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

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Comments



  • Just always wondered about cryo cos the temperatures are mind boggling.

    Good log though. A good read.




  • Am cycle
    8.5km - 22:30

    4 Rounds of:
    Med ball throws - 2 x 3 with 7kg med ball
    32kg KB suitcase carry - 30m each side
    32kg KB rack carry - 30m each side
    32kg KB Waitor carry - 30m each side
    Mini Banded duck walk - 10 steps forward/10 steps back
    Mini banded crab walk - 10 steps left/10 steps right

    Pm cycle
    8.5km - 25 mins - v windy




  • Am cycle
    8.5km - 22:30

    Am Shoulders
    Military Press
    20 - 5
    30 - 5
    40 - 5
    47.5 - 5
    50 - 5
    52.5 - 10

    Paused reps
    40 - 3 x 5

    35kg - 5 x 10

    Band assisted chin-ups - 5 x 10

    Evening session
    Box squats
    Bar - 5
    40 - 5
    60 - 5
    80 - 5
    100 - 5
    120 - 5
    130 - 5

    100 - 3s eccentric - 3 x 5


    OH squat - 2s in bottom position
    30kg - 5 x 10

    Good mornings
    30kg - 5 x 10

    Pm cycle
    8.5km - 22:00mins




  • Wednesday
    Am cycle
    9.1km - 22:10

    Pm cycle
    8.5km- 22:30


    Thursday
    Am cycle
    9.1km - 22:10

    Pm cycle
    8.5km- 20:39

    Friday

    Am cycle
    9.1km - 22:10

    Am Session
    Foam rolling
    Dynamic Strerching

    Clean drills
    6 x 3

    Cleans
    Pull from floor to mid shin
    Clean pulls
    Power clean from floor
    50kg - 4 x 3

    Power cleans
    60kg - 2 x 3
    70kg - 2 x 3
    80kg - 2 x 2

    Jerks
    70kg - 3 x 3
    80kg - 5 x 1

    Core work
    3 point Planks - 4 x 30s
    Med ball Russian twists - 4 x 20

    PM session:
    Deadlift
    60 - 5
    80 - 5
    100 - 5
    120 - 5
    140 - 5,6

    Bench press
    Bar - 2 x 10
    40 - 2 x 10
    50 - 5
    60 - 5
    65 - 5
    75 - 5
    85 - 10

    Inc DB bench press
    20kg DBs- 5 x 10

    DB row
    27.5kg DBs- 5 x 10 each side

    Curls - 4 x 8
    Planks - 4 x 30s
    Side planks - 4 x 15s each side

    Pm cycle
    8.5km- 22:30




  • Am cycle
    8.5km - 22:30

    PM
    Shoulders
    A - Military Press
    20 - 5
    30 - 5
    35 - 5
    42.5 - 5
    50 - 3
    57.5 - 3
    65 - 6

    B1 - Paused military Press
    50 - 5 x 3

    B2 - trap bar shrugs
    5 x 15

    C1 - chins
    BW - 4, 3
    Assisted - 10,9,8

    C2 - double KB Press
    2 x 20kg KBs - 5 x 10

    D1 - lateral raises - 3 x 12
    D2 - rear Delt flies - 3 x 12
    D3 - front raises - 3 x 12

    Pm cycle
    8.5km - 21:17 mins - snowy


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  • Tuesday
    Am cycle
    8.5km - 22:30

    AM
    Shoulders
    A - Military Press
    20 - 5
    30 - 5
    35 - 5
    42.5 - 5
    55 - 5
    60 - 3
    67.5 - 4

    B1 - Paused military Press
    50 - 5 x 3

    B2 - trap bar shrugs
    5 x 15

    C1 - chins
    BW - 5,4
    Assisted - 10,9,8

    C2 - double KB Press
    2 x 20kg KBs - 5 x 10

    C3 - Klokov Press
    20kg BB - 5 x 6

    D1 - lateral raises - 3 x 12
    D2 - rear Delt flies - 3 x 12
    D3 - front raises - 3 x 12

