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 Post subject: Re: Tom's Workout Log
 Post Posted: Sun May 22, 2011 4:32 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
SUNDAY 22nd MAY 2011
2x50 Burpees

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 Post subject: Re: Tom's Workout Log
 Post Posted: Mon May 23, 2011 2:03 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
MONDAY 23rd MAY 2011
AM:
A. Start.
- Run 25m to B
B. 10 Burpees
- Run 25m to C
C. Flutter Kicks x30sec
- Run back to A
A. 5 Towel Pull-ups
2x5 rounds, 2-3 minutes rest between sets of 5 rounds. No rest between rounds.
- 2 Mile run steady

Made this circuit up on the spot at my local park. Just brought a towel with me and flung it over a tree and went from there. Effective routine, was knackered after but decided to do a 2 mile run. It wasn't a full speed run as I was fatigued but the whole circuit is worth repeating.

Just so it's compltley clear, points A, B and C were trees around 25m apart, C obviously being 50m from A.

PM: Core
- L-Sit: 3x30sec, 3x20sec
CIRCUIT x4:
- V-Ups x20
- Russian Twist x40
- Side Crunches x10 (per side)
- Supermans x25
PLANK x2 MINUTES

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 Post subject: Re: Tom's Workout Log
 Post Posted: Tue May 24, 2011 3:07 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
TUESDAY 24th MAY 2011
AM: 5 Mile run
- 2x25 Burpees


PM: Strength
- 25 Burpees
- Elevated OAPU: 6x4
- Pull-ups x3: 4, 6, 8, 6, 4
- A. Knuckle PU: 4x25
- B. Dips: 20, 15, 10, 10
- 25 Burpees

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 Post subject: Re: Tom's Workout Log
 Post Posted: Wed May 25, 2011 2:51 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
WEDNESDAY 25th 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

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 Post subject: Re: Tom's Workout Log
 Post Posted: Thu May 26, 2011 5:30 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
THURSDAY 26th MAY 2011
AM: 10 Mile run
50 Burpees


PM: Strength
- 25 Burpees
- Elevated OAPU: 6x4
- Pull-ups x3: 5, 6, 8, 6, 5
- Dips: 25, 20, 15, 10, 15, 10, 5
- Knuckle Push-ups: 4x25
- 25 Burpees


The run was a good steady state run, nothing too challenging, with 50 burpees at the end for good measure. I remember when i struggled to do 40 in one go, now I am banging out 50 after a 10 miler. That's progress for you.

OAPU is going well, I am just trying to get the form perfect when elevated before I start working at floor level. Fingers crossed it won't be too long. Also decided to up the reps very slightly on the pull-ups, totalling 30 per round, 90 total. Rest is 30 seconds between sets and 2 minutes between rounds.

Was just experimenting with higher reps with the dips. Was orginally going to go from 25 t0 5, decreasing by 5 each time but when I got to 10 reps I thought I would sneak a few extras in. Knuckle Push-ups I struggled with but finished, so all is well there.

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 Post subject: Re: Tom's Workout Log
 Post Posted: Fri May 27, 2011 3:15 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
FRIDAY 27th MAY 2011
AM: 3 Mile run
50 Burpees


PM: Core
- 25 Burpees
- L-Sit: 3x30sec, 3x20sec
CIRCUIT x4:
- V-Ups x20
- Russian Twist x40
- Side Crunches x10 (per side)
- Supermans x25
PLANK x2 MINUTES
- 25 Burpees

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 Post subject: Re: Tom's Workout Log
 Post Posted: Fri May 27, 2011 6:34 am 

Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1097
This is great stuff Tom. Proper inspiring for a London boy almost twice your bloody age!

:)

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 Post subject: Re: Tom's Workout Log
 Post Posted: Sat May 28, 2011 2:18 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
Hey man, thanks for that! Whereabouts are you in London?

SATURDAY 28th MAY 2011
- Max Pull-ups: 22
- 50 Burpees in 2:52
- 50 Burpees in *3:30* - see notes


Was supposed to a rest today, but fuck it. Burpees had to be done, so I thought I gauge where I am now while I have nothing else to tire me out. Maxed out at 22 pull-ups, almost got 23 but I wasn't close enough to the bar to give me that one. 2 minutes rest and did a timed 50 burpees, wasn't going balls to the wall, but faster than usual. Somehow managed to reset my whole watch before stopping the timer, but got an eyefull of the time first fortunetly.

Another few minutes rest before the next 50, these weren't at a fast pace at all. Didn't actually time it, but estimated the time based on the song playing on my iPod at the time.

New goals added:
- 30 Pull-ups
-a) 50 Burpees in 2:30 and when accomplished
-b) 100 Burpees in 6:00


The burpees are not a main goal, they are just a vague aiming point seeing as I am in this burpee challenge, I might as well make the most of it.
So a full goal list, with where I am in terms of them in brackets:

1) Achieve 30 consectutive Pull-ups (22)
2a) 2 Miles in 12:00 (12:34)
2b) 3 Miles in 18:00 (19:27)
3) Achieve Standing Wheel Rolllout (Still working with a ramp, but improving steadily)
4) Achieve Strict One Arm Push-up (Working only around 12 inches off the floor with strict reps)
5a) 50 Burpees in 2:30 (2:52)
5b) 100 Burpees in 5:00 (5:59)


**Goal 5b was originally 100 burpees in 6:00 but I've just done it, so edited this post.**

A lot of words here I know, so here's a picture of a monkey and a hippo.
Image

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Last edited by tom.642 on Sun May 29, 2011 4:14 am, edited 1 time in total.

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 Post subject: Re: Tom's Workout Log
 Post Posted: Sun May 29, 2011 4:12 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
SUNDAY 29th MAY 2011
100 Burpees in 5:59
Well, knocked the goal I set yesterday right out the way. Time was legit, I promise, and I actually wasted a few seconds spliting the time at 50 burpees. The watch reset itself again so I didn't get to see what I got at 50, so I won't use that watch again until timex get back to me.
I'll edit the post above with my new goal of 100 burpees in 5 minutes.

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 Post subject: Re: Tom's Workout Log
 Post Posted: Mon May 30, 2011 1:35 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
MONDAY 30th MAY 2011
AM: 3 Mile run
50 Burpees


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

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