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landsleaving

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Everything posted by landsleaving

  1. Wednesday Front Squats 5*50,60,70,80,85, 90, 95, 3*95 OHP 10*20,30,8*35,5*40,5*40 Weighted pullups 5,4,3,3 @20kg Leg raises on rope, lots of reverse wrist curls with 5kg Thursday sq [email protected] 20,60,70,80,90, 8*90, 4*90 Snatch Grip RDLS [email protected] 20,70,80,,90,,100,,110,110,110 Hanging from rope leg raises , Lots of reverse grip curls with a 10lbs dumbell and ab rollouts with 10kg 3*6 Lots of external hip rotator activation work between sets OHP 1*60kg Christmas is here to derail training Merry Christmas Everybody
  2. Nice Lifting, (nobody told you front squats are an upper back exercise!!) They are great for staying supple too. I hope you make the 200/300/400/500 OHP/bench/squat/deadlift soon. It is a very significant milestone.
  3. Lunch time today squat [email protected] 20,40,60,70,75,80, & 5*[email protected] Behind the neck Push Press 5*20,30,40,50,55,55,55,55,55 Row [email protected] 55,70,70,70 (last half of the sets not full range of motion) Hanging leg raises off rope 5,3,2 These workouts are extending to an hour! meant to be 40 mins I love training too much Triceps have loads of knots in them, been under used and forgotten of late Hook grip on the push presses is nice (helps stop bar from travelling back towards fingers) Did loads of hip external rotater activation work between sets - paid off - going to keep this up
  4. Friday Lunch sq [email protected] 20,60,70,80,85, 85, 85 Jerk [email protected] 20,30,40,50,55,2x60,1x60 3x50 Friday evening (didn't record warmups) OHS 5x42.5 (without wraps) Drop Snatches Jerks 3x60 Half Squats from pins 3x180 Saturday Squats 20*10, 5 sets of 60*10, 10*65, 10*70, 10*75,6*80,6*85 OverHead Shrug 10*20,25,30 Clean Pulls 3*60,70,80,80 Cleans 1*60,70,80,90 Over Head Press 8*40,40,40 Leg Raises off a Bench Abb Rollouts 3 sets of 5 with 10kg&3 with no weight Monday Squat [email protected] 20,50,60,65,70,75,80,8*85, 5*90, 4*95 (tired) Lunge (Jerk stance, Back Squat rack position for bar) 10-6 60,70,80,90,95 (not sure how good this is, but wasn't a totally bad exercise) Left Leg Lunges 3sets of 5*80 What I have learned the past week Wrists need way more stretching and conditioning I tend to use my right leg more on the heavy sets when squatting My right knee comes in when in receiving the Jerk I'm not sure if this is from a weakness in the left leg or just the abductors not firing properly(probably both) Solutions are Wrists; stretch, roll on golf ball, anything hanging off a rope, reverse wrist curls, overhead squats without wraps, and wrist pushups Knee; do a set of squats with band on knee supersetted with jerking and squatting exercises (and others if motivated) Food wise I'm finding the higher protein intake difficult on the system from preparing, eating, digesting, and enjoyment. One of the reasons I became vegan was because I do really well on complex carbs as a staple and then all the other stuff, so I'll be sticking to that from now on out! The two kilos have gone on and I don't appear to be putting on more weight without trying, that's great, headache free. hopefully it'll stay that way.
  5. sq [email protected] 20,60,70,80,80,80 Snatch Grip RDLs off blocks [email protected] 20,60,70,80,85,90,95,100,& not off blocks 6x105pr But only a pr because I didn't have a 6rep Snatch Grip RDL recorded
  6. Too right AndiMorris, ah well, next time Todays training was; Left Leg Lunges 10*40,50,60,60,65,70,70,70,70 Front Squats 5*60,60,65,70,75,80,85 & [email protected],85,85 Ab rollouts 1*15 Hanging leg raises 2 Three sets of knee raises off two parellel 50mm rope Front Squat 5 x 85kg matched an old pr so the wider stance is getting better. Just need to get it to work on regular back squats.
  7. http://www.allthingsgym.com/ilya-ilin-vegetarian/ Keep an eye on this dude folks, Gold in Rio? and vegetarian at 105kg bodyweight? This is going to be awesome!!!
