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Strength gains 2016

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Re: Strength gains 2016

Post by CCTommy on Tue Mar 15, 2016 10:17 am

15 mars

pullups 3x10, 2x7,
bw rows 2x12
freestanding calf-raises 5x20, +22kg 3x20
hammercurl 11kg 3x20
kettlebell swing 20kg 1x25, 1x30
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Re: Strength gains 2016

Post by CCTommy on Thu Mar 17, 2016 11:55 am

17 mars

hespu 1x10, 1x9, 1x8, 1x6
lateral side-raises 11kg 4x15,
rear delt raises 11kg 3x15
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Re: Strength gains 2016

Post by Dave on Fri Mar 18, 2016 3:03 am

They have not been a legitimate option in my training for a long time for a few reasons.  Number one being that they never did anything for me that an equal amount of time sprinting uphill or moderate intensity jump rope wouldn't do better, and these do so much more as well.  And then I read this, which resealed the deal for me all over again...  I have finally decided to ask, why calf raises?

Also cleaned up the February/March thing for you, I hope you don't mind. :)
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Re: Strength gains 2016

Post by CCTommy on Fri Mar 18, 2016 11:15 am

Dave wrote:They have not been a legitimate option in my training for a long time for a few reasons.  Number one being that they never did anything for me that an equal amount of time sprinting uphill or moderate intensity jump rope wouldn't do better, and these do so much more as well.  And then I read this, which resealed the deal for me all over again...  I have finally decided to ask, why calf raises?

Also cleaned up the February/March thing for you, I hope you don't mind. :)



To be honest they have done very little for me to, if any. Oh yes, hill sprints or jumping rope would be much more beneficial for overall fitness, and perhaps calf size. I got those chicken calves..:p Yes, thank you reminding me of that :)
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Re: Strength gains 2016

Post by Dave on Fri Mar 18, 2016 3:10 pm

I had the same experience Tommy, and I even did calf raises for high reps with over 300 pounds at my most extreme.  They are, at least for me, a counterproductive waste of time.
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Re: Strength gains 2016

Post by CCTommy on Mon Mar 21, 2016 11:23 am

Dave wrote:I had the same experience Tommy, and I even did calf raises for high reps with over 300 pounds at my most extreme.  They are, at least for me, a counterproductive waste of time.


ok hehe, yeah i think im gonna try some jump ropes, or just calf-jumps
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Re: Strength gains 2016

Post by CCTommy on Mon Mar 21, 2016 11:23 am


21 mars

dips 3x16, 2x12,
assisted one arm pushup, 2x6 each arm

chins +12kg 2x6, bw 1x8, 1x6
bw rows 3x12,
ring curls 1x6, 1x8, 1x10
kb swings 20kg 4x20

assisted pistol 3x5 each leg
goblet squat 20kg 3x20

haVe gained weight : s
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Re: Strength gains 2016

Post by Dave on Mon Mar 21, 2016 5:23 pm

CCTommy wrote:ok hehe, yeah i think im gonna try some jump ropes, or just calf-jumps

Nice! I hope it works for you!
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Re: Strength gains 2016

Post by CCTommy on Tue Mar 29, 2016 9:20 am


29 mars

Dips +20kg 2x10, 1x7
pullups 3x7
bw rows with rings 2x10
kb swings 20kg 3x20
bw tricep extension with rings 2x10
full bridge 2set

BW: 95.5kg heaviest and fatest ive ever been
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Re: Strength gains 2016

Post by CCTommy on Thu Apr 07, 2016 9:31 am

7 mars

hespu 1x12, 2x8,
burpees 4 rounds of 30 sec work and 20 sec rest, this kicked my ass!
kb swings 20kg 4 rounds of 30sec work and 20sec rest, total 78 reps


Had set the timer for 8 rounds on the burpees and kb swing but i felt that 4 was enough hehe

yesterday i did some dips and chins
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Re: Strength gains 2016

Post by Rastaman on Fri Apr 08, 2016 1:51 am

Your getting some great numbers on the HeSPU's mate!

Burpees + KB Swings = Killer of a workout !!!
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Re: Strength gains 2016

Post by CCTommy on Mon Apr 11, 2016 10:41 am

Rastaman wrote:Your getting some great numbers on the HeSPU's mate!

Burpees + KB Swings =  Killer of a workout !!!

