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Don't even know what to call it any more.

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  • Monday morning

    9km cycle to work - 19:39

    A - box squats to parallel
    60kg - 4 x 6

    B - BB Lunges
    25kg - 4 x 6 per leg

    C - pull ups
    3 x 6

    D - weighted planks
    20kg - 3 x 30s

    Cycle home - 9km
    20 mins




  • Bench

    A - Bench
    Up to 100kg x 1
    Pure ****e

    B - close grip bench press
    62.5kg - 4 x 8

    C - DB Tri Ext
    2 x 12.5kg DBs - 5 x 20

    D - BB curl
    20kg - 5 x 12

    E - abz




  • Cycling - 8.5km 17:38
    Managed a 3.5km segment in 5:19 at an average speed of 39.4km/hr.

    A - TBDL squat jumps
    5 x 3

    B - TBDL
    80kg - 2 x 5
    110kg - 2 x 3
    130kg - 3
    150kg - 3
    170kg - 1
    200kg - 1

    C - BB rows
    70kg - 4 x 8

    D - SLDL
    70kg - 4 x 8

    E - Lat pull down
    4 x 10

    F - face pulls
    4 x 15




  • Cycling - 8.5km 17:38
    Managed a 3.5km segment in 5:19 at an average speed of 39.4km/hr.

    6a00d8341bffd953ef01347fab6b92970c-pi

    Nice!




  • It was mostly flat.
    N11 there going towards town from ucd


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  • The road isn't brilliant along those bike lanes. The traffic probably puts paid to keeping that up for much longer.




  • Yeah, I don't use the cycle lanes.
    I stay in the bus lane, bus drivers don't like it but feck them, I'm entitled!




  • Yeah, I don't use the cycle lanes.
    I stay in the bus lane, bus drivers don't like it but feck them, I'm entitled!



    :pac:




  • Thursday
    17km cycling 40 mins

    Rounds of
    16 alternating 1 arm swings - 20kg KB
    5 goblet squats - 20kg
    2 point plank - 10s
    10 rounds




  • Bench

    A - Bench
    Up to 100kg x 3

    B - DB shoulder press
    2 x 22.5kg DBs - 4 x 8

    C - push downs
    5 x 15

    D - BB curl
    22.5kg - 5 x 12

    Cycling
    18km - 40 mins


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  • Monday

    AM

    Cycle 9km - 20 minutes.

    Legs

    Foam rolling

    A - box squats
    65kg - 5 x 5

    B - BB Lunges
    30kg - 4 x 6 per leg

    C - weighted planks
    +20kg - 4 x 30s


    Bench day 1

    A - Bench
    Up to 100kg x 3

    B - close grip bench press
    65kg - 4 x 8

    C - DB Tri Ext
    2 x 16kg DBs - 4 x 15

    D - BB curl
    25kg - 4 x 12

    E - abz

    Cycle home - 9km - 20 mins




  • Tuesday

    AM

    Cycle in
    9km in 20 mins

    30 mins of mobility work including
    Foam rolling
    Crab walks
    Band pull a parts
    Dislocates etc

    PM

    Conditioning

    Block 1
    The Eagle:
    8 rounds of:
    8 x Dbl KB FS with 2 x 16kg Kabs
    20m carry

    Block 2
    The Coyote
    15 swings
    5 goblet squats
    3 push ups
    10 rounds with 30s between rounds

    Core circuit
    Leg raise with 7kg medball
    29 Russian twists with 7kg med ball
    20s cobra stretch
    4 rounds

    Stretching

    9km cycle home - 20 mins




  • Wednesday

    AM

    Cycling - 9km - 19 mins


    Foam rolling
    Stretching
    Band work

    A - bench
    75kg - 5 x 8

    B - DB Shoulder Press
    20kg DBs - 4 x 10

    C - 3 way shoulder raises
    3 x 30

    D - Tri Push downs
    4 x 25

    E - curls
    4 x 12

    PM
    Cycling
    14km - 30 mins




  • Today
    Rest day

    Cycling
    23km - 58 mins




  • Friday AM

    Cycle - 8.5km - 19:52

    A - DB Bench Press
    14s - 8
    20s - 8
    27.5s - 5
    32.5s - 5
    35s - 5
    37.5s - 4

