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Comments

  • #52
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    narwog81 wrote: »
    Week 1

    2 weights
    4 cardio

    Total: 6 sessions

    Week 2

    4 weights
    2 cardio

    Total: 6 sessions


  • #53
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x30 band pulls
    3x10 +5kg med ball & rotate

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

    B 2x15 30kg Inc DB Press

    C1 4x12 80kg BB Row
    C2 4x6 +10kg pullup

    D1 3x10 22kg DB curl
    D2 3x15 BW Tricep Dips

    session 2

    30 min easy run


  • #54
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 5kg Medball squat and rotate
    3x20 band lateral walk
    3x30sec lying quad stretch

    A1 4x20 +20kg weighted situp
    A2 4x20 band pulls apart

    B1 Squat
    1x10 20kg
    1x10 60kg
    1x10 70kg
    1x10 80kg
    1x10 90kg
    1x10 100kg
    1x10 110kg

    B2 5x30 BW V-ups


    5-10-15-10-5
    Calorie row
    24kg KB swing
    BW Squat
    HR pushup

    Time: 7.20


  • #55
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 BW walking lunges
    3x10 +15kg medball chops
    3x10 16kg KB swings

    A1 5x5 50kg Military Press
    A2 5x5 +15kg weighted pullups

    B1 5x5 120kg deadlift
    B2 5x5 +15kg weighted dips

    Tabata row: 828m


  • #56
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km run - 28.44

    Avg Pace - 4.47


  • #57
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km run - 28.38

    Avg Pace - 4.46


  • #58
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x30 band pulls
    3x10 +5kg med ball & rotate
    3x10 16kg KB swing

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

    B 2x15 30kg Inc DB Press

    C1 4x12 80kg BB Row
    C2 4x6 +10kg pullup

    D1 3x12 22kg DB curl
    D2 3x15 BW Tricep Dips


  • #59
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km run - 28.20

    Avg Pace - 4.42


  • #60
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 10kg Medball squat and rotate
    3x20 band lateral walk
    3x30sec lying quad stretch

    A1 3x20 +20kg weighted situp
    A2 3x20 band pull aparts

    B1 Squat
    1x10 20kg
    1x10 60kg
    1x10 70kg
    1x10 80kg
    1x10 90kg
    1x10 100kg

    B2 5x25 BW V-ups

    C1 3x10 TTB
    C2 3x10 +5kg tricep dips


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  • #61
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    7km run - 32.39

    Avg Pace - 4.40


  • #62
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km run - 23.10

    Avg Pace - 4.37


  • #63
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x30 band pulls
    3x10 med ball pushups
    3x10 16kg KB swing

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

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

    D1 3x10 20kg DB curl
    D2 3x15 BW Tricep Dips


  • #64
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km run - 32.13

    Avg Pace - 5.22


  • #65
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 8kg KB squat & press
    3x10 banded crab walk
    3x30sec lying quad stretch

    A1 3x10 BW TTB
    A2 3x30 band pulls

    B1 5x15 +15kg weighted sit-up
    B2 BB squat
    1x10 60kg
    1x10 80kg
    1x10 100kg
    1x10 110kg
    1x10 120kg

    21-15-9
    500m row
    24kg KB swing
    Med ball pushups


  • #66
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 16kg KB swing
    3x30 band pull
    3x10 5kg medball chop

    A 4x10 80kg Bench

    B 5x6 60kg military press

    C 5x6 +10kg pull-ups

    D1 4x12 20kg DB curl
    D2 4x12 +10kg tricep dips


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  • #67
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km run - 23.30

    Avg Pace - 4.42


  • #68
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 16kg KB swing
    3x10 16kg KB banded squat
    3x10 banded crab walk

    A1 5x30 band pulls
    A2 Squat
    1x10 60kg
    1x10 80kg
    1x10 100kg
    1x6 120kg
    1x5 140kg

    5x5 120kg Deadlift
    5x15 +15kg weighted sit-up

    Tabata row - 823m


  • #69
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x30 band pulls
    3x10 med ball pushups
    3x10 16kg KB swing

    A Bench
    1x10 60kg
    1x10 70kg
    1x10 80kg
    1x8 90kg
    1x5 105kg

    B1 2x15 32.5kg Inc DB Bench

    C1 4x12 80kg BB Shrug
    C2 4x12 BW pullup

    D1 4x12 20kg DB curl
    D2 4x15 BW Tricep Dips


  • #70
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km run - 24.10

    Avg Pace - 4.50

    session 2

    3x10 16kg KB swing
    3x10 16kg KB banded squat
    3x10 banded crab walk

    A1 5x30 band pulls
    A2 Squat
    1x10 60kg
    1x10 80kg
    3x10 100kg

    5x12 BW Chinups
    5x12 +20kg weighted sit-up

    Tabata row - 820m


  • #71
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    45min spin bike


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  • #72
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 16kg KB swing
    3x30 band pull
    3x10 medal pushup

    A1 3x12 85kg Bench
    A2 3x30 BW situps

    B 5x5 65kg push press

    C1 4x12 BW pull-ups
    C2 4x30 BW V-ups

    D1 3x10 22.5kg DB curl
    D2 4x15 BW tricep dips


  • #73
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km run - 23.15

    Avg Pace - 4.39


  • #74
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    lying quad stretch
    lying quad stretch
    lunging hip flexor stretch
    3x10 16kg KB swing
    3x10 banded crab walk

    A1 5x30 band pulls
    A2 Squat
    1x10 60kg
    1x10 90kg
    1x10 110kg
    1x8 130kg
    1x5 150kg PR

    B1 5x5 130kg Deadlift
    B2 5x1min BW front plank


    15-12-9-6-3
    Burpees
    15kg DB pushpress

    Time: 5.18


  • #75
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    60min spin bike - 35km


