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MR_Willes: [SoA] Keep it tight, to keep it tight


Mr_Willes

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6 hours ago, Mr_Willes said:

 

Like i said about yesterday it's a good thing i have these CF lessons planned paid for, and go out of my way to make them (working half an hour more on the day before, so i can go home 30 minutes earlier to attend the CF class). Somehow i'm having this lethargic feeling at the moment. Maybe the hour offset due to wintertime is influencing me more than i think. Or just some strange coincidence.

Could just be the changing weather and shortening days. I'm feeling a bit of it myself.

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Current Challenge: First Steps

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On 2-11-2017 at 2:35 PM, Cheetah said:

Solid couple of days, good work!

 

 

Yeah it was, rest of the week went down the drain, but those were a couple of good days.

 

On 2-11-2017 at 3:33 PM, jonfirestar said:

Could just be the changing weather and shortening days. I'm feeling a bit of it myself.

 

I let it slap me in the face and knock me unconscious for a couple of days. It coincided with the autumn-vacation the kids got from school. So for now i'm just calling it a break and i'm determined to kick ass again this week.

 

Week 2 is lost i'm just not gonna let it drag week 3 down too. Damage control!

 

Battleplan for this week:

Afbeeldingsresultaat voor if you fell down yesterday stand up today

 

On 3-11-2017 at 12:39 AM, Agnarr said:

Damn it Willy, I'll never catch you on squats... I did a bunch of triples with 100kg today and it felt like death. You are getting really strong my friend!

 

Good to hear from you my SA-brother, just keep swinging at it, progress may not come as fast as you want, but if you keep swinging it will be there. This weekend i found out the memories facebook automates for you does have it's use. 2 years ago i was back at doing 100 KG deadlifts. Last time i really attempted i was at 130x2, that's a solid 14% increase each year. Just keep swinging!!! Oow and keep posting on Instagram, they are fun to watch!

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7 minutes ago, Mr_Willes said:

Week 2 is lost i'm just not gonna let it drag week 3 down too. Damage control!

 

What happened last week does not matter, you've no power to change that, what happens this week does matter. You've got all the power to make it a great one! 

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strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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Okay so i'm not even gonna bother writing down week 2. I'm just gonna mention the highlights of last week.

 

Crossfit thursday was a fantastic workout and just what i needed! I'll note it in a moment.

 

Friday we had a wonderful walk through the woods, it was called the leprechaun trail. It was a 4 mile trail, with about 15 puzzles (for the kids). We enjoyed the outdoor, the kids enjoyed the fact that they had to search for the puzzles and had to solve them, and the dog was just glad he could spend 3 hours walking through the forest with us. It was a great afternoon.

 

Saturday was filled with doing some gardenwork getting a haircut playing computergames with my son, and watching a movie with the whole family in the evening.

 

Sunday a birthdayparty and a fundraiser-dinner for the JJ-school.

 

Crossfit:

 

Warmup:

3 rounds of

  • 20 bent over dumbbell row
  • 10 snow angels

Strength:

6 rounds

  • 15m sled/rope pull

WOD:

AMRAP 14 min.

  • 10m sandbag carry + 5 sandbag squats
  • 5 benchpresses

 

Warmup was pretty hard, 20 db rows is quite the amount... The snow angels felt hard but good on the shoulders. The sled pull worked up quite the pump in the bi's. And the WOD was just a dream come true. I used a 100 lbs sandbag (should have gone for the 120 lbs) and 120 lbs benchpress.

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11 minutes ago, jonfirestar said:

What happened last week does not matter, you've no power to change that, what happens this week does matter. You've got all the power to make it a great one! 

 

I go AWOL for half a week and suddenly you've got a fantastic new title!!!

 

So... what do you think...  would i make your team 

 

Afbeeldingsresultaat voor picked on the team for apocalypse

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... a little odd in the head ...

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6 hours ago, Mr_Willes said:

 

I go AWOL for half a week and suddenly you've got a fantastic new title!!!

 

So... what do you think...  would i make your team 

 

Afbeeldingsresultaat voor picked on the team for apocalypse

Oh Willy, you are totally the Bites Zombies guy.

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8 hours ago, Mr_Willes said:

I go AWOL for half a week and suddenly you've got a fantastic new title!!!

 

So... what do you think...  would i make your team 

 

I know right!? I've no idea who to blame thank for it (though I have my suspicions ;) ).

 

Hmmm do we need two IT/Networking guys post Zombie apocalypse? Of course after the the Zombies start rising it's going to be even more important to have redundancy! 

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strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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15 hours ago, Tanktimus the Encourager said:

Oh Willy, you are totally the Bites Zombies guy.

 

This greatly amused me, and gave me a proud feeling at the same time...

 

giphy.gif

 

13 hours ago, jonfirestar said:

 

I know right!? I've no idea who to blame thank for it (though I have my suspicions ;) ).

