honk Posted June 18, 2008 Share Posted June 18, 2008 Show me an anatomy chart with lower abs. You might feel the lower part of the rectus abdominis more when doing leg raises, but the reason for is that the blood vessels in that area get more constricted. http://www.ericsgym.com/anatomychart/anatomy2.jpg Quote Link to comment Share on other sites More sharing options...
marcob Posted June 18, 2008 Author Share Posted June 18, 2008 You are right considering the picture, however there the abs are with 4 names. I train like I selected the body since I was 20 years. Calves/adductors/hamstring/quadriceps/low abs/midsection/obliques/low back/latissimus/shrugs/trapezius/wrist/fore-arm/ biceps/triceps/chest. For me this works, because when you use the full anatomy it is a bit too much. But thanks for correcting if I was wrong. Quote Link to comment Share on other sites More sharing options...
marcob Posted June 18, 2008 Author Share Posted June 18, 2008 Today a very carefull workout; still feel nautious and dizzy. For the strong man comp. (will decide at the begin of next week if it is sinfull to go out there) Log lift 40kg: 4x (each time touch the ground after a rep) 60kg:2x Against the wall 2 arms stretched out: 10kg: 25seconds/35sec 15kg:31 sec Posing for 5 minutes and boxing 3 min. 2 PR's on the one arm chinning: both hands 5 reps A lot of stretching because I can hardly move my fingers and arms and loosen the muscles by arm turns. Now off to work for a couple of hours. Used to work 42 hours, but because of tiredness and pain now 22 hours. I work for myself so that gives me rest and I know later the possibility is there to work more hours everyday. Quote Link to comment Share on other sites More sharing options...
marcob Posted June 18, 2008 Author Share Posted June 18, 2008 Did some throws today with the weight for distance (max 5,00 meters) 25kg Stonethrow 22kg 5,00 max. Around 25 throws and than it feels heavy in the end. 4 sprints in the sand Quote Link to comment Share on other sites More sharing options...
marcob Posted June 19, 2008 Author Share Posted June 19, 2008 Got up at 4 o clock. zzzzz. Felt like Rocky 1: only didnot put 4 eggs in a glass and drunk it. On the crosstrainer for 20 minutes. RT:57 l+r:2x 72 failed on both arms. Wristturns 7,5 kg:3x15 hammerwristcurl 7,5:l+r;10x Tonight will work on the strong man; now off to a long workday. Changed my goals: 28th June: Strong Man 6th September:Strong Man/Highland Games 28th Septerber:uphill sandrun 17th October 7,5 km run in Amsterdam Greetzzz. Quote Link to comment Share on other sites More sharing options...
marcob Posted June 20, 2008 Author Share Posted June 20, 2008 A few strong man exersizes today: Against the wall stretched arms 10kg:0.53 Dumble deadlift 2x42,5:3x 2x52,5:4x 2x62,5:3x Log lift 60kg:4x 70:1x SQ:10x10 10x30 Combo goodmorning/twist 30kg: 12/20x SQ/Goodm/twist 50kg:12/6/12x Dumble row:42,5:5x 62,5:4x Back shrug 2''bar:101:3x 91:5x Bent over row 2"bar 61:6x/8x Hanging knee raise 2x10 Bench press (knees in the air) 8x60/5x80 Seated neck press:12x30/3x60 Seated calf raise 1 leg 20kg:3x20 4 sprints/2 Parkruns (wet track) 32.30 minutes w/D1 (run) Quote Link to comment Share on other sites More sharing options...
