Missed the 18km cycle off Tuesday AM…
Wednesday PM
Zercher Squat 2 x 20 @ 60kg
Push Press 2 x 20 @ 40kg
Chin Up / Press Up / Inverted Row Superset: 11 / 7 / 7 / 6 / 5 / 4
KB Swing 2 x 20 @ 20kg
Friday Afternoon
Zercher Squat 2 x 20 @60kg
Push Press 2 x 20 @40kg
Chin Up (Hammer Grip) / Press Up / Inverted Row Superset 12 / 6/ 5 / 5 / 5 / 6 / 2
KB Swing 2 x 20 @28kg
Saturday PM
9 Miles carrying 15kg in 2hrs
Sunday PM
1000m Run
Hammer Grip Chin Ups / Press Up Superset 10 / 7 / 5 / 5 / 5 / 5 / 3
Hammer Grip Chin Ups Chipper 1 / 2 / 3 / 4 / 5 / 6 / 7
Inverted Row / Press Ups Superset 10 / 9 / 8 / 7 / 6 / 5 / 4 / 3 / 2 / 1
1000m Run
Monday PM
Chin Up / Press Up Superset 10 / 7 / 6 / 7 / 5 / 5
Hammer Grip Chin Ups / Press Up Superset 5 / 4 / 3 / 2 / 1
Press Ups 2 x 20
Sunday 02/06/13
10 Mile carrying 35lbs in 1hr 50min
Monday 03/06/13 (GVT Legs)
Z Squat @55kg
DB RDL @10kg x 2 (Superset x 10 with 90s rest)
Seated Calf Raise 3x18 @30kg (30s rest)
Standing Calf Raise 3x18 @45kg (30s rest)
Wednesday 05/06/13
Neutral Grip DB Bench Press @15kg
TRX Inverted Row @BW (Superset x 10 with 90s rest)
Single Arm Reverse Grip Triceps Extensions 3 x 8 @15kg
Standing DB Screw Curl 2 x 8 @10kg x 2
Standing DB Preacher Curl 1 x 8 @10kg
Friday 07/06/13
Chin Ups x 10
Shoulder Press Ups x 10 (Superset x 10 with 90s rest)
Hanging Leg Raises 3 x 8
That was a very hard session!
1830-1915hrs Running (4km, incl sprints etc) / leading the running club.
1930hrs Banana, 2030hrs Myo-Fusion with 5g Creatine Monohydrate
2110-2200hrs Leg Session:
Back Squat x 10 @110kg
RDL x 10 @17.5kg x 2 (90s rest, x 6)
Set 7 I managed 8 reps, Set 8 I managed 6, Set 9 I managed 5, and Set 10 I failed at 4 reps. Blown!
Seated Calf Raises 3 x 18 @30kg
Superset with Standing Calf Raise 3 x 18 @BW
GVT hit me like a train on Tuesday night, and my legs are still in pain. Didn’t stop me tearing into my ‘Horizontals’ workout tonight though;
DB Bench Press 22.5kg x 10
TRX Inverted Row x 10 (x10 with 90s Rest)
DB Seated Screw Curl 2 x 8 @7.5kg
DB Standing Preacher Curl 3 x 8 @12.5kg
Rope Triceps Push Down 3 x 8 @40kg
Single Arm Triceps Push Down 3 x 8@25kg
Monday Night’s Leg Session
Back Squat 10 @ 110kg
RDL 10 @ 2 x 20kg
10 Supersets in 35min!
Some photos of progress so far.
Monday 24 Jun 2013
Having real issues with squats tonight so did my Vertical workout instead. Legs will probably become a Wednesday thing this week (fingers crossed!)
Chin Ups x 10
Push Press @30kg x 10
Rest 90s x 10
Seated Calf Raise x 18 @25kg
Standing Calf Raise x 18 @BW
x3
Wednesday 26 Jun
Squats 5 x 10 @115kg, 5 x 10 @110kg (60sec rest)
Sunday 30 Jun
AM - 4mile Run (easy)
PM - 6mile Run (mod/hard)
Monday 1 Jul
GVT Legs 110kg
Wed 3 Jul
GVT Horizontal (32.5kg DB)