07/12/2010
60 minute ergo UT2 at rate 17 averaging a 1:57.3 split.
09/12/2010
5k test done in 17.39.9 at a 1:45.9 split.
16/12/2010
60 minute ergo at 1:57.6 split rate 18.
20/12/2010
Well my training has gone to shit recently so I have rejoined my local gym now I am back home from university over Christmas and was pleasantly surprised to see they have actually started to add some proper weights there now.
AM
4k on the erg at 1:53.1 split at rate 19.
4 x 200m sprints averaging 1:34.8 split, 30s rest between each.
PM
Bench Press: 60/3, 80/3, 90/3, 100/3, 105/2, 100/3, 90/3
Squats: 60/5, 60/3, 100/3, 120/3, 120/3, 130/1
Leg Press: 155/10, 175/10, 200/10, 200/8
Notes:
Not too bad considering my lack of training recently, but I have definitely gone backwards. The only solution is to get back to it and get some consistency back into my workouts.
Weighted Pull Ups: BW/12, 10/3, 14/3, 16/3, 20/3, 25/1, BW/8
21/12/2010
40 minute steady state on the ergo at 1:59.7 split rate 17.
18 minutes on the stationary bike level 10
22/12/2010
12k UT2 on the ergo at 1:57.9 split rate 18.
25 minutes on the stationary bike level 12.
Notes:
Steady state rowing is boring on my own hence why I switched to the bike, but it is necessary if I want my 5k time below 17 minutes. I was quite happy with today’s session and am hoping it won’t be long before my fitness is back where it was and I can start progressing.
23/12/2010
Deadlift: 100/5, 130/5, 150/3, 170/2, 160/2, 150/3, 100/3
Standing Military Press: 40/5, 45/3, 50/3, 60/3, 60/3, 50/3
Barbell Row: 90/3, 90/3, 95/3, 100/3, 110/3, 100/3, 90/3
500m row at rate 21 averaging 1:53.0 split
27/12/2010
Squats: 60/5, 100/3, 110/2, 120/3, 120/3, 130/3, 140/3, 120/3, 100/3
Bench Press: 60/3, 80/3, 90/3, 100/3, 105/3, 110/2, 100/3, 80/3
Weighted Pull Ups: BW/11, 10/3, 14/3, 16/3
Done as fast as possible
5 pull ups
15 dips
4 pull ups
12 dips
3 pull ups
9 dips
2 pull ups
6 dips
1 pull up
3 dips
30 minutes at rate 17 on the ergo averaging a 1:58.9 split.
My fitness sucks at the moment!
30/12/2010
AM
20 minutes on the ergo rate 17 averaging a 1:56.9 split.
90s plank
45s side plank on each side
90s plank
Weighted Abs
PM
60 minute ergo steady state rate 16 averaging 2:02.7 split
30/12/2010
AM
20 minutes on the ergo rate 17 averaging a 1:56.9 split.
90s plank
45s side plank on each side
90s plank
Weighted Abs
PM
60 minute ergo steady state rate 16 averaging 2:02.7 split
30/12/2010
AM
20 minutes on the ergo rate 17 averaging a 1:56.9 split.
90s plank
45s side plank on each side
90s plank
Weighted Abs
PM
60 minute ergo steady state rate 16 averaging 2:02.7 split
30/12/2010
AM
20 minutes on the ergo rate 17 averaging a 1:56.9 split.
90s plank
45s side plank on each side
90s plank
Weighted Abs
PM
60 minute ergo steady state rate 16 averaging 2:02.7 split
31/12/2010
Deadlift: 100/3, 130/3, 150/3, 150/3, 170/2, 130/3
Machine Shoulder Press: 45/3, 55/3, 75/3, 85/3, 95/3, 75/3, 65/3
Barbell Row: 90/3, 95/3, 100/3, 105/3, 110/3, 100/3, 90/3
2/1/2011
2 x 15 minutes UT1 on the erg at rate 21 averaging a 1:52.3 split with 5 minute rest between.
15 minutes on the stationary bike level 12
03/01/2011
AM
Squats: 60/5, 100/3, 120/3, 130/3, 145/3, 120/3
Bench Press: 60/3, 80/3, 90/3, 100/3, 105/3, 110/3, 80/3
Weighted Pull Ups: BW/11, 12/3, 14/3, 16/3, BW/8
PM
10k steady state UT2 on the erg.
04/01/2011
8 x 500m on the ergo 1 minute rest between each averaging 1:43.9 split at rate 27.
05/01/2011
12k steady state UT2 rate 17 averaging 2:00.1 split.
06/01/2011
Deadlift: 100/3, 100/3, 130/3, 160/3, 175/2, 130/3
Machine Shoulder Press: 65/3, 75/3 85/3, 95/3, 65/3
10 minutes on stationary bike
12/01/2011
3 x 6k 90s rest between each on the ergo at rate 18 averaging a 1:57.4 split.