 

Hmmm do we need two IT/Networking guys post Zombie apocalypse? Of course after the the Zombies start rising it's going to be even more important to have redundancy! 

 

I wholeheartedly agree, we NEED a redundant IT/Networking guy!

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... a little odd in the head ...

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Week 3  day 1

 

Daily payments

1. Get that junkie body | 2177 KCAL - C: 27% F: 32% P: 41%

2. Stick to the plan | No liquid KCAL, no cookies candies or dessert 

3. Fuel the inner junkie  | Breakfast shake and Post workout shake

4. Be always alert | 1.5 hour later than curfew

 

Weekly payments

1. Don't succumb to the booze | 0/1

2. Get the job done | Powerlifting 1/5

 

Monthly payments

1. Get a new health insurance | not yet

 

Powerlifting:

 

Deadlifting:

5x57.5

5x70

5x79

10x86

10x86

10x86

 

Benchpress:

5x17.5

5x22.5

5x43

5x49

10x52

10x52

10x52

 

Squat:

5x17.5

5x57.5

5x70

5x79

10x86

10x86

10x86

 

Became quite the session. Taking me about 1:45h. I was busy trying to finetune some sort of timing system. Usually i just wing it, and from now on i want to keep a bit strict to timing, cause my workout seem to take forever.

 

Thing i've come up with:

Squat per rep: ~10 sec

Benchpress per rep: ~5 sec

Deadlift per rep: ~10 sec

Overheadpress per rep: ~5 sec

Rest time (and changing weight) inbetween warmup sets: 1 minute

Rest time (no need to change weight) inbetween work sets: 4 minutes

 

So for example the squat session looked like:

 

(4 sets of 0:45 with 1:00 rest time. Total time 6:00)

5x17.5 = 0:45

Rest = 1:00

5x57.5 = 0:45

Rest = 1:00

5x70 = 0:45

Rest = 1:00

5x79 = 0:45

 

Change weights, reset timer and wait a little longer

 

(3 sets of 1:30 with 4:00 rest time. Total time 12:30)

10x86 = 1:30

4:00

10x86 = 1:30

4:00

10x86 = 1:30

 

All in all it took about 20 minutes.

 

I'm gonna use this to make sure i don't take to long working out and get everything done.

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On 11/6/2017 at 3:40 AM, Mr_Willes said:

 

I go AWOL for half a week and suddenly you've got a fantastic new title!!!

 

So... what do you think...  would i make your team 

 

Afbeeldingsresultaat voor picked on the team for apocalypse

 

I feel like I would fall into the "wonders what's happening" category until there was no cheese left. Then I'd start biting zombies.

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Sounds like we both had a slow and uneventful week 2. It's all good dude, we bounce back with the best of em :) 

 

On 11/6/2017 at 2:40 AM, Mr_Willes said:

So... what do you think...  would i make your team 

 

Afbeeldingsresultaat voor picked on the team for apocalypse

 

Hmmm.... I don't see the comic relief as an option so I guess I would be.....Supplies? Use my ninja skills to gather all the goodies ;) 

 

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12 hours ago, Wild Wolf said:

Sounds like we both had a slow and uneventful week 2. It's all good dude, we bounce back with the best of em :) 

 

 

Hmmm.... I don't see the comic relief as an option so I guess I would be.....Supplies? Use my ninja skills to gather all the goodies ;) 

 

Wolf

 

I totally see you as the "Daryl", going on supply runs with a crossbow!

 

Bouncy bouncy is happening by the way. Had a killer workout yesterday. Tonight, a tight workout of lifting, systemz i needz them!!!

... a little odd in the head ...

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17 hours ago, Cheetah said:

Sounds like a good plan!

Working out tonights workout:

 

Tonight workout type L2A: Squat and Overheadpress + accessories

SQUAT:

  • Set timer: Workout 0:45 / Rest 1:00 / Sets 4
    • 0:45 5x17.5
    • 1:00 Change weight and rest
    • 0:45 5x57.5
    • 1:00 Change weight and rest
    • 0:45 5x70
    • 1:00 Change weight and rest
    • 0:45 5x79
  • Change weights
  • Set timer: Workout 1:30 / Rest 4:00 Sets 3
  • Rest untill ready for worksets
    • 1:30 10x86
    • 4:00 Rest
    • 1:30 10x86
    • 4:00 Rest
    • 1:30 10x86

Total time: just under 20 minutes

 

OHP:

  • Set timer: Workout 0:30 / Rest 1:00 / Sets 3
    • 0:30 5x17.5
    • 1:00 Change weight and rest
    • 0:30 5x30
    • 1:00 Change weight and rest
    • 0:30 5x34
  • Change weights
  • Set timer: Workout 0:45 / Rest 4:00 Sets 3
  • Rest untill ready for worksets
    • 0:45 10x37
    • 4:00 Rest
    • 0:45 10x37
    • 4:00 Rest
    • 0:45 10x37

 

Total time: just under 15 minutes

 

Accessories

I'm gonna do a mixture of pullups + dead hangs / bi's + tri's (last 2 at the end just to finish off with some nice pump...)

