Airborne88's Journal

Training Training Logs
21

Quads at Wells’ this morning with Aled

Leg Extension 20x35kg, 20x35kg, 20x35kg
Leg Press 40x120kg (wide), 40x120kg (close), 25x200kg (wide), 25x200kg (close), 12x240kg (neutral), 12x280kg (neutral)
Back Squats 8x80kg, 8x120kg, 8x120kg

22

Monday Night:

Back Squat 8x60kg, 8x150kg, 8x120kg, 7x140kg DROP 8x100kg
Bulgarian Split Squat 10x16kg, 10x16kg

Tuesday

Bench Press 8x60kg, 8x80kg, 8x80kg, 8x80kg DROP 6x60kg
Low Pulley Row 10x45kg, 10x45kg, 10x45kg
Inverted Row (Lats) 12, 12, 12
TRX Inverted Row (Traps

23

Thursday’s Training Session

Deadlift 8x130kg, 8x130kg, 8x130kg
Power Clean 8x70kg, 8x70kg, 8x80kg
Pull Through 10x50kg, 10x50kg, 10x50kg
Hanging Leg Raises 10, 10, 10
Superset with Partner Resisted Leg Throws 10, 10, 10

24

No access to my normal gym this weekend, so completed the following workout

Pull Ups 6, 6, 6 (Slow)
Military Press 10x25kg, 10x25kg, 10x25kg (20sec rest between sets)
Kneeling Pull Down 10x45kg, 10x45kg, 10x45kg
Dips 10, 10, 10
Rope Pull Down 10x30kg, 10x30kg
Rope Push Down 10x20kg, 10x20kg

25

Today’s session:

Bench Press 12x60kg, 10x70kg, 10x70kg, 8x70kg
Inverted Row (Lats) 12, 12, 12
Weighted Press Ups 12x10kg, 10x10kg, 10x10kg
Seated Wide Row 10x35kg, 10x35kg, 10x35kg
TRX Roll Outs 10
TRX Body Saw 10, 10
Hanging Leg Raise 10, 10

26

Today’s session:

Bench Press 10x60kg, 10x70kg, 10x70kg, 8x70kg
Inverted Row 10, 10, 10
Weighted Press Ups 12x10kg, 10x10kg, 8x10kg
Seated Wide Low Row 10x35kg, 10x35kg, 10x35kg
TRX Tuck 10
TRX Roll Outs 10, 10
TRX Body Saw 10, 10
Hanging Leg Raise 10, 10

27

Today’s session:

Bench Press 10x60kg, 10x70kg, 10x70kg, 8x70kg
Inverted Row 10, 10, 10
Weighted Press Ups 12x10kg, 10x10kg, 8x10kg
Seated Wide Low Row 10x35kg, 10x35kg, 10x35kg
TRX Tuck 10
TRX Roll Outs 10, 10
TRX Body Saw 10, 10
Hanging Leg Raise 10, 10

28

Today’s session:

Bench Press 10x60kg, 10x70kg, 10x70kg, 8x70kg
Inverted Row 10, 10, 10
Weighted Press Ups 12x10kg, 10x10kg, 8x10kg
Seated Wide Low Row 10x35kg, 10x35kg, 10x35kg
TRX Tuck 10
TRX Roll Outs 10, 10
TRX Body Saw 10, 10
Hanging Leg Raise 10, 10

29

Been having a few problems getting these posts to upload.

Friday

Squat 10x60kg, 8x120kg, 8x140kg, 8x150kg

Leg Extension 45kg to failure, DROP 35kg to failure, DROP 15kg to failure then
Walking Lunge x 20

Hamstring Curl 45kg to failure, DROP 40kg to failure, DROP 35kg to failure, DROP 30kg to failure, DROP 25kg to failure, DROP 20kg to failure, DROP 15kg to failure, DROP 10kg to failure.

