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 Post subject: Re: Tom's Workout Log
 Post Posted: Tue Jun 21, 2011 1:39 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
TUESDAY 21st JUNE 2011
AM: Boxing 1.5 hours

PM: Core
- 2x25 Burpees
- L-Sit floor progressions (10-15 sec holds)
- Wheel Progressions
CIRCUIT x4:
- V-Ups x20
- Russian Twist x40
- Side Crunches x10 (per side)
- Supermans x25
OA-PLANK x1 MINUTE PER SIDE
- 2x25 Burpees

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 Post subject: Re: Tom's Workout Log
 Post Posted: Wed Jun 22, 2011 2:29 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
WEDNESDAY 22nd JUNE 2011
AM: Boxing 1 hour
Body sparring and circuits. Also did around 70 burpees (that I counted). I know I said I was going to do sprints but I was offered boxing and took it.

PM: Strength
- 30 Burpees
- OAPU Work: 3x3
- Pull-ups x3: 5, 7, 10, 7, 5
- Dips: 25, 20, 15, 20, 25
Press-ups
- Knuckle: 3x20
- Divebombers: 2x10
- Pike Press: 2x10

I haven't mentioned this yet, but thought I should. Most days I will also do a couple hundred press-ups additional, in the evening or throughout the day. Usually will start with a high-ish rep set (70 at the moment), then another set to round it off to 100 (in this case 30), then a few sets of 50-60. It's not written in stone, just something I will do most nights to get rid of any extra energy I have. If I need a night off, I will have it. There isn't any set protocol for rest, just when I feel like it. Thought I'd write this down in my log, if I leave it out I might as well not have one.

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 Post subject: Re: Tom's Workout Log
 Post Posted: Thu Jun 23, 2011 4:59 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
THURSDAY 23rd JUNE 2011
AM: Boxing 1 hour

Core:
- 2x25 Burpees
- L-sit progressions
- Wheel Rollout progressions
CIRCUIT x4
- Decline Crunches x20
- Lying Hip Swing x30
- Side Bends (30kg DB) x10 per side
- Flutter Kicks x50
ONE ARM PLANK x 1 MINUTE PER SIDE
- 2x25 Burpees


1 rep on the flutter kicks is left leg going down, then back up (obviosuly right is down the opposite). L-Sits are on the floor for 10-15 second holds. I can see improvement here.

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 Post subject: Re: Tom's Workout Log
 Post Posted: Fri Jun 24, 2011 4:10 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
FRIDAY 24th JUNE 2011
Strength
2x25 Burpees
- OAPU Work: 3x3
- Pull-ups x3: 5, 7, 10, 7, 5
- Dips: 25, 20, 15, 20, 25
Press-ups
- Knuckle: 2x25
- Divebombers: 3x10
- Pike Press: 1x20
2x25 Burpees


I know - only 1 session today, I must be getting lazy! Was thinking about going for a run today, but decided against it. Still, I do need to starting getting the miles in, will have to find a way. I'll up the rep range for the pull-ups sometime next week, and I'll test my max reps next Saturday. The OAPU are done elevated, so I focus on each rep. It's not being done as a strength work as you can see, I think my upper body is fine for it, will see how much difference the OA Planks make.
I still stuggle a bit with the dips, it will probaly be a week or two before I up the numbers there. We'll see.

I may or may not go for a run this weekend, besides that and the 100 burpees per day it will just be rest.

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 Post subject: Re: Tom's Workout Log
 Post Posted: Sun Jun 26, 2011 4:05 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
SATURDAY 25th JUNE 2011
2x50 Burpees
Did a couple rounds of shadow boxing too. Didn't time either set of burpees, but according to the song playing on my iPod, the second set took less than 2:50, which is decent seeing as I wasn't going all out.

