats...and I actually did less than usual yesterday.
WTF ?
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Re: Molding a mighty Body - time to get serious.

Post by Rix on Mon Mar 18, 2013 8:06 am

Maybe you didnt get your nutrition in, under recovered a lil?
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Mon Mar 18, 2013 9:24 am

I dunno...sh!t just happens I guess. Let's move on, it was just one crappy workout :)
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Re: Molding a mighty Body - time to get serious.

Post by alexander_a on Mon Mar 18, 2013 3:46 pm

That DOES happen! Honestly, i feel 3 out of 5 workouts have been zero progress for me latest few weeks. At best I get a rep here and there and at worst I feel weaker! Small injuries and random illnesses can beat down motivation and spirit!

I think it's easy to get used to PR every single time, every set, every workout. Not impossible... but it's so hard to manage intensity, volume, recovery and nutrition all the time. I go by feel and sometimes the feel is wrong and I step back and pull my head out my arse.

But lets get on it with new mental focus, TIME TO MOLD THAT MIGHTY BODY!!!!

whoppa Sig Klein styyyle :)

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Re: Molding a mighty Body - time to get serious.

Post by Fatman on Mon Mar 18, 2013 10:28 pm

tilles wrote:First time I have sore abs from doing Front Squats...and I actually did less than usual yesterday.
WTF ?

Pain is a lying, cheating SOB. Keep hammering away and it will move around, and eventually disappear. Soreness means nothing. It's just the body's way to mess with the mind :D :D
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Re: Molding a mighty Body - time to get serious.

Post by Dave on Tue Mar 19, 2013 3:24 am

You've got a way with word Fats. :up:
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Tue Mar 19, 2013 4:06 am

Okidoky guys !

Problem : I'm starting to get sick...I couldn't sleep last night, I got an evil headache, I'm not hungry ( this is what bothers me most, because that actually NEVER happens to me), I got pain in my limbs and back...I'm just feeling like crap.

No workout today...probably not tomorrow. Have to see how quickly I recover [You must be registered and logged in to see this image.]
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Tue Mar 19, 2013 9:32 am

alexander_a wrote:

But lets get on it with new mental focus, TIME TO MOLD THAT MIGHTY BODY!!!!

whoppa Sig Klein styyyle :)

Lookin forward to train again already [You must be registered and logged in to see this image.]
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Re: Molding a mighty Body - time to get serious.

Post by itlives on Tue Mar 19, 2013 10:33 am

alexander_a wrote:That DOES happen! Honestly, i feel 3 out of 5 workouts have been zero progress for me latest few weeks. At best I get a rep here and there and at worst I feel weaker! Small injuries and random illnesses can beat down motivation and spirit!

I think it's easy to get used to PR every single time, every set, every workout.
Not impossible... but it's so hard to manage intensity, volume, recovery and nutrition all the time. I go by feel and sometimes the feel is wrong and I step back and pull my head out my arse.

But lets get on it with new mental focus, TIME TO MOLD THAT MIGHTY BODY!!!!

whoppa Sig Klein styyyle :)

Trying to keep that up will wear anyone down. This is a long term deal. Slow and steady wins when it comes to this race.
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Wed Mar 20, 2013 7:03 am

So...I'm feelin a little better, but I'm still sick. So annoying ! I need to recover as fast as possible...finally the weather is getting better and I'm getting sick -.- plus midterms are starting in 2 weeks and I actually wanted to start learning yesterday.
It's like the first time ( regarding the last three years) that I'm having a cold that lasts longer than 1-2 days.

I'm gonna eat a lot of fruit, drink tons of orange juice,drink a lot of tea and ginger. I don't care about huge amounts of carbs/sugars...right now I just want to get healthy again.
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Re: Molding a mighty Body - time to get serious.

Post by Dave on Wed Mar 20, 2013 7:33 am

Huge amounts of sugar are not the road to health. Ditch the excess O.J. in my opinion.
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Wed Mar 20, 2013 7:45 am

I don't think that sugar is the road to health. I just meant that I'm having a little pause of my strict paleo/low carb diet...and Orange Juice actually works fine in my experience...I'm not talking about 3 liters the day or something :D Just a cup here a cup there...it's actually the only time in the year you'll find me drinking OJ.
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Re: Molding a mighty Body - time to get serious.

Post by alexander_a on Fri Mar 22, 2013 8:16 pm

How ya feeling, man?

Now that you've rested and your body has supercompensated, you'll have some monster gains once you bounce back!

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Re: Molding a mighty Body - time to get serious.

