Urup's Log

[Urup]

17-03-08

Today:

L2D3: 5.23 min

[Urup]

19-03-08

Did five rounds of the dumbbell bear with at 3 min break between rounds.

Round one: 2 x 20 kg.
Round two to five: 2 x 18 kg

Time: 5.25 min (still tough but a little better than last)

[Urup]

21-03-08

No energy today but desided to do a little workout anyway..

Did 10 rounds of L2D1; time 7.50 min.

Then did some benchpress; can't figure out the weight of the barbell but i case of 20 kg my weight was 50/10 reps, 60/8 reps, 70/1 rep. ( went way below failure on all sets)


Then did 3 set of dumbbell press on flat bench

2x24 kg/ 8 reps, 2x26 kg/ 6 reps, 2 x24 kg/ 8 reps (stayed below failure)

[Urup]

23-03-08

Did L2D2 today: 6.15 min ( pullups were 3, 3, 2-1, 2-1, 1-1-1; pushups and squats without breaks)

The time was a little slower than last but my form were much better. I had a better feeling with the pullups and pushups today. But I was wasted on the last round and it took me way over 2 min to do because of the pullups.

But all in all I felt progress so I'm happy

[Urup]

25-03-08

Did dumbbell bear: 15 rounds in 15 min with 2 x 10 kg. (felt better than last; maybe next time the whole 20 min.)

Then:

Hyperextention 3 x 10 (pretty hard after the bear )
Situps 3 x 20

[Urup]

26-03-08

Did L2D3: 6.52 min (longer time but better form on the pullups; was a little tired from yesterday)

[Urup]

02-04-08

Did a combo of L2D2 and Dumbbell bear:

4 rounds of the following with a 3 minute break between rounds:

3 pullups
8 pushups
5 dumbbell deadlift(2x 18 kg)
5 dumbbell hang clean(2 x 18 kg)
5 dumbbell thrusters(2 x 18 kg)
13 squat

Time 8.20 min

[Urup]

08-04-08

Did the following:

row 1000 m (damper 10)
21 sumo deadlift highpull; 20 kg barbell
21 shoulderpress; 20 kg barbell

row 750 m (damper 10)
15 sumo deadlift highpull; 20 kg barbell
15 shoulderpress; 20 kg barbell

row 500 m (damper 10)
9 sumo deadlift highpull; 20 kg barbell
9 shoulderpress; 20 kg barbell

row 250 m (damper 10)
3 sumo deadlift highpull; 20 kg barbell
3 shoulderpress; 20 kg barbell

Time: 18.30min ( 25 sec. off last time; set the damper setting on 10 on all 4 row intervals. It felt a lot harder than last time, but better time and a good workout.. so its all good )

[Urup]

11-04-08

15 min run (2800 m)

Then L2D2: 6.15 min (all strict pullups)

[ucffool]

You are tearing it up! Go Urup Go!

[Urup]

16-04-08

Thanks Andy!

Did the following:

3 pullups
6 Deadlift-highpull( 2 x 18 kg dumbbells)
9 Thrusters (2 x 18 kg dumbbells)
12 Dumbbell Swings ( 18 Kg dumbbell)

5 min rest

Then did 3 rounds of the following with a 3 min break between rounds:

3 pullups
4 Deadlift-highpull( 2 x 18 kg dumbbells)
5 Thrusters (2 x 18 kg dumbbells)
6 Dumbbell Swings ( 18 Kg dumbbell)
7 Burpees

Time for the 3 rounds: 5.23 min

[Urup]

19-04-08

Did L2D1: 32 rounds in 19.48 min ( did the workout in the forest today. Did pullups with a rope with 2 nooses instead of pullup bar. Pushups felt a bit slow a first, but managed to do one round every 30 sec or so for the first 12 rounds)

[Urup]

30-04-08

Did L2D2: 5.10 min (pullups were 3,3,3,3,2-1; Squat felt heavy but pushups and squat without breaks)

[Urup]

03-05-08

Did L2D3: 4.45 min ( pullups were 3,2,2,2,1,1,1,1; Pushups were 10,8,4,4; Squat were 26)

[Urup]

04-05-08

Did L3d4 today ( 3 min break between rounds)

Time: 6.47 min ( Its funny but thought pullups would be harder the day after L2D3 but they were not. Did them as followed 3,3,3,3,3; HSPU were hard and so were one legged squats. Did HSPU 3,3,3,2-1,3 and one legged squats 3,3,3,3,3.