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Hi all,
Vanilla are planning an update to the site on April 24th (next Wednesday). It is a major PHP8 update which is expected to boost performance across the site. The site will be down from 7pm and it is expected to take about an hour to complete. We appreciate your patience during the update.
Thanks all.

Sunshine city

24

Comments

  • #32
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    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


  • #33
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km hill run - 37.02

    Avg Pace - 7.24

    Altitude 1900m
    Elevation +330m


  • #34
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Warmup

    Benching up to 90kg x8

    kicked out of gym for cleaning

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


  • #35
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km run - 28.46

    Avg Pace - 4.48


  • #36
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    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


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  • #37
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    8.6km hill run - 55.47

    Avg Pace - 6.28

    Altitude 1900m
    Elevation +360m


  • #38
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    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


  • #39
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    30 min spin bike


  • #40
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    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


  • #41
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km easy row - 20.20

    Avg Pace - 2.02/500m


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  • #42
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    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


  • #43
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    30min spin bike

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


  • #44
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    30min spin bike

    21-15-9
    Burpees
    BW Dips


  • #45
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Week 1

    2 weights
    4 cardio

    Total: 6 sessions


  • #46
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    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


  • #47
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    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


  • #48
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    30 min spin bike


  • #49
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    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


  • #50
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    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


  • #51
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    foam rolling

    lying quad stretch
    swiss ball curl
    mountain climbers
    couch stretch

    30min spin bike


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  • #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


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