The only easy day was yesterday

G86 · 01-07-2010 11:24pm

narwog81 wrote: »

they are a nightmare! get some strange looks doing them too:D

Most people are just seriously impressed by rings workouts, trust me, the 'looks' are probably just out of curiosity...and envy! (or if they're chicks, it's prob just plain perving:pac:) If you can do pull ups you should sooo try some other stuff on them too!

narwog81 · 04-07-2010 12:02pm

sprint triathlon

1 hr 26 mins

swim 17mins

disappointed, can do it a lot faster but got a fairly decent kick to the face which shhok me a bit!

bike 39mins

again disappointed, there was a fairly strong wind and i had it in my head to conserve energy for the run but i could have went a lot harder, i'll know for next time!

run 24mins

happy enough with this.

came 21st in my age group which was nice, had a great day at it and will def be doing more this summer!

narwog81 · 06-07-2010 8:31pm

upper body

tried a new gym in dub with a mate, just messing aorund really

3x20 28kg DB press

bench
1x10 60kg
1x8 70kg
3x3 90kg
1x15 50kg

2x8 60kg CGBP

2x10 17kg DB shoulder press
1x10 40kg Military press

3x10 100kg single leg press

tricep stuff

narwog81 · 08-07-2010 7:14pm

streching and foam rolling

core workout (planks,situps,med ball,v-upsx3)

band stuff

20km cycle - 40mins

narwog81 · 13-07-2010 6:09pm

ME Upper Body

Bench
1x20 20kg
1x10 50kg
1x8 70kg
1x6 80kg
1x4 90kg

2x10 27.5kg Inc DB Press

4x12 55kg BB Bentover Row
4x12 10kg DB Power Clean

4x12 35kg DB Shrugs
4x12 20kg EZ Bar curls

2km run - 8mins

narwog81 · 14-07-2010 10:43pm

Legs

3x10 20kg OH Squats

1x5 24" Box jumps
5x3 36" Box jumps

1x10 60kg Deadlifts
3x5 100kg

1x10 60kg Squats
3x5 80kg

3x10 Hanging leg raises

2x4 60kg Military Press
1x1 70kg
1x1 80kg PR

Core work

20mins run - 4km

narwog81 · 11-08-2010 6:32pm

right im gonna start logging again, travelling a lot with work these days so cant really maintain a consistent program, just gonna keep tippping away at the weights when i can and run/cycle most days if possible.

BW: 85kg

Monday

1mile jog: 7.20

Bench
1x10 20
1x10 60
3x5 85
1x10 60

Deadlift
1x10 60
3x8 100kg

3x10 chins
3x10 dips

3.2km run: 12.30

Tuesday

1hour rugby training - first one in 2 years:D

Wednesday

30km cycle - hill circuits

narwog81 · 12-08-2010 2:21pm

intervals

800m jog and stretch

4x800m

2.46
2.48
2.49
2.50

800 jog and stretch

happy enough, was aiming for 3.12 as that translates to a 4min 1km but ill take faster! consistency was good aswell, will add another rep to this when i repeat it.

narwog81 · 14-08-2010 1:34pm

Friday

10km jog

Today
1km jog 4.30

DB Bench
1x10 20kg
3x5 38kg

Squats
1x10 20kg
1x10 50kg
3x5 85kg

Military Press
1x10 20kg
3x10 40kg

3x10 Tricep pushdowns
3x10 hanging knee raises

90sec plank

narwog81 · 01-09-2011 4:43pm

Weight 82kgs
BF % 12.5

Skinfolds:
Bicep 4mm
Tricep 6mm
Subscap 11.5mm
Supra 8mm

Today

7km run - 33mins

Ring pullups
7/6/6/8/9

3x20 tricep dips
3x10 32.5 DB shrugs

Deadlifts
1x10 60kg
1x8 100kg
1x3 120kg

narwog81 · 02-09-2011 5:22pm

3x15 bandpulls
Med ball chops

8/8/8/6/6 pullups

Bench Press
1x10 50kg
3x5 70kg

Weighted dips
1x10 +10kg
3x8 +15kg

3x12 30kg DB Shrugs
3x8 40kg BB Curls

3x60sec plank
2x45sec side plank

narwog81 · 03-09-2011 3:45pm

10 mile run- 1 hr 29min

Nice easy pace, hilly route.

narwog81 · 05-09-2011 8:02pm

In bits after electric picnic...

