[narwog81]

20mins intervals - 45s @15kph - 1min @9kph

3x10 10kg Overhead Squats

hamstring stretching

band pull-aparts

foam rolling

[narwog81]

Repitition Upper Body

cycle warmup

DB Bench Press
1x10 20kg
2x15 28kg
1x10 28kg

Military Press
1x10 bar
1x10 30kg
4x8 42.5kg

4x12 55kg Lat Pull-down
4x12 12kg DB Power Clean

3x10 32kg DB Shrugs

3x8 18kg DB Curls

[narwog81]

50km cycle Galway-kilcolgan-kinvara-kilcolgan-oranmore-galway.

fooked.

[narwog81]

Legs

3x10 10kg Overhead Squats

Squats
1x10 bar
1x10 30kg
1x10 40kg
4x10 50kg

Barbell Lunges
1x10 bar
3x10 40kg

RDLs
4x10 22kg
4x10 BW Single-leg

2x10 pistol squats

[narwog81]

3x10 10kg OH Squats
3x15 band pull-aparts

3x2min planks
3x5 pistol squats

hamstring and glute stretching

3km run on treadmill in 12mins (speed @ 14.5kph)

[narwog81]

Max Effort - Upper Body

cycle warmup

Bench Press
1x10 bar
1x10 50kg
1x6 60kg
1x5 70kg
1x5 80kg
1x5 85kg
1x3 87.5kg

2x14 26kg Inc DB Press

4x12 65kg Bentover row
4x12 12kg Rear delt raise

3x12 32kg DB Shrugs
3x10 37.5kg BB Curls

[narwog81]

Legs

Cycle warmup

3x10 15kg OH Squats

Squats
1x10 20kg
1x10 40kg
4x10 55kg

RDLs
3x10 30kg
3x10 5kg plate (single leg)

BB Lunges
1x10 20kg
3x10 42.5 kg

3x10 swissball curls


saw the physio today, got the green light to heavier on the squats, hopping drills added to the rehab too. think ill stay with 4x10 for a while more anyway and up it by 5kg a week.

[narwog81]

3x10 15kg endoboard squats

3x10 swissball hamstring curls

stretching and foam rolling

hopping (both legs) 3x5
vertical
long
diagonal
shuttles
triple-hop

core and balance work


got a core and balance program, gonna try do it three times a week along with the hopping. got some strange looks today in the gym!

[narwog81]

Repitition Upper Body

was in a different gym today so had to make do with what equipment was there, serious lack of DBs.....

band pull-aparts

Bench Press
1x20 20kg
3x15 60kg

4X6 BW Pull-ups
4X12 13kg DB Power cleans

Military Press
1x10 20kg
4x10 42.5kg
1x5 45kg

3x20 50kg BB Shrugs
3x8 18kg DB Curls


happier with military press, 45kg 4x10 should be an interesting attempt next week.

[narwog81]

Legs

3x10 20kg OH Squats
3x20 BW Lunges

Squats
1x10 20kg
1x10 30kg
1x10 50kg
4x10 60kg
1x1 90kg
1x3100kg

RDLs
1x10 20kg
4x10 50kg

4x10 42kg Ab-pull downs


quick session, have an exam this afternoon and doing the 12 pubs after so wanted to get the squats in today at least.
had no trouble with the 4x10 @ 60 so decided to see what 100 felt like, felt heavy on the shoulders but still plenty in the legs, bring on the new year!

[narwog81]

3x10 20kg OH squats

Band pull-aparts

squats
1x10 20kg
1x10 50kg
1x5 90kg
3x3 100kg

deadlifts
2x10 60kg
2x10 100kg

military press
2x5 60kg

bench-press
1x10 60kg
2x5 85kg

2x21 30kg BB Curls


try keep things ticking over during xmas, start back at it again properly on the 4th jan...

[narwog81]

duathlon cancelled today due to the icy roads, rescheduled for valentine's day.... disappointed, would've been nice to see where im at, suppose ill head to the gym later so....

[narwog81]

3x10 20kg OH Squats

Bench Press
1x10 50kg
1x10 70kg
1x5 80kg
1x2 90kg
fail 100kg
1x15 60kg

3x10 20kg OH Squats

3x10 16kg DB Curls

Deadlifts
1x3 100kg
1x3 120kg
1x3 140kg
1x1 150kg


messing around in the gym at work, gonna test all my 1RMs properly in the first week of jan and go from there now that i have the green light to go heavy on the legs, have some sort of idea of what to aim for in all 4 lifts now(BP,MP,DL + SQ).

[narwog81]

OH Squats
1x10 20kg
2x10 25kg

band pull aparts

3x8 BW pull-ups

3 sets of core pyramids with medicine ball

military press
1x10 20kg
1x10 40kg
belt
3x8 50kg

3x12 face pulls
3x20 ab pull downs
3x2min planks

[narwog81]

Originally Posted by narwog81

so to sum up, my non-knee related goals before end of 2009 are:

sub 12min 3.2km run
3x8 85kgs+ bench press
3x8 50kgs military press achieved 3/1/10
3x10 BW pull ups 3x8 3/1/10
@ ~88kgs BW 87kgs 3/1/10

will try the bench tomorrow and maybe the run on tuesday.