 

Set timer: Workout 1:30 / Rest 1:00 / Sets 3

1:30 Max Pullups and 1 min. Dead hang

1:00 Rest

1:30 Max Pullups and 1 min. Dead hang

1:00 Rest

1:30 Max Pullups and 1 min. Dead hang

 

Total time: just under 10 minutes

 

Bi's: seated dumbbell alternating curl on incline bench

Tri's: incline barbell tricep extension

Start with 10 kg dumbbells  and 17.5 kg barbell for 20 reps. After each fully completed set add 1 kg on the dumbbells and 2.5 kg on the barbell and make 2 reps less. Work until a set fails. Retry that set for an additional 2 times.

 

For example:

 

Bi: 20x10 / Tri: 20x17.5

1 min rest

Bi: 18x11 / Tri: 18x20

1 min rest

Bi: 16x12 / Tri: 16x22.5

1 min rest

Bi: 14x13 / Tri: 14x25

1 min rest

Bi: 12x14 / Tri: 12x27.5

1 min rest

Bi: 10x15 / Tri: 10x30

1 min rest

Bi: 10x15 / Tri: 10x30

1 min rest

Bi: 10x15 / Tri: 10x30

 

Thanx@Cheetah, i wanted to write out my workout in advance!

 

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Week 3  day 2

 

Daily payments

1. Get that junkie body | 1595 KCAL- C: 38% F: 26% P: 36%

2. Stick to the plan | No liquid KCAL, no cookies candies or dessert 

3. Fuel the inner junkie  | Breakfast shake and Post workout shake

4. Be always alert | Let's just say if i stretch the goal just a little i made it...

 

Weekly payments

1. Don't succumb to the booze | 0/1

2. Get the job done | Death by Crossfit 2/5

 

Monthly payments

1. Get a new health insurance | not yet

 

Crossfit:

 

Warmup:

  • 1000m row
  • 5 mins of
    • 10 Russian baby makers
    • 10 Dumbbell Snatches
    • 10 Walking samson lunges

WOD Prep:

Determine weight or height and practice

  • wallballs
  • sumo deadlift high pull
  • box jumps
  • push press
  • row

WOD: Championship Fight Gone Bad

5 rounds for reps

  • 1 min. wallballs
  • 1 min. sumo deadlift high pull
  • 1 min. box jumps
  • 1 min. push press
  • 1 min. row 

 

Wall balls were scaled from 9 to 4, SDHP with the RX 35 kg, box jumps 60cm (24"), push press with the RX 35 kg.

 

The wall balls were scaled cause our box has these shite 6 kg wallballs with it's weight all over the place but at least not centered. And it left me with serious mental aggressiveness against wall balls.

 

The workout was murder, i was pretty proud i could keep my pace steady at about 65 reps per set: 67-66-66-64-64, for a total of 327 reps.

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... a little odd in the head ...

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On 11/6/2017 at 8:40 AM, Mr_Willes said:

 

Afbeeldingsresultaat voor picked on the team for apocalypse

 

I'd like to think I'd be one of the helpful members, but lets face it I'd be the dope that dies first. Probably from scratching myself on my own zombie-guts covered weapon.

 

Your workouts make me feel very lazy!

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4 hours ago, Charlie_Quinn said:

I'd like to think I'd be one of the helpful members, but lets face it I'd be the dope that dies first. Probably from scratching myself on my own zombie-guts covered weapon.

 

I don't know, it's not like you've got the patent on being the clumsy one :D I see you as being the badass brawler! Though one thing is for sure, nobody is going to be short on tech support with our zombie survival team! 

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strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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On 11/6/2017 at 3:40 AM, Mr_Willes said:

 

Afbeeldingsresultaat voor picked on the team for apocalypse

 

I know a little bit about enough of those things that I could probably be slightly useful, but not an expert in anything.  So I'd be Bad Things Happen But Remains Alive.

 

You know, unless the team wants to do something with an airplane.  Then I'm your huckleberry.

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I think I'd be the mascot. As in, I have literally nothing to add to this party, but you all let me join out of pity. 

 

But you guys will do well so I will take that, it's good enough for me :)

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I'm more than adequate. Leave Kanye out of this. 

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14 minutes ago, Cheetah said:

I know a little bit about enough of those things that I could probably be slightly useful, but not an expert in anything.  So I'd be Bad Things Happen But Remains Alive.

 

You know, unless the team wants to do something with an airplane.  Then I'm your huckleberry.