    Pm cycle
    8.5km - 21:17 mins

    Wednesday

    Power cleans & jerk
    Bar - 3 x 5
    40 - 3 x 3
    50 - 3 x 3
    60 - 3
    65 - 2
    70 - 2
    72.5 - 1
    75 - 1
    77.5 - 1
    80 - 1
    82.5 - 1

    Box Squats
    Bar - 2 x 5
    60 - 5
    80 - 5
    100 - 5
    107.5 - 5
    122.5 - 3
    137.5 - 2




  • Am cycle

    Week off last week

    8.5km - 22:30


    Shoulders
    Military Press
    20 - 5
    30 - 5
    40 - 5
    50 - 5
    57.5 - 5
    62.5 - 7

    Paused reps
    40 - 3 x 5


    Neutral grip chin-ups - 4,4,3,3,2

    2 x KB Press
    20kg KBs - 5 x 10

    BB shrugs
    100kg - 4 x 10

    Lat raise/rear Delt raises/front raises
    4 x 10,10,10

    Pm cycle
    8.5km - 22:00




  • Have you not been training lately???




  • No




  • No

    I hear you signed a contract with Reebok


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  • Edwardius wrote: »
    I hear you signed a contract with Reebok

    Nano nano




  • Monday:
    1st time benching in 2016

    A Bench
    Warm up
    Bar - 2 X 10
    40 - 2 X 10
    60 - 5
    70 - 5
    80 - 3
    90 - 2, failed a third rep

    Work sets
    75kg - 5 X 5

    B1 DB bench - 12.5kg DBs - 4 X 15
    B2 Bent over row - 55kg - 4 X 8

    C1 KB hammer curls - 8kg per arm - 4 X 12
    C2 green band push downs - 4 X 12

    Tuesday
    8.3km hike up Maulin in Wicklow
    Max elevation as 540m.

    Sea swim after


    Wednesday
    Bray Triathlon club's Aquathon event

    750m sea swim
    5km run
    45:58

    Did a mixture of front crawl and breast stroke for the swim.
    I'd say it took me around 19 minutes to complete.

    Transition was slow, taking off wetsuit, drying feet, socks on, runners on.
    Transition took at least 2 mins 30.

    Legs were quite heavy from football and hiking.
    Not thrilled with the time but there's another one in August and I'm doing a sprint Tri in September so will have plenty of changes to improve

    Thursday
    OH Pressing work
    3 Ladders of:
    2-3-5-2-3-5-2-3
    With 27.5kg

    Rear felt flies
    10kg DBs - 4 X 8

    GAA football
    Training match
    60 mins

    Bought a house recently with a decent size shed down the back with around 18m2 of floor space.

    Have matted 15m2 and put in a rack, bar, 230kg bumpers, bands, 10 KBs, ab mats, harnesses, flat bench, plyo boxes, drag sled on the way.

    It's looking well & came in at under €5k

    Photo attached




  • 29/7/12

    Sea swim
    750m around Seapoint bollards
    Front crawl and breast stroke
    Trying to work on front crawl technique.


    Gym session

    Deadlifts
    110kg - 3 X 3

    Goblet KB 18" Box Squats
    16kg - 2 X 10
    20kg - 10
    24kg - 10
    28kg - 10
    32kg - 10
    20kg + 16kg - 2 X 10
    20kg + 24kg - 2 X 10

    Supersetted with

    KB swings
    16kg - 2 X 15
    20kg - 15
    24kg - 15
    28kg - 15
    32kg - 5 X 15

    KB shrugs
    2 X 16kg KBs - 4 X 15




  • Saturday morning session

    Shoulder and chest warm up
    Foam rolling
    Band pull aparts and dislocates

    Reverse band benching
    2 X elite fts mini bands doubled

    50kg - 10
    80kg - 10
    90kg - 10
    100kg - 5
    110kg - 5
    120kg - 3
    130kg - 1
    100kg - 5 X 5

    Supersetted with face pulls
    D8 black band - 12 X 15

    Ring rows
    3 X 12
    Reverse crunches
    3 X 20
    KB hammer curls
    3 X 10

    Stretch.




