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Accountability

  • 04-07-2017 7:49pm
    #1
    Registered Users Posts: 1,191 ✭✭✭


    BW: 92kg

    poor diet, poor sleep, no routine, weak ankle, BF% too high, strength mediocre, cardio poor.

    let's try get this show back on the road. Would like to be in a position to play some social rugby in September.

    Goals

    Cop on and clean up
    Drop below 90kg
    See a physio to progress the chronic ankle

    W1

    Mon

    25min easy run

    Tues

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

    B 2x15 30kg Inc DB Bench

    C1 4x10 70kg BB Row
    C2 4x10 BW Pullups

    D1 3x10 17.5kg DB Curl
    D2 3x10 BW Dips


«134

Comments

  • Registered Users Posts: 1,191 ✭✭✭narwog81


    25min easy run

    3x10 BW Pullups
    3x10 BW dips


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    5km easy run - 22.55

    Avg Pace - 4.35


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    A 4x10 70kg Bench

    B 4x10 40kg Military Press

    C1 4x10 32kg KB Single arm row
    C2 4x10 40kg Lat pull down

    D1 4x10 17.5kg DB curl
    D2 4x10 BW dips


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    5km easy run - 23.06

    Avg Pace - 4.37


  • Registered Users Posts: 1,191 ✭✭✭narwog81


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

    B 2x15 30kg Inc DB Bench

    C1 4x12 70kg BB Row
    C2 4x10 BW Pullups

    D1 4x10 20kg DB Curl
    D2 4x10 BW Dips

    Pm

    7km recovery run - 35.14

    Avg Pace - 5.02


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  • Registered Users Posts: 1,191 ✭✭✭narwog81


    BW: 92kgs

    Sun
    A Bench
    1x10 60kg
    4x10 75kg

    B 4x10 40kg Military Press

    C1 4x15 Band Pull-apart
    C2 4x10 BW Pullups

    D1 4x10 20kg DB Curl
    D2 4x10 BW Dips


    Mon

    30mins foam roll (calves/quads)

    A1 3x10 Single leg glute raise
    A2 3x15 plate12 ab pull down

    B1 3x10 50kg BB squat
    B2 3x15 10kg weighted situp

    C1 3x10 80kg BB deadlift
    C2 3x10 medball mountain climbers


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    A Bench
    1x10 60kg
    1x10 70kg
    1x10 80kg
    1x6 85kg
    1x5 95kg

    B 2x15 30kg Inc DB Bench

    C1 4x12 70kg BB Row
    C2 4x10 BW Chinups

    D1 3x10 22.5kg DB Curl
    D2 3x10 BW Dips


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    20min foam roll (calves/quads)

    5km row - 19.30

    1.57 avg pace


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    15mins foam roll (calves/quads)

    A1 3x10 Single leg glute raise
    A2 3x15 plate13 ab pull down

    B1 3x10 50kg BB squat
    B2 3x15 10kg weighted situp

    C1 3x10 90kg BB deadlift
    C2 3x10 TTB


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    5km run - 23.32

    Avg Pace - 4.42


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  • Registered Users Posts: 1,191 ✭✭✭narwog81


    A Bench
    1x10 60kg
    4x10 80kg

    B 4x8 45kg Military Press

    C1 4x10 TRX Rows
    C2 4x10 BW Pullups

    D1 3x12 20kg DB Curl
    D2 3x12 BW Dips


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    BW: 89.9kg

    A1 Deadlift
    1x10 60kg
    3x8 100kg
    A2 3x20 plate14 ab pull down

    B1 3x10 60kg BB squat
    B2 3x10 TTB


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    A Bench
    1x10 60kg
    1x10 70kg
    1x10 80kg
    1x10 90kg
    1x5 95kg

    B 2x15 30kg Inc DB Bench

    C1 4x12 80kg BB Row
    C2 4x10 BW Pullups

    D1 3x10 22.5kg DB Curl
    D2 3x15 BW Dips


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    35min easy run


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    15mins foam roll (calves/quads)

