Sunshine city

narwog81 · 06-09-2018 6:55pm #1

Fresh start in a fresh location, Groundhog day fitness wise just a bit older.

31
BW 93kgs
Ankle needs rehab and BF% needs to drop.

Immediate goals:

Develop a routine
Work on the rehab
Get moving and get lighter

narwog81 · 06-09-2018 6:56pm

5km run - 24.45

Avg Pace - 4.57

narwog81 · 08-09-2018 9:18am

5km run - 24.50

Avg Pace - 4.58

narwog81 · 08-09-2018 7:55pm

6km hill run - 33 min

narwog81 · 09-09-2018 11:43am

15min run

10x 5kg medball squat
Standing Calf stretch x30sec
Sitting Glute stretch x30sec

4x8/8 35kg DB row
4x5 60kg Military press

3x6 80kg Bench Press
3x12 20kg KB awing

3x8 BW pull-ups
3x10 BE dips

narwog81 · 11-09-2018 4:38pm

5km run - 24.14

Avg Pace - 4.51

narwog81 · 12-09-2018 9:02am

Warmup

3x
5kg mini band Med ball squat & twist x5
Mini band Crab Walk x20
Lying Quad stretch x30sec each leg
Sitting glute stretch x30sec each leg
lateral band pulls aparts x15
Overhead barn pull aparts x15

A1 4x10 80kg Bench
A2 4x15 15kg weighted Sit-up

3x
B1 Clean and Squat x6 2x20kg DB
B2 1 Leg Deadlift with opposite KB x6/6 20kg
B3 Side lunge to DB curl x6/6 20kg

Circuit
21-15-9
BW pull-ups
BW squats
BW dips
20kg KB swings

5.25

narwog81 · 13-09-2018 5:57pm

5km run - 5.35

Avg Pace - 5.07

narwog81 · 14-09-2018 4:54pm

5km run - 26.14

Avg Pace - 5.14

narwog81 · 15-09-2018 6:21pm

3x15 lateral band pulls
3x15 overhead band pulls
3x10 16kg KB swing

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x8 90kg
1x5 95kg

B 2x20 20kg DB Incline Bench

C1 4x12 70kg BB Bent over row
C2 4x12 7.5kg DB Seated clean

D1 3x10 20kg DB Curl
D2 3x12 plate10 triceps pull-downs

narwog81 · 17-09-2018 5:16pm

5km run - 23.13

Avg Pace - 4.39

narwog81 · 18-09-2018 7:30pm

5km run - 24.22

Avg Pace - 4.52

narwog81 · 19-09-2018 8:07am

Warmup
3x
5kg Med ball squat and twist x10
Crab Walk x20
Lying Quad stretch x30sec
Standing Calf stretch x30sec

A1 Deadlift
10x60
5x100
5x110
5x120
5x130

A2 4x20 plate15 ab pull down

3x
B1 Clean and Squat x6 2x20kg KB
B2 Single Leg Deadlift w/KB x6/6 16kg
B3 Sitting Glute stretch x30sec

3x
C1Side lunge to DB curl x6/6 20kg
C2 Single Leg 3 cone reach x9/9
C3 Couch stretch x30sec

D Leg Circuit
5x
10 squats
10 reaching lunges
10 box skips
5 squat jumps

narwog81 · 21-09-2018 7:43am

3x15 lateral band pulls
3x15 overhead band pulls
3x10 16kg KB swing

A1 Bench
1x10 60kg
3x10 82.5kg

A2 3x15 15kg weighted sit-up

B1 4x5 60kg BB Military Press
B2 4x20 plate15 ab pull down

3x
500m row
21 20kg KB Swing
12 BW pull-ups

12.10

narwog81 · 22-09-2018 5:16pm

7km run - 40.15

Avg Pace - 5.45

narwog81 · 23-09-2018 4:56pm

5km run - 24.25

Avg Pace - 4.53

narwog81 · 24-09-2018 7:13pm

3x15 band pulls circuit
3x12 16kg KB swing

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

B 2x20 25kg DB Incline Bench

C1 4x12 70kg BB Bent over row
C2 4x12 10kg DB Seated clean

D1 3x12 20kg DB Curl
D2 3x15 plate10 tricep pull-downs

narwog81 · 26-09-2018 1:57pm

5km run - 22.37

Avg Pace - 4.32

narwog81 · 27-09-2018 2:21pm

Warmup
3x
5kg Med ball squat and twist x10
Crab Walk x20
Lying Quad stretch x30sec
Standing Calf stretch x30sec