  • Training log
    Sunday 28th Aug
    Week 1 Day 1 Block 1

    Warm up
    Foam rolling
    Glute bridges

    Front Squats
    65kg - 3 X 10

    RDL
    65kg - 3 X 10

    Seated KB Shrugs
    2 X 16kg - 3 X 20

    Chins
    3 X max reps

    Hammer curls
    3 X 20

    Planks
    3 X 45s

    Interval Sprints
    6 X 40m

    Monday 29th Aug
    Week 1 Day 2 Block 1
    Warm up
    Dislocates
    Int rotations

    Bench
    3 X 10 @ 70kg

    Rev grip BO Rows
    4 X 8 @ 70kg

    Plate raises
    3 X 15 with 10kg

    Band press downs
    3 X 15 - green band

    Abs
    3 X 20 green band

    Cycling - 12km @ 25/hr avg

    Swimming
    10 X 25m lengths

    Tuesday 30th Aug
    Cycling
    2 X 12km spins at 25km/hr avg

    Gaelic football
    Challenge match
    Played 45 mins out of 60 mins
    Lots of runs/sprints

    Wednesday 31 Aug
    Week 1 Block 2 Day Three

    Z Press
    Worked up to
    45kg for 3 X 5

    Weighted push ups
    +10kg - 3 X 1

    Chest supported rows
    2 X 16kg KBs - 3 X 20

    Face pulls
    2 X black bands - 3 X 20

    Tate Press
    12.5kg DBs - 3 X 12

    Abs
    Plank - 30s
    Reverse crunches - 30s
    Mountain climbers - 30s

    Cycling
    2 X 12km spins
    1 X 24km/hr
    1 X 26 km/hr

    Swimming
    12 X 25m lengths split up into:
    4 front crawl + 2 breast stroke
    6 front crawl

    Thursday 1st September
    Cycling
    2 X 12km spins

    GAA training
    1 hour
    Warm up
    Sprints
    Ball work
    Backs and forwards
    Stretch

    Friday 2nd September

    Week 1 Day 4 Block 2

    Trap Bar Deadlift
    3 X 6 @ 135kg

    DB walking lunges
    3 X 10 each leg with 2 X 10kg DBs

    BB power shrugs
    3 X 12

    Face pulls
    3 X 20

    BB curls
    3 X 15

    Abs
    Planks - 3 X max time
    105s
    90s
    95s

    Cycling
    2 X 12km spins

    Swimming
    16 X 25m lengths
    10 front crawl
    6 breast stroke

    Sat 3rd Sept
    Cycling - 26km.

    Totals for the week:
    Gym sessions - 4 -(4 hours)
    Cycling - 130km - 5 hours
    Swimming - 60 mins
    Running - 2 GAA sessions (2 hours)




  • Monday 5th September
    Week 2 Block 3 Day 2

    Pin Press
    2RM

    DB Rows
    3 X 10 each side.

    DB side laterals
    3 X 13

    Band push downs
    3 X 12

    Planks
    3 sets for max time

    Cycling
    2 X 12km spins

    Swimming
    14 X 25m lengths
    8 front crawl and 6 breaststroke.

    Tuesday 6th Sept
    GAA training
    Warm up
    Shuttle runs
    Lap
    Shuttle runs
    Lap
    Possession game
    Kicking