marcob Posted June 21, 2008 Author Share Posted June 21, 2008 Super ab-day and over 1.300 reps I was feeling good about my numbers lately, but not about the way I felt afterward, so I decided to do much reps and not look at kilo's today. Twist:30x/40x/50x/60x/100/120x with 50k in neck:16x Hyperextensions:2x12 +4kg:2x12 Crunch 2x15 with 5kg:2x15 Kneeraise on decline bench:25x/30x/20x/30x/20x/35x Leg raise:12x Reverse hyperext:2x8/1x6 Goodmorning 10kg:25x T-bar:49:6x/10x Plate wrist curl 10kg:50x Pinchblock 1h 12kg:l+r:8x 1h Pinch: 2 plates x 5kg:L+R lift 3x5kg:R lift L no lift Dumble pull-over 12,5k:15x 17,5k:20x/23x Sitting goodmorning 4kg:20x 24kg:25x Dumble press decline bench 2x17,5:6x Dumble press/flye 2x17,5:5/5x Lateral side raise 2 plates of 1,25kg:20L 20R/3 plates of 1,25kg:8L 8R Knee raise:20x/23x/20x leg raise:20x 1 Leg seated calf raise 17,5k:50 per leg 2leg seated calf raise 20kg:120x Cooling down crosstrainer 6minutes 1km; stretching Will feel this tomorrow, but good for the muscles to have high repping since ages ago. Quote Link to comment Share on other sites More sharing options...
marcob Posted June 22, 2008 Author Share Posted June 22, 2008 Medley:dumble walk 2x47,5kg 16m/One handed V-bar flip 102kg: 2 flips/3 plates 55kg 16m: 47 seconds Log lift (after 1 rep touch the ground) 70kg:2x 75kg:1x Against wall arms stretched out 14kg:30 sec 16kg:31sec 21kg:7 sec Dumble deadlift 2x72,5kg:1x (feels like 2x120 timbers or a Peugeot 106/206/306) Rope with 70kg between legs and walk (=3000kg truck) 4m 100kg 4m (=5000kg truck) Dumble deadlift for hold 2x62,5kg:31 sec Highland Games 12 stone throws 10kg Min. 7meter max.8,30 PR on the square stone (PR round 10kg stone 8,54) Weight for distance without cord 10kg:10,5-12 meter Highthrow 10kg 5-6 meter. Don't think I will be number last next week, even though my preparation is only 10 days. Quote Link to comment Share on other sites More sharing options...
marcob Posted June 23, 2008 Author Share Posted June 23, 2008 7 o clock in the morning: did a few strong man exersizes and it went well: Log lift (1 rep)40 and 60 very easy and 80kg over my head, but not stretched out. Dumble deadlift for hold 2x62,5 kg:48 sec 10kg against wall stretched arms in front 10kg: 1 min exact (was my goal for today) Now off to work. Take care and train hard. Quote Link to comment Share on other sites More sharing options...
marcob Posted June 25, 2008 Author Share Posted June 25, 2008 The last few trainings are really for Saturday; still doubts in my mind whether I should go or not. The strenght is there, but like yesterday I couldnot eat untill 4 o clock in the afternoon and if this happens Saturday... 2"wristroller 80 cm up/down: 2,5kg:3x3 Hub 13kg: 3x L+R 2 brick pinch (14cm wide) 1 lift 3 minutes boxing on the punchball 6 new poses Crosstrainer 2km in 10.34 (1st km5.42/2nd 4.52!) Benchpress with a 40kg stone:8reps 3 sprints Stonethrow 10kg: 10 throws max.8,10 Weight for distance 10kg:12,30 PR (was 12,20) Some abwork with hanging knee raise/twist. I am very tired, because of a little bit overtraining I guess; my head wants it, but my body cannot follow. Hope for improvement... Quote Link to comment Share on other sites More sharing options...
marcob Posted June 25, 2008 Author Share Posted June 25, 2008 Today 25th of June I am working in my own town so I can train 2-3times short: Morningtraining: Logdeadlift and then hold 80kg:3x + 30 seconds Dumble walk 2x42,5kg:34 meters 1 hand V-bar flip:122 L+R 3x 162kg:L+R 2x Stretched arms against a wall 10kg:44 sec 13kg:33sec 18kg:17 sec Walking with a cord on a bar and pull 120kg (=7500kg truckpull) 4 meter Wallsquats:2x8 with 5kg 10x Twist 70/40x Twist/broomstick twist/bent over twist:50/30/40x hanging knee raise:13x/8x Leg extension with dumble between foot 15kg:12x/15x 20kg:10x I am still deciding to go or not and will do that Thursday night after the last training. The trainings go quit well, only the problem is that I am not feeling so well. 2/3 training to go and hope for the best No more legs, because they must not be too sour and no sitting in the sun. Friday no work (nice to be my own boss) and then an afternoon in the outside jacuzzi? Quote Link to comment Share on other sites More sharing options...
