Go hard or go home

Naos · 20-05-2009 08:09AM

Mon: HIIT in Phoenix Park & JiuJitsu

Tues:

Squat:
3 x 5 x 90kg

Benchpress:
1 x 5 x 95kg
1 x 4 x 95kg (30sec resst then 1 x 1 x 95kg)
1 x 4 x 95kg (30sec resst then 1 x 1 x 95kg)

Deadlift:
1 x 5 x 50kg
1 x 5 x 70kg
1 x 5 x 90kg
1 x 5 x 100kg

Bicep Curl:
2 x 10 x 17.5kg
1 x 8 x 17.5kg

Dumbell Pullover:
3 x 10 x 25kg

Today: 30min jog(2.83 miles) in Phoenix Park (I hate cardio

)

cardio,shoot me · 20-05-2009 10:47AM

Naos wrote: »

Mon: HIIT in Phoenix Park & JiuJitsu

Tues:

Squat:
3 x 5 x 90g

Whered u get such a light bar :P

Naos · 20-05-2009 12:45PM

Brains a bit fried in work at moment and I cannot figure out if you're being sarcastic or not

Care to elaborate for my stupid self?

cardio,shoot me · 20-05-2009 05:36PM

im being sarcastic sorry, u said 90g

Naos · 21-05-2009 08:18AM

LOL! Didn't even notice

Naos · 21-05-2009 09:46PM

Squat:
3 x 5 x 90kg

Military Press:
3 x 5 x 60kg

Barbell Row:
3 x 5 x 55kg

Shrugs:
1 x 5 x 110kg
2 x 5 x 100kg

Naos · 26-05-2009 09:44PM

Monday: JiuJitsu

Tonight:

Squat:
3 x 5 x 90kg

Bench:
1 x 5 x 95kg
1 x 4 x 95kg
1 x 3 x 95kg

Deadlift:
1 x 5 x 60kg
1 x 5 x 80kg
1 x 5 x 90kg
1 x 5 x 100kg
1 x 4 x 110kg

Dips:
2 x 10 x 10kg

L Raises:
2 x 10

Bicep Curls:
2 x 8 x 17.5kg
1 x 8 x 17.5kg

Naos · 16-07-2009 02:29PM

Yesterday

Workout 1:

Split squat press - 16kg
Pullups x 5
Weighted Crunch - 31kg
Woodchop - 16kg
Kettlebell Clean & Press - 20kg
Skullcrushers - 30kg
Spiderman pressups

Do 8 rep's of each unless otherwise stated, supersets x 5.

Total time: 49m 30s

Cardio: 10km on the bike

Naos · 16-07-2009 10:14PM

Today

Workout 2:

Deadlift - 50kg
Dumbell bench press - 20kg
Dumbell bent over row - 20kg
Thrusters - 40kg
Weighted Crunch - 31kg
L Raises x 5
Chins x 5

Do 8 rep's of each unless otherwise stated, supersets x 5.

Total time: 43m 42s

Cardio: 10km on the bike

Naos · 18-07-2009 09:29PM

Yesterday
Workout 1:

Split squat press - 16kg
Pullups x 5
Weighted Crunch - 31kg
Woodchop - 16kg
Kettlebell Clean & Press - 20kg
Skullcrushers - 30kg
Spiderman pressups

Do 8 rep's of each unless otherwise stated, supersets x 3.5.

Stopped at in 4th set at the Kettlebells as felt winge in left shoulder.

10km on bike

Today
20km on the bike - those Tour de France boy's make it look so easy

Naos · 20-07-2009 10:20PM

Jiujitsu tonight, good session.

Naos · 21-07-2009 07:41PM

Yesterday

Workout 1:

Split squat press - 16kg
Pullups x 5
Weighted Crunch - 31kg
Woodchop - 16kg
Kettlebell Clean & Press - 20kg
Skullcrushers - 30kg
Spiderman pressups

Do 8 rep's of each unless otherwise stated, supersets x 5.

Total time: 45m 43s

Cardio: 10km on the bike

Destroyed last time! Have to start timing my Cardio - pretty lousy, around the 50min mark to get 10km :eek:

Naos · 22-07-2009 10:47PM

Today

Workout 2:

Deadlift - 50kg
Chins x 5
Dumbell bench press - 20kg
Dumbell bent over row - 20kg
Thrusters - 40kg
Farmers Walk - 20kg x 50 steps
Incline situps: 20kg
L Raises x 5

Do 8 rep's of each unless otherwise stated, supersets x 5.

Total time: 41m 59s

Cardio: 10km on the bike (49mins I think)

Naos · 23-07-2009 08:54PM

Today

Workout 1:

Split squat press - 16kg
Chins
Weighted Crunch - 31kg
Woodchop - 16kg
Kettlebell Clean & Press - 20kg
Skullcrushers - 30kg
Spiderman pressups

Do 8 rep's of each unless otherwise stated, supersets x 5.

Total time: 49m 25s

Cardio: 14km on the bike - Why 14 instead of 10, because f**k the bike that's why

Added an extra 3 chins to each set. Time was slower so not too impressed with that.

Naos · 29-07-2009 09:03PM

Just cardio today:

40km on the bike. I wanted to cry a little.

Naos · 31-07-2009 08:17AM

26km on the bike today, did a set of 10 pullups whenever I felt tired (to encourage me not to tire

)

Pullups - 5 x 10

Naos · 02-09-2009 04:15PM

Sprint training on threadmill:

Grade / Speed / Metres : Time

1 / 9 / 324 : 2m 24s
1.5 / 11 / 381 : 2m 20s (10 Pullups)
2 / 13.5 / 421 : 2m 10s (10 Pullups)
2.5 / 14 / 442 : 2m 09s (10 Pullups)
3 / 15 / 452 : 2m 05s (10 Chins)
4 / 12.5 / 492 : 2m 38s (10 Pullups)

Naos · 03-09-2009 08:13AM

Yesterday:

Split squat press - 16kg
Chins
Weighted Crunch - 31kg
Woodchop - 16kg
Kettlebell Clean & Press - 20kg
Skullcrushers - 39kg
Spiderman pressups

Skullcrushers by 5, all the rest by 8 - for 3 sets.

