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    #92
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x12 85kg Bench Press
    3x25 BW sit-up

    3x8 BW pull-up
    3x30 band pull aparts

    3x12 70kg BB Bent over row
    3x20 plate12 ab pull down

    3x10 20kg DB Curl
    3x12 BW tricep dip


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    #93
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 80kg deadlift
    3x25 BW sit-ups

    3x10 40kg military press
    3x10 BW KTB

    3x10 50kg squats
    3x15 75kg ab pull down

    20min easy spin bike


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    #94
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Ankle physio session.

    30 min spin bike intervals 30 sec on/30 sec off


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    #95
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Strength Endurance test

    11 reps @ 95kg Bench press
    12 reps @ 210kg Leg press

    Ankle rehab

    4x
    Calf stretch big toe on plate x30sec
    Calf/peroneal foam roller x2min
    Mini band squat x12 5kg
    Mini band lateral walk x12/12
    Quad Stretch x30sec 

    Cardio
    30 min watt bike (6x40sec +400watts)


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    #96
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Warm up 
    3x
    Band squat x10 5kg med ball
    Crab walk x10/10
    Quad stretch x30sec each
    Calf stretch on plate x30sec each

    Deadlift (shin height from pins)
    4x80
    4x90
    4x100
    4x120
    4x140

    4x
    35kg Dumbbell Row x6/6 
    50kg Standing BB shoulder press x5

    3x
    Band Squat x8 2x20kg KB
    Multi direction lunge and reach series x3
    Mini Band 3 direction reaches x12/12

    3x
    Multi direction lunge x3 2x8kg DB
    1 leg deadlift on cushion x5/5
    1 leg alternate row x10/10 2x8kg DB

    Leg Circuit     
    3x
    10 squats
    10 reaching lunges
    10 box skips
    5 squat jumps
    1 min rest


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    #97
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    35min spin bike intervals

    10min jog on treadmill


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    #98
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Warm up 
    3x
    Band squat x10 5kg med ball
    Crab walk x10/10
    Quad stretch x30sec each
    Calf stretch on plate x30sec each

    Deadlift (shin height from pins)
    4x100
    4x110
    4x120
    4x140
    4x160

    4x
    40kg Dumbbell Row x6/6 
    55kg Standing BB shoulder press x5

    3x
    Band Squat x8 2x20kg KB
    Multi direction lunge and reach series x3
    Mini Band 3 direction reaches x12/12

    3x
    Multi direction lunge x3 2x8kg DB
    1 leg deadlift on cushion x5/5
    1 leg alternate row x10/10 2x8kg DB

    Leg Circuit     
    4x
    10 squats
    10 reaching lunges
    10 box skips
    5 squat jumps
    1 min rest


  • Options
    #99
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x12 80kg Bench
    3x15 ab pull down

    3x10 BW pullup
    3x12 BW dips

    Watt Bike
    10 min easy
    10 sec hard/50 sec easy x 10
    5 min easy
    20 sec hard/40 sec easy x 10
    5 min easy


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    #100
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x
    5kg Med ball squat and twist x5
    Crab Walk x20
    Lying Quad stretch x30sec 
    Standing Calf stretch x30sec

    Deadlift (shin height from pins)
    4x100
    4x110
    4x120
    4x140
    4x160

    4x
    45kg Dumbbell Row x6/6 
    60g Standing BB shoulder press x5

    3x
    Clean and Squat x6 2x20kg KB
    1 Leg Deadlift with opposite KB x6/6 16kg
    Sitting Glute stretch x30sec

    3x
    Side lunge to DB curl x6/6 20kg
    Single Leg 3 cone reach x9/9
    Couch stretch x30sec 

    Leg Circuit     
    5x
    10 squats
    10 reaching lunges
    10 box skips
    5 squat jumps
    1 min rest


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    #101
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Watt bike

    10 min easy
    10x 10 sec hard/50 sec easy
    6 min easy
    8 x 20 sec hard/10 sec easy

    30min total


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    #102
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x
    5kg Med ball squat and twist x5
    Crab Walk x20
    Lying Quad stretch x30sec
    Standing Calf stretch x30sec

    Deadlift (shin height from pins)
    4x100
    4x110
    4x120
    4x140
    4x160

    4x
    45kg Dumbbell Row x6/6
    80kg Bench press x5

    3x
    Clean and Squat x6 2x20kg KB
    1 Leg Deadlift with opposite KB x6/6 16kg
    Sitting Glute stretch x30sec

    3x
    Side lunge to DB curl x6/6 20kg
    Single Leg 3 cone reach x9/9
    Couch stretch x30sec

    Leg Circuit
    5x
    10 squats
    10 reaching lunges
    10 box skips
    5 squat jumps
    1 min rest


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    #103
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km run - 24.45

    Avg Pace - 4.57


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    #104
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km run - 24.10

    Avg Pace - 4.50


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