  8. Training yesterday was sq [email protected] 20,40,60,70,75,75,75,75 (Right leg is dominant with the wide stance - gotta fix that => lunges and pistols OHS [email protected] 20,30,40 3*40 (sucked at this, wrists felt week but could be that I squatted just before) Row [email protected] 60,70,80,80,70 OHP 8*40,1*60,3*40, 8*40 Dinner was more of the beans and some steamed pumpkin
  9. The fitness level here is high! that last WOD is insane! You're right on the squats, form is everything
  10. Some good training going down here! Keep plugging at it Rossco. I only got the 22's overhead for 8 reps, I'm going to work at this though!! Also, you need more weights and or longer dumbells, don't let your equipment hold you back
  11. AndiMorris I just checked out your log/tumbler your not far off me it you take into account bodyweight, I'll be checking out your log for inspiration! And fair play for being able to handle crossfit, some serious work capacity needed for that
  12. Hey Guys thanks for the comments, very much appreciated. I've been very busy this last while and will be very busy the next two weeks but while I have a chance I'll update the log some bit C.O. The site I'm analysing the nutrition on is http://cronometer.com/ I don't really track(cos I don't log it daily) as so much I use it to see what I am lacking The values are % of minimum and then when red appears you have exceeded the recommended daily allowance Yesterday I was super lazy and had beans and rice for the three meals! This was great for lysine but not so great for selenium. Vitamin E and Calcium weren't that great either. Actually anyone have any ideas for vitamin E I'm finding that quite hard I ate too much Manganese, magnesium, folate, fiber and sodium. But I've looked thoroughly on the net and found no evidence of people overdosing on vitamins and minerals from plants. Also the fiber and philates(spelling) reduce absorption, either that or I'm growing a tumor(folates) and building up mineral toxicity! lets hope not! On the positive side my omega ratio has improved and I'm eating more lysine(not really that much fun and I'm doubtful of any real benefit) The two kilos have already gone on, mostly fat, I'm putting that down to the extra beans(rice) and rice(reduce wind) http://i1176.photobucket.com/albums/x324/janhit/Overview10122013.jpg http://i1176.photobucket.com/albums/x324/janhit/Details10122013.jpg http://i1176.photobucket.com/albums/x324/janhit/Details210122013.jpg Training wise I tested my maxes on Friday and got a 65kg snatch and a 80kg clean and Jerk AndiMoris thanks for the props but really I'm still a rank beginner, I've got a real long way to go. From this week on I've started training at lunch times rather than afternoons as it is really eating into my college time too much I'm aiming for 40mins Mon -Friday and ~2hrs on Saturday or Sunday Sunday was swole day OHP 10*[email protected] 35 Superseted with Rows 10*[email protected] 65 Yesterday was squat [email protected] 20,50,60,65,70,70,70,70 (I'm trying to widen my stance a bit so greasing the groove) Jerk [email protected] 20,30,40,50,55,60,65,65,60 (Hips not stable enough in the catch, Last month it was abs now its hips => Lunges!) Michalina - Rest varies, from 2-5 mins, I usually take too long, good for strength but poor for work capacity, I'm trying to reduce it where possible, especially on the lunchtime trainings
  13. Thanks MF. Bloating and gas! could be the fiber that goes along with it though. Do you consume much Folate MF? As a vegan I'm finding it hard not to.
  14. Training on Tuesday was Front Squat; 10x40 5x70 5x80 3x87.5 3x90 3x92.5 3x95 PR Snatch 3x20 3x30 3x40 2x42.5 2x45 2x45 2x45 2x45 Snatch Pulls; 4x60 4x65 4x70 4x75 4x75 4x75 4x75 Push Jerks(aka a power squat jerk) 5x20 5x40 2x45 2x50 2x52.5 2x52.5 2x52.5 2x52.5 Lunges; 5for each leg @ 60,70,75,75,70 3x10 Ab rollouts from knees Solid Training quite happy Yesterdays diet was as below http://i1176.photobucket.com/albums/x324/janhit/General28112013.jpg http://i1176.photobucket.com/albums/x324/janhit/Details28112013.jpg Eating more fiber than usual, stomach is feeling that!
  15. 30 for ten, that'll be the day! Don't forget to double the sets add 25% plus weight on the lunges if you drop the reps, lol you're going to hate me!!!
  16. I think you meant good ones though, lol Ilya Ilin is going vegetarian don't know how close to vegan he'll be but it's still well cool
  17. Good stuff on the OHP, I'm going to give the 22s a go this week, good motivation On the lunges try doing sets of 5 per leg or doing a set per leg and then racking the weight and get a few breaths and go again. If you are doing 10 reps for each leg then that is 20 reps on the core! Alternatively you could just keep going at them and adapt!
  18. Cheers Redwood, I'll be adding onions and garlic or else doubling portions(yum) That looks like a great website From what I can see cooking reduces phytic acid but does not eliminate it. Soaking dehydrated nuts is a good thing according to some. A question is, what does it inhibit absorption of? folates, protein(which amino acids?), or just iron and zinc?
  19. Pushups generally doing about 6 sets of 10 a day, going to try and up the reps a little this week Training on Sunday was Back Squat; 5*60 5*70 5*80 5*90 2*100 3*90 3*95 5*97.5 Cleans; 2*40 2*50 2*55 2*60 2*65 2*70 2*75 2*80 2*82.5 2*82.5 Overhead squat; 3*20 3*25 3*30 3*35 3*40 3*45 3*50 3*52.5 3*52.5 3*52.5 A clean followed by three jerks 52.5,55,55,55,55,55,55, Barbell rows, ROM not great but biceps played little role 5x 50,60,70,80,80,80,70,70,60,50 Yesterday at lunch time I did 2x3 hanging leg raises and 2x3 tuck lever raises followed by just hanging until grip fails as grip felt week Diet yesterday was; http://i1176.photobucket.com/albums/x324/janhit/Overview25112013.jpg http://i1176.photobucket.com/albums/x324/janhit/Specifics25112013.jpg Quite high on folates, low on omega3 low on lysine forgot to take my vitamin D. I'm not bothering with the ZMA anymore
  20. Phytic acid, Will it reduce the amount of vitamins and minerals I consume or does it have any real effect? Does cooking eliminate it's effects?
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