Home workout: KB Swings and Push Ups

30-20-10 20kg KB Swings and Push Ups for time.

Time as RX'd: 13'13

After a day of ring dip practices. Did 30 in total today. Will start to practice holding in the upright position for time.

Been a while since I put an entry in... still training but not enough time to keep this up to date. Will do soon!

I want these bad boys!

Adidas Adistar Weightlifting Shoes 08
http://www.sugarrays.co.uk/shop/product.php?productid=6861
http://www.holdall.co.uk/product/24198

Elite Rings

So I have finally set up my Elite Rings at home. Rings dips are so much harder than bar dips, the amount of wobble is ridiculous. Can really feel the burn.

(Excuse the mess in the "spare" bedroom!)

Home workout: Ring Dips, Pull Ups and KB Swings

10 rounds of:
2 Ring Dips
4 Pull ups
10 20kg Kettlebell Swings

Did not time. Hard going. Especially getting used to training with gymnastics rings.

RING DIPS!

MUST DO THESE...

Kettlebell notes

I found a great video of a KB chest workout by Anthony DiLuglio from perform better.

Kettlebell exercise guide... on bodybuilding.com

Mike Mahler - Strength coach and journalist - linked to MMA and aggressive strength.

5x5 KB training - http://www.bodybuilding.com/fun/kettlebell_5x5_training.htm

Aggressive strength full body workout: http://www.bodybuilding.com/fun/mahler47.htm

30-20-10 KB Swings and Push Ups 080928

I've been really slack with keeping my workouts up to date on this website and I've been slack in general when it comes to physical fitness... I'll be adding postdated workouts asap. My 20kg kettlebell eventually arrived yesterday and I did my first workout with it this morning.

30-20-10 20kg Kettlebell Swings and Push Ups
(Russian Swings. I don't feel comfortable doing American Full Swings)
Time as RX'd: 10'03

OUCH. Glutes, Hamstring, Lower back. OUCH.

Shoulders/Chest 080926

Warm up
20 bodyweight dips in 2 sets of 10 reps (full range of motion, upper arms below parallel to rails)

MAIN SET
Overhead Dumbbell Press
10......6......10......15......20 reps
14......16.....14......10......8 kg

Upright row
6......10.....10+8..14+8
25....25.....20......17

Incline Dumbbell
8......8......6 (failure)
20....20....20

Incline Flye
6......6......6
14....14.....14

Seated Lateral Raise
10......10......15......20
9........5........4.......4

Back 080925

Deadlift
6......6......6......6......6......6 reps
100..100..100..100..100..100 kg

Bent Over Row
6......10......15......20
50...40......40......20

Lateral Pulldown
6(3+3).10......15......20
65........50......40.....30

Rear lying lateral raise
10......10......8
9........9.......8

Chest 080922

Incline Dumbbell Press
10......12......15......20 reps
18......20.....18......14 kg

Incline Fly
6......10......15......20 reps
18....16......14......12 kg

Kneeling cable crossover
6......6......10.....15......20 reps
25....30....30.....25.....15 kg

Bent over row
10......10 reps
30......30 kg

Shoulders 080917

Lateral Pulldown
8......8......8 reps
50....50....50 kg

Overhead Dumbell Press
12......12......12......20 reps
14......14......14......9 kg

Upright rowing
12......12......12......11+7+5 reps
20......17......17......15 kg

Seated Lateral Raise
12......12......16 reps
6........6........6 kg

Lying Rear Lateral Raise
12......12......12 reps
5........5........5 kg

Deadlift 080916

Deadlift
10 3 3 3 3 3 2
50 100 100 105 110 115 115

Plus light rotator cuff work, Woodchops with cables and rear delt work

Thu 11-Sep-08: 080911

For time:
30 30kg SDHP
50 push ups
40 30kg SHDP
40 push ups
50 30kg SDHP
30 push ups

DNF

Actual:
30 30kg SDHP
50 push ups
40 30kg SHDP
40 push ups

TIME: 22:59
Max HR: 188
Avg: 158

Compare to 080610 as RX'd: 31:29.1

Tue 09-Sep-08: General Swim 080909

General Swim

Warm Up
10 lengths/laps steady front crawl
10 lengths/laps PULL
10 lengths/laps steady Breast stroke
10 lengths/laps PULL
10 lengths/laps steady front crawl

Main Set
6 x 4 lengths/laps as 3 lengths at a controlled pace and 1 length sprint, 20 seconds after each

Warm Down
10 lengths/laps very easy swimming

Total: 84 lengths (1470m)

Time as RX'd: 35:16

compare to 080903: 36:12

Thu 4-Sep-08: General Swim 080904

I did another general swim today...

Warm Up
10 lengths/laps steady front crawl
10 lengths/laps PULL
10 lengths/laps steady Breast stroke
10 lengths/laps PULL
10 lengths/laps steady front crawl

Main Set
10 lengths/laps steady front crawl
10 lengths/laps Front crawl with fistgloves
10 lengths/laps steady Breast stroke
10 lengths/laps Front crawl with fistgloves
10 lengths/laps steady front crawl


Warm Down
10 lengths/laps very easy swimming

Total: 110 lengths (1925m)

Time as RX'd: 52:27

Wed 3-Sep-08: General Swim 080903

General Swim

Warm Up
10 lengths/laps steady front crawl
10 lengths/laps PULL
10 lengths/laps steady Breast stroke
10 lengths/laps PULL
10 lengths/laps steady front crawl

Main Set
6 x 4 lengths/laps as 3 lengths at a controlled pace and 1 length sprint, 20 seconds after each

Warm Down
10 lengths/laps very easy swimming

Total: 84 lengths (1470m)

Time as RX'd: 36:12

Tue 2-Sep-08: Session 227 080902

Triathlon, Endurance/Ironman: Session 227

Target Time 40 minutes

Warm Up
22 lengths/laps steady front crawl
16 lengths/laps high elbow drills with bi-lat
6 x 1 length/lap faster paced swimming, 10 seconds after each

Main Set
10 x 6 lengths/laps ALTERNATE strong swimming / pulling at a controlled pace, 20 seconds after each

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time as RX'd: 48:11

Compare to 080827 59:00
Compare to 080811 51:34
Compare to 080807 44:50

I woke hungover and all then I saw this...

