Author Topic: Torben's training log, Phase 3: do you even lift, brah?  (Read 6915 times)

0 Members and 1 Guest are viewing this topic.

Offline Christo

  • Dramaturge
  • King
  • **********
  • Renown: 1843
  • Infamy: 370
  • cRPG Player
    • View Profile
  • Faction: No faction, methinks.
  • Game nicks: Sir_Christo, Christo, Cristo.
  • IRC nick: Christo
Re: Torben's training log, Phase I: general conditioning
« Reply #30 on: November 30, 2012, 03:36:12 PM »
0
holy shit you do a lot of cardio ... i literally do none ... just weights and walking ... probably not good ;P

Depends on what result you're after.  :)
visitors can't see pics , please register or login

                                                                                            Thanks to cmpxchg8b for the picture!

Offline LordBerenger

  • King
  • **********
  • Renown: 1492
  • Infamy: 859
  • cRPG Player
  • Jesus is the savior of Earth
    • View Profile
    • .........
Re: Torben's training log, Phase I: general conditioning
« Reply #31 on: November 30, 2012, 03:37:52 PM »
0
Depends on what result you're after.  :)

Swole and fit = Go for it.

If you wanna be skinny-barely ripped at all and just bones u just do cardio!
visitors can't see pics , please register or login

Offline Torben

  • King
  • **********
  • Renown: 1987
  • Infamy: 351
  • cRPG Player Sir White Bishop A Gentleman and a Scholar
  • still prepare to get sexed
    • View Profile
  • Faction: by my overly nerfed heavy lance.
Re: Torben's training log, Phase I: general conditioning
« Reply #32 on: November 30, 2012, 03:47:19 PM »
+1
actually swimming+ lifting is great if you eat enough,  as it isnt comparable to jogging etc.

furthermore I am using periodisation,  which gives greater results over the year then doing just about the same thing all year long.

you guys just wait n see,  end of december ill be putting weightlifting before swimming,  and in feb swimming will be on my off days only,  and I´ll emphasize str for two months : )

 
Yes, I know from whence I came! Discontented as a flame, Upon myself I live and glow. All I grasp like lightning flashes, All I leave behind is ashes
Flame I am - that much I know!

visitors can't see pics , please register or login

Offline Torben

  • King
  • **********
  • Renown: 1987
  • Infamy: 351
  • cRPG Player Sir White Bishop A Gentleman and a Scholar
  • still prepare to get sexed
    • View Profile
  • Faction: by my overly nerfed heavy lance.
Re: Torben's training log, Phase I: general conditioning
« Reply #33 on: December 03, 2012, 03:12:40 PM »
+1
sat, dec 1st

was a gay day,  only did some whatever swimming and ironwork

swam sunday again to cure my hangover,  worked well : )

later today some running and leg workout,  yay i guess
Yes, I know from whence I came! Discontented as a flame, Upon myself I live and glow. All I grasp like lightning flashes, All I leave behind is ashes
Flame I am - that much I know!

visitors can't see pics , please register or login

Offline Torben

  • King
  • **********
  • Renown: 1987
  • Infamy: 351
  • cRPG Player Sir White Bishop A Gentleman and a Scholar
  • still prepare to get sexed
    • View Profile
  • Faction: by my overly nerfed heavy lance.
Re: Torben's training log, Phase I: general conditioning
« Reply #34 on: December 08, 2012, 01:44:31 PM »
+1
thursday, dec 6th

great traingin,  felt strong and fast,  didnt have a lot of time for the str part later on so i was a bit stressed there:

swimming
5min warmup chest crawl and back stroke

2min rest inbetween:
200m chest
100m chest
50m chest
25m crawl
50m crawl+chest
100m crawl+ chest
200m chest
250m chest only

75
50
25 crawl vs buddy,  was fast and felt good : )

30min rest

3supersets of
10x60kg bench press
10x60kg 1/2hang clean
10x60kg bent over row
10x15kg front raise
2 min rest between supersets.

now off to todays training,  yay.
Yes, I know from whence I came! Discontented as a flame, Upon myself I live and glow. All I grasp like lightning flashes, All I leave behind is ashes
Flame I am - that much I know!

visitors can't see pics , please register or login

Offline Torben

  • King
  • **********
  • Renown: 1987
  • Infamy: 351
  • cRPG Player Sir White Bishop A Gentleman and a Scholar
  • still prepare to get sexed
    • View Profile
  • Faction: by my overly nerfed heavy lance.
Re: Torben's training log, Phase I: general conditioning
« Reply #35 on: December 08, 2012, 07:01:24 PM »
0
sat,  dec 8th

10min warmup crawl, chest, back stroke
5x25m crawl afap,  1min rest
25
50
75
50
25 chest afap, 1-2 min rest
50m backstroke

1h break

supersets of

6 dips+ hammer pullups
6x27.5kg sz-curl+ french press
6x12kg db curl + 32 kg db press
21xcurl, 21x cable pushdown.
Yes, I know from whence I came! Discontented as a flame, Upon myself I live and glow. All I grasp like lightning flashes, All I leave behind is ashes
Flame I am - that much I know!

