Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi all,
Vanilla are planning an update to the site on April 24th (next Wednesday). It is a major PHP8 update which is expected to boost performance across the site. The site will be down from 7pm and it is expected to take about an hour to complete. We appreciate your patience during the update.
Thanks all.

The only easy day was yesterday

Options
1…34689…13

Comments

  • Options
    #152
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Sat

    Rugby match


  • Options
    #153
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    1km run - 5min

    10x
    5 ring pullups
    10 pushups
    15 squats.

    12 min

    1km - 4.10

    3x5 ring pullups BW+15kg
    3x10 dips BW +15kg

    3x1min planks


  • Options
    #154
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Wed

    Rugby. Sprained ankle.


  • Options
    #155
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x5 ring dips

    Bench Press
    1x12 20kg
    1x10 50kg
    1x8 60kg
    1x6 70kg
    1x5 80kg
    1x1 90kg

    2x12 25kg Inc DB Press

    4x12 50kg BB Bentover Row
    4x12 10kg DB power clean

    3x10 15kg DB Curl
    3x12 35kg DB Shrug


  • Options
    #156
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Sat

    Squats
    1x10 20kg
    1x8 50kg
    1x6 70kg
    1x5 90kg
    1x3 100kg
    1x1 110kg

    3x10 10kg reverse-hypers

    4x5 BW chest to bar chinups

    3x10 15kg Plate woodchops

    3x10 5kg single leg RDLs

    3x2min plank


  • Advertisement
  • Options
    #157
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    45mins LME circuits


  • Options
    #158
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    2.5km kayak/6km hill run/13km bike/4km run

    1.35.


  • Options
    #159
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    45min LME circuits


  • Options
    #160
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Mon

    7 point functional movement screen.

    18/21. No major issues bar some tightness in my shoulders.

    Tues

    Shoulder stability stuff

    3x
    20 lunges w/ 15kg plate overhead
    10 24" box jumps
    10 pullups

    3x15 BW dips
    3x12 35kg DB Shrugs

    Core circuit


  • Options
    #161
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    1km run - 4min

    Rings
    1x10 pushups
    1x10 pullups
    3x6 dips

    3x5 30kg DB Bench
    1x10 marine pushups
    50 squats


  • Advertisement
  • Options
    #162
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    4 x 10 26kg DB bench (Swiss ball)
    4 x 5 BW + 16kg Pullups

    3 x 8 50kg RDL
    3 x 8 50kg BB row

    6km run - 28min


  • Options
    #163
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km run - 35min


  • Options
    #164
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Rings
    3x10 pushups
    3x6 dips

    Squats
    1x10 20kg
    1x5 60kg
    1x10
    3x6 80kg

    Military Press
    1x10 20kg
    3x6 40kg

    3x20 lunges w/ 15kg plate over head

    2x90sec plank
    1x2min

    3x10 Swiss ball rollouts
    3x10 glute bridges


  • Options
    #165
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    1 hour slow running


  • Options
    #166
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    1 hour running and hill sprints with 35lb backpack


  • Options
    #167
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 30kg DB bench
    3x10 BW Ring Pullups

    3x10 35kg DB row
    3x10 BW Dips

    3x10 35kg DB Shrugs


  • Options
    #168
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    40min run - 7.5km


  • Options
    #169
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 ring pushups
    3x10 med ball chops
    3x10 med ball squat and press

    Squats
    1x10 20kg
    1x10 50kg
    3x8 80kg

    Military Press
    1x10 20kg
    3x8 40kg

    3x10 35kg DB Row
    3x10 20kg Inc DB Press
    3x8 17.5kg DB curl
    3x10 BW dips

    3x10 hanging leg raise


  • Options
    #170
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    35 min run


  • Options
    #171
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 ring pushups
    3x10 med ball chops
    3x10 med ball squat and press

    3x10 30kg DB Press

    Deadlift
    1x10 60kg
    3x10 80kg

    3x10 BW +15kg Dips
    3x10 BW +15kg pullups


  • Advertisement
  • Options
    #172
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    25min run


  • Options
    #173
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    10min jog

    6x400m - 75sec pace

    10 min jog

    Pm

    3x10 ring pushups
    3x10 med ball chops
    3x10 med ball squat and press
    3x10 band pulls

    Squats
    1x10 20kg
    1x10 50kg
    3x10 80kg

    Military press
    1x10 20kg
    3x10 40kg

    3x8 37.5kg DB rows

    3x10 22.5kg Inc DB press
    3x10 BW dips

    3x8 17.5kg DB Curls

    Core
    2x90sec plank
    3x10 17.5kg Russian twist
    1x10 hanging leg raises


  • Options
    #174
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    30min run


  • Options
    #175
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    4km tempo run - 16.28

    Avg HR - 168

    Avg pace - 4.06 min/km



    finally got my new garmin!


  • Options
    #176
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Hip flexor/ring pushup/band pulls parts/med ball chop/med ball squat + press

    Deadlift
    1x10 60kg
    3x8 90kg

    DB Bench press
    1x10 20kg
    3x8 32.5kg

    3x10 22.5kg Inc DB press

    3x10 37.5kg DB Shrugs
    3x10 BW Chinups

    2x10 37.5kg DB Rows

    Core
    3x10 20kg side bends

    Leg raises/planks/bridging


  • Options
    #177
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km easy run - 29.15

    Avg HR - 141

    Avg pace - 4.52 min/km


  • Options
    #178
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km steady state run - 25.55

    Avg HR - 164

    Avg pace - 4.18 min/km


  • Options
    #179
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    12km endurance run - 57.59

    Avg HR - 150

    Avg pace - 4.49 min/km


  • Options
    #180
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Week|Run|Distance|Strength|Other|
    1|6|40km|2|nil
    2||||


  • Advertisement
  • Options
    #181
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Ring pushups/med ball chop/squat & press

    DB Bench
    1x10 25kg
    3x10 32.5kg

    3x8 25kg DB Inc Bench

    Military Press
    1x10 20kg
    3x6 45kg

    3x10 BW dips
    3x10 20kg side bends
    3x10 10kg DB cleans

    DB curls
    1x8 17.5kg
    2x6 20kg

    3x5 +15kg Ring pullups
    3x5 +15kg dips


    XC race this Wednesday so no squats.


Advertisement