A1 Deadlift
10x60
5x100
5x110
5x120
5x130

A2 4x25 BW V-ups

3x
B1 Clean and Squat x6 2x20kg KB
B2 Single Leg Deadlift w/KB x6/6 16kg
B3 Sitting Glute stretch x30sec

3x
C1Side lunge to DB curl x6/6 20kg
C2 Single Leg 3 cone reach x9/9
C3 Couch stretch x30sec

narwog81 · 28-09-2018 7:04pm

3x15 band pulls circuit
3x12 16kg KB swing

A 4x15 30kg DB Incline Bench

B 4x12 20kg DB military press

C1 4x12 BW Pullups
C2 4x1min BW plank

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

narwog81 · 29-09-2018 3:43pm

10min foam roll - quads, IT bands, glutes

30s each side
A1 Lying quad stretch
A2 standing calf stretch
A3 seated glute stretch
A4 couch stretch

3x10/10
B1 glute bridge
B2 lying banded side clam
B3 lying leg side raise
B4 BW SLDL
B5 Supermans
B6 Cook hip lift

30min spin bike

20x 30secs hard/1 min easy

narwog81 · 02-10-2018 8:12pm

3x15 band pulls circuit
3x15 16kg KB swing

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

B 2x20 25kg DB Incline Bench

C1 4x10 BW pull-ups
C2 4x12 10kg DB Seated clean

D1 3x12 20kg DB Curl
D2 3x15 tricep dips

narwog81 · 03-10-2018 4:59pm

5km run - 23.36

Avg Pace - 4.43

narwog81 · 04-10-2018 11:13am

Warmup
3x
5kg band Med ball squat and twist x10
Band Crab Walk x20
Lying Quad stretch x30sec
Standing Calf stretch x30sec

A1 Deadlift
10x60
5x100
5x120
5x130
5x140

A2 4x25 BW V-ups

3x
B1 Clean and Squat x6 2x25kg DB
B2 Single Leg Deadlift w/KB x6/6 16kg
B3 Sitting Glute stretch x30sec

3x
C1Side lunge to DB curl x6/6 20kg
C2 Single Leg 3 cone reach x9/9
C3 Couch stretch x30sec

D Leg Circuit
6x
10 squats
10 reaching lunges
10 box skips
5 squat jumps

narwog81 · 05-10-2018 11:31am

10km run - 56.56

Avg Pace - 5.42

narwog81 · 06-10-2018 8:14am

narwog81 wrote: »

Fresh start in a fresh location, Groundhog day fitness wise just a bit older.

31
BW 93kgs
Ankle needs rehab and BF% needs to drop.

Immediate goals:

Develop a routine
Work on the rehab
Get moving and get lighter

Month 1 progress report

Immediate goals achieved.

24 sessions (14x cardio, 11x resistance).
No new ankle issues and leg strength & mobility is improving.
No scales to assess BW but definitely lighter and have dropped BF%.

Moving now to a structured program broken into 4 week blocks, 6 days a week with a mix of strength endurance and cardio sessions.

narwog81 · 08-10-2018 12:46pm

6km run - 29.58

Avg Pace - 5.00

narwog81 · 15-10-2018 2:21pm

W1: K1

Foam roll and stretch

A1 12/10/8 BB Squat @ 60/70/80kg
A2 12/10/8 Bench Press @ 80/85/90kg

B1 12/10/8 Weighted Step-up @ 20kg DB
B2 12/10/8 BB Row @ 60/70/80kg

C1 12/10/8 Close-grip bench @ 60kg
C2 12/10/8 RDL @ 6kg DB

30min easy spin bike

narwog81 · 16-10-2018 8:31pm

W1: O3

8km run - 44.11

Avg Pace - 5.31

narwog81 · 18-10-2018 6:11pm

30min spin bike

10 min easy

10x 30sec hard/90 sec easy

narwog81 · 19-10-2018 2:56pm

A1 5x5 90kg Bench
A2 5x60sec Plank

B1 4x12 BW Pullups
B2 4x15 +15kg weighted situps

C1 4x10 80kg BB Row
C2 4x12 BW tricep dips

narwog81 · 21-10-2018 8:29am

Warmup
3x
5kg band Med ball squat and twist x10
Band Crab Walk x20
Lying Quad stretch x30sec
Standing Calf stretch x30sec