You are mechanically minded (which is far more useful than being a post apocalyptic computer guy) and you can knit! We totally need you on our team! 

 

8 minutes ago, deftona said:

I think I'd be the mascot. As in, I have literally nothing to add to this party, but you all let me join out of pity. 

 

But you guys will do well so I will take that, it's good enough for me :)

You can be our mascot but you'll need a bright and colourful costume. For... morale. Yeah. :P 

 

 

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strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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Week 3  day 3

 

Daily payments

1. Get that junkie body | 1782 KCAL- C: 24% F: 44% P: 32%

2. Stick to the plan | No liquid KCAL, no cookies candies or dessert 

3. Fuel the inner junkie  | Breakfast shake and Post workout shake

4. Be always alert | Let's just say if i stretch the goal just a little i made it (this is becoming a thing, though i saw some interesting documentary on Trump and how he won the elections)

 

Weekly payments

1. Don't succumb to the booze | 0/1

2. Get the job done | Juggernaut 3/5

 

Monthly payments

1. Get a new health insurance | not yet

 

Tonight workout type L2A: Squat and Overheadpress + accessories

SQUAT:

  • Set timer: Workout 0:45 / Rest 1:00 / Sets 4
    • 0:45 5x17.5
    • 1:00 Change weight and rest
    • 0:45 5x57.5
    • 1:00 Change weight and rest
    • 0:45 5x70
    • 1:00 Change weight and rest
    • 0:45 5x79
  • Change weights
  • Set timer: Workout 1:30 / Rest 4:00 Sets 3
  • Rest untill ready for worksets
    • 1:30 10x86
    • 4:00 Rest
    • 1:30 10x86
    • 4:00 Rest
    • 1:30 10x86

Total time: just under 20 minutes

Evaluation: pretty spot on, this one goes in the books!

 

OHP:

  • Set timer: Workout 0:30 / Rest 1:00 / Sets 3
    • 0:30 5x17.5
    • 1:00 Change weight and rest
    • 0:30 5x30
    • 1:00 Change weight and rest
    • 0:30 5x34
  • Change weights
  • Set timer: Workout 0:45 / Rest 4:00 Sets 3
  • Rest untill ready for worksets
    • 0:45 10x37
    • 4:00 Rest
    • 0:45 10x37
    • 4:00 Rest
    • 0:45 10x37

 

Total time: just under 15 minutes

Evaluation: pretty good, a little more room than with the Squat, but pretty good nonetheless.

 

Accessories

I'm gonna do a mixture of pullups + dead hangs / bi's + tri's (last 2 at the end just to finish off with some nice pump...)

 

Set timer: Workout 1:30 / Rest 1:00 / Sets 3

1:30 Max Pullups and 1 min. Dead hang

1:00 Rest

1:30 Max Pullups and 1 min. Dead hang

1:00 Rest

1:30 Max Pullups and 1 min. Dead hang

 

Total time: just under 10 minutes

 

Evaluation: ... just... ...nope... first set was fine though the deadhang was a bit tough. Second set i only got to 3 reps instead of 5 and only 30 sec of deadhang. Third set also only 3 reps of pullups, but i had to skip the deadhang. Need to pull them apart a bit more. This needs revisioning.

 

Bi's: seated dumbbell alternating curl on incline bench

Tri's: incline barbell tricep extension

Start with 10 kg dumbbells  and 17.5 kg barbell for 20 reps. After each fully completed set add 1 kg on the dumbbells and 2.5 kg on the barbell and make 2 reps less. Work until a set fails. Retry that set for an additional 2 times.

 

For example:

 

Bi: 20x10 / Tri: 20x17.5

1 min rest

Bi: 18x11 / Tri: 18x20

1 min rest

Bi: 16x12 / Tri: 16x22.5

1 min rest

Bi: 14x13 / Tri: 14x25

1 min rest

Bi: 12x14 / Tri: 12x27.5

1 min rest

Bi: 10x15 / Tri: 10x30

1 min rest

Bi: 10x15 / Tri: 10x30

1 min rest

Bi: 10x15 / Tri: 10x30

 

Evaluation: "You are not as strong as you think" During the first set i found out i had to cut the tricep extension reps in half. And i skipped the last addtional 2 sets on both exercises.

Workout looked like: (Bi's total of left and right)

 

Bi: 20x10 / Tri: 20x17.5

1 min rest

Bi: 18x11 / Tri: 18x20

1 min rest

Bi: 16x12 / Tri: 16x22.5

1 min rest

Bi: 14x13 / Tri: 14x25

1 min rest

Bi: 12x14 / Tri: 12x27.5

1 min rest

Bi: 10x15 / Tri: 10x30

 

Felt pretty good for the rest. I was pretty surprised i picked the right amount of weights to work out with. All last reps of the set i was glad they were over.

  • Like 3

... a little odd in the head ...

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