visitors can't see pics , please register or login

Offline Torben

  • King
  • **********
  • Renown: 1987
  • Infamy: 351
  • cRPG Player Sir White Bishop A Gentleman and a Scholar
  • still prepare to get sexed
    • View Profile
  • Faction: by my overly nerfed heavy lance.
Re: Torben's training log, Phase I: general conditioning
« Reply #36 on: December 18, 2012, 07:42:33 PM »
0
was gone for a week,  did some hiking,  swimming and a track workout there of 6x200m

back yesterday,  so today was:

tuesday,  dec 18th


4x superset of
benchpress + bent over row 70kg/154lbs x 6

3ss off
cable cross flies + db rows @ 26kg x 10

sz-curls@ 27.5kg + french press x 6

hammer pullups + dips x10

tomorrow skiing with my beautiful K2 kung fujas

(click to show/hide)
Yes, I know from whence I came! Discontented as a flame, Upon myself I live and glow. All I grasp like lightning flashes, All I leave behind is ashes
Flame I am - that much I know!

visitors can't see pics , please register or login

Offline Rumblood

  • NA Admin
  • *****
  • Renown: 1199
  • Infamy: 420
  • cRPG Player A Gentleman and a Scholar
    • View Profile
  • Game nicks: GrannPappy
Re: Torben's training log, Phase I: general conditioning
« Reply #37 on: December 18, 2012, 08:37:51 PM »
0
I'm only in it for keeping the muscles working right.

I start 10 minutes in 190 degree sauna to get the old juices flowing and loosen up stiff muscles and tendons.

Then I walk a quarter mile, jog a quarter mile, run a half mile, jog a quarter mile, then walk another quarter mile for a total of a mile and a half.

Then:
3x chest flyes
3x reverse flyes
3x military press
3x lat pulldowns
3x tricep extensions
3x bicep curls
1 set max out crunches for abdomen

I need to add squats and superman/cobra for back and leg work as well. On occasion I'll do leg extensions and calf curls.

After the workout, its 15-20 minutes in the 190 degree sauna.

I only use enough weight for the first set to be fairly easy, 2nd mid-difficulty, and 3rd set enough weight to make me work, but not max anything out.

Three times a week keeps me fit, and I rarely aggravate my old war wounds.
(Ankle was wrenched backwards so badly that 6 layers of skin died from being stretched across the ankle bone. I drink lots of milk so it didn't break, but I couldn't run again for a year. 3 separate back injuries at work, which is why I do IT now. Upper, middle, AND lower back. Torn rotator cuff in right shoulder. Chronic issue in the wrist from oyster shucking and a motorcycle accident that makes it sound like crackling twigs at times when I pop it to relieve tightness and mild pain)
It also lets me eat poorly a few meals a week without porking out. Unless you are going for a professional career, not much reason to do the extreme diets or exercise regimens.
« Last Edit: December 18, 2012, 08:45:48 PM by Rumblood »
"I don't think much of a man who is not wiser today than he was yesterday" – Abraham Lincoln

visitors can't see pics , please register or login

Offline Torben

  • King
  • **********
  • Renown: 1987
  • Infamy: 351
  • cRPG Player Sir White Bishop A Gentleman and a Scholar
  • still prepare to get sexed
    • View Profile
  • Faction: by my overly nerfed heavy lance.
Re: Torben's training log, Phase I: general conditioning
« Reply #38 on: December 18, 2012, 09:27:49 PM »
0
(click to show/hide)

First of all, devestated about your war injuries,  sucks bad and I hope people you meet honor the sacrifice you gave!
About your wrist:  welcome to the club,  for me it was a downhill bike accident with 16 : )

Happy to see you working out,  seems to be a good general workout!
if you should ever want a change in your training regime,  you might want to try the bodybuilding cylce kinda work a bunch of track athletes do on their active recovery days.  They foster and maintain general fitness,  arent hard on the body and create a beneficial recovery environment by fostering hgh release etc.

furthermore they only cost you 30 minutes : )

do 1x24  or 2x 12 exercises for 10 reps with a weight you would max out at 12 reps,  and have 30s - 1 min break inbetween exercises.
 I usually picked exercises by machines/ racks standing close to eachother,  which usually results in training muscles in groops.
to visualize,  this is what it could look like:

2x
quads
hamstrings
calv raises
biceps
triceps
crunches
goodmornings
benchpress
shoulderpress
side raises
pullups

this is very general ofc,  but i guess you get the point.  you can emphasise any muslce groop by doing more exersises for one or the other.
bent over row
Yes, I know from whence I came! Discontented as a flame, Upon myself I live and glow. All I grasp like lightning flashes, All I leave behind is ashes
Flame I am - that much I know!

visitors can't see pics , please register or login

Offline Torben

  • King
  • **********
  • Renown: 1987
  • Infamy: 351
  • cRPG Player Sir White Bishop A Gentleman and a Scholar
  • still prepare to get sexed
    • View Profile
  • Faction: by my overly nerfed heavy lance.
Re: Torben's training log, Phase I: general conditioning
« Reply #39 on: December 22, 2012, 05:10:22 PM »
0
thursday, dec 20th
did some swimming,  dont remember what : )


saturday,  dec 22nd:
10min warmup chest, crawl, back stroke

2x
50m back stroke, 50m crawl, 50m chest

250m chest only

workout later tonight : )


