Stark som en björn, snabb som en örn

[J.V]

Tva prov imorgon och jag har jobbat natt hela helgen (som vanligt... ), sa traningen har uteblivit, annat an stretch, rotatorcuffar och lite baksida axlar under arbetspassen.

Pa't imorgon igen, sa fort andra provet ar fardigskrivet 1pm.

Langtar sa javvvvllllaaaaaaa mycket till jag ar klar med skolan sa jag slipper dessa 9pm-5am varje fredag och lordag.

[J.V]

Fitness Playground, Surry Hills | 4.9.2017 | 1:35pm-2:30pm

Lat Pulldown superset w/ Pull-aparts
6 sets

Low-to-High Row
5 sets

Dips
5xBW
5xBW
5xBW+10kg
5xBW+10kg
5xBW+20kg
5xBW+20kg

Barbell Row (fatbar, bench wide grip) superset w/ Reversed Flyes
5 sets

Pushdowns
4 sets

Vardelos somn inatt och tva prov idag, sa ar lite mor i skallen. Dessutom jobb i eftermiddag, men tankte forsoka skramla ihop lite energi till intervaller eller att simma efter arbetspasset.

[J.V]

Macquarie Ice Rink, Macquarie | 5.9.2017 | 8:15pm-9:15pm

Traning
- Avg. heart rate: 158bpm
- Peak heart rate: 187bpm

Hogsta average an sa lange. Doed.

[J.V]

Fitness Playground, Newtown | 7.9.2017 | 6:40am-9:40am

Power walk
40 min

Overhead Squats
5x20kg
5x20kg
5x20kg
5x30kg
5x30kg
5x30kg

Front Squats
5x50kg
5x50kg
5x70kg
5x70kg
1x80kg
1x90kg
1x100kg
1x105kg
3ct pause on last rep:
3x90kg
3x90kg
3x90kg

Back Squats
3x90kg
1x100kg
1x110kg
1x120kg

Stiff-Legged Deadlifts
15x50kg
15x50kg
15x50kg
15x50kg
15x50kg

Overhead Lunges
30m x 20kg
30m x 20kg

Rear Kicks (plate-loaded)
12x10kg
12x10kg
12x10kg
12x10kg

Power walk
40 min

Lol kramp i underarmarna av SLDL pa den vikten.

[J.V]

Fitness Playground, Newtown | 9.9.2017 | 3:05pm-5:50pm

Power walk
40 min

Bench Press
10x20kg
10x20kg
5x60kg
5x60kg
3x70kg
1x80kg
1x90kg
1x100kg
1x105kg
1x110kg
pause on each rep:
5x80kg
4x80kg
4x80kg
10x80kg
9x80kg

Cable Row (bench-wide grip)
5 sets

Lat Pulldown (dual-pulley)
7 sets

Chest Press (plate-loaded)
4 sets

3D Delt Destruction
5 sets

Lying Barbell Triceps Extensions
13x30kg
12x30kg
10x30kg

Power walk
40 min

Inte helt missnojd med 110kg bankpress efter att ha kort det 3-4-5(?) ganger sista typ 3 aren.

[J.V]

Fitness Playground, Newtown | 12.9.2017 | 6:25am-8:05m

Power walk
40 min

Clean
5x40kg
5x40kg
2x50kg
2x50kg
1x60kg
1x65kg
1x70kg
1x70kg

Deadlift
3x90kg
1x110kg
1x120kg
1x130kg
1x140kg
1x150kg
1x160kg
1x170kg

Military Press
5x40kg
5x40kg
2x45kg
1x50kg
1x55kg
1x60kg
7x40kg
5x40kg
4x40kg

Power walk
70 min

Kom hem fran nattjobb halv sex pa morgonen, sopade i mig en satans massa koffein och matade dodsmetal - sedan traskade jag ivag. Bristen pa somn var... pataglig.

170 kastrull marklyft var inte sa pjakig med tankte pa att det var fjarde gangen pa tva ar jag korde det, om mina sokningar bland passen stammer.