    Cycling - 2 X 12km spins

    Wednesday 7th Sept

    Week 2 Block 1 Day 3

    Deficit DL
    3 X 8 with 100kg with 6" deficit

    BB Rev Lunges
    3 X 10 with 30kg

    Standing DB Shrugs
    3 X 10 with 2 X 16kg KBs

    Chins
    3 X max reps

    Preacher curls
    3 X 15

    Wtd decline sit ups
    3 X 12

    Cycling - 2 X 12.5km spins

    Swimming - 22 lengths
    550m
    14 front crawl and 8 breast stroke

    Thursday 8th September
    25km Cycling


    Friday 9th Sept
    25km cycling

    Week 2 Block 1 Day 4
    OH press
    47.5kg - 3 X 8

    DB Press
    2 X 25kg DBs - 3 X 10

    Cable rows
    3 X 20

    Rear delt flies
    3 X 12

    Planks
    3 X 60s

    Swimming - 14 lengths

    Sunday 11th Sept
    Skerries Sprint Triathlon

    750m swim - was actually 930m
    20km bike
    5km run
    1:34:15

    Very happy this result.

    Monday 12th Sept

    Week 3 Block 2 Day 1
    Close Grip Bench
    3 X 4 @ 75kg

    Pendlay Rows
    3 X 8 @ 55kg

    DB front raises
    3 X 10 with 8kg DBs

    Band press downs
    3 X 15 with green band

    Decline sit ups
    3 X 15

    Cycling
    30.4km total today in 1hr 22 mins




  • Cycling this week
    122km in 5 hours 21 mins

    Training
    Sunday 23rd
    OH Press
    20kg - 2 x 10
    30kg - 10
    40kg - 8
    50kg - 5
    55kg - 2 x 5
    60kg - 5

    Pull ups
    Green band
    4 x 8

    Benching
    20kg - 10
    40kg - 10
    60kg - 2 x 5
    70kg - 5
    80kg - 3
    90 kg - 2
    95kg - 1
    100kg - F

    Curls
    27.5kg - 3 x 10

    Monday
    Box squats
    Up to
    100kg - 3 x 6

    RDLs
    100kg - 4 x 8

    DB Rows
    28kg KB - 4 x 8 per side

    2 x 16kg KB clean and press
    4 x 10

    Dragon flag holds
    3 x 30s
    KB curls
    3 x 12

    Wednesday
    Pin Press
    Up to 2RM of 87.5kg

    Chest supported rows
    2 x 16kg KBs - 3 x 10

    Side laterals
    3 x 10

    Green band push downs
    3 x 15

    Planks
    3 x 45s

    Thursday
    Deadlift
    Up to 120kg - 3 x 6

    Ring rows
    4 x 10

    KB Shrugs
    2 x 16kg KBs - 4 x 10

    Land mine press
    15kg - 4 x 6 each side

    Preacher curls
    3 x 10 each side

    Plank - 3 x 45s

    Chins - 3 x 8

    Friday
    Strict Seated OH Press
    Up to 47.5kg - 8,7,6

    Rows
    4 x 10

    DB press
    20kg DBs - 4 x 12

    Glute bridges
    3 x 10

    Rear delt raises
    3 x 10

    DB pull overs
    3 x 10

    Plank
    3 x 45s

    KB curls
    8kg Bells - 10 each arm
    12kg bells - 8 each arm
    16kg bells - 6 each arm




  • Cycling this week
    74km in 3 hours 20 mins

    Sunday
    Week 3 Day 1 Block 2
    Box Squats
    3 x 4 @ 110kg

    Back extensions
    4 x 12

    Neutral grip pull ups
    4 x 8 with green band

    KB Shrugs
    4 x 12

    DB curls
    3 x 12

    Ring rows
    4 x 10

    Russian twists
    3 x 20

    Tuesday
    Week 3 Day 2 Block 2

    Close Grip bench
    Up to 4 x 4 @ 80kg

    Pendlay Rows
    4 x 8 @ 55kg

    Plate front raises
    4 x 12 with 15kg plate

    KB RDLs
    2 x 20kg KBs - 4 x 10

    Band Assisted Dips
    3 x 8

    Planks
    3 x 40s

    Skater lunge
    3 x 8 each leg with 8kg KB

    Friday

    Week 3 block block 3 day 3

    A1 Deadlift - work up to a 2RM
    140kg x 2

    A2 KB Box Squat
    2 x 16kg KBs - 3 x 10

    B1 Weighted push ups
    +10kg - 4 x 10

    B2 Inverted rows
    4 x 10

    C1 Band face pull -
    4 x 10 with black band

    C2 BB curls
    4 x 10 @ 30kg

    D1 Russian twists
    3 x 20 with 16kg KB
    D2 Weighted hollow holds
    3 x 20s with 15kg plate