Yes, I know from whence I came! Discontented as a flame, Upon myself I live and glow. All I grasp like lightning flashes, All I leave behind is ashes
Flame I am - that much I know!

visitors can't see pics , please register or login

Offline Rumblood

  • NA Admin
  • *****
  • Renown: 1199
  • Infamy: 420
  • cRPG Player A Gentleman and a Scholar
    • View Profile
  • Game nicks: GrannPappy
Re: Torben's training log, Phase I: general conditioning
« Reply #40 on: December 22, 2012, 06:34:28 PM »
0
(click to show/hide)

Yeah, at one time I did the upper one day/lower the next which kinda gives your core a general workout daily. Mainly that was when I was trying to gain weight and muscle, doing 3 sets and then maxing out on weight for the last one. If I could do more than 3 reps, it wasn't heavy enough. I'm 6'2 220 lbs, if I trimmed all the fat off, I would be around 195-205. Gotta keep some fat on in case of the Zombie Apocolypse! Might need to it get me through a few days  :lol:
"I don't think much of a man who is not wiser today than he was yesterday" – Abraham Lincoln

visitors can't see pics , please register or login

Offline Miley

  • Duke
  • *******
  • Renown: 588
  • Infamy: 317
  • cRPG Player
    • View Profile
Re: Torben's training log, Phase I: general conditioning
« Reply #41 on: December 23, 2012, 08:34:37 AM »
+1
Enough talking, give us pics pl0x...

Offline Torben

  • King
  • **********
  • Renown: 1987
  • Infamy: 351
  • cRPG Player Sir White Bishop A Gentleman and a Scholar
  • still prepare to get sexed
    • View Profile
  • Faction: by my overly nerfed heavy lance.
Re: Torben's training log, Phase I: general conditioning
« Reply #42 on: December 23, 2012, 08:48:13 PM »
0
didnt make it to the gym last night so i went today,  was great.  squeezed in some leg shit cause itll be my last workout before skiing this week.

10min warmup treadmill,  2 peaks @  11 kmh
100 1legged stairjumps front and sideways
a few deep front and backsquats and hang cleans at 50kg

4x12x40kg shoulder press
3x10x10kg sidelift
supersets:
3x8 dips+ hammer pullups
3x8x27.5kg sz curls and french press
3x12x   17.5kg scott curls and cable push down

windshildwipers,  leglifts and crunches
light stretching

arms were pumped good today,  felt great : )
Yes, I know from whence I came! Discontented as a flame, Upon myself I live and glow. All I grasp like lightning flashes, All I leave behind is ashes
Flame I am - that much I know!

visitors can't see pics , please register or login

Offline Torben

  • King
  • **********
  • Renown: 1987
  • Infamy: 351
  • cRPG Player Sir White Bishop A Gentleman and a Scholar
  • still prepare to get sexed
    • View Profile
  • Faction: by my overly nerfed heavy lance.
Re: Torben's training log, Phase I: general conditioning
« Reply #43 on: January 15, 2013, 04:19:24 PM »
0
btw:  was skiing,  thens sick from dec 30th to yesterday,  did two small workouts in that time but they sucked.  yesterday i went pumping iron,  small full body routine,  tomorrow hopefully swimming and iron.
Yes, I know from whence I came! Discontented as a flame, Upon myself I live and glow. All I grasp like lightning flashes, All I leave behind is ashes
Flame I am - that much I know!

visitors can't see pics , please register or login

Offline Torben

  • King
  • **********
  • Renown: 1987
  • Infamy: 351
  • cRPG Player Sir White Bishop A Gentleman and a Scholar
  • still prepare to get sexed
    • View Profile
  • Faction: by my overly nerfed heavy lance.
Re: Torben's training log, Phase I: general conditioning
« Reply #44 on: January 19, 2013, 11:52:06 PM »
+2
friday,  january 18th

rowing and dynamic stretching as warm up, then
bench press:
20x20kg
12x50
12x60
8x70
3x80
6x70
10x50

cable x-over (weight:  no idea)
4x10-12
in supersets with something for the external rotators of the shoulder,  dont know how to call it in english

pullups:
6+6 aided
4+6 aided
5+4 aided

dumbell row:
3x8x 24kg

lat pulldown machine: 60kg
12, 10, 15 reps

sz-biceps curl:
3x12x 27.5kg

scottcurl:
3x10x 17.5kg

back deltoids machine.


saturday,  jan 19th
swimming:
20 rounds of chest stroke,  crawl and back stroke, 
some rest with faster sprints of crawl with chest stroke and back crawl as rest.
all in all about 1000m,  was still fucked from yesterdays work out.
Yes, I know from whence I came! Discontented as a flame, Upon myself I live and glow. All I grasp like lightning flashes, All I leave behind is ashes
Flame I am - that much I know!

visitors can't see pics , please register or login