Post by tilles on Sat Mar 23, 2013 6:02 am

I'm not as sick as a few days ago...Headache,no appetite and drowsiness + the weak feeling are gone...nevertheless I still have to handle with some serious coughing. Won't hit a workout over the weekend, I'll have to see how I#m feeling on Monday.
I just don't want to overdo it and get real sick again since I got Midterms really soon and didn't start learning yet because I got sick :headbang:
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Re: Molding a mighty Body - time to get serious.

Post by itlives on Sat Mar 23, 2013 10:54 am

Education first!
You have time for everything else, and if you don't, it doesn't matter...
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Mon Mar 25, 2013 2:41 pm

Update : I'm almost fully cured and I think I'll attack the workouts tomorrow. Anyways I'll start slow and do them as usual but just with 50-70 % of the usual intensity and volume. After hitting the first three workouts in that manner I'll start working out for real again :zerk:

Nutrition Update : I followed a loose paleo diet and I'll keep on doing so, nevertheless I didn't take it too serious with nutrition the last days and had quite a few cheat meals ( it was due to the circumstances : when you're sick you're just not in the mood or physical condition to get up and cook).

However I'll change it up a little by adding a starchy meal before bedtime...while it's not the best thing to eat starchy carbs before bedtime I noticed that I'll sleep much better if I eat a banana with some peanutbutter ( for example) before bedtime.

Anybody got some idea of other stuff I could eat before bedtime for that particular case ?

I was thinking maybe some oats or a ham sandwich made with white bread...it doesn't have to be Paleo ( I'm not a paleo nazi).
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Re: Molding a mighty Body - time to get serious.

Post by Dave on Mon Mar 25, 2013 2:47 pm

You should be. ;)

But seriously, maybe just eat some eggs before bed. It takes no time to cook them. Or drink some milk.

And if you are sick and don't want to cook, eat raw broccoli and a can of fish.
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Mon Mar 25, 2013 3:02 pm

I'm already eating eggs in the morning...that might sound like a lame excuse, but I'm living at a student residence and I just got limited storage :D I'm already storing tons of eggs just to satisfy my daily breakfast desire :eat2:
Milk...I actually love milk...a year ago or so I was drinking something like 2 liters a day, but I noticed that I feel bloated and get a smelly breath after drinking it. It has nothing to do with lactose I think, because I tried lactose free milk and I gave me the same results, so I cut milk out of my diet and I'm doing fine, although it was hard to sacrifice :crybaby:

Duuude, raw broccoli and a can of fish...I'd probably barf because of that combo, especially when sick :D

Appreciate your comment :)

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Re: Molding a mighty Body - time to get serious.

Post by Dave on Mon Mar 25, 2013 3:04 pm

tilles wrote:Duuude, raw broccoli and a can of fish...I'd probably barf because of that combo, especially when sick :D


HAHAHA!! Best LOL of the day again! :lol!:
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Mon Mar 25, 2013 3:12 pm

And I'm not even tryin 8)
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Tue Mar 26, 2013 2:25 pm

First workout after a week of sickness.

I just did a irregular workout...to get back into training and shock my body a lil bit :D

KB Rows 16kg KB EDT 15min
---> 72 reps

Triset consisting of :
Bridges, Towel Curls 16kg reeeaaal strict, Fingertip Pushups lvl 1

Bridges
3 sets of 12s

Towel Curls
3 sets of 12 reps

Fingertip Pushups lvl1
1. 12 reps 2. 10 reps 3. 7 reps

Superman 40s

That's it.

The snow outiside is gone, but it's still very cold...however I'm really looking forward to hit the bar again :)
Plus I had some back pain before the workout...I think (and hope) it's a result of the last week (no workouts, basically sitting in front of the computer all day) and will be gone very soon.
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Re: Molding a mighty Body - time to get serious.

Post by Instant_Karotte on Tue Mar 26, 2013 6:08 pm

tilles wrote:Plus I had some back pain before the workout...I think (and hope) it's a result of the last week (no workouts, basically sitting in front of the computer all day) and will be gone very soon.

Shouldn't you have stayed in bed? I am deeply disappointed! You should stay in bed all day when you're sick, just like I do :mrgreen:


Nice you're recovered, but don't overdo it the first few days. The Idea of a slight 'shock' to the body seems nice, anyway.

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Re: Molding a mighty Body - time to get serious.

Post by tilles on Tue Mar 26, 2013 6:30 pm

I know...staying in bed would be better blablabla. Problem is that I won't fall asleep at night if I lay in bed all day ( even if I'm not sleeping all day).
And trust me I had enough problems with difficulties to fall asleep/ insomnia, so I want to avoid that state at all costs !
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Wed Mar 27, 2013 2:37 pm

Push day ( still a post-sickness workout, taking it easy on the reps).

Warmup
20 KB Swings 16kg
10s Handstand Hold
5 Pushups lvl 2
repeat one more time

Pushups
5 sets of 10 reps

KB Press 16kg EDT 5 min
20 reps

Side Bends 24kg
20/20

Triceps isolation stuff with my expander for da PUMP.