8/8/6/7/8 pullups.

narwog81 · 06-09-2011 8:55pm

9.5 km run - 45min

Very windy, slow start, last 2km in 7.20

narwog81 · 07-09-2011 3:51pm

3x15 Bandpulls
RDLs
Med ball chops

8/8/7/7/10 Ring pullups

Squats
1x10 20kg
3x8 60kg
1x5 80kg

Weighted Dips
1x10 BW
3x10 +15kg

3x15 50kg Bench Press
3x12 32.5kg DB Shrugs

3x2min planks
3x1min side planks

narwog81 · 09-09-2011 2:12pm

3x15 bandpulls
3x15 medball chops
3x10 pushup and rotate

8/8/7/7/8 ring pullups

Military Press
1x10 20kg
3x5 50kg

Deadlift
1x10 50kg
3x8 70kg

DB Curls
2x8 17.5kg
1x8 20kg

Serious DOMS in the hammers from the squats on Wednesday, that'll teach me not to squat for a year!

narwog81 · 15-09-2011 1:10pm

Bad week for training with work...

Tues

8/7/6/7/8 pullups

Wed

Up in the hills all evening

Thurs

9/8/7/8/9 pullups

30min run

narwog81 · 16-09-2011 11:51am

500m row
40 squats
30 sit-ups
20 pushups
10 pullups

4 min 50

narwog81 · 17-09-2011 6:38pm

10 min jog

1 mile 6.03

60 pushups
40 sit-ups
2 min front plank
2 min side planks

1 mile 5.39

10 min jog.

against the wind for the 1st mile rep, with it for the 2nd, reckon split the difference at 5.50 for each is about right.

narwog81 · 20-09-2011 7:19pm

Mon

10/9/8/7/12 pullups

6km hilly run 35 min

Tues

/10kg vest

10 pullups

3x
100m hill run
30 squats
20 pushups
10 situps

7 min

narwog81 · 22-09-2011 6:34pm

6/7/8/9/11 pullups

5x

5 pullups
10 pushups
15 squats

7min

narwog81 · 24-09-2011 4:24pm

Am

25min jog

pm

Unintended rugby match

narwog81 · 25-09-2011 8:03pm

5km road race.

19.37

Splits 1km 3.20
1m. 5.35
2km 7.11
2m. 12.20

Hips and legs very stiff after rugby last night, dug deep to go sub 20

narwog81 · 28-09-2011 1:35am

7/8/9/10/11 pullups

65min easy run

narwog81 · 28-09-2011 3:00pm

3x15
Band pulls
Med ball chops
Med ball RDLs

12/10/8/7/12 ring pullups

5x1min plank

Bench press
2x10 50kg
1x8 70kg
1x5 80kg

Dips
1x10 BW
3x8 +20kg

3x3 ring pullups BW + 20kg

narwog81 · 03-10-2011 9:55pm

6/7/8/9/12 ring pullups

Dips
1x20 BW
1x10 +20kg

2x5 BW +20kg ring pullups

4km run - 20mins

narwog81 · 04-10-2011 6:08pm

35 min easy jog

narwog81 · 05-10-2011 3:35pm

10km - 43mins

narwog81 · 05-10-2011 5:40pm

Pm

12/10/12/10/10 ring pullups

3x15 BW dips

3x12 35kg DB Shrugs
3x8 17.5kg DB Curls

narwog81 · 06-10-2011 7:08pm

Bands/med ball/ RDLs

Military press
1x10 20kg
3x5 50kg

3x
500m row
3x8 90kg Deadlift
30 pushups

The only easy day was yesterday

Comments