Thanks :) Yes, they get your heart rate up quickly!
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Re: Strength gains 2016

Post by CCTommy on Mon Apr 11, 2016 10:41 am

11 april

dips +20kg 1x10, +32kg 3x5,
ring dips 4x7,
lying tricepextension with dumbells 12kg 2x12

pistol squat, R: 2,  L: 2
assisted pistol squat, R:3x5,  L:3x5,
burpees 5 rounds of 20sec work and 20sec rest, a total of 28 reps
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Re: Strength gains 2016

Post by CCTommy on Tue Apr 12, 2016 9:57 am


12 april

pullups 1x10, 3x8, 2x6
close chins +20kg 2x3, bw 2x6
bw ring curls 3x7, 1x8
kb swings 110 reps in 5 min
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Re: Strength gains 2016

Post by Rastaman on Sun Apr 17, 2016 9:12 am

110 swings in 5 mins, solid work !

Your owning the 20 Kg Bell...
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Re: Strength gains 2016

Post by Dave on Sun Apr 17, 2016 10:49 am

Ooh yeah! Awesome work!
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Re: Strength gains 2016

Post by CCTommy on Mon Apr 18, 2016 9:41 am

Thanks guys !

18 april

Pullups 2x10
chins 2x10
bw rows with rings 2x10

dips 1x20, 1x15, 1x12
feet elevated diamond pushups 2x12
kettlebell swings 20kg, 116 reps PB, in 5 min

calf-raises 6 rounds of 30sec work and 20sec rest


bw: 94,5 kg
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Re: Strength gains 2016

Post by CCTommy on Tue Apr 19, 2016 10:28 am


19 april

burpees 10,9,8,7,6,5,4,3,4,5,6 67 reps total
assisted pistol squat, R:2x5 L:2x5
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Re: Strength gains 2016

Post by Dave on Tue Apr 19, 2016 3:27 pm

Dude! Awesome work! I was thinking about burpees yesterday on my day off, and thought "Naw". :oops:
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Re: Strength gains 2016

Post by CCTommy on Wed Apr 20, 2016 8:54 am

Dave wrote:Dude!  Awesome work!  I was thinking about burpees yesterday on my day off, and thought "Naw".  :oops:


thanks m8 =D Nice ,hehe they get your heart beating in no time, thats why i like them, need to get better conditioning and loose some weight
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Re: Strength gains 2016

Post by CCTommy on Thu Apr 21, 2016 9:59 am

21 april

burpees 53 in 10 min, did a total of 100 reps
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Re: Strength gains 2016

Post by Rastaman on Thu Apr 21, 2016 11:13 am

Are your swings one or two handed ?
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Re: Strength gains 2016

Post by CCTommy on Fri Apr 22, 2016 10:08 am

Rastaman wrote:Are your swings one or two handed ?

i do with two hands. What about you?
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Re: Strength gains 2016

Post by Dave on Fri Apr 22, 2016 8:31 pm

I think two hands are the best way to get maximal power. Most of mine are two handed.
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Re: Strength gains 2016

Post by Rastaman on Fri Apr 22, 2016 10:10 pm

Two hands are best for explosiveness and power.  I enjoy the anti-rotational resistance of the One Hand, seems to engage my core in a different way.

I think they both have their place, I do look forward  to the extra power of 2 hands after working 1  hand swings.  Give them a try and see what you think.
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Re: Strength gains 2016

Post by CCTommy on Tue Apr 26, 2016 11:16 am

Rastaman wrote:Two hands are best for explosiveness and power.  I enjoy the anti-rotational resistance of the One Hand, seems to engage my core in a different way.

I think they both have their place, I do look forward  to the extra power of 2 hands after working 1  hand swings.  Give them a try and see what you think.

Nice, i will give them a try some day, think my 12kg kb will be heavy enough with one arm.

26 april

chins 10,9,8,7,6,5,4,3,2,1
dips 20,15,12,12,12,12,
kb swings 20kg 2x40, 1x30

the kb swings burn in my forearms to, good feeling!
Was realy not feeling like working out today, but i made it happen =D
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Re: Strength gains 2016

Post by Brahma Bill on Tue Apr 26, 2016 5:35 pm

Good job getting it done when you didn't feel like. I prefer the one hand swings, they really improve your grip, thus the forearm burn.
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Re: Strength gains 2016

Post by CCTommy on Tue Apr 26, 2016 6:04 pm

Brahma Bill wrote:Good job getting it done when you didn't feel like. I prefer the one hand swings, they really improve your grip, thus the forearm burn.
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Thanks, was realy tierd had not gotten much sleep, and felt a bit down latley. But just getting something done is better then nothing :) Ok, i can image that!
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Re: Strength gains 2016

Post by CCTommy on Wed Apr 27, 2016 11:51 am


27 april

Goblet squat 20kg 5x20,
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Re: Strength gains 2016

