30/07/2011
So back on it now.
10k on ergo averaging 1:59.3 split rate 17.
15 minutes on crosstrainer.
31/07/2011
AM
Squats: 60/5, 100/3, 110/3, 120/3
Seated Machine Shoulder Press: 45/5, 75/3, 85/3, 95/3
Pull Ups: 6, 6, 6
10 minute jog at 12kph on treadmill
PM
60 minutes on the ergo UT2 averaging 1:59.7 split rate 17.
08/08/2011
AM
15 minute run on treadmill
15 minutes on stepper
PM
Deadlifts: 100/3, 130/3, 150/3, 170/2, 100/3
Bench Press: 60/3, 80/3, 90/3, 100/3, 110/3, 60/3
Pull Ups: 8, 7, 7, 6
Leg Press: 125/10, 145/10, 145/10
09/08/2011
90 minutes on the stationary bike doing 53.08km.
10/08/2011
4 x 1500m averaging 1:46.7 split rate 24.
Gave up during 5th one which is quite weak.
11/08/2011
AM
Done as fast as possible
100 press ups
5 single leg squats each leg
100 v-sits
25 squat jumps
PM
10k on the ergo averaging 1:57.5 split rate 18.
12/08/2011
AM
8k on ergo averaging 1:59.9 split rate 17.
PM
Smith Machine Squats: 60/5, 100/3, 100/3, 120/3, 130/3, 60/5
DB Shoulder Press: 18/8, 20/8, 24/8
Seated Machine Shoulder Press: 65/3, 75/3, 85/3
Pull Ups: 9, 7, 7, 6
DB Romanian Deadlifts: 14/6, 14/6, 14/6
13/08/2011
15 minutes on treadmill
15 minutes on stepper
14/08/2011
2 x 6k averaging 1:57.5 split rate 18
15/08/2011
Deadlifts: 60/5, 100/3, 140/3, 160/3, 180/1, 200/1, 180/3
Barbell Rows: 100/3, 105/3, 110/3, 115/3, 100/3
Bench Press: 60/5, 90/3, 100/3, 105/3
17/08/2011
AM
8k on ergo rate 17 at 1:58.8 split.
PM
60 minutes on stationary bike covering 37.01km.
18/08/2011
AM
5k on ergo rate 17 averaging 1:59.3 split.
PM
Squats: 60/5, 100/3, 120/3, 130/3, 140/3, 100/3
Lat Pulldown: 50/5, 70/3, 80/3, 85/3, 70/3
superset with
Romanian Deadlifts: 70/3, 80/3, 80/3, 80/3
Seated Shoulder Press: 60/3, 70/3, 70/3, 75/3
superset with
DB Curls: 17.5/5, 20/5, 20/5, 25/5
21/08/2011
90 minutes on stationary bike going 55.74km.
22/08/2011
AM
15 minutes on treadmill 12.5kph
15 minutes on stepper level 13
10 minutes crosstrainer level 15.
PM
Barbell Rows: 60/5, 100/3, 105/3, 107.5/3, 110/3, 60/5
DB Swings: 20/10, 22.5/10, 25/10, 25/10
Bench Press: 60/3, 80/3, 90/3, 100/3, 110/3, 60/3
Notes:
No deadlifts as still have slight pain in hamstring. It is starting to feel better so hopefully will start rowing again soon.
24/08/2011
8k on ergo averaging 1:58.4 split rate 16.
15 minutes on crosstrainer level 16.
28/08/2011
12k on ergo averaging 1:57.6 split rate 17.
29/08/2011
AM
30 minute run at a fairly relaxed pace.
PM
Nothing, stupid gym was shut. Guess that means I will have to do my weights tomorrow morning instead.
30/08/2011
AM
Deadlifts: 90/5, 130/3, 150/3, 170/3, 150/3
Barbell Rows: 90/3, 100/3, 105/3, 110/3, 115/3
superset with
DB Swings: 22.5/10, 22.5/10, 22.5/10, 22.5/ 10
Bench Press: 60/5, 80/3, 90/3, 100/3, 110/3
superset with
DB Curls: 17.5/6, 17.5/6, 17.5/6
PM
8k on the ergo rate 17 averaging 1:57.8 split.
31/08/2011
Swimming:
10 x 100m freestyle. 2 minutes per 100m including rest.
10 x 100m breastroke. 2 minutes 20 seconds per 100m including rest.
01/09/2011
16 minutes rate 20 averaging 1:52.2 split.