Naos · 21-10-2009 08:18AM

Mon:

Squat:
3 x 5 x 80kg

Bench:
3 x 5 x 80kg

Deadlift:
1 x 5 x 60kg
1 x 4 x 80kg
1 x 4 x 90kg

Bicep Curls:
3 x 5 x 15kg

Last night:

Sprint training on threadmill:

Grade / Speed / Metres : Time

1 / 9 / 324 : 2m 24s (10 Pullups)
1.5 / 11 / 381 : 2m 20s (10 Pullups)
2 / 13.5 / 421 : 2m 10s (10 Pullups)
2.5 / 14 / 442 : 2m 09s

Incline Abs:
3 x 10 x 20kg

Pull ups & L ups
3 x 4

Naos · 23-10-2009 10:19AM

Last night(Thurs):

Sprint training on threadmill:

Grade / Speed / Metres : Time

1 / 9 / 324 : 2m 24s (8 Pullups)
1.5 / 11 / 381 : 2m 20s (8 Dips with 15kg)
2 / 13.5 / 421 : 2m 10s (20 Raised Pressups)
2.5 / 14 / 442 : 2m 09s
3 / 15 / 452 : 2m 05s

Naos · 20-11-2009 09:23AM

Right, probably the 10th time I've said this but this time I'm serious:

Mon: Jiujitsu

Tues:

Squats:
3 x 5 x 80kg

Bench:
3 x 5 x 85kg

Deadlift
1 x 5 x 40
1 x 5 x 60
1 x 5 x 80
1 x 5 x 90kg

Bicep Curls:
3 x 8 x 15kg

Dumbell Pullover:
3 x 8 x 22.5kg

Naos · 20-11-2009 09:47AM

Last night:

Squats:
3x5x80kg

Military Press:
3x5x50kg

Bentover Rows:
3 x 5 x 45kg

Shrugs:
3 x 5 x 90kg

Naos · 22-11-2009 02:21AM

Today(Sat):

Squats:
3 x 5 x 80kg

Bench:
1 x 5 x 90kg
2 x 5 x 85kg

Deadlift
1 x 5 x 60
1 x 5 x 80
1 x 5 x 100kg
1 x 5 x 80

Bicep Curls:
3 x 8 x 17.5kg

Dumbell Pullover:
3 x 8 x 25kg

Dumbbell Overhead Press:
3 x 8 x 15kg

Naos · 25-11-2009 02:31PM

Mon: Jiujitsu

Last night (Tuesday):

Squats:
3 x 5 x 85kg

Military Press:
3 x 5 x 52.5kg

Bentover Rows:
3 x 5 x 50kg

Shrugs:
3 x 5 x 90kg

L Raises:
2 x 8

Dips:
1 x 8 x 12kg
1 x 3 x 12kg

Naos · 27-11-2009 12:28AM

Thursday:

Squats:
3 x 5 x 85kg

Bench:
3 x 5 x 87.5kg

Deadlift
1 x 5 x 60kg
1 x 5 x 80kg
1 x 5 x 105kg
1 x 5 x 85kg

Bicep Curls:
3 x 8 x 17.5kg

Dumbell Pullover:
3 x 8 x 27.5kg

Dumbbell Overhead Press:
3 x 8 x 15kg

Naos · 01-12-2009 10:12PM

Squats:
5 x 5 x 85kg

Bench:
5 x 5 x 85kg

Deadlift
1 x 5 x 60
1 x 5 x 80
1 x 5 x 110kg

Naos · 03-12-2009 09:49PM

Squats:
5 x 5 x 87.5kg

Military Press:
1 x 5 x 55kg
1 x 5 x 50kg
1 x 5 x 52.5kg
1 x 5 x 50kg
1 x 5 x 52.5kg

Bentover Rows:
2 x 5 x 50kg
3 x 5 x 52.5kg

Naos · 05-12-2009 05:03PM

Just back from gym (have had problems with ears last two weeks) and had to cut it short. Pain from my right ear was just too much

Will finish it tomorrow.

Squats:
5 x 5 x 87.5kg

Bench:
2 x 5 x 85kg
1 x 3 x 85kg (Energy levels sapped here :S)
1 x 2 x 85kg
2 x 5 x 80kg

Naos · 23-01-2010 11:10PM

Monday:

Jiujitsu

Wed:

Squats:
5 x 5 x 80kg

Bench:
4 x 5 x 80kg
1 x 5 x 70kg

Deadlift:
1 x 5 x 60kg
1 x 5 x 80kg
1 x 5 x 90kg

Thurs:

Bicep Curls: 3 x 7 x 14kg
Pullups: 7, 7, 5
Kettlebell: 3 x 7 x 20kg
Ab crunches: 3 x 10 x 18kg
L Ups: 7, 7, 7

1.8km run

Friday:

Squats:
5 x 5 x 75kg

Clean & Press:
5 x 5 x 40kg

Bentover Rows:
5 x 5 x 40kg

Naos · 24-01-2010 04:03PM

Today:

Squats:
5 x 5 x 80kg

Bench:
5 x 5 x 80kg

Deadlift:
1 x 5 x 50kg
1 x 5 x 80kg
1 x 5 x 90kg
1 x 5 x 100kg
1 x 5 x 110kg

Go hard or go home

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