narwog81 Registered User
#1

BW: 92kg

poor diet, poor sleep, no routine, weak ankle, BF% too high, strength mediocre, cardio poor.

let's try get this show back on the road. Would like to be in a position to play some social rugby in September.

Goals

Cop on and clean up
Drop below 90kg
See a physio to progress the chronic ankle

W1

Mon

25min easy run

Tues

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x10 90kg

B 2x15 30kg Inc DB Bench

C1 4x10 70kg BB Row
C2 4x10 BW Pullups

D1 3x10 17.5kg DB Curl
D2 3x10 BW Dips

narwog81 Registered User
#2

25min easy run

3x10 BW Pullups
3x10 BW dips

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narwog81 Registered User
#3

5km easy run - 22.55

Avg Pace - 4.35

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narwog81 Registered User
#4

A 4x10 70kg Bench

B 4x10 40kg Military Press

C1 4x10 32kg KB Single arm row
C2 4x10 40kg Lat pull down

D1 4x10 17.5kg DB curl
D2 4x10 BW dips

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narwog81 Registered User
#5

5km easy run - 23.06

Avg Pace - 4.37

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narwog81 Registered User
#6

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x5 95kh

B 2x15 30kg Inc DB Bench

C1 4x12 70kg BB Row
C2 4x10 BW Pullups

D1 4x10 20kg DB Curl
D2 4x10 BW Dips

Pm

7km recovery run - 35.14

Avg Pace - 5.02

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narwog81 Registered User
#7

BW: 92kgs

Sun
A Bench
1x10 60kg
4x10 75kg

B 4x10 40kg Military Press

C1 4x15 Band Pull-apart
C2 4x10 BW Pullups

D1 4x10 20kg DB Curl
D2 4x10 BW Dips


Mon

30mins foam roll (calves/quads)

A1 3x10 Single leg glute raise
A2 3x15 plate12 ab pull down

B1 3x10 50kg BB squat
B2 3x15 10kg weighted situp

C1 3x10 80kg BB deadlift
C2 3x10 medball mountain climbers

narwog81 Registered User
#8

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x6 85kg
1x5 95kg

B 2x15 30kg Inc DB Bench

C1 4x12 70kg BB Row
C2 4x10 BW Chinups

D1 3x10 22.5kg DB Curl
D2 3x10 BW Dips

1 person has thanked this post
narwog81 Registered User
#9

20min foam roll (calves/quads)

5km row - 19.30

1.57 avg pace

narwog81 Registered User
#10

15mins foam roll (calves/quads)

A1 3x10 Single leg glute raise
A2 3x15 plate13 ab pull down

B1 3x10 50kg BB squat
B2 3x15 10kg weighted situp

C1 3x10 90kg BB deadlift
C2 3x10 TTB

narwog81 Registered User
#11

5km run - 23.32

Avg Pace - 4.42

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narwog81 Registered User
#12

A Bench
1x10 60kg
4x10 80kg

B 4x8 45kg Military Press

C1 4x10 TRX Rows
C2 4x10 BW Pullups

D1 3x12 20kg DB Curl
D2 3x12 BW Dips

2 people have thanked this post
narwog81 Registered User
#13

BW: 89.9kg

A1 Deadlift
1x10 60kg
3x8 100kg
A2 3x20 plate14 ab pull down

B1 3x10 60kg BB squat
B2 3x10 TTB

narwog81 Registered User
#14

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x10 90kg
1x5 95kg

B 2x15 30kg Inc DB Bench

C1 4x12 80kg BB Row
C2 4x10 BW Pullups

D1 3x10 22.5kg DB Curl
D2 3x15 BW Dips

narwog81 Registered User
#15

35min easy run

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