Lars' Log

[bigtim27]

Great way to use nature to your advantage Lars!!

[LtL]

That sounds like an awesome session. Good times!

LtL

[lars]

Workout 23/03/2011:

As the gym was still closed today and the weather was awesome again I went into the hills and woods again.
Today I did some interval training:
Warm up running and afterwards walking until breathing was calm followed by 20 lunges, 20 push ups then running and increasing speed into a sprint. Every hill had also be taken with a sprint.
I did 160 lunges, 160 push ups and some nice sprints and hill sprints.
Workout grade: A
Workout time: 45mins

[5kgLifter]

Originally Posted by lars

Workout 23/03/2011:

As the gym was still closed today and the weather was awesome again I went into the hills and woods again.
Today I did some interval training:
Warm up running and afterwards walking until breathing was calm followed by 20 lunges, 20 push ups then running and increasing speed into a sprint. Every hill had also be taken with a sprint.
I did 160 lunges, 160 push ups and some nice sprints and hill sprints.
Workout grade: A
Workout time: 45mins

Nice session Lars! And in good weather, a session always feels energising as well.

[lars]

Yeah training outside in the sun is always nice. I'd like to have an outdoor gym but I don't think this is gonna be available for me on the next years. Maybe I should move to California after my service in the air force.

[big_swede]

Nice!!

[BendtheBar]

Originally Posted by lars

Workout 23/03/2011:

As the gym was still closed today and the weather was awesome again I went into the hills and woods again.
Today I did some interval training:
Warm up running and afterwards walking until breathing was calm followed by 20 lunges, 20 push ups then running and increasing speed into a sprint. Every hill had also be taken with a sprint.
I did 160 lunges, 160 push ups and some nice sprints and hill sprints.
Workout grade: A
Workout time: 45mins

Great work. I envy the weather. We are buried in snow right now.

[lars]

Don't worry BtB. Forecast says we will have rain and snow tomorrow too.
Unfortunately I seem to have a small injury in my left quadriceps since the last workout. I've been resting since then and the leg is getting better. Keeping it warm and walking helps.
I wish everybody a nice weekend and I'll be back in the gym next week!

[lars]

Workout 28/03/2011:

Warmup 1km indoor rowing

Squats:

Warmup:
20kgx10
50kgx10
80kgx5
115kgx3

Working Sets:
135kgx8
135kgx8
135kgx5

Squats went well as usual. Nothing special today.

OHP (behind the neck):

Warmup:
20kgx10
30kgx10

Working Sets:
40kgx5
45kgx4
40kgx5

I recognized I was doing the presses wrong or better said I was doing them incompletely. I lowered the bar only down to the height of my eyes or a little higher. I read the book "education of a bodybuilder" by Arnold Schwarzeneger last week and he stated to do the behind the neck presses really deep so today I lowered the bar until it touched my neck. The effect was immediate. My shoulders were targeted to a much higher degree than in my former workouts. I'm gonna stick with this form and the lower weights.

Deadlift:

Warmup:
20kgx10
50kgx5
80kgx3

Working Set:
110kgx11

I got one more rep out of my working set and I felt like I could have done one or two more reps but I decided to take it slow this time.

Bench Press:

Warmup:
20kgx10
40kgx8
50kgx5

Working Sets:
70kgx6
70kgx7
70kgx6

Bench presses really sucked today. I think it was the change I did to the behind the neck presses. I wanted to do 3 reps at 70kg for my last warmup set but even locking out the bar felt heavy so I decided to take 70kg as working weight for today. The bhtnp really killed my shoulders and had some effect on my chest.

Pullups:


Working Sets:
7 reps with the 12.5kg DB
9/4/4/5 at bodyweight with a close grip

I started with the 12.5kg DB like I did last workout but then remembered the effect I felt last week after my outdoor workouts and tried a similar approach: Close grip and shoot for 20 reps with as little rest as possible. Last week I could feel my lats for 3 days. Let's see what happens this time.

Finished the workout with some ab work.

All in all it was a nice workout and it felt good to be back in the gym. The change to behind the neck presses had some surprising effects on the bench press. I have to think about seperating the two exercises in a future workout so that I won't do them on the same day.

[lars]

Workout 29/03/2011:

Nice cardio session today:
12 rounds a 3mins alternating rope skipping and heavy bag work.
Finished with ab work and stretching.