Post by CCTommy on Mon May 02, 2016 10:35 am

2 maj

Dips +20kg 1x10, +40kg 2x3, +32kg 1x5
assisted one arm pushup, R: 2x6, 2x6,
bw tricep extension 2x10

squat with 20kg kettlebell and 20kg in the vest, 3x15
jump squat 3x5
assisted one leg squat, R:2x5 L:2x5

calf jumps 2x60sec
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Re: Strength gains 2016

Post by CCTommy on Tue May 03, 2016 10:42 am

3 maj

close chins +12kg 3x6
close pullups 3x7, 1x5
bw row with rings 2x10
twin towel hang 1x21sec, 1x16
wrist curl R: 16kg 2x12, L: 16kg 2x12
reversed wrist curl with resistance band R: 2x20, L: 2x20,


I think i will feel realy sore in my forearms!
got about 3 hours of sleep last night but still had som energy :)
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Re: Strength gains 2016

Post by CCTommy on Wed May 04, 2016 11:28 am

4 maj

Hespu 2x8
One arm shoulder press with dumbell, R: 26kg 2x6, 1x8 L: 26kg 2x6, 1x8
Side raises with resistance band 2x20
Freestanding calf-raises with added weight 2x30, 1x40
Kettlebell swings 20kg 2x50
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Re: Strength gains 2016

Post by CCTommy on Thu May 12, 2016 10:42 am


12 may

chins 3x10,
bw row with rings 2x12
dips bw 1x12, +20kg 1x10,1x9, bw 1x12,
assisted pistol squat, R: 3x6, L: 3x6,
jump squat 2x12

have been sleeping like 2-3 hours every night for the past few days so i have not had any energy to workout much
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Re: Strength gains 2016

Post by CCTommy on Mon May 16, 2016 11:33 am

16 may

dips +20kg 1x11, +32kg 1x5, 1x4, bw 1x15
ring pushups 2x10, (with feet on chair,first time trying these)
ab wheel rolls 2x12
plank 1x70sec
kb swing 20kg 4x25

Ring pushups was fun. Before the workout i took a walk and made some sprints uphill
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Re: Strength gains 2016

Post by Brahma Bill on Mon May 16, 2016 9:05 pm

CCTommy wrote:16 may

dips +20kg 1x11, +32kg 1x5, 1x4, bw 1x15
ring pushups 2x10,  (with feet on chair,first time trying these)
ab wheel rolls 2x12
plank 1x70sec
kb swing 20kg 4x25

Ring pushups was fun. Before the workout i took a walk and made some sprints uphill
Nice one Tommy. So basically an Atlas pushup on rings? Awesome!
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Re: Strength gains 2016

Post by CCTommy on Tue May 17, 2016 10:12 am

Brahma Bill wrote:
CCTommy wrote:16 may

dips +20kg 1x11, +32kg 1x5, 1x4, bw 1x15
ring pushups 2x10,  (with feet on chair,first time trying these)
ab wheel rolls 2x12
plank 1x70sec
kb swing 20kg 4x25

Ring pushups was fun. Before the workout i took a walk and made some sprints uphill
Nice one Tommy. So basically an Atlas pushup on rings? Awesome!


Thanks bill! Yes exacly :)
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Re: Strength gains 2016

Post by CCTommy on Tue May 17, 2016 10:12 am

17 may

chins +20kg 2x3, +32kg 1x1
wide pullups 2x8
bw rows with rings 2x15,
dumbell curl 11kg 2x15, 1x16
wrist curl, R: 16kg 1x22, 1x15, 1x12 L: 16kg 1x22, 1x15, 1x12
reversed wrist curl with resistance band, R:2x25, L: 2x25,

assisted pistol squat, R: 1x8, 1x7, 2x6, L:1x8, 1x7, 2x6
sissy squat 3x15
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Re: Strength gains 2016

Post by CCTommy on Mon May 30, 2016 9:34 am


30 may

dips +20kg 2x8
atlas ring pushups 2x10, 1x7
tricepextension 2x11kg dumbells 2x12
leg-raises 3x10
full bridge 3set

Starting of easy. Last weekend i had stomachflu, and i found one of my closest friend dead so it was one crap weekend..
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Re: Strength gains 2016

Post by CCTommy on Tue May 31, 2016 9:39 am

31 may

pullups 3x8
bw rows with rings 2x12
bicep curl with rings 3x10
wrist curl, R: 19kg 1x17, 1x13, 1x10 L: 19kg 1x17, 1x13, 1x10
reversed wrist curl with band, R:1x30, 1x23 L:1x30, 1x23

calf jumps 2x90sec
calf raises 1set
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Re: Strength gains 2016

