Rob T's Training Log

6 April 2011

IP warm up x 3

10' mins on prowler - 100kg - 9 pushes in 10 mins. Just hit a wall after about 8 mins and couldn't get another in, legs were just too heavy. Was going one for one with another guy and think i just burned myself out going too hard too early.

Then about 45 mins rolling and drilling the butterfly sweep with Danny.

Since IP closed I've started back working and my hours are pretty hectic, been mostly doing some of the warmups when I finish work just to keep some of the mobility work going.

Tuesday 26/04/11

Warm Up x 3

Sumo Squat Walk
Scap Push ups x 10
Leg Swings x 10
Band pull aparts x 10
Groin Rotations x 10
Wall Slides x 10
Quad Walk x10 each leg

10' conditioning block

12kg Kettlebell one handed wings - 20'' swings with 40'' rest
Averaged 12 swings per round
These seemed too easy, worked up a sweat but it was no prowler pushing. Hands up who misses IP! Might move up to 16kg Kettlebell next time

15' workblock

12kg Kettlbell Press x 5 each side
12kg Kettlebell Unsupported Rows x 5 each side
12kg Kettlbell Goblet Squat x 5

8 rounds plus the presses

I know have a program so all that's left now is for me to implement it I suppose.

10 May 2011

Conditioning

Warm Up x 3

Reverse Lunges 5&5 12kg KB
12kg KB Press 5&5
12kg KB Row 5&5

Got 7 rounds plus the lunges, think the 12kg on the lunges might have been too heavy as they were very tough and quads are sore today!

12kg KB Goblet Squat x 10
12kg KB Upright Row x 10
2 x 12kg KB Press x 10

The Upright Row was pretty easy, the presses were very tough especially after doing them one handed in the first block.

Got 5 and the squats.

Then did some static stretching.

Started to sort my diet out this week aswell. Working off guides I found on Lyle McD's website I'm aiming for 2,400 kcal per day with 150 grams of protein.

Might start logging my daily calorie intake.

Strength 1 - 13 May 2011

I don't know what the bars at home weigh so it's weight is not included in any of the following.

Warm Up x 3

Squats

Bar x8
10kg x 8
20kg x 5
30kg x 5
40kg x 5
44.6kg x 5
49kg x 5

Found the last rep on the last set tough enough.

RDL's
Bar x 10
9kg x 10
13.6kg x 10
18kg x 10
22.6kg x 10

Probably started out too light on this as I didn't really start to feel it until later sets, was my first time to do this though.

Weighted Bridging
60''
30''
28''

Overreached on first set and was burnt out for next two.

Barbell Rows
9kg x 8
13.6 x 8
18kg x 5
22.6kg x 5
27kg x 5
31.6kg x 5
36kg x 5

Bench Press
10kg x 10
20kg x 10
30kg x 10x 3

Didn't go heavier as I had a slight pain in my shoulder yesterday morning and didn't want it to to flare up again.

Overheard Plate Arches
5kg x 3 x10/10

Bicep Culrs

EZ Bar with 10kg 5 x 10
as light as this weight was felt difficult on the last set.

Then some static stretching.

Felt really good after this session, glad to be back doing some strenth sessions.

No training for 7 days because work was mental! Should be back to normal working hours for next while anyway.

Monday 23 May 2011 - Conditioning

warm up x 3

Reverse Lunges 5&5 12kg KB
12kg KB Press 5&5
12kg KB Row 5&5

Got 6 rounds plus the Presses. One last round than last time.

12kg KB Goblet Squat x 10
12kg KB Upright Row x 10
2 x 12kg KB Press x 10

Again the presses were very tough especially after doing them one handed in the first block.

Got 5 and the upright rows. Practically the same as last time.

Felt good to be doing something again after a week sitting in front of a PC.

Strength 2 6 June 2011

Warm up x 3

Straight Bar Deadlifts

2 x 8 40kg
1 x 5 50kg
1 x 5 60kg
1 x 5 69kg
1 x 5 73.6kg
1 x 5 80kg

Step Ups (onto a bench)

2 x 10/10 at BW
2 x 10/10 holding 10kg plate

Side Bridging
40/40
35/35
30/30

Standing Military Press

2 x 8 Just bar
1 x 8 9kg
1 x 5 13.6kg
1 x 5 20kg
3 x 5 29kg

Still feeling these in my lower back so didn't try to go heavier.

Inverted rows

5 x 10 Knees at 90degrees

Lying Tricep Press using an EZ bar
1 x 10 Just bar
1 x 10 4.6kg
1 x 10 9kg
2 x 13.6kg

Didn't try to up the weight in the exercises because my body was tight as hell after Saturday's workout. Planning to get two conditioning sessions in this week and then two more strenght at the weekend.

Tuesday 14 June 2011

Warm up x 2

15' block

12kg KB Reverse lunges x 5/5
12kg KB Press x 5/5
12kg KB Rows x 5/5

9 rounds

15' block

12kg KB Goblet Squats x 10
12kg KB Upright Rows x 10
12kg KB Press x 10

6 Rounds

Static stretching

Happy with first block becuase I still have some DOMS from weekend, second block I just couldn't get it together, felt like I had another round or two in me.

Happy to be back doing conditioning, hope to keep it up for next 8 weeks while I have two interns in work

Strength 2 - 18 June 2011

Warm Up x 3

Deadlift

40kg x 8 x2
50kg x 5 x 1
60kg x 5 x 1
80kg x 5
90kg x 5
100kg x 5

Video of last set

http://www.youtube.com/watch?v=drj28OpZnSU

Step Ups
1 x 12/12
5kg x 12x 12
10kg x 12/12
15kg x 10/10

Side Bridging

50/50
45/45
45/45

Military Press
Bar x 8
10kg x 8
20kg x 5
29kg x 5 x 2
33.6kg x 4

Still not getting better at these!!

Last set

http://www.youtube.com/watch?v=mv4gnAJdqe8

Inverted rows
90 degrees
12 x 3
10 x 2

EZ bar tricep

10kg x 10 x 4

Wednesday 22 June 2011 Conditioning

Didn't have enough calories during the day and felt rather sluggish so was just happy to get through the session.

15' workblock

Reverse lunges x 5/5
12kg KB Press x 5/5
12kg KB Row x 5/5

9 Rounds

15'workblock

Goblet squats x 10
12kg KB press x 10
16kg KB Upright row x 10

6 rounds

Will Heffernan wrote: »

I am seeing a pattern here.

Is that a good or bad thing for me?

17 July 2011 - Strength session

Another huge gap without any sessions, hoping things are going to be calmer until 19 August when I change departments. After that it's hard to know now whether the hours will be better or worse.

Deadlifts worked up to 90kg x 5 and my grip just gave up. Hands locked up into a set of claws and took a few mins to open my fingers up.

Didn't push myself for rest of session after that and just met the same figures as last time I did S2.