27/06/2010
30 minute erg, got 7680m. Not impressed with that, really struggled to get into a rhythm. Under 7700 is poor.
Weighted ab work
Hanging leg raises
Oblique work
DB Swings: 20/10, 20/10, 20/10
[quote]Ironwarrior25 wrote:
I have spent the last few days hiking along Hadrian’s Wall so no chance to hit the gym, but got back yesterday so back to the weights today.
Awesome! That’s on my list of places to visit. How was it?
Good luck with your training, man.
28/06/2010
30 minute erg, got 7701m. Again not impressive not sure what is up with my erg times I am just struggling to get my split consistently under 1:55.0 again.
[quote]whup wrote:
[quote]Ironwarrior25 wrote:
I have spent the last few days hiking along Hadrian’s Wall so no chance to hit the gym, but got back yesterday so back to the weights today.
Awesome! That’s on my list of places to visit. How was it?
Good luck with your training, man.[/quote]
Cheers man. I enjoyed Hadrian’s Wall it is a really good walk and we stopped off at a Roman fort on the way. We went after exams had finished so it was nice to get outdoors after spending endless hours studying and went with 12 mates, so was well worth doing. Admittedly you will have a little further to travel, because it was only half hour train ride from my university to where we started. If you do visit I hope you get decent weather like we did.
29/06/2010
Complexes: 2 sets 20kg 10 reps on each exercise
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Back Squat
Good Morning
Deadlift: 110/5, 130/5, 150/3, 160/3, 180/1
Seated Shoulder Press: 60/5, 70/5, 80/5, 90/3
Wide Grip Lat Pulldown: 50/5, 60/5, 67.5/3, 72.5/3
Notes:
I don’t have as good a gym as at university so my training is being adjusted to fit to what equipment I have available. Today I was at my brother’s garage so had access to heavy weights, but at my local gym I do not, so if I have to train at the gym I will be doing more endurance type sessions.
30/06/2010
AM
3 x 11 minutes on the erg UT1 at roughly 1:56.0 split.
Ab and core work
PM
Done as fast as possible:
25 pull ups
50 press ups
50 reps on leg press at full stack
30 minutes on the stationary bike at level 12. Did just over 18km.
1/07/2010
45 minute erg at UT2. Kept a split of 2:04.8 at rate 16.
I have to admit the long steady state ergs are so boring, but if they are what I need to doin order to improve my times then so be it.
03/07/2010
AM
2 x 9 minutes on the erg AT at a 1:50.0 split.
10 minutes on the stationary bike at level 12.
PM
Squat: 110/5, 130/5, 140/3, 150/1
Bench Press: 85/5, 95/5, 105/3, 112.5/2
Barbell Row: 90/5, 100/5, 110/3, 117.5/3
DB Curl: 20/10, 20/8, 20/6
Notes:
Some big weights lifted today, but squat is still progressing slower than I want. That 150kg is a PR, but it was not a good rep. Very happy on the bench and row though.
04/07/2010
60 minute erg at 2:02.3 split at rate 17.
05/07/2010
Hanging Leg Raises
Weighted Crunches
Plank
4 x 10 minutes UT1 on erg at 1:56.0 split
10 minute run on treadmill at slight incline
06/07/2010
AM
12 minute erg AT at 1:50.0 split.
PM
Deadlift: 115/5, 135/5, 155/3, 165/3, 185/1
Seated Military Press: 70/5, 80/5, 90/3, 97.5/3
Lat Pulldown: 60/5, 70/5, 80/3, 85/3
Nice deadlifts dude, nearly hit your goal.
I did my first weights in ages today and I’ve slipped a bit but I back on it now.
Done quite alot of cardio though which is just as beneficial.
[quote]ibodybuilder wrote:
Nice deadlifts dude, nearly hit your goal.
I did my first weights in ages today and I’ve slipped a bit but I back on it now.
Done quite alot of cardio though which is just as beneficial.[/quote]
Cheers man deadlifts are going great at moment. Hope you don’t slack on the weights as they are needed to build strength and power along with the fitness cardio gives.