Post by Brahma Bill on Tue May 31, 2016 8:03 pm

I'm sorry Tommy. I can't read "Calf jumps" and not visualize you leaping over livestock.
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Re: Strength gains 2016

Post by CCTommy on Wed Jun 01, 2016 9:13 am

Brahma Bill wrote:I'm sorry Tommy. I can't read "Calf jumps" and not visualize you leaping over livestock.


hehe, its like this
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Re: Strength gains 2016

Post by CCTommy on Wed Jun 01, 2016 11:19 am

1 june

hespu 1x8, 1x6,
one arm dumbell press, R: 27kg 3x6, L: 27 3x6
side raises 12kg 3x15

assisted pistol squat, R: 1x8,2x6, L: 1x8, 2x6,
jump squat 2x10
sissy squat 2x12
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Re: Strength gains 2016

Post by CCTommy on Tue Jun 07, 2016 2:58 pm


7 june

atlas ring pushups 2x12 pb, 1x10
dips 12kg 1x12, 1x10
lying one arm tricepextension, R: 12kg 1x12, 1x10 L:12kg 1x12, 1x10 about 25 sec rest between sets


the ring pushups is a real chest killer
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Re: Strength gains 2016

Post by Brahma Bill on Tue Jun 07, 2016 10:19 pm

CCTommy wrote:
7 june

atlas ring pushups 2x12 pb, 1x10
dips 12kg 1x12, 1x10
lying one arm tricepextension, R: 12kg 1x12, 1x10   L:12kg 1x12, 1x10  about 25 sec rest between sets


the ring pushups is a real chest killer
Nice job on the pb!
That's seriously badass.
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Re: Strength gains 2016

Post by CCTommy on Wed Jun 08, 2016 11:10 am

Brahma Bill wrote:
CCTommy wrote:
7 june

atlas ring pushups 2x12 pb, 1x10
dips 12kg 1x12, 1x10
lying one arm tricepextension, R: 12kg 1x12, 1x10   L:12kg 1x12, 1x10  about 25 sec rest between sets


the ring pushups is a real chest killer
Nice job on the pb!
That's seriously badass.

Thanks =) Have you tryed that exercise ?
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Re: Strength gains 2016

Post by CCTommy on Wed Jun 08, 2016 11:14 am


8 june

pullups 1x10, +12kg 2x5, 1x4
One arm dumbell row, R: 35kg 2x10, L: 35kg 2x10
ring curls 3x12, 1x10

wrist curl R: 20kg 1x20, 1x15, 12kg 1x30 L: 20kg 1x20, 1x15, 12kg 1x30
reversed wrist curl with band, R: 2x20 L: 2x20

assisted pistol squat, R: 1x10, 2x8, L: 1x10, 2x8,
bulgarian split squat, R: +24kg 1x10, L:+24kg 1x10
sissy squat 2x10
raised hamstring bridge 2x20
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Re: Strength gains 2016

Post by Brahma Bill on Wed Jun 08, 2016 1:11 pm

CCTommy wrote:
Brahma Bill wrote:
CCTommy wrote:
7 june

atlas ring pushups 2x12 pb, 1x10
dips 12kg 1x12, 1x10
lying one arm tricepextension, R: 12kg 1x12, 1x10   L:12kg 1x12, 1x10  about 25 sec rest between sets


the ring pushups is a real chest killer
Nice job on the pb!
That's seriously badass.

Thanks =) Have you tryed that exercise ?
I've done ring pushups and Atlas pushups. Putting them together just seems diabolical. I'll try it out when I'm training later today. Maybe I can make one rep :D
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Re: Strength gains 2016

Post by CCTommy on Wed Jun 08, 2016 4:00 pm


I've done ring pushups and Atlas pushups. Putting them together just seems diabolical. I'll try it out when I'm training later today. Maybe I can make one rep :D


Nice! tell me how it went :)
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Re: Strength gains 2016

Post by Brahma Bill on Wed Jun 08, 2016 8:12 pm

CCTommy wrote:
I've done ring pushups and Atlas pushups. Putting them together just seems diabolical. I'll try it out when I'm training later today. Maybe I can make one rep :D


Nice! tell me how it went :)
Made two reps. Limited range of motion. Really felt it in the Abs.
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Re: Strength gains 2016

Post by CCTommy on Thu Jun 09, 2016 8:14 am

Brahma Bill wrote:
CCTommy wrote:
I've done ring pushups and Atlas pushups. Putting them together just seems diabolical. I'll try it out when I'm training later today. Maybe I can make one rep :D


Nice! tell me how it went :)
Made two reps. Limited range of motion. Really felt it in the Abs.

Good work! keep it up :)
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Re: Strength gains 2016

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