    A1 3x10 Single leg glute raise
    A2 3x15 70kg ab pull down

    B1 3x10 60kg BB squat
    B2 3x15 10kg weighted situp

    C1 3x10 100kg BB deadlift
    C2 3x10 TTB


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    20min foam roll & stretch

    A Bench
    1x10 60kg
    3x10 80kg

    B 3x10 45kg Military Press

    C1 3x10 TRX Rows
    C2 3x10 BW Chinups

    D1 3x12 20kg EZ bar Curl
    D2 3x15 BW Dips


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    8km easy run - 38.18

    Avg Pace - 4.47


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    A1 3x10 Swiss ball glute raise
    A2 3x20 plate 14 ab pull down

    B1 3x10 70kg BB squat
    B2 3x15 10kg weighted situp

    C1 3x10 100kg BB deadlift
    C2 3x10 TTB


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    A Bench
    1x10 60kg
    1x10 70kg
    1x10 80kg
    1x8 90kg
    1x5 97.5kg

    B 2x15 30kg Inc DB Bench

    C1 4x12 80kg BB Row
    C2 4x10 BW Pullups

    D1 3x12 30kg EZ bar Curl
    D2 3x15 BW Dips


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    A1 4x15 Swiss ball glute raise
    A2 4x15 plate 15 ab pull down

    B1 4x10 70kg BB squat
    B2 4x12 15kg weighted situp

    C1 4x8 110kg BB deadlift
    C2 4x10 TTB


    Popped a tendon in my left knee on the last set of deadlifts.


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  • Registered Users Posts: 1,191 ✭✭✭narwog81


    A Bench
    1x10 60kg
    4x10 80kg

    B 4x12 45kg Military Press

    C1 4x12 TRX Rows
    C2 4x12 BW Pullups

    D1 3x10 40kg EZ bar Curl
    D2 3x15 BW Dips


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    30min roll and stretch

    A1 4x20 plate 16 ab pull down

    B1 4x10 80kg BB squat
    B2 4x15 15kg weighted situp


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    5km run - 23.48

    Avg pace - 4.45


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    A Bench
    1x10 60kg
    1x10 70kg
    1x10 80kg
    1x10 90kg
    1x5 100kg

    B 2x12 32.5kg Inc DB Bench

    C1 4x12 80kg BB Row
    C2 4x12 BW Pullups

    D1 3x10 40kg EZ Bar Curl
    D2 3x15 BW Dips


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    A1 4x10 80kg BB Squat
    A2 4x20 plate 16 ab pull down

    B1 4x10 90kg deadlift
    B2 4x12 15kg weighted situp


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    20min foam roll (calves/quads)

    5km row - 19.20

    1.56 avg pace


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    physio - calves, left in particular, are in bits

    foam roll & stretch more and 3 x 10 heel raises daily.


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    Foam roll & stretch

    3x10 Heel raises

    A Bench
    1x10 60kg
    4x10 82.5kg

    B 4x10 47.5kg Military Press

    C1 4x10 +5kg TRX Rows
    C2 4x6 +5kg Pullups

    D1 3x12 20kg DB Curl
    D2 3x15 BW Dips


  • Registered Users Posts: 1,191 ✭✭✭narwog81


    A 3x25 50lb DB Bench

    B 3x15 30lb DB Military Press

    C 3x20 50lb DB Single arm row

    D1 3x15 35lb DB Curl
    D2 3x15 25lb Cabe Tricep Pushdown


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  • Registered Users Posts: 1,191 ✭✭✭narwog81


    A 3x25 50lb DB Bench

    B 3x15 35lb DB Military Press

    C 3x20 50lb DB Single arm row

    D1 3x15 35lb DB Curl
    D2 3x15 25lb Cabe Tricep Pushdown


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