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 Post subject: Re: Tom's Workout Log
 Post Posted: Sun May 01, 2011 5:30 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
Thanks rmb, I try.

SUNDAY 1st MAY 2011
Strength
- 2x20 Burpees
- Elevated OA Push-ups: 6x4
- Pull-ups x3: 4, 6, 8, 6, 4
- Knuckle Push-ups: 5x20
- Dips:
B/W: 10, 9, 8, 7, 6
20kg: 5, 4, 3, 2, 1
30kg: 1, 2, 3, 4, 5
- 4x15 Burpees

First day of the burpee challenge, and the first time I've done them in a while. They really are nasty little things. Just for the record all of my burpees are done with the push-up and the tuck jump.

Image

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Last edited by tom.642 on Tue May 03, 2011 4:47 am, edited 1 time in total.

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 Post subject: Re: Tom's Workout Log
 Post Posted: Mon May 02, 2011 2:27 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
MONDAY 2nd MAY 2011
Core
2x25 Burpees
- L-Sit: 3x30sec, 3x20sec
- Wheel Rollouts (on incline board): 6x3
CIRCUIT x4:
- Decline Crunches x20
- Lying Hip Swing x30
- Side Bends (with 30kg DB) x10 per side
- Chinnies
PLANK 2 MINUTES
- 2x25 Burpees

Good session today, the burpees sure do make a difference to the feel of the rest of the workout. Just in case you don't pay much attention to the S&C forum the Burpee challenge is 100 a day, for 100 days. Did side bends for the first time today too, they feel like a fairly decent exercise. I think I'll end this post with a relevant image to what's happening in the world.

Image

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 Post subject: Re: Tom's Workout Log
 Post Posted: Tue May 03, 2011 4:47 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
TUESDAY 3rd MAY 2011
AM: 3 Mile run in 19:27
4x15 Burpees

Good fast run, got to the 2 Mile point in 12:53. Personal best on both points, after my marathon I'll try to get both distances down to 6 minute miles.

PM: Strength
- 20 Burpees
- Elevated OA Push-ups: 6x4
- Pull-ups x3: 4, 6, 8, 6, 4
- Knuckle Push-ups: 5x20
- Dips:
B/W: 10, 9, 8, 7, 6
20kg: 5, 4, 3, 2, 1
30kg: 1, 2, 3, 4, 5
- 20 Burpees

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 Post subject: Re: Tom's Workout Log
 Post Posted: Wed May 04, 2011 1:18 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
WEDNESDAY 4th MAY 2011
AM: 4 Mile run
3x20 Burpees


PM: Core
20 Burpees
- L-Sit: 3x30sec, 3x20sec
- Wheel Rollouts (on board): 6x3
CIRCUIT x4:
- V-Ups x20
- Russian Twist x40
- Side Crunches x10 (per side)
- Supermans x25
PLANK x2 MINUTES
20 Burpees

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 Post subject: Re: Tom's Workout Log
 Post Posted: Thu May 05, 2011 4:30 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
THURSDAY 5th MAY 2011
AM: 2 Mile run
3x20 Burpees


PM: Strength
- 20 Burpees
- Elevated OA Push-ups: 6x4
- Pull-ups x3: 4, 6, 8, 6, 4
- Knuckle Push-ups: 4x25
- Dips:
B/W: 10, 9, 8, 7, 6
20kg: 5, 4, 3, 2, 1
30kg: 1, 2, 3, 4, 5
- 20 Burpees

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 Post subject: Re: Tom's Workout Log
 Post Posted: Fri May 06, 2011 1:07 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
FRIDAY 6th MAY 2011
AM: 3x20 Burpees

PM: Core
20 Burpees
- L-Sit: 3x30sec, 3x20sec
- Wheel Rollouts (on incline board): 6x3
CIRCUIT x4:
- Decline Crunches x20
- Lying Hip Swing x30
- Side Bends (with 30kg DB) x10 per side
- Chinnies
PLANK 2 MINUTES
20 Burpees

I'm going to take a full rest day tomorrow ahead of the marathon on Sunday, and most likely take another rest day on Monday to recover. The 300 burpees I'll miss over the next 3 days will have to be added on to the following week.

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 Post subject: Re: Tom's Workout Log
 Post Posted: Sat May 07, 2011 12:52 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
SATURDAY 7th MAY 2011
20 Pull-ups
Okay, so not a full rest day. I wanted to test out my max pull-ups, and I'm glad I did. I hit my goal today at 20, although the last few reps weren't strict dead hang. Regardless, 20 is 20, and now I'm going to start working with completly strict reps, and am going to start working with more variations. One goal knocked off today, and hopefully another tomorrow.

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 Post subject: Re: Tom's Workout Log
 Post Posted: Sun May 08, 2011 4:39 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
SUNDAY 8th MAY 2011
Marathon (26.2 Miles) in 5:18:41
Completed my first marathon today, another goal checked off the list! Quite hot, not really good running conditions and my time was not as targeted neither. My end time was 5:18:41. First few miles were too quick, around 8 minute miles, and was at around 2 hours at the half way point.
At around the 15 mile point, fatigue got the better of me and I had to start alternating between walking and running. I did at least find some extra energy at the end though and had a sprint finish. So all in all, did not hit the intended time but the goal was to complete a marathon and I did. After all, a marathons a marathon!

2 goals in 2 days! Fuck yeah!
Image
Edited to add time.

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 Post subject: Re: Tom's Workout Log
 Post Posted: Tue May 10, 2011 2:56 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
Rested Monday. This week on the whole is going to be a recovery week in general, no real set plan, I'll just do a bit of this and that each day because I enjoy doing it.

TUESDAY 10th MAY 2011
8x25 Burpees
Total of 200 burpees, so I've done today's and last Saturday's burpees today. I didn't go all out on them, as my legs are a little tired still.

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 Post subject: Re: Tom's Workout Log
 Post Posted: Wed May 11, 2011 1:15 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
WEDNESDAY 11th MAY 2011
8x25 Burpees
Same as yesterday, trying to catch up on the burpee challenge.

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