    Saturday 5th Nov
    Week 3 block 3 day 4

    Seated OH press
    A 1RM attempt
    20kg - 2 x 5
    30kg - 5
    35kg - 5
    40kg - 5
    45kg - 2
    50kg - 2
    55kg - 1
    62.5kg - 1
    Back off set
    47.5kg - 8

    B1 DB bench Press
    with 2 x 20kg DBs - 20,18,15,15

    B2 BB shrugs
    4 x 15 @ 90kg

    C1 Band assisted wide grip Pull ups
    3 x 8

    C2 Tate press
    3 x 15 @ 12.5kg DBs

    D1 DB pull overs
    3 x 12

    D2 Abs
    Ring roll outs - 3 sets




  • Cycling for the week:
    91km in 4 hours.

    Monday November 7th

    Week 4 Block 1 Day 1
    Deadlift technique work
    112.5kg - 3 x 1

    A. Pause Squats

    20kg, 30kg, 40kg, 50kg, 60kg

    B1 KB RDLs - 2 x 24kg KBs
    4 x 10

    B2 Seated KB Shrugs
    2 x 16kg KBs - 4 x 20

    C1 Face pulls - black band
    4 x 15

    C2 Cheat curls @ 40kg
    4 x 8

    C3 Sit ups with 2 x 8kg bells
    4 x 12

    Tuesday 8th November
    Week 4 Block 1 Day 2
    Deadlift technique work
    112.5kg - 5 x 1

    A BB Bench
    10,10,9 @ 80kg

    B1 Inc DB bench press
    4 x 15 with 17.5kg DBs

    B2 Pull ups
    4 x 8

    C1 Bench rows
    4 x 12 @ 60kg

    C2 Rear delt flies
    4 x 10

    D1 JM Press
    30kg - 3 x 10

    D2 reverse crunches
    3 x 10

    Wednesday 7th November
    Deadlift technique work
    112.5kg - 7 x 1

    Thursday 10th November
    Week 4 Block 2 Day 3
    Deadlift technique work
    112.5kg - 9 x 1

    B1 DB step ups
    3 x 12 per leg

    B2 Power shrugs
    3 x 20 with 75kg total on Trap Bar

    C1 Chin ups
    3 x 8

    C2 BB curls
    3 x 15 @ 30kg

    D1 Standing crunches
    3 x 10


    Week 4 Block 2 Day 4
    Friday 11th November
    Deadlift technique work
    112.5kg - 11 x 1

    A Pin press
    3 x 6 @ 47.5kg

    B1 assisted Dips
    4 x 10

    B2 land mine press
    4 x 10 each side @ 15kg

    B3 DB Rows
    4 x 12 each side

    C1 KB curls
    3 x 12 each arm with 12kg Bells

    C2 Tri Press downs-green band
    3 x 15

    C3 Windmill planks
    3 x 8 rotations each side




  • Week 5 14/11/16

    Day 1 Block 3
    A Box Front Squat 3RM

    bar - 2 x 10
    40 - 10
    60 - 10
    80 - 5
    90 - 3
    100 - 3
    110 - 3
    120 - 3

    B1 RDL @ 110kg 4 x 10
    B2 Seated KB Shrugs - 2 x 16kg KBs 4 x 20

    C1 N Grip Chins +8kg - 3 x 2 (BW - 3 x 3)
    C2 Hammer Curls - 14kg DBs 3 x 12
    C3 Wtd Plank + 40kg - 3 x 45s