SUNDAY 26th JUNE 2011
Core
2x25 Burpees
- L-Sit (floor), holds from 10-15 seconds
- Wheel Rollouts (still on ramp slightly) 3x3
CIRCUIT x4
- V-Ups x20
- Russian Twist (w 10kg) x40
- Side Crunches x10 per side
- Superman x25
ONE ARM PLANK x1 MIN PER SIDE
2x25 Burpees

Hot sticky day today. Would increase the weight on the Twists, but haven't got a 15kg plate, and fear the 20kg would be too much too soon and also might knock over the bench I'm doing them on. Will see a bit later.

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 Post subject: Re: Tom's Workout Log
 Post Posted: Sun Jun 26, 2011 5:08 am 

Joined: Mon Dec 07, 2009 2:20 pm
Posts: 992
Location: England
Nice work keep it up mate.

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 Post subject: Re: Tom's Workout Log
 Post Posted: Mon Jun 27, 2011 3:16 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
Thanks man!

MONDAY 27th JUNE 2011
AM: 10x400m in 1.30
10 Burpees after each rep then rest for 1.30
1/2 mile run back home

On rep 7 and 8 I didn't do the burpees as I was running approx 400m to the water fountain and back. Saved them as a warmup for my strength session. Was pretty hot today, the thermometer said 38 degrees but I'm sure it was a little cooler than that. The reps were quite sloppy, most of them were a little over 90 seconds.

PM: Strength
- Burpees x20
- OAPU Progress: 3x3
- Pull-ups x3: 6, 7, 10, 7, 6
- Dips: 25, 20, 15, 20, 25
Press-ups:
- Knuckle: 2x25
- Divebombers: 3x10
- Plyo: 1x20

As you can see, added 2 reps per pyramid here. Looking forward to Saturday where I'll test my max reps, fingers crossed I will have made some progress. If not I'm gonna have to rethink my routine.

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 Post subject: Re: Tom's Workout Log
 Post Posted: Tue Jun 28, 2011 3:23 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
TUESDAY 28th JUNE 2011
AM: 2 hours Boxing
3.5 Mile (aprox) run home

Did about 60 burpees during boxing. Main focus on footwork, also went for a short run and circuits. Then a steady run home, nothing too serious.

PM: Core
- 2x20 Burpees
- L-sit progressions
- Wheel Rollout progressions
CIRCUIT x4
- Decline Crunches x20
- Lying Hip Swing x30
- Side Bends (30kg DB) x10 per side
- Flutter Kicks x50
ONE ARM PLANK x 1 MINUTE PER SIDE

Day 59 of the burpee challenge, that means 4,100 left to go.

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 Post subject: Re: Tom's Workout Log
 Post Posted: Wed Jun 29, 2011 3:18 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
WEDNESDAY 29th JUNE 2011
AM: 5 Mile run + 20 burpees per mile
Basically did a standard 5 miler, every mile stopping for 20 burpees, then continuing straight away with the run. Total = 100 burpees.

PM: Strength
- OAPU Work: 3x3
- Pull-ups x3: 6, 7, 10, 7, 6
- Dips: 25, 20, 15, 20, 25
- Knuckle Press-ups: 4x25

Standard strength work, body felt a little tired today for some reason.

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 Post subject: Re: Tom's Workout Log
 Post Posted: Thu Jun 30, 2011 3:09 am 

Joined: Sat Jun 13, 2009 9:59 am
Posts: 1228
Location: London
THURSDAY 30th JUNE 2011
AM: Boxing 1.5 Hours
3.5 Mile run + 2x25 Burpees

Sparring mostly today. Ran back home, on the way back through my local park did some burpees.

PM: Core
- 25 Burpees
- Standing Wheel Rollouts 3x3
CIRCUIT x4
- V-Ups x20
- Russian Twist (w 10kg) x40
- Side Crunches x10 per side
- Superman x25
ONE ARM PLANK x1 MIN PER SIDE
- 25 Burpees

Yep, did my first unassisted full standing wheel rollout today! Did a bit more than 3x3 but can't remember exact numbers. I'd been negelcting the wheel really, so decided to really put the effort in! Reps weren't absolutely perfect like you see Ross do, but the first ones never are.
Will tick off the OAPU from the first page too, seeing as I can do them now, just not strict arm in.

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