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1678911

Comments

  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Back

    A - Deadlift
    140kg - 5 x 6

    B - SLDL
    70kg - 4 x 8 @ 3010 tempo

    C - BB Rows
    70kg - 4 x 8 @ 3010 tempo

    D - Lat Pull down
    65kg - 5 x 12

    E - Face Pulls
    8 x 12

    Cycling
    20km - 40 mins


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    75km cycle
    3:15 mins
    2000kcals
    Avg speed - 23km/hr


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    06:30
    8.8km cycle - 21 mins

    Foam rolling
    Stretching
    De Francos Agile 8 x 2

    Cycle
    8.8.km - 21 mins

    10km walk/hike around Glendalough.
    2:40:32

    Nice day for low level activity.
    400m of elevation gain during the walk, nice bit of sweat built up.


  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    06:30
    8.8km cycle - 21 mins

    Foam rolling
    Stretching
    De Francos Agile 8 x 2

    Cycle
    8.8.km - 21 mins

    10km walk/hike around Glendalough.
    2:40:32

    Nice day for low level activity.
    400m of elevation gain during the walk, nice bit of sweat built up.

    Well jelly!

    Would love to have been somewhere like Glendalough on a day like today.


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Bench Day 1

    A - Bench - 7,8,7,8, 8 @ 85kg

    B - DB shoulder press
    4 x 10 with 2 x 15kg DBs

    C - Raise complex -
    3x10 each. 30 degree/front/rear.
    5kg plates

    D - Tri-pushdowns- 100 reps

    E - barbell curls - 60 reps

    F - Abz

    Cycling
    11km - 25 mins


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    47.2km
    2 hours
    1095 kcals
    23.3km/hr average
    Max speed 57.8km/hr
    Easy spin.

    85km tomorrow and will be trying for 200 or so on Tuesday


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    80km spin from Roacommon to Galway.
    3:00 on the button
    Average of 26,7km/hr
    1700kcals
    Max speed of 50.4/hr

    Delighted with this as the wind was brutal and I had a big bag on my back.


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Bench

    A - Bench
    Up to 100kg x 4
    Going in the right direction.

    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Back

    A - Deadlift
    150kg - 2 x 4 & 1 x 3
    Legs still in bits from cycling

    B - SLDL
    70kg - 4 x 8 @ 3010 tempo

    C - BB Rows
    70kg - 4 x 8 @ 3010 tempo

    D - Lat Pull down
    65kg - 5 x 12

    E - Face Pulls
    5 x 12

    F - pull ups
    3 x 3

    Cycling
    22km - 48 mins


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  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Bench Day 1

    A - Bench - 5,5,5,5,3@ 87.5kg

    B - DB shoulder press
    5 x 8 with 2 x 20kg DBs

    C - Raise complex -
    3x10 each. 30 degree/front/rear.
    5kg plates

    D - Tri-pushdowns- 100 reps

    E - barbell curls - 60 reps

    F - Abz

    Cycling
    11km - 25 mins


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


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

    6a00d8341bffd953ef01347fab6b92970c-pi

    Nice!


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


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


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  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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!


  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    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:


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Thursday
    17km cycling 40 mins

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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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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  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Today
    Rest day

    Cycling
    23km - 58 mins


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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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  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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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  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    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


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Wednesdaybrest day

    Total cycling 17km
    40 mins


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Wednesday rest day

    Total cycling 17km
    40 mins


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Cycling
    8.4km - 22:44 - very wet

    Week 1
    Day 3
    Block 2

    Z Press
    45kg - 4 x 4

    Weighted push ups
    +15kg - 3 x 10

    Chest supported row
    2 x 24kg KBs - 3 x 10

    Face Pulls
    3 x 15 - 9th pin on stack

    Tate Press
    2 x 12kg DBs - 3 x 12

    Sit ups - 3 x 15

    PM
    14km cycling - 40mins


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    AM
    8.5km cycling in 20 mins

