Monday 20th December 2010, 10mile all terrain run 1hr 15minutes http://runkeeper.com/user/38386442/activity/21403290
Weights: Chest: flat bench press: (set 1: 15reps 60kg, Set 2-5: 8-10 reps 80kg, Set 6: 3 reps 90kg Set 7: 20 reps 60kg) Cable Crossovers (Set 1-4: 10-12 reps 22.5kg) Arms: Bicep Curls: (Set 1-7: 10 reps) Tricep press (Set 1-4: 20 reps 32.5kg)
Tuesday 21st December 2010: approx 12.6 mile run, 1hr 46 minutes, slow sluggish plod, I found the run very difficult as a result of the part season taking it's toll!!!
ReplyDeleteWednesday 22nd December 2010; approx 46 lengths in Worksop's pool, very poor, back to the start! (Combining 2-4 lengths together, 10 -14).
ReplyDeleteWeights: p.m: 3x10 reps Cleans: 65kg, 5x5 reps Deadlifts 105kg, 3x10 reps Superset 20kg dumbbell bicep curls and DB shoulder press.
Friday 24th December 2010; 7 mile trimtrail, which included playground antics!
ReplyDeleteIf you can mate, attempt this bad boy that nearly ended me a few days ago. Crossfit style - the following exercises:
ReplyDeleteCalorie Row
Burpees
Sumo Deadlift - upright row
Wall Balls
Kettle Bell Swings
Thrusters
Wall balls = deep squat with med ball into max throw against a wall
Calorie Row = row for as long as it takes you to burn a set amount of calories
40Kg on the bar for all lifts
The full workout is all the above back to back over the following reps
21 - 18 - 15 - 12 - 9 - 6
It's a beast of a workout! I just did 21 - 15 - 9 - 6 and it nearly killed me!
Give it a go matey!
The session looks like you need true grit and stamina,it looks great!!
ReplyDeleteTraining diary
ReplyDelete28th December 8 mile run - 1hr 2mins
29th December swimming approx 40lengths!! Poor swim
30th December 20 miles Marlow-Frieth-Hambledon-Henley-Marlow 3hrs Torture!!
31st December weights chest: incline bench 28kg5x10reps incline fly 28kg 5x 7-10reps flat bench 35kg either side smith machine, 3x3-4 reps 20kg either side wide grip to narrow grip 3x14 reps, cross overs 15kg 4x12reps
2nd Jan
Approx 14.5miles run: Marlow, Bourne End, Cookham, Maidenhead, Marlow 1:52mins
3rd Jan
Approx 6.5 mile run with Hayley and Jamie, Marlow woods
4th Jan
Boxing training session and circuit
5th Jan
Swimming approx 75 lengths
6th Jan
Track session with Alex 4x400m (70,75,75,78) 4x200m (31,32,31,30) BCA grass track
7th Jan
AM: Run with 4out of5 iron men + Si: approx 8miles around BCA Campus.
PM: Squats 4x12reps 60kg
Single keg Romanian deadlift to shoulder press 4x10reps 24kg Ab work out (40secs,60secs) deep sit ups off the bench, crunches off the SB and sit up with med ball throw in-between sets 60seconds leg drives
8th Jan
Approx 26miles on the mountain bike with Alex, Time trial: 1lap of Dorny Lake 11minutes 100press ups 100sit ups (20rep blocks) Flat bench Dumbbell press 32kg 3x6reps
9th Jan
Approx 14.5miles first 8miles 1hr4mins I covered the following 6.5 with Claire
10th Jan
Single leg Romanian deadlift to push press 4x10reps 22kg Dumbbell squat to upright row 3x12reps 20kg with 3sets of squat jumps 6/8/10
11th Jan
7.5 mile run, no time going through the motions
PM: Boxing training and circuit
Training Diary update.
ReplyDelete12th Jan
Swimming 64length time trial 33minutes
Plyometrics
12xdepth jumps
3sets of Squat jumps, 3sets of single leg hops, 4sets of bound for distance, 3 sets of bound for height, 6sets of squat jumps over 3 different height boxs/benches Cleans 3x10reps 40kg 8,5mile recovery run with Mrs Hindley
13th Jan
Rest (DOMS in the legs from the plyo work)
14th Jan
Approx 12mile run, 4miles to college then I picked up Alex, Stewart and Si for a multi-terrain run which included several hills (honey lane, pudding hill, plus others!)
15th Jan
Boxing session
10min warm up skipping, 12x2min rounds with 30secs recovery.
Weights: Bicep curl barbell 20kg, 7x15reps 25recs recovery between sets. Incline pec fly 24kg dumbbell 4srts super set with seated row 50kg. Incline dumbbell press 34kg 6reps,5reps,5reps. 2x 20reps barbell curl 20kg 6mile recovery run with Mrs Hindley
16th Jan
21-22mile run
17th Jan
Weights: Bench press: 20reps 60kg, 10reps 80kg, 7,10,8reps 80kg mixed with medball throw and plyo press ups, 15 reps 60kg
18th Jan
Weights: 24kg keetlebell circuit 3x15reps sumo squat to upright row, bent over row, lunges, bicep curl, twists, press ups, squat and swing, sit ups (20)
PM: Boxing circuit
19th Jan
Swimming 40-50lengths
20th Jan
55minute Boxing circuit
21st Jan
13.5 mile run, 5.5miles into college which included a track work whilst waiting for the iron men, 8miles with all three iron men, first team run total mile 13.5 miles
22nd Jan
Weights: chest: incline bench, incline fly, flat bench and cablecross overs
25th Jan
Weights: 20kg shoulder press 5x10reps, 20kg flys 3x10reps, lat pull down 50kg 3x15reps.
Boxing circuit
26th Jan
AM: Swimming 50-60 lengths
PM: boxing training: 4x bodysparring an additional 3rounds on the body bag, 3x 2mins punch bag (30secs rest). Weights: swimming training:
shoulder press, lat pull down, light weights for the rotator cuff muscles, tricep press
13-14 mile night run.
28th Jan
14-15 mile run to work, marlow to Maidenhead into BCA
31st Jan
Training with Jon: pull ups: wide grip, narrow grip, Circuit: 20reps on all exercises: tricep dips, deep sit ups off the bench, shoulder press 20kg db, bicep curl (20kg bar), sit ups on 45* bench 3x
1st Feb
Circuit: medball sit ups, deep sit ups off the bench, tricep dips, sit ups on the 45* bench, lat pulldown50kg, bicep curl, SB crunches (30 secs on 30 secs rest 3x each station.
Shoulder press 2x24kg
PM: boxing circuit
2nd Feb
Swimming lesson; B2P approx 45lengths.
Boxing: 3rounds body sparring, 3 rounds working on the body bag. 2 sets of shoulder press 24kg dumbbells
3rd Feb
Weights: incline bench 24kg dumbbells 4sets 10-15 reps, 2sets of 10 incline fly. Smithmachine shoulder press 3x 10reps, sit up tabata 8x20secs 10sec rest)
4th Feb
Swim 40-50 lengths
5th Feb
50 miles Thames Trot Ultra-Marathon
7th Feb
Weights incline press 36kg Dumbbells 5 x 7 reps, Incline Flys 3 x 7 reps (32kg Dumbbells). Bicep curls 40kg barbell 7x 10reps 45 secs rest between sets. Tricep press 50kg 3x 20reps, Tricep kickbacks 10kg dumbbell 4x15reps