marcob Posted June 26, 2008 Author Share Posted June 26, 2008 A hopefull training: not all on the max, but still... Streched arms against wall 13kg:35 sec PR 15kg:35 sec PR Log lift 70kg + hold for 30 sec medley: Log lift 70kg (1) log walk 70kg 20 meter/walk with rope and cord 100kg(truck 5000kg)8 meter/1 hand V-bar flip 162kg both hands: 1 minute exact. Front press 50kg:4x 60kg:4x Neck press 50kg:4x 60kg:4x 80kg:2x Twist/jump squat/goodmorning 10kg:100/10/25x V-bar flip (like the sound KABOOM) LH 212kg PR RH212kg PR:3x PR Hanging knee raise:5x8 Cross trainer 15 minutes D1 60%/D2 30%/D3 10% Will decide tonight weither it makes sence to go or not. I am positive but am not allowed to go for the maximum. These are the exersizes for the comp. Saturday: Truck pull 9.500kg Log Lift (max) Deadlift hammergrip (car for max) Medley: timberwalk 2x80kg/wheelflip 340kg/loading a fust of beer 80kg (better to drink it IMO) Accu hold against a wall as long as possible. 75% in my head says go, but my body is still weak specially the lower back and the (of course) abs/stomache and I don't want have bleedings or pain because of 1 comp. Quote Link to comment Share on other sites More sharing options...
honk Posted June 26, 2008 Share Posted June 26, 2008 Will decide tonight weither it makes sence to go or not. I am positive but am not allowed to go for the maximum. Then you shouldn't compete imho. Quote Link to comment Share on other sites More sharing options...
marcob Posted June 26, 2008 Author Share Posted June 26, 2008 You are right, but i can also step out after 1/2 events and noone expects anything from me, because I've only prepared it for 10 days and the others know about this comp for 6 months. Quote Link to comment Share on other sites More sharing options...
marcob Posted June 28, 2008 Author Share Posted June 28, 2008 In the morning after getting up and having diarea (the watery shit) decided not to go. First time since years that I have this; felt nice for me, because it is cleaning me inside. A friend of mine said that I do perfect numbers for a natural athlete, (he is not natural) but I must look at my history of the last couple of months and if something would go wrong it can affect me for the rest of my life. I am training today and was yesterday. Will put this on the Gripboard later. Quote Link to comment Share on other sites More sharing options...
marcob Posted June 29, 2008 Author Share Posted June 29, 2008 I felt good about the decision I made not to go and appear stronger than now at the next comp. Did a few combo's: dumble walk 2x62,5 kg:16m and log lift 70:22sec Dumble deadlift 2x62,5:3x and log walk 70kg 24 meters: 34 sec Highland Games Stone throw 22kg:5,10m WFD 10kg:12,00 Marathon 2x40 minutes Hanging knee raise 3x8 Hanging twist 2x24 Crunch 2x25 Rolling Thunder 57kg LH 2x RH 8x PR Squat 5x30/5x50/6x80 Goodmorning 6x30/5x50 My concern was specially focussed on the length of the competition; sometimes a match takes 6-8 hours and that weakens me, because my trainings are maximum 60-75 minutes. Log lift and deadlift puts to much pressure on the inside of my stomache, so training in stead of a match was a smart move and helps me to recover better. Will start preparing for the rest of the season with an improved schedule. Quote Link to comment Share on other sites More sharing options...