    15 mins swimming

    PM
    TBDL

    82kg - 2 x 6
    102kg - 2 x 6
    132kg - 2 x 5
    152kg - 3
    162kg - 3
    172kg - 2
    192kg - 1
    212kg - 1

    Shrugs
    80kg - 3 x 10

    Walking OH BB Lunges
    20kg BB - 3 x 30m

    Band assisted pull ups
    3 x 12

    BB curls - 3 x 12

    Hanging leg raises
    3 x 10

    Sprints
    5 x 30m

    Weighted planks
    5 x 30s with 20kg plate

    8.5km cycling - 21 mins


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Monday

    AM
    8.5km cycling - 23 mins

    Swimming - 20 mins

    PM
    Week 2
    Block 3

    Front Squat
    20kg - 2 x 8
    40kg - 2 x 5
    60kg - 3
    70kg - 3
    80kg - 3
    90kg - 3
    95kg - 3
    Back off to 85%
    77.5kg - 6

    KB swing
    32kg - 3 x 20

    BB Shrugs
    100kg - 3 x 8

    Weighted Chins
    +5kg - 4,3,3,2

    Curls
    35kg - 4 x 12

    Hanging leg raises
    3 x 10

    8.5km cycling in 20 mins


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  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Tuesday

    AM
    8.5km cycling - 22 mins

    Week 2
    Block 3

    Bench - work up to a 2RM
    Bar - 3 x 8
    60 - 3 x 5
    70 - 3
    80 - 2
    90 - 2
    100 - 5 - dunno where that came from
    Big PR. Haven't benched 100 x 5 since I was 115kg BW.
    Weighing at 101kg or so at the moment

    Back off to ~85%
    87.5 - 8 reps

    DB Rows
    37.5kg DB - 3 x 10

    DB side lateral raises
    8kg DBs - 3 x 10

    Tri Pushdowns
    Pin 12 on stack
    3 x 12

    Planks
    3 sets

    PM

    Conditioning

    A - weighted carries
    15 mins of carries with a 1:1 work:rest ratio
    90kg - 20 carries

    B - rounds of
    10 wall balls
    10 squats
    8 push ups
    5 rounds

    Single leg glute bridges - 2 x 10 each side
    3 x 20 sit ups
    Back extensions - 5 x 20s
    2 min plank

    Stretch

    14km cycling - 40 mins


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Wednesday

    Am
    8.5km cycling in 18mins

    30 mins mobility work

    25 mins swimming - 600m
    22 lengths breast stroke
    2 lengths front crawl

    PM
    12km cycling
    35 very miserable minutes


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Thursday AM
    8.5km cycling - 18 mins

    Week 2
    Block 1

    OH Press
    52.5kg - 3 x 8

    DB Bench
    20kg DBs - 3 x 15

    Cable rows
    Full stack - 4 x 15

    Rear delts
    6kg DBs - 3 x 12

    Straight bar Tri Pushdowns
    Full stack - 3 x 10

    Crunches
    3 x 15

    PM
    8.5km cycling - 20 minutes


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Friday
    AM
    8.5km
    Cycling - 21 mins

    Swimming - 15 mins
    300m of breaststroke

    PM

    Deficit DLs
    100kg - 3 x 8

    Weighted Pull ups
    +10kg - 4,4,3

    Lunges
    3 x 35m

    DB Shrugs
    2 x 45kg DBs - 3 x 10

    Hammer curls
    2 x 14kg DBs - 3 x 10

    Shuttle runs
    3 x 100m

    Core circuit

    8.5km
    Cycling
    22 mins


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Monday

    Cycling
    8.5km in 22 mins

    PM
    Box squat
    3 x 4 @ 160kg

    Banded good mornings
    Extra Strong Orange band - 4 x 12

    Seated KB Shrugs
    2 x 32kg KBs - 4 x 22

    Chins - BW
    7,6,6

    Curls - 20kg
    12,12,22

    Hanging leg raises
    12,12,12

    Cycling
    8,5km in 22 mins


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