    Deadlift technique work
    115kg - 3 x 1


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  • Week 5 Day 2 Block 3

    A1 Bench
    Bar 2 x 10
    40kg 10
    60kg 8
    80kg - 4
    82.5kg - 4
    85kg - 4
    87.5kg - 4

    A2 Black band pull aparts
    8 x 10

    B1 Bent Over Rows
    60kg - 4 x 10

    B2 Assisted Dips
    4 x 14

    B3 Plate raises
    15kg Plate - 4 x 15

    C1 Triceps push downs
    Green band - 3 x 15

    C2 Decline sit ups
    3 x 12

    C3 Landmine press
    Bar +15kg - 3 x 10 each side
    Plus
    Landmine rotations
    Bar + 15kg
    3 x 5 each side

    Deadlift work
    115kg - 5 x 1




  • Are you doing a particular programme?




  • Are you doing a particular programme?

    Yeah, I'm doing a programme called the Ashman Strength system by Jay Ashman.

    It's based on variations of the 4 main lifts with varying volumes and intensities denoted by the blocks, as well as assistance and hypertrophy work.

    There's a lot of choice in the programme and I'm liking it so far.




  • Week 6 - 21/11/16

    Day 1 Block 1
    A Box Squats 3 x 4 @ 135kg

    B1 Back Ext 4 x 12
    B2 Pull ups 4 x 8
    B3 KB Shrugs 4 x 12 with 2 x 16kg KBs

    C1 DB Curls 3 x 12
    C2 Ring Rows 3 x 10
    C3 Russian Twists 3 x 20

    Day 2 Block 2
    A Close Grip Bench 4 x 4 @ 82.5kg

    B1 Pendlay Rows 4 x 8
    B2 Plate Raises 4 x 12
    B3 KB RDLs 4 x 10

    C1 Dips 3 x 8
    C2 Planks 3 x 45s
    C3 Skater Lunge 3 x 8 el

    Day 3 Block 3
    A DL 2RM up to 155kg x 2
    A2 KB Box Squat 3 x 20

    B1 Wtd Push ups 4 x 10
    B2 Inverted Rows 4 x 10

    C1 Face Pulls 4 x 20
    C2 BB Curls 4 x 10

    D1 Russian Twists 3 x 20
    D2 Wtd Planks 3 x 45s

    Day 4 Block 3
    A Seated OH Press 1RM Att got 62.5kg

    B1 DB Bench 4 x 20
    B2 BB Shrugs 4 x 20

    C1 Wide G Pull ups 3 x 8
    C2 Tate Press 3 x 15

    D1 DB Pull Overs 3 x 12
    D2 Abs 3 x 10

    Week 7 28/11/16
    Day 1 Block 1
    A Box Squats 3 x 10 @ 115kg

    B1 SL RDL 4 x 10
    B2 Seated KB Shrugs 4 x 20

    C1 N Grip Chins 3 x F
    C2 Cheat Curls 3 x 12
    C3 KB Sit ups 3 x 12

    Day 2 Block 1
    A Bench @ 80kg 3 x 10

    A2 Band pull aparts 6 x 10

    B1 Inc DB Press 4 x 15
    B2 Pull ups 4 x 8

    C1 Bench Rows 4 x 12
    C2 Rear Delt Flies 4 x 10

    D1 JM Press 3 x 10 @ 35kg
    D2 Reverse Crunches 3 x 20

    Day 4 Block 2
    A Seated Double KB Press @ 16kg - 3 x 6
    A2 Band pull aparts 6 x 15

    B1 Dips purple band 4 x 12 es
    B2 Land M Press 4 x 10 es BB + 15kg
    B3 DB Rows 4 x 12 es @ 25kg

    C1 KB Curls 3 x 12
    C2 Tri Press Downs 3 x 15 with green band
    C3 Knee Raises 3 x 10


    Week 8. Beginning 5/12/16
    Day 1 Block 3
    A Front Squat 4 RM got up to 115kg x 4 after doing 100, 105, 110.

