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 Post subject: Old age epiphany-raison d'être
 Post Posted: Wed Oct 22, 2014 8:46 am 

Joined: Mon Oct 20, 2014 8:42 am
Posts: 21
Location: Ireland
111 kg b/w approx25% BF
Monday
4km run
6 x 1.5 minute rounds skipping 20seconds rest
6 x 1.5 minute round shadow box 20 sec rest
6 x 1 minute heavy bag hard 30 second rest
3x 30 secs all out
Planks

Wednesday

As above

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 Post subject: Re: Old age epiphany-raison d'être
 Post Posted: Thu Oct 23, 2014 8:23 am 

Joined: Mon Oct 20, 2014 8:42 am
Posts: 21
Location: Ireland
Thursday

8 rounds 1.5 minute heavy bag 20 secs rest
Some light weight training on arms and shoulder
Lat pulls 5 sets 60-90kg to failure
Planks and a few sets of press ups to failure
Short and sweet

Body fat measured at 23%
body weight 109kg

Diet is cleaned up this week.
Shoulder injury causes small pain and reduced the number of rounds on the bag. More stretching needed.

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 Post subject: Re: Old age epiphany-raison d'être
 Post Posted: Sun Oct 26, 2014 7:04 am 

Joined: Mon Oct 20, 2014 8:42 am
Posts: 21
Location: Ireland
Saturday
Multiple sets of press ups and planks

Sunday
Incline Press
Bar x 20 followed by 15 reps pull downs 60kg - 4 sets
40kg x 15 followed by 15 reps pull downs 67.5kg - 4 sets
60kg x 5 followed by 12 reps pulls 75kg
70kg x 5 (elbow pain) drop 60kg x5 followed by 12reps pulls 75kg
60kg x 10 followed by 12 reps pull downs 75kg- 2 sets

elbow not ready for heavy so 60kg until reps build up and elbow gets strong

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 Post subject: Re: Old age epiphany-raison d'être
 Post Posted: Mon Oct 27, 2014 8:31 am 

Joined: Mon Oct 20, 2014 8:42 am
Posts: 21
Location: Ireland
Monday
Run 4.5km sub 24 mins
Skipping 7 rounds 1.5minutes 20 second rest
Shadow box 7 rounds 1.5 minute 20 second rest
Heavy bag 7 rounds 1.5 minutes 20 second rest
Heavy bag as if my life depended on it 30 seconds on 30 seconds off 7 x rounds
1 x plank :shifty:

Starting to feel fit and enjoying training. Minimal pain in shoulder and elbow.

Diet very clean from this week. Lots of fish and fruit. Minimal carbs and plenty of water.

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 Post subject: Re: Old age epiphany-raison d'être
 Post Posted: Tue Oct 28, 2014 7:45 am 

Joined: Mon Oct 20, 2014 8:42 am
Posts: 21
Location: Ireland
Tuesday
2.5 km run 14:20
4 rounds 1.5 minute skipping 20 seconds rest
10push ups/ plank 3 sets
Dun bell curls 6 sets 14kg to failure
Tricep push downs 8 sets to failure 40kg 12-15 reps
Dun bell curls run the rack x 2

Really tired today. Knees shins and few bit are sore.
Very few calories today approx 1000. Good sweat out all the same.

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 Post subject: Re: Old age epiphany-raison d'être
 Post Posted: Wed Oct 29, 2014 9:19 am 

Joined: Mon Oct 20, 2014 8:42 am
Posts: 21
Location: Ireland
Wednesday
4.5km run 24:20 minutes + 5 minute walk, circa 570 calories
7 x 1.5 minute rounds skipping / 20 seconds rest
7 x 1.5 minute rounds shadow boxing / 20 seconds rest
7 x 1.5 minute rounds heavy bag/ 20 seconds rest
7 rounds heavy bag as if my life depended on it 30 seconds on / 30 seconds rest
Planks and sit ups
7 x 1.5 minute rounds skipping / 20 seconds rest.
Sit ups and planks.

Diet is very clean this week. Note to self to swap the order of skipping and shadow boxing in order to give my knees and shins a brief rest.
I need a proper core/ sit up routine instead of just doing a bit at the end of a session.

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 Post subject: Re: Old age epiphany-raison d'être
 Post Posted: Sun Nov 02, 2014 9:18 am 

Joined: Mon Oct 20, 2014 8:42 am
Posts: 21
Location: Ireland
Sunday
8 rounds shadow boxing 1.5 minute on / 20 second rest
8 rounds heavy bag 1.5 minute / 20 second rest
8 rounds as if life depended on it 30 seconds on / 30 off
12 rounds skipping 1.5 minut/15 seconds rest

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 Post subject: Re: Old age epiphany-raison d'être
 Post Posted: Mon Nov 03, 2014 10:11 am 

Joined: Mon Oct 20, 2014 8:42 am
Posts: 21
Location: Ireland
Monday
INCLINE PRESS
Bar x 20/20 super set pull downs 58kg/ 12/12
40kg x 12+ 12 x 67.5kg pulls 2 sets
50kg x 12 + 12 x 67.5kg pulls 2 sets
60kg x 10 + 12 x 67.5kg pulls 4 sets
60kg x 9 rack 10 seconds rest 2 more reps + 12 rep pulls 67.5kg
ARMS
Superset bicep curl / tricep press downs
30kg12 rep/ 37.5kg/12 rep 3 sets

No pain in elbow or shoulder. Press is good, finding grove ok, triceps are weak, but injury at bay. :mozilla_smile:

Neglecting running due to home refurbishment this week, no water etc

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 Post subject: Re: Old age epiphany-raison d'être
 Post Posted: Wed Nov 05, 2014 9:49 am 

Joined: Mon Oct 20, 2014 8:42 am
Posts: 21
Location: Ireland
WEDNESDAY
shadow box 5 x 3 minute rounds
Heavy bag 4 x 3 minute rounds
Heavy bag as if life depended on it 8 rounds 30 seconds / 30 seconds rest
5 x 3 minute rounds skipping

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 Post subject: Re: Old age epiphany-raison d'être
 Post Posted: Sun Nov 09, 2014 1:18 am 

Joined: Mon Oct 20, 2014 8:42 am
Posts: 21
Location: Ireland
SUNDAY
Shadow boxing 5 x 3 minute rounds
Heavy bag power boxing 8 rounds 30 seconds / 30 seconds rest
Heavy bag 5 x 3 minute rounds
Jumping jacks 4 x 2 minute rounds

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