A1 Deadlift
10x60
5x100
5x110
5x120
5x130
5x140

A2 5x30 BW pushups

3x
B1 DB Lunges @ 10 kg
B2 Single Leg RDL @10 kg
B3 Sitting Glute stretch x30sec

C Leg Circuit
6x
10 squats
10 reaching lunges
10 box skips
5 squat jumps

narwog81 · 21-10-2018 2:48pm

5km hill run - 37.02

Avg Pace - 7.24

Altitude 1900m
Elevation +330m

narwog81 · 22-10-2018 8:28pm

Warmup

Benching up to 90kg x8

kicked out of gym for cleaning

stretching and 10 min on spin bike 30s on/ 30s off

narwog81 · 23-10-2018 4:29pm

6km run - 28.46

Avg Pace - 4.48

narwog81 · 01-11-2018 5:03pm

A1 4x10 80kg Bench
A2 4x60sec Plank

B1 4x12 BW Pullups
B2 4x15 +15kg weighted situps

C1 4x12 70kg BB Row
C2 4x15 BW tricep dips

narwog81 · 02-11-2018 3:06pm

8.6km hill run - 55.47

Avg Pace - 6.28

Altitude 1900m
Elevation +360m

narwog81 · 03-11-2018 3:13pm

10min foam roll - quads, IT bands, glutes

3x 30s each side
A1 Lying quad stretch
A2 standing calf stretch
A3 seated glute stretch
A4 couch stretch

3x10/10
B1 glute bridge
B2 lying banded side clam
B3 lying leg side raise
B4 BW SLDL
B5 Supermans
B6 Cook hip lift

30min spin bike

narwog81 · 06-11-2018 7:28pm

30 min spin bike

narwog81 · 03-12-2018 7:14pm

November - total write off for training, limited cardio to keep ticking over.

A Bench
1x10 60kg
1x10 70kg
1x8 80kg
1x6 90kg
1x5 100kg

B Inc DB Press
2x15 25kg

C1 4x12 70kg BB Row
C2 4x5 +10kg Pullup

D1 4x12 15kg DB curl
D2 4x12 BW Tricep Dips

narwog81 · 04-12-2018 5:45pm

5km easy row - 20.20

Avg Pace - 2.02/500m

narwog81 · 06-12-2018 2:23pm

30min spin bike

A 4x15 70kg Bench

B1 4x15 70kg BB row
B2 4x20 BW wide arm pushups

C1 3x15 40kg BB curls
C2 3x20 15kg French press

narwog81 · 08-12-2018 5:19pm

30min spin bike

3x30 BW pushups
3x15 +15kg weighted sit-ups

narwog81 · 09-12-2018 8:40pm

30min spin bike

21-15-9
Burpees
BW Dips

narwog81 · 10-12-2018 10:51am

Week 1

2 weights
4 cardio

Total: 6 sessions

narwog81 · 10-12-2018 3:46pm

A Bench
1x10 60kg
1x10 70kg
1x8 80kg
1x6 90kg
1x4 105kg

B 2x15 27.5kg Inc DB Press

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

D1 3x21 +15kg EZ bar curl
D2 3x15 BW Tricep Dips

narwog81 · 11-12-2018 6:09pm

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

A1 4x20 +15kg weighted situp
A2 4x20 band pulls apart

B1 Squat
1x10 20kg
1x10 60kg
1x10 70kg
1x10 80kg
1x10 90kg
1x6 100kg

B2 5x30 BW V-ups

3x 500m row
21-15-9 20kg KB swing + BW pushups

narwog81 · 12-12-2018 7:10pm

30 min spin bike

narwog81 · 13-12-2018 12:03pm

A1 4x10 80kg Bench
A2 4x25 BW V-Ups

B1 4x5 50kg Military Press
B2 4x1min front plank

C1 4x12 BW Chinuos
C2 4x15 BW tricep dips

narwog81 · 14-12-2018 9:12pm

3x10 +5kg banded squat & twist
3x20 banded crab walk
3x30sec lying quad stretch

A1 5x8 110kg Deadlift
A2 5x30 +10kg Russian twist

30min soon bike

narwog81 · 15-12-2018 6:33pm

foam rolling

lying quad stretch
swiss ball curl
mountain climbers
couch stretch

30min spin bike

Sunshine city

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