Accountability

narwog81

5km run - 25.20

Avg Pace - 5.04

narwog81

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
3x8 90kg

B 2x12 30kg DB Bench

C1 3x12 90lb lat pull-down
C2 3x12 18kg DB Curls
C3 3x12 60lb tricep pulldown

narwog81

A1 5x1min BW plank
A2 5x12 +15kg weighted sit-up

B1 5x6 100kg BB Squat
B2 5x5 60kg BB Military Press

21-15-9

Pull-ups
16kg KB swing
BW push-up

Alf Veedersane

21 pull ups in one go???

narwog81

Alf Veedersane wrote: »

21 pull ups in one go???

15 and 6, 21 pull-ups at 90kgs + BW would be tasty!

narwog81

A1 5x20 band pullaparts
A2 5x25 V-ups

B1 5x10 90kg Bench Press
B2 5x15 60kg BB Bent over Row


5-10-15-10-5

calorie row
20kg KB swing
BW push-up
BW Squat

Alf Veedersane

narwog81 wrote: »

15 and 6, 21 pull-ups at 90kgs + BW would be tasty!

Still good going!!

narwog81

30min easy run

3x
40 BW push-ups
30 BW situps

narwog81

5km run - 24.10

Avg Pace - 4.50

narwog81

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x10 90kg
1x5 102.5kg

B 2x15 35kg DB Bench

C1 4x20 80kg Band pullaparts
C2 4x10 BW Chin-ups

D1 3x12 20kg DB Curls
D2 3x15 plate 10 tricep pulldown

narwog81

Session 2

5km run - 23.02

Avg Pace - 4.36

narwog81

A1 5x1min BW plank
A2 5x15 +15kg weighted sit-up

B1 5x5 110kg BB Squat
B2 5x5 60kg BB Military Press

Tabatha row - 832m

narwog81

A1 5x20 band pullaparts
A2 5x25 V-ups

B1 5x10 90kg Bench Press
B2 5x12 70kg BB Bent over Row

10x
5 pullups
10 pushups
15 BW squats

8.41

Session 2

30min easy run

narwog81

A1 5x5 110kg deadlift
A2 5x25 plate12 ab pull-down

B1 5x5 +5kg Pull-ups
B2 5x15+15kg sit-ups

Tabata row - 837m

narwog81

7km run - 34.25

Avg Pace - 4.55

narwog81

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x10 90kg
1x5 105kg

B 2x15 37.5kg DB Incline Bench

C1 4x20 Band pullaparts
C2 4x10 BW Chin-ups

D1 4x12 20kg DB Curls
D2 4x15 plate 10 tricep pulldown

narwog81

40 min easy run

narwog81

Hip and glute mobility

A1 5x1min plank
A2 5x15 +15kg weighted sit-ups

B1 3x5 110kg Squat
B2 3x5 65kg Military Press

Tabata row - 839m

narwog81

30min easy run

narwog81

A1 3x20 band pull-aparts
A2 3x30 BW Sit-ups

B1 3x10 90kg Bench
B2 3x20 75kg ab pull-down

C1 3x12 80kg BB Bent over row
C2 3x12 BW tricep dip

D1 3x6 BW strict pull-ups
D2 3x12 60kg BB shrug

Tabata row - 844m (level 10)

narwog81

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x10 95kg
1x5 107.5kg

B 2x15 37.5kg DB Incline Bench

C1 4x20 Band pullaparts
C2 4x6 BW strict pull-ups

D1 3x12 22.5kg DB Curls
D2 3x12 BW tricep dips

narwog81

Friday

30min easy run

Saturday

3x1km interval/1km jog recovery

4.07
4.03
3.55

narwog81

A1 3x20 band pull-aparts
A2 3x30 BW Sit-ups

B1 3x15 80kg Bench
B2 3x20 75kg ab pull-down

C1 3x10 BW pull-ups
C2 3x20 +10kg weighted sit-ups

D1 3x15 17.5kg DB curl
D2 3x15 BW tricep dip

Alf Veedersane

narwog81 wrote: »

3x1km interval/1km jog recovery

4.07
4.03
3.55

Niiiiice.

Pretty sure my recovery wouldn't have taken place over 1km unless it was in a trailer

narwog81

7km run - 34.12

Avg Pace - 4.53

narwog81

5km run - 24.23

Avg Pace - 4.52

narwog81

10km run - 52.11

Avg Pace - 5.13

narwog81

A1 3x15 80kg Bench
A2 3x20 75kg ab pull-down

B1 3x12 BW pull-ups
B2 3x15 +15kg weighted sit-ups

C1 3x10 50kg Military Press
C2 3x45sec BW front plank

D1 3x20 15kg DB curl
D2 3x15 BW tricep dip

narwog81

BW 93kg. Ankle injury 3 weeks ago and returning to run shortly.

3x10 strict BW pullups
3x12 +15kg situps

3x15 BW tricep dips
3x15 plate12 ab pulldowns

Wattbike

10 min warmup - 130 watt average
6x40 sec sprint/2 min recovery - +450 watts average for sprints
10 min cool-down

narwog81

20min slow jog