Concerning the Pushups and Side Bends I left some reps in the tank, but the KB Press was the max possible.
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Re: Molding a mighty Body - time to get serious.

Post by itlives on Wed Mar 27, 2013 3:55 pm

That's a pretty good comeback workout!
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Thu Mar 28, 2013 1:49 pm

3rd Comeback workout...that actually escalated and got a PR Workout :D

Warmup
Mobility Stuff
20 Squats
20 KB Swings 16kg KB
10 KB Goblet Squats 16kg

FS 16kg KBs
1. 10reps 2. 10reps 3. 9reps 4. 9reps 5. 8reps
PR'd were I failed last time ! :)

Stiff Legged Deadlifts, TUT 3-4s using 1 16kg KB
3 sets of 20 reps.
Da buuurn in my lower back !

I noticed that I never really included some harmstring and lower back training in my workouts ( except swings/cleans like half a year ago and recently bridges) plus I noticed that my quads look bulkier ( thank you front squats), but the development of my hammies isn't that far so I'm gonna do SLDLs together with FS on Leg Days and Bridges,Supermans and KB Swings on PULL Days ! :zerk:
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Fri Apr 05, 2013 2:02 pm

No updates for such a long time :D Reason : I had vacations this week and went back home...next week is midterm time. So actually I was busy with learning and meeting my old friends this week. Nevertheless I managed to get a few workouts in...as usual they're not like the workouts of my regular schedule...they're just randomly mixed or whatever since i don't have a lot of time here and I usually use the week at home to get a little variation in.

Workout 1
Chin ups EDT 20 minutes
---> 20reps
Circuit : Curls 20kg 12 reps, Fingertip Pushups lvl1 12 reps, Neck Work 12s, Superman 30s
I did 4 rounds with no/minimal rest etween sets and rounds.

Workout 2
Barbell OHP
worked up to 50kg 2 reps
Pushups : 3 sets of 12 reps
Side Bends 22kg 3 sets of 15/15reps
Barbell OHP EDT 5 minutes 32kg ---> 34 reps
High rep stuff : Lateral Raise and Front Raise

Workout 3
Circuit Ladder Thingy
2 Pushups, 10s Handstand Hold (against wall), 10s/10s Side Bridge
4 PU, 15s HS, 15s/15s SB
...
kept adding reps till I hit 10 Pushups then the whole thing down 2 reps and 5s
no rest between sets and rounds

Workout 4
I didn't get any Leg Workout in so I was really looking forward to smash some Back Squats today ! Then it happened...during the warmup I noticed a slight pain close to the harmstrings of my left leg. I ignored it and tried the first few back squats with light weight...it hurts as soon as I hit the bottom position of the squat...even without weight. It's no strong pain...i can walk and everything and it's bearable, nevertheless I stopped doing squats, i don't want to risk anything. I don't no whic muscle it is, but they aren't my hammies since I could do stiff legged deadlift with no pain at all.

So here's the 'workout'
SLDL
32kg 20 reps
40kg 3 sets of 20reps
reps were done really slow.spinal erector pump.

Plus I wanted to add that I started to do Fingertip work just recently and I'm suprised how it works the forearms ! I'm already noticing changes in my forearms :)
At least I did something.
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Re: Molding a mighty Body - time to get serious.

Post by Rix on Fri Apr 05, 2013 3:20 pm

Wehay was starting to wonder where you got to tilles!
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Re: Molding a mighty Body - time to get serious.

Post by Instant_Karotte on Fri Apr 05, 2013 5:27 pm

Rixstar wrote:Wehay was starting to wonder where you got to tilles!
x2

Doing some variations is always better than doing nothing! And skipping the squats because of pain was the right decision.

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Re: Molding a mighty Body - time to get serious.

Post by tilles on Mon Apr 08, 2013 12:38 pm

Pffff...was really budy with studying over the weekend. No workouts. My back and hammies were still sore though. I wrote the first midterm of the semester today (was pretty easy actually...), i will have another next week and the week after. I'm really tired today and the weather is crap, so I'll just do a few Towel Curls and Fingertip Pushup Supersets later and call it a day. Gotta recharge the battery and push it tomorrow !!!
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Re: Molding a mighty Body - time to get serious.

Post by tilles on Mon Apr 08, 2013 2:00 pm

Towel Curls 24kg
3 sets of 8 reps.
Towel Curls 16kg
2 sets of 12 reps.
Fingertip Pushups lvl 1
1. 15 reps 2. 12 reps 3. 10 reps 4. 10 reps 5. 8reps

Neck Work.

Did the whole workout in circuit style, alternating the exercises.
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Re: Molding a mighty Body - time to get serious.

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