Dubreuil Leg Press with 50kg (55 reps per leg)

Saturday

Chin Ups 8, 8x8kg, 8x8kg, 8x8kg
Push Press 8x65kg, 6x65kg, 6x65kg DROP 6x35kg
Lat Pull Machine (8x45kg)x4
Dips 8, 8, 8, 8 (50sec TUT)

Sunday
8 Mile Run

Monday
DB Bench Press 3 x 45sec TUT (25kg)
Inverted Row 12, 12, 12
T-Bar Row 3 x 45sec TUT (20kg)
Press Ups 10x10kg, 10x10kg, 10x10kg
Chest Press 75kg to failure, DROP 35kg to failure, DROP 15kg to failure, then 5 press ups (failure!)
Shoulder Retractions 12, 12, 12 (band)

30

Bad week this week; all my spare time has been taken doing admin for business. Trained on Saturday and Sunday…

Saturday

Chin Ups 8, 8x6kg, 8x6kg, 8x6kg
Push Press 6x50kg, 6x50kg, 6x50kg, 6x50kg
DB Shoulder Press (Seated) 8x10kg, 8x10kg, 8x20kg, 8x20kg, 8x20kg
KB Clean and Press 5x16kg, 3x20kg, 3x24kg, 3x28kg (per side)
Hanging Leg Raise 10, 10, 10

Sunday

4 Mile loaded march with 15kg in 1hr.

31

Tuesday’s session:

Back Squat 10x20kg, 8x60kg, 5x160kg, 5x160kg, 5x160kg
Seated Calf Raise 3 x 45sec (~12 reps) @25kg, 40kg
Bench Press 10x20kg, 8x40kg, 5x80kg, 5x80kg, 5x80kg, 5x90kg
Standing Calf Raise 3 x 45sec (~12 reps) @65kg

32

Chin Ups 8x9kg, 8x9kg, 6x9kg DROP 2 x Bodyweight
Push Press 8x55kg, 8x55kg, 8x55kg
Overhand Lat Pull Down 8x60kg, 8x85kg, 8x85kg
Dips SUPERSET Triceps Push Ups 8/8, 8/8, 8/8
Lat Raise, Arnie Press, Rear Delt Flye, Front Raise GIANT SET 40x3kg, 40x4kg
KB Clean and Press 3x5 @1x20kg KB, 2x5 @2x20kg KB
Hanging Leg Raise 10, 10

33

Saturday

3 miles Cross Country Run in 35min

Sunday

4.5 miles Road Run in 35min

34

Gym time tonight (20mins before closing…)

Squats 10x20kg, 10x60kg, 5x180kg, 3x180kg, 1x185kg

35

Wednesday - 10km Run

Thursday PM -

Back Squat 60kg x 10, 100kg x 5, 170kg x 5, 170kg x 3, 100kg x 15
TRX Split Squat x 10, 10
Standing Calf Raise x 30 (X Reps)

36

Saturday - Caveman Training

37

Monday

TRX Split Squat 12kg x 8/8, 8/8, 8/8
Back Squat 60kgx10, 160kg x 5, 160kg x 5
Leg Press 100kg for 2min TUT

Tuesday

Swim 400m
Spin 30min (Little Method)

38

Wednesday - 20km Bike (16mph average)

Thursday

Deadlift 6x140kg SUPERSET Chin Ups 8x10kg )x4
Floor Wipers 10x40kg )x3

39

Saturday - 6 mile Cross Country Run
Sunday - 6 mile Loaded March

Monday AM - Run 3 miles incl Hill Reps; 400m Swim (Breast Stroke)
Monday PM

Back Squat 70kgx10, 165kgx6, 165kgx6, 165kgx6, 165kgx3 DROP 70kgx20
Split Squat Bodyweightx10, 20kgx10
Seated Calf Raise 25kgx18 SUPERSET Standing Calf Raise x12 (x3)
Hamstring Curl 45kgx8, 55kgx8, 55kgx8
Dubreuil Method Leg Press @30kg

Tuesday AM - Cycle 1 Mile, Hill Reps 20min, Cycle 1 Mile

40

Wednesday AM - Swim 400m, Spin (Little Method Intervals x 10) 35min

Thursday PM - Deadlift 70kg x 5, 140kg x 5, 170kg x 5, 170kg x 3 (All superset with 5 x 20kg Chin Ups)
Foam Rolling 10min