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 Post subject: workout log
 Post Posted: Tue Jan 14, 2014 6:20 am 

Joined: Sat Dec 22, 2012 12:03 am
Posts: 186
Doing a 4 day split to get in real good alround shape,
day 1 anarobic conditioning (burpee circuits hill sprints etc)
day 2 aerobic conditioning
day 3 upper strength
day 4 lower strength
rest day then repeat

This weeks training:

11-1
Pendlay rows 3*90kg, 3*100kg, 3*110kg, 3*5*90kg
Military press 3*50kg, 3*60kg, 3*65kg, 3*3*60kg
40 pullups afap
5 sets incline db press

12-1
Oly squat 3*110kg, 3*120kg, 3*130kg, 3*3*120kg
Deadlift 3*120kg, 3*140kg, 2*5*120kg
abs 4 sets
50 burpees, this isn't a good idea as a finisher for this training, v slow, hardly came off the ground.

Today
Magic 50 with a 30kg dumbell in 15:56, pretty heavy weight for me, needed long between rounds but this was fucking awesome, real intense.


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 Post subject: Re: workout log
 Post Posted: Wed Jan 15, 2014 7:34 am 

Joined: Sat Dec 22, 2012 12:03 am
Posts: 186
aerobic conditioning

8km tempo run, 5min/km


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 Post subject: Re: workout log
 Post Posted: Thu Jan 16, 2014 9:00 am 

Joined: Sat Dec 22, 2012 12:03 am
Posts: 186
Upper strength

Pendlay rows
3*90kg, 3*100kg, 3*110kg, 2*120kg (close but a little cheat so no pr), 2*4*100kg

Military press
3*4*60kg

Pullups staggered with dips for about 15 mins, lost count of reps.


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 Post subject: Re: workout log
 Post Posted: Fri Jan 17, 2014 8:24 am 

Joined: Sat Dec 22, 2012 12:03 am
Posts: 186
Lower strength

oly squat
3*100kg, 3*120kg, 4*3*130kg

deadlift
3*120kg, 4*3*130kg

abs/core

little adjustment for the routine, adding 1 extra ITC day, the day after aerobic conditioning


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 Post subject: Re: workout log
 Post Posted: Sun Jan 19, 2014 7:32 am 

Joined: Sat Dec 22, 2012 12:03 am
Posts: 186
anaerobic conditioning

10 burpees
25 jumping jacks
x 10 rounds ~45s rest inbetween


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 Post subject: Re: workout log
 Post Posted: Mon Jan 20, 2014 7:49 am 

Joined: Sat Dec 22, 2012 12:03 am
Posts: 186
anaerobic conditioning

magic 50 with 30kg db in 14:46, 70s faster then last week


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 Post subject: Re: workout log
 Post Posted: Thu Jan 23, 2014 4:54 am 

Joined: Sat Dec 22, 2012 12:03 am
Posts: 186
yest
1h easy run (11km)

no gym access for a little while, so gonna do mostly conditioning for now


today

7 burpees
3 32.5kg db snatch per arm
7 burpees
3 32.5kg db swings
7 burpees
15 pushups

only managed 3 rounds and my body just wouldn't anymore, maybe my head wasn't into it today, or maybe this one was too hard for my conditioning.


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 Post subject: Re: workout log
 Post Posted: Thu Jan 23, 2014 11:02 pm 

Joined: Sat Dec 22, 2012 12:03 am
Posts: 186
8x250m hill sprints (walking back down as recovery)

good effort today


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 Post subject: Re: workout log
 Post Posted: Sat Jan 25, 2014 12:52 am 

Joined: Sat Dec 22, 2012 12:03 am
Posts: 186
running

1km easy
2km at 4:00/km pace, very hard
3 mins recovery
3km at 4:50/km pace


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 Post subject: Re: workout log
 Post Posted: Sun Jan 26, 2014 6:09 am 

Joined: Sat Dec 22, 2012 12:03 am
Posts: 186
Upper strength

pendlay rows
3*5*100kg

standing db strict press
3*5*30kg

pullups, 10,9,...,1 staggered with 13,12,...,4 dips, as little rest as possible


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