  • #76
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    12km run - 1.05.55

    Avg Pace - 5.30


  • #77
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x30 band pulls
    3x10 med ball pushups
    3x10 16kg KB swing

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

    B1 2x12 35kg Inc DB Bench

    C1 3x12 80kg BB Shrug
    C2 3x12 BW pullup
    C3 x15 BW Tricep Dips


  • #78
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    lying quad stretch
    lunging hip flexor stretch
    3x10 16kg KB swing
    3x10 banded crab walk

    A1 5x30 band pulls
    A2 Squat
    1x10 60kg
    1x10 100kg
    1x10 120kg
    1x5 140kg
    1x1 160kg PR

    B1 3x6 110kg Rack pull
    B2 3x12 +15kg weighted situp

    C1 3x6 +15kg weighted pullup
    C2 3x20 BW tricep dips


  • #79
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    A1 4x10 80kg Bench

    B 4x10 50g military press

    C1 4x10 BW chin ups

    D1 4x15 15kg DB curl
    D2 4x15 BW tricep dips


  • #80
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    30 spin bike


  • #81
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    30 spin bike


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  • #82
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km run - 30.12

    Avg Pace - 5.02

    Avg HR - 143


  • #83
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km run - 31.44

    Avg Pace - 5.17

    Avg HR - 154


  • #84
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km run - 23.55

    Avg Pace - 4.47

    Avg HR - 147


  • #85
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 12kg KB swing
    3x10 scap pushup
    3x10 med ball pushup

    A1 4x10 80kg Bench
    A2 4x10 +15kg weighted situp

    B1 4x6 +15kg weighted pullup
    B2 4x8 +15kg weighted tricep dip


    21-15-9
    15kg DB Pushpress
    Burpees
    20kg KB swing


  • #86
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    7km run - 35.04

    Avg Pace - 5.00

    Avg HR - 144


  • #87
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 band crab walk
    3x10 16kg KB swing
    3x lying quad stretch

    A1 Squat
    1x10 60kg
    4x8 110kg

    A2 5x25 BW V-ups

    B1 4x10 10kg SLDL
    B2 4x30 band pulls

    21-15-9
    500m row
    24kg KB swing
    BW push-ups

    Time: 7.30


  • #88
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    7km run - 34.48

    Avg Pace - 4.58

    Avg HR - 144


  • #89
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 16kg KB swing
    3x30 Band pulls
    3x10 med ball pushups

    A1 4x8 50kg Military press
    A2 4x10 BW TTB

    B1 4x10 BW chin-ups
    B2 4x15 BW Tricep dips

    5x
    10x 40kg BB push-press
    10x burpees

    Time: 8.40


  • #90
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 16kg KB swing
    3x10 12kg KB squat & press
    lying quad stretch

    A1 4x6 120kg Deadlift
    A2 4x8 +15kg tricep dips


    400m row
    5x
    5x Pullups
    10x Pushups
    15x Squats
    400m row

    Time: 7.47


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  • #91
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 12kg KB swing
    3x10 scap pushup
    3x30 band pulls

    A1 4x10 85kg Bench
    A2 4x10 +15kg weighted situp

    B1 4x12 70kg BB row
    B2 4x10 BW chinups


    5-10-15-10-5
    Calorie row
    20kg KB swing
    BW Squats
    Pushups

    Time: 6.46


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


    Stretch & foam roll

    5km run - 23.15

    Avg Pace - 4.41


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


    3x10 12kg KB squat & press
    3x10 16kg KB swing
    3x lying quad stretch

    A1 Squat
    1x10 60kg
    4x8 120kg

    A2 4x10 +15kg weighted dips

    B1 4x12 10kg SLDL
    B2 4x15 +15kg weighted sit-ups

    21-15-9
    500m row
    60kg deadlift
    24kg KB swing
    BW push-ups

    Time: 11.32


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


    7km run - 39.59

    Avg Pace - 5.42

    Avg HR - 134


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


    3x10 16kg KB swing
    3x30 Band pulls
    3x10 med ball pushups

    A1 4x8 55kg Military press
    A2 4x1min BW plank/sideplank

    B1 4x15 25kg DB Inc Bench
    B2 4x15 BW Tricep dips

    3x
    500m row
    5x BW wide arm pull-ups
    10x +20kg weighted situps
    15x 24kg KB swing

    Time: 10.40


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


    6km run - 32.30

    Avg Pace - 5.25

    Avg HR - 154


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


    foam roll & stretch
    3x15 16kg KB swing
    3x20 scap pushups

    A1 Bench
    1x12 60kg
    1x10 80kg
    1x8 90kg
    1x6 100kg
    1x3 110kg

    B1 2x15 30kg Inc DB Bench

    C1 4x12 70kg BB row
    C2 4x12 BW pullups

    D1 4x12 20kg DB curl
    D2 4x15 BW tricep dips


    3/40


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


    3x10 16kg KB swing
    3x10 scap pushup
    3x10 medal pushup
    3x30 band pulls

    A1 4x10 90kg Bench
    A2 4x10 TTB

    B1 4x12 70kg BB row
    B2 4x12 +20kg weighted situp


    5-10-15-10-5
    Calorie row
    20kg KB swing
    BW Squats
    Pushups

    Time: 6.05


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


    5km run - 26.27

    Avg Pace - 26.27

    Avg HR - 152


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


    3x10 16kg KB swing
    3x10 scap pushup
    3x10 med ball pushups

    A1 4x10 85kg Bench
    A2 4x12 +15kg weighted situp

    B1 4x1min plank/side plank
    B2 4x10 BW pull-ups

    3x
    500m row
    5x 24kg KB swing
    10x pushups
    15x BW squats

    Time: 8.45


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