07/07/2010
Weighted Pull Ups: BW/8, BW+10/5, BW+15/5, BW+20/3, BW+25/3
Weighted Dips: BW/15, BW+15/10, BW+22.5/10
superset with
DB Curl: 12.5/10, 15/10, 22.5/5
Leg Press: FS/15, FS/15, FS/15 (FS = Full Stack on the machine)
superset with
DB Romanian Deadlifts: 30/10, 30/10, 30/10
Rear Lateral Raises: 12.5/10, 12.5/10, 12.5/10
15 minute run at speed 13 on treadmill.
Notes:
This was more of an assistance weights day done with short rest times. Whole thng was done in less than an hour. Pull Up bar in this gym is slightly narrower grip than one back at university. Quite happy with this session and it makes a change from ergos.
08/07/2010
60 minute erg UT2 at 1:59.1 split, just over 15100m done. Very happy with this time.
09/07/2010
Squat: 90/15, 100/12, 110/10
Bench Press: 85/5, 95/5, 105/3, 115/1(PR)
Barbell Rows: 95/5, 105/5, 115/3, 120/1
Notes:
Squat was terrible today. I started doing some higher reps, but planned to do 5 sets. I don’t quite know what I did, but when racking the 110kg I felt a sharp pain in my neck and back of my head so stopped the squats immediately. It has eased off now, but still aches a little. I have no idea what I did, but it hurt. Nevertheless I manned up and carried on. Bench was decent. BB rows although I lifted a PR, it was very scrappy and I am sure I used momentum so I am not counting it. To be honest I was not feeling it today after the last set of squats.
11/07/2010
Hanging Leg Raises
Weighted Crunches
DB Swings
3 x 15 minutes on erg at UT1 rate capped at 20, but most of it done around rate 18-19.
1: 1:53.9 split
2: 1:53.8 split
3: 1:57.0 split
I had about 5-7 minutes rest between these. I was a bit disappointed on the last one, but I just lost my composure and rhythm and the piece went to shit.
12/07/2010
BW Pull Ups: 10, 10, 8, 6
DB Deadlifts: 27.5/12, 27.5/12, 27.5/12, 27.5/12
DB Curl: 15/10, 17.5/8, 20/6, 22.5/4
Seated Machine Shoulder Press: 13/5, 15/5, 17/3, 17/3 (Do not know the weights just the setting on this)
Rear Lateral Raises: 10/12, 12.5/10, 12.5/10, 12.5/10
5 minutes on cross trainer
5 minutes on stationary bike
Notes:
Quick session today just to get some weights in before I go away for a few days. Also plan on doing some touch rugby later on. I seriously can’t wait to go back to university where I actually have access to good equipment, but until then I will just have to do what I can.
17/07/2010
AM
15 minutes on crosstrainer level 14
15 minutes on treadmill speed 13.5
15 minutes on stationary bike at level 12
PM
Complexes: 3 sets of 8 reps on each exercise using 20kg dumbells
Deadlift
Romanian Deadlift
DB Rows
Front Squat
Push Press
DB Squat: 30/10, 30/10, 30/10, 30/10
superset with
Leg Press: FS/15, FS/15, FS/15, FS/15 (FS = Full Stack on the machine)
DB Bench: 22.5/15, 30/12, 30/12, 30/12
DB Rows: 30/10, 30/10, 30/10, 30/10
500m row done in 1:28.6
Notes:
After a few day break I was up for a good session. Cardio in the morning went well and I didn’t have access to heavy weights so did some higher rep stuff. After the session I decided to throw in a 500m sprint on the erg which left me destroyed. Not sure if I should be happy with the time or not as I can’t remember recording a 500m sprint before, but either way it was very difficult.
18/07/2010
40 minute erg at 1:59.9 split. Disappointed at this as I was planning to do 60 minutes, but just was not feeling it today.
19/07/2010
AM
8 minute erg AT at 1:47.9 split at rate 25
15 minutes on the stationary bike at level 14
10 minutes on the crosstrainer at level 14
PM
Hanging Leg Raises
Obliques
Weighted Cable Crunches
3 x 11 minutes on the erg UT1. All done at approximately 1:54.0 split averaging around rate 17.