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Old 04-08-2008, 06:49 AM   #1
Matthew Green
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Post Going Green

Posting workout from 8/04/08

Power cleans @ 50 kg 9-8-7-6-5-4-3-2-1 reps
Press-ups 10 between each set

10 min 39 sec

First CF post
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Old 04-08-2008, 11:42 AM   #2
Matthew Green
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Re: Going Green

08/04/08

500m warm up swim

then 6x 100m IM sprints (1min rest between sprints)

500m warm down

Nice easy sprint session but no stopwatch to time

If anybody has any ideas how to get this damn knot out of my latissmus dorsi, help would be much appreciated lol
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Old 04-09-2008, 07:42 AM   #3
Matthew Green
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Re: Going Green

Personal Bests

Height 6'2 Weight 79kg

Push Press - 65kg
Push Jerk - 70kg
Bench Press -75kg
Deadlift - 140kg
Squat - 110kg
Snatch - Not good enough form to judge
Front Squat - 60kg

2000m Row - 7min 5sec
500m Row - 1min 29sec

these are not 1 rep max, but simply the greatest weight I've had on the bar when performing the moves. Hope to build on them over the coming months.
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Old 04-10-2008, 12:14 AM   #4
Matthew Green
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Re: Going Green

Workout from 9/4/08

Warm up
Practice Quickdrop (balance is way off)
Deep Squat (*** to floor style)

Workout

Press up/30kg Push Press/7kg Medicine Ball Slams

5 rounds

Matt - 30/30/30-20/20/30-20/20/30-20/20/30-30/30/30
Dave - 15/15/30-vomit-15/15/30-vomit

30min 22sec on a 1 in 1 out basis

all in all a rather colourful workout
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Old 04-10-2008, 02:53 AM   #5
Matthew Green
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Re: Going Green

NB.

9/04/08

C2 2000m
7min 24sec

Quite slow/heavy pulling
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Old 04-11-2008, 12:01 AM   #6
Matthew Green
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Re: Going Green

10/08/08

Complete rest day.......

not so much as a press up

Last edited by Matthew Green : 04-11-2008 at 12:12 AM.
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Old 04-11-2008, 06:15 AM   #7
Melissa Urban
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Re: Going Green

Welcome to the logs.

Press-up = push-up, yes? My friend Matt is from Brighton, and I have to translate half the stuff he says too.

Keep up the good work.
Melissa
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Old 04-11-2008, 12:42 PM   #8
Matthew Green
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Re: Going Green

Thanks for the welcome

yeah, press-up = push-up, and in case anyone was wondering, i'm not a scouser, I just got stuck here after uni Just applied to the fire service so getting in top shape. Have always been fit but more on the cardio side. If any serving firefighters have any advice for workouts/improvements I'm always willing to learn form the experienced.
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Old 04-11-2008, 01:12 PM   #9
Matthew Green
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Re: Going Green

Workout 11/04/08

Warm up

3500m C2 in 3 stages

Stage 1
2000m @ 2min/500m pace

Stage 2
1000m @ sub 1min 50sec/500m pace

Stage 3
500m sprint (managed to keep under 1min 40sec/500m, reaching 1min 28sec at one point)

Workout

military press
40kg
45kg
50kg (missed)
47.5kg
47.5kg

push-press (3reps)
50kg
60kg
62.5kg (2, missed on 3)
65kg (missed)
62.5kg

push-jerk (5reps)
40kg
45kg
60kg
62.5kg
65kg (missed after 2)

I have very little experience of push jerk so this turned out to be more of a practice, legs didn't coordinate well with the push, needs improving.

Bench Press
Parallel bar dips

GHD (modified) press using a 20kg olympic bar 12 reps each 3 sets
GHD twists using a 5kg plate (nasty) 6 on each side 3 sets
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Old 04-12-2008, 06:50 AM   #10
Matthew Green
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Re: Going Green

Workout 12/04/08

warm up
~1000m run

workout
30x burpee/pull-up combo (jumping pull-ups to a ~8' bar)
straight into 1000m sprint

not timed unfortunately, but approximately 15min from leaving the house to getting back.
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