    B - BB OH Press
    20kg - 8
    30kg - 8
    40kg - 3 x 8

    C - Abz

    PM

    Foam rolling
    Stretching

    A - TBDL
    152kg - 5 x 5
    S/s with with weighted planks
    +50kg - 5 x 30s

    B - BB Row
    4 x 8 @ 70kg

    C - RDLs
    4 x 8 with 2 x 28kg KBs

    D - Lat Pull Downs
    4 x 12

    E - Face Pulls
    4 x 15 with purple band

    F - curls
    4 x 12

    Cycling
    18km - 40 mins




  • Weekend was training free.
    Nice DOMS from Friday's training

    Monday AM
    8.3km cycle.
    19:30

    Squats
    A - box squats - 5 x 5 @ 70kg

    B - BB lunges - 4 x 6 per leg @ 32.5kg

    C - hanging leg raises - 4 x 10

    PM

    Bench
    A - up to 102.5 x 2
    Nearly got the third

    B - CGBP - 4 x 8 @ 67.5kg

    C - DB Tri Ext - 4 x 15

    D - curls - 4 x 12

    E - row 1km - 3:32
    Gassed badly at the end

    Cycle - 8.3km
    19:25




  • Tuesday AM

    8.4km cycle in 20:05

    30 mins of mobility work

    PM
    Block 1
    The Eagle:
    8 rounds of:
    8 x Dbl KB FS with 2 x 16kg Kabs
    20m carry

    Block 2
    The Coyote
    15 swings
    5 goblet squats
    3 push ups
    10 rounds with 30s between rounds

    Core circuit
    Leg raise with 7kg medball on ankles - 20s
    20 Russian twists with 7kg med ball
    20s cobra stretch
    4 rounds

    Stretch

    8.4km cycle in 20:00




  • Wednesday AM
    Cycling - 8.4km in 19:35

    A - bench
    77.5kg - 5 x 8

    B - DB Shoulder Press
    20kg DBs - 4 x 10

    C - 3 way shoulder raises
    3 x 30

    D - Tri Push downs
    4 x 25

    E - curls
    4 x 12

    PM
    Cycling
    8.4km in 20:00




  • Thursday AM
    8.3km cycling in 19:00

    C2 rower
    500m - 1:46
    500m - 1:47

    30s on/30s off
    149m
    151m
    148m
    147m
    147m
    153m

    Hand bike
    15 mins

    8.4km cycling in 20:00




  • Friday AM
    Cycling - 8.3km - 19:16

    Foam rolling

    Bench
    A - DB Bench
    12s - 10
    22.5s - 5
    27.5s - 5
    32.5s - 5
    37.5s - 5

    B - BB OH Press
    20kg - 8
    40kg - 5 x 8


    PM
    A - TBDL Programme
    162kg - 5 x 3

    B - BB row
    75kg - 5 x 8

    C - BB RDL
    2 x 28kg KBs - 4 x 8

    D - BB curls- 4 x 12

    E - face pulls - 4 x 15

    F - 6:00 core circuit

    Stretch

    Cycling - 8.4km - 20 mins


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  • Monday AM

    8.4km cycling in 18:23

    Squats
    A - box squats - 5 x 5 @ 75kg

    B - BB glute Bridges - 4 x 6 @ 70kg

    C - BB lunges - 4 x 6 per leg @ 35kg

    C - hanging leg raises - 4 x 10

    PM

    Bench
    A - 102.5 x 1
    100kg - 3 x 1

    B - CGBP - 4 x 8 @ 67.5kg

    C - DB Tri Ext - 4 x 15

    D - curls - 4 x 12

    E - row 1km in 3:26.5

    Cycling - 8.4km in 19:00




  • Tuesday AM
    8.4km cycling - 19:33

    Hang Snatch
    Bar - 3 x 3
    40kg - 3 x 3
    45kg - 3 x 2
    50kg - 3 x 1

    Clean & Jerk
    50kg - 3 x 3

    Hang clean
    70kg - 3 x 3

    Band resisted pull ups
    2 red bands - 5,5,4,4,3,3

    PM
    Block 1
    The Eagle:
    8 rounds of:
    8 x Dbl KB FS with 2 x 16kg Kabs
    20m carry

    Block 2
    15 swings
    3 KB presses each side
    5 push ups
    10 rounds with 30s between rounds

    Core circuit
    Leg raise with 7kg medball
    20 Russian twists with 7kg med ball
    20s cobra stretch
    4 rounds