marcob Posted July 6, 2008 Author Share Posted July 6, 2008 It was my first big workweek since a long time; (55 hours) can be the reason that I was not writing in my log or the heat? My friend (Steven) and I have no competition for at least 2 months so we decided to have a nice competition for ourselves. We want to see who is the better allround athlete; not who is stronger or better, but allround=multisports The rules are: 2 times at my place and 2 times at his place. First we rule out 5 events that both couldnot choose from. First our sizes: Steven 1,85m and 106kg (anabolic) I am 1,88m and 85,5kg (forever clean) These are the sports we could choose from: Highland Games max 2 events,Weightlifting 1, Strong Man 2,Athletics 2, Grip 2, Powerlifting 1, Bodybuilding 3. He ruled out Loading, medley and Weight for distance I ruled out Bench Press, Squat and Front Press (Bench Press and squat is not possible to win when you are clean) Another rule is choose 5 events and the one that is your choise will start. He chose:1.Standing neck press 2. Maximum 2"Deadlift 3. Clean & Jerk 2" 71 kg for reps (was 2nd from Holland ages ago ) 4. 1-hand push-up (He doesnot know that I train according to the Rocky movies for minimum 10 years ) 5. Standing Barbell Curl 54kg. My choices: 1. Stone Throw 10kg 2. Sprint 50 yards 3. Dumble Deadlift for hold 4. 2"V-bar max 5. 2x Parkrun =650m We get 1 point for a victory This was the surprising (?) outcome: Steven Marco 1. Standing Neck press 110kg 90kg 2. Stone Throw 10kg 7,75m 8,21m 3. 2"Deadlift 205kg 175kg 4. 50 yards sprint 6,87sec 6,34sec 5. C&J 2"bar 71kg 6x 8x 6. Dumble DL hold 2x62,5kg 27 sec 1min 15 (my best exersize = 2x100 farmers hold) 7. 1-hand push-up 15x 16x (could be my choise) 8. 2"V-bar 94kg 102kg 9.St.barbell curl 54kg 14x 9x 10.2 nonstop Parkruns 3min 3sec 2min35 sec Together a homevictory 7-3; First one to get 21 points wins 75 euro The training from the last week will come later; first celebrate this; it is going better with very weak and good days. Quote Link to comment Share on other sites More sharing options...
marcob Posted July 6, 2008 Author Share Posted July 6, 2008 The training went well this week. Abs: Twist 2x25/40x/50x/60x with 10kg: 40x Crunch with 5kg:2x15 with 34kg: 10x/8x 44kg:6x (Burning ) Crunch 10kg with knee raise 10kg:10x knee raise 10kg:12x hanging twist 2x16/22x with 2kg:22x Leg raise decline bench:25x/3x22 with 2kg: 3x13/18x/12x hanging knee raise;10x with 2kg:8x/6x/8x Side bent 2"dumble 8kg:2x12 decline knee raise with 6kg:2x12/20x Crunch knees in the air:16x/14x Squat:50kg in 4 parts going down 110degrees and then hold down for 3 seconds:3x 1x85 Goodmorning:7x50/3x85 Combo:Seated neckpress 60kg/Bench press (knees in the air) 60kg (spaghetti arms):3x/6x Seated neckpr.50:8x 55:5x 50:5x bench (knees in air) 5x50/5x70/4x80/1x85 T-bar row:59:8x 79:2x5/1x8 101,5:3x Bent over row 2"bar:61:2x6 81:3x Dumble row:42,5:3x/5x 45:6x Back shrug 2"bar: 61:2x8 81:6x/8x Hyperextension: 2x18/reverse 2x15 with 15kg:hyp:10x rev:10x RT LH 42:1x 62:1x 72:- RH 42:1x 62:1x 73,25 - RT L+RH 42:4x 52:4x Appolon's Axle:4x61/1x101/2x121 1h pinchblock 22:1x/4x/2x (both hands) 2"DL:141:2x (lots of pain) Wide front chin 15kg:4x 20kg:2x The rest i must look up, because I have a new book for a new start: 6-7-8 Today's date; Must get rid of a few bad habbits and this is a good day to start the beginning of a new life. I donot know if I continue writing, because it takes a lot of time and my goal is for 51% achieved. Quote Link to comment Share on other sites More sharing options...
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