[J.V]

Macquarie Ice Rink, Macquarie | 12.9.2017 | 8:15pm-9:15pm

Hockey | Scrimmage
- Avg. heart rate: 153bpm
- Peak heart rate: 187bpm

[J.V]

Fitness Playground, Newtown | 14.9.2017 | 7:10pm-8:55pm

Squat
5x60kg
5x60kg
3x80kg
3x80kg
1x100kg
1x110kg
1x120kg
1x130kg

Front Squat
2x60kg
2x60kg
2x70kg
2x80kg
1x90kg
1x95kg
1x100kg
1x105kg

Lat Pulldown (dual-pulley)
6 sets

Cable Row
4 sets

Lat Pulldown
4 sets

Isolateral Row
4 sets

Assault Bike
10 min

C2 Row
3 min

[J.V]

Fitness Playground, Newtown | 15.9.2017 | 2:20pm-4:50pm

Power walk
40 min

Bench Press
10x20kg
10x20kg
5x60kg
5x60kg
2x80kg
2x80kg
1x90kg
1x100kg
1x110kg
1x115kg
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg
16x60kg

GHD
13, 14, 12, 12, 13

Stiff-Legged Deadlift
11x60kg
10x60kg
8x60kg

Flyes superset w/ Lateral Raises
4 sets

Dips
16xBW

Power walk
40 min

[J.V]

Fitness Playground, Surry Hills | 18.9.2017 | 2:30pm-3:10pm

Lat pulldown
6 sets

Iso-Lateral Row (unilateral sets)
10x20kg
10x40kg
10x60kg
13x80kg
12x80kg
10x80kg > 16x60kg > 15x40kg

Dips
10xBW
10xBW
10xBW
10xBW
10xBW

Chins (neutral grip)
3xBW
3xBW
3xBW
3xBW
3xBW

Pushdowns superset w/ Biceps curl (cable machine)
4 sets

Heh. Pinsamt vad svag man ar i kroppsviktsovningar nu for tiden. Maste banta.

[J.V]

Hej bloggen.

Jag har tranat, bara glomt bort att uppdatera. Det ar nedskrivet dock, sa det kommer.

Men inte idag, for idag ar jag full. Moscow Mules hela dagen/kvallen/natten lang.

[J.V]

Macquarie Ice Rink, Macquarie | 26.9.2017 | 8:15pm-9:15pm

Scrimmage
- Avg. heart rate: 146bpm
- Peak heart rate: 182bpm

[J.V]

Fitness Playground, Newtown | 28.9.2017 | 5:35pm-6:25pm

Lat pulldown (dual-pulley)
7 sets

Iso-Lateral Row (bilateral)
10x40kg
10x40kg
8x40kg
6x40kg
9x30kg
8x30kg
8x30kg

Seated row (machine)
4 sets

Dips
5xBW
5xBW+10kg
3xBW+20kg
3xBW+30kg
3xBW+30kg
3xBW+30kg
21xBW

3D Delt Destruction
5 sets

[J.V]

Fitness Playground, Newtown | 2.10.2017 | 7:40pm-8:45pm

Deadlift
10x60kg
10x60kg
3x90kg
3x90kg
2x120kg
2x120kg
1x140kg
1x150kg
1x160kg
1x170kg
1x180kg

Military Press
10x20kg
5x40kg
2x50kg
1x60kg
1x60kg
1x60kg
5x50kg
5x50kg
5x50kg

AMRAP: 15 min
15 Tire Flips (72.5kg)
15 KB swing (24kg)
15 Medicine Ball Over-Shoulder Toss (35kg)
15kcal C2 Row
Score: 3 rounds + 13 reps

Hah, vad vidrigt med amrap. Det maste jag gora oftare!

[J.V]

Macquarie Ice Rink, Macquarie | 3.10.2017 | 9:30pm

Game
- Avg. heart rate: 151bpm
- Peak heart rate: 188bpm

Da var sommarligan igang, kuuul! Klart hogre niva an jag vantade mig ocksa, trodde alla mest skulle lalla runt men det var full fart och vinnarinstinkt till hoger och vanster.