    8.4km cycle - 20 mins




  • Wednesday AM

    8.4km cycle in 19 minutes

    A - bench
    75kg - 5 x 8

    B - DB Shoulder Press
    20kg DBs - 4 x 10

    C - 3 way shoulder raises
    3 x 30

    D - Tri Push downs
    4 x 25

    E - curls
    4 x 12

    PM
    8.4km - 20 mins




  • Wed AM

    Cycling - 8.4km - 21 mins

    A - Bench
    72.5kg - 5 x 8

    B - DB Press
    2 x 20kg DBs - 5 x 8

    C - 3 way shoulder raise
    3 x 30

    D - Peterson Step ups
    4 x 8 per leg

    PM
    8.2km cycling - 18:21




  • Friday AM
    Cycling - 8.3km - 19:16

    Stretch
    A1 - box squat
    80kg - 6 x 6

    A2 - DB Bench
    12s - 10
    30s - 6 x 5

    B1 - BB OH Press
    20kg - 8
    50kg - 5 x 8

    B2 - BB lunges
    37.5kg - 4 x 6 per leg

    B3 - hanging leg raises
    4 x 10

    PM
    A - TBDL Programme
    162kg - 4 x 5

    A2 - Palloff Preas
    Alphabet - 2 x each side

    B - BB row
    75kg - 4 x 8

    C - BB RDL
    75kg x 8

    D1 - curls - 15
    D2 - oh triceps ext - 15
    D3 - plate raises - 15
    D4 - face pulls - 15 3 rounds

    F - 6:00 core circuit

    Stretch




  • Monday
    A1 box squats
    6 x 6 @ 85kg
    A2 Bench Press
    Up to 100kg - 1 x 2 and 4 x 1

    B1 - BB lunges - 4 x 6 per leg with 40kg
    B2 - band assisted dips - 4 x 8

    C1 - Tri push downs - 4 x 20
    C2 - BB curls - 4 x 12
    C3 - Peterson step up - 4 x 10 each leg
    C4 - BB calf raises - 4 x 20

    8.3km cycling
    21:30




  • Tuesday AM
    8.4km cycle - 18:08

    Circuit training
    60s on, 15s off
    1 minute rest

    Heavy bag - 5 kicks left, 5 kicks right - repeat
    Treadmill - 19.2km/hr
    Bike - level 25 out of saddle - 60rpm
    Rowing machine - 1:43 pace
    Cross trainer - level 12

    3 rounds

    PM
    2nd round of circuits
    Circuit training
    60s on, 15s off
    1 minute rest

    Heavy bag - 5 kicks left, 5 kicks right - repeat
    Treadmill - 19.2km/hr
    Bike - level 25 out of saddle - 60rpm
    Rowing machine - 1:43 pace
    Cross trainer - level 20

    3 rounds

    8.4km cycle - 20 mins




  • Wednesday AM

    8.4km cycle in 19 minutes

    A - bench
    75kg - 5 x 8

    B - DB Shoulder Press
    22.5kg DBs - 8,7,7,7

    C - 3 way shoulder raises
    3 x 30 with 2 x 6kg DBs

    D - Tri Push downs
    4 x 25

    E - curls
    4 x 12

    PM
    8.4km - 20 mins

    Thursday - 17km cycling

    Friday AM
    Cycling - 8.3km - 19:16

    BB OH Press
    20kg - 8
    50kg - 5 x 8

    PM
    A - TBDL Programme
    172kg - 4 x 3

    A2 - Palloff Preas
    Numbers 1-10 - 2 x each side

    B1 Pull ups
    +5kg - 2 x 3
    BW - 2 x 5
    Band assisted - 2 x 8

    B2 - KB RDLs
    2 x 32kg KBs - 4 x 8

    C1 - curls - 12
    C2 - oh triceps ext - 12
    C3 - plate raises - 10
    C4 - lateral raises - 10
    3 rounds

    F - 6:00 core circuit

    Stretch




  • I bought the Ashman Strength System ebook yesterday and I found myself really really liking the template, the exercises given as options for the template and the way that it's periodised into easy to manage blocks and its a 4 day a week programming hitting lower body push and hinge, upper body push and pull, and arms twice a week with and being hit 4x a week and with conditioning built in.

    It's a really good looking document.

    So I started it today

    Week 1
    Block 1
    Day 1

    Squat
    75kg - 3 x 10

    RDLs
    80kg - 3 x 10

    Shrugs
    80kg - 3 x 20

    Chins
    6,6,5,5

    BB curls
    20kg - 3 x 20

    Leg raises
    3 x 12

    Conditioning
    15 mins of fairly high intensity swimming

    20 mins medium intensity cycling (25km/hr average)


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  • Tuesday

    8.4km cycling - 20 mins

    Inc BB Bench
    62.5kg - 4 x 10

    DB Rows
    37.5kg - 4 x 8 each side

    Klokov Press
    25kg - 4 x 12

    Decline sit ups
    3 x 15

    Triceps Band Pushdowns
    Green band - 3 x 20

    8.4km cycling - 20 mins


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