    B1 RDL @ 40kg 4 x 12
    B2 Seated KB Shrugs 4 x 15 with 2 x 16kg KBs
    B3 Chins BW + 8kg 4 x 3

    C1 BB Curls @ 35kg 3 x 12
    C2 Front Foot Elevated Lunges 3 x 6 each side with 2 x 8kg KBs
    C3 Wtd Plank @ 25kg 3 x 45s

    Day 2 Block 3
    A1 Bench @ 92.5kg 4 x 4
    A2 Band Pull aparts 8 x 10

    B1 Ring Rows 4 x 10
    B2 Plate Raises 4 x 15 with 15kg plate
    B3 DB Flies 4 x 15 with 15kg DBs

    C1 KB Shrugs - 2 x 16kg KBs 3 x 15
    C2 Decline Sit ups 3 x 15 with 10kg plate
    C3 Assisted Ring Dips using purple band 4 x 8

    one set of bar dips with green band to failure - 16 reps

    Bodyweight is 101.0kg first thing in the morning.
    Body responding well to all the dips, chins and upper back work.

    Need to push on now and do more squatting and DL work but right knee is still not fully right so need to manage that.




  • Day 3 Block 1
    A DL - 135kg 3 x 6
    A2 Face Pulls 6 x 10

    B1 Step ups + 16kg 4 x 6 e/l
    B2 BB Power Shrugs 4 x 20 @ 60kg

    C1 Chins @ BW 6,5,5
    C2 BB Curls 3 x 15
    C2 Ab Pull Downs 3 x 20


    Day 4 Block 1
    A Standing OH Press - up to 55kg 3 x 6
    A2 Chins 6 x 3 @ BW

    B1 Cable cross overs 4 x 15
    B2 DB Rows 4 x 10 e/s with 30kg DB

    C1BB Curls @ 25kg 3 x 12
    C2 Tate Press 3 x 15 with 2 x 10kg DBs
    C3 Leg raises 3 x 12

    Cycling for the week
    88km

    BW was 99.8kg this morning




  • New Year - new fun.

    Back to GAA training this week so won't have time for 4 weights sessions a week.
    Gonna try for three and see how I get on.

    Will also be targeting a couple of triathlons later in the summer so will need to get some swimming in.

    Will be hoping my cycling commute to work and my GAA training look after the cycling and running respectively.


    Training from 1st to 7th January 2017

    1st Jan
    22km on bike
    56 mins
    Max HR - 154
    Avg HR - 108

    Monday 2nd Jan
    25km on bike
    65 mins

    Week 1 Day 1
    Box Squat
    90kg x 5, 102.5kg x 5,
    115kg - 5 x 5

    Press
    37.5 x 5
    45 x 5
    55 x 5
    37.5 x 12

    Chins
    35 reps

    Face pulls - 100
    Dips
    100

    Wednesday 4th Jan
    Week 1 Day 2

    Deadlift - Rack Pull from 3 inches
    90kg x 5
    102.5 x 5
    115 - 5 x 5

    Bench Press
    60 - 5
    67.5 - 5
    77.5 - 5 x 5

    KB Rows - 24kg KB
    5 x 15

    Curls - 100 reps

    Thursday 5th Jan
    am - 7km hike

    Pm - Gaelic Football training
    1 hour 15 mins
    6km covered
    Including 2 x 10 min running blocks at 50% with 4 x 15s @ 90%
    Max Speed 21km/hr
    Max HR - 210 bpm
    Avg HR - 138
    Kcals - 1038

    Friday 6th Jan
    am conditioning
    4 rounds of:
    Sled dragging - sled +45kg - 100m
    24kg KB Suitcase carry - 100m
    24kg KB Waitor carry - 100m
    27 mins total

    Pm
    Week 1 Day 3
    Box Squat
    90 - 5
    102.5 - 5
    115 - 5
    60 - 20

    Chins - 5 x 5

    Press
    37.5kg - 10 x 5

    2 x 24kg KB Shrugs
    100 reps

    Band pull aparts
    100 reps


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