Oh dear.

And then I saw this.



2 girls 1 cup anyone? That is actually a cup of chocolate icing but still... BARF

No swim today methinks.

I ALSO bought these

Specialized Comp MTB Shoe 2008 - from cyclesurgery online.
Badass.

I BOUGHT one of these!

So the new blog will begin... soon.

Fri 29-Aug-08: Session 111 080829

Performance Swimming, Stage 1: Session 111

Target Time 46 minutes

Warm Up
6 lengths swimming any stroke
6 lengths pulling
6 lengths swimming any stroke
6 lengths kicking
6 lengths swimming any stroke

Main Set
3 x 6 lengths, 15 seconds rest after each
2 x 12 lengths , 20 seconds rest after each
1 x 16 lengths as 2 lengths kick, 2 lengths 75% effort swim, 30 seconds rest
1 x 18 lengths as 1 length moderate swimming, 1 length max swimming

Warm Down
10 lengths mixing up the strokes

Total Lengths 116

Distance: 2030m

Time as RX'D: Under 51 Minutes
Compare to 080820 46:40
Compare to 080815 57 minutes

Technique is definitely improving and I can feel the my stroke efficiency isn't decreasing at any point during the workout.

Thu 28-Aug-08: Session 228 080828

Triathlon, Endurance/Ironman: Session 228

Target Time 40 minutes

Warm Up
22 lengths/laps steady front crawl
18 lengths/laps high elbow drill
6 x 1 length/lap kicking, 10 seconds after each

Main Set
22 lengths/laps swimming or pulling with long strokes, 30 seconds rest
18 lengths/laps swimming or pulling faster pace, 20 seconds rest
12 lengths/laps firm pace swimming, 15 seconds rest

DID NOT FINISH. TIME STOPPED HERE.

6 lengths/laps fast pace swimming

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time for 98 lengths: 44:36

Compare to 080821 46:04
Compare to 080812 49:01
Compare to 080808 46:31

Had to stop because I felt sick. And then after 10 minutes I eventually vomited.

Wed 27-Aug-08: Session 227 080827

Triathlon, Endurance/Ironman: Session 227

Target Time 40 minutes

Tip Always work on excellent technique, it will help you save energy

Warm Up
22 lengths/laps steady front crawl
16 lengths/laps high elbow drills with bi-lat
6 x 1 length/lap faster paced swimming, 10 seconds after each

Main Set
10 x 6 lengths/laps ALTERNATE strong swimming / pulling at a controlled pace, 20 seconds after each

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time as RX'd: 59:00
Compare to 080811 51:34
Compare to 080807 44:50

VERY SLOW TIME. The weekend consisting of 4 days of drinking ruined me.

READING FESTIVAL

Post Kerrang Awards aftermath. No swim today. Carina is still drunk when we get up. Ah... now she knows how I feel at least once a week. AND, we were in bed before 4am. WUSS.

Reading Pilgrimage. Making our way to the hallowed grounds at Richfield Ave shortly. YES MATE.

Rage Against The Machine.

Blood Sausage

MMM... a finnish lunch. YUMMY!

Thurs 21-Aug-08: Session 228 080821

Triathlon, Endurance/Ironman: Session 228

Target Time 40 minutes

Warm Up
22 lengths/laps steady front crawl
18 lengths/laps high elbow drill
6 x 1 length/lap kicking, 10 seconds after each

Main Set
22 lengths/laps swimming or pulling with long strokes, 30 seconds rest
18 lengths/laps swimming or pulling faster pace, 20 seconds rest
12 lengths/laps firm pace swimming, 15 seconds rest
6 lengths/laps fast pace swimming

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time as Rx'd: 46:04

Compare to 080812 49:01
Compare to 080808 46:31

Better time than last week. Still felt weak and slightly sluggish. Form is much better now. Hand entry smooth and stroke rate getting lower so good result.

Wed 20-Aug-08: Session 111 080820

Performance Swimming, Stage 1: Session 111

Target Time 46 minutes

Tip This session should be done at moderate paced effort, meaning you should be slightly out of breath, but able to maintain a pace throughout

Warm Up
6 lengths swimming any stroke
6 lengths pulling
6 lengths swimming any stroke
6 lengths kicking
6 lengths swimming any stroke

Main Set
3 x 6 lengths, 15 seconds rest after each
2 x 12 lengths , 20 seconds rest after each
1 x 16 lengths as 2 lengths kick, 2 lengths 75% effort swim, 30 seconds rest
1 x 18 lengths as 1 length moderate swimming, 1 length max swimming

Warm Down
10 lengths mixing up the strokes

Total Lengths 116

Distance: 2030m

Time as RX'D: 46:40 Compare 080815 Approx. 57 minutes

AMAZING time! Approx. 10 minutes faster than last week. I must've been exhausted from the birthday weekend big style.

Tue 19-Aug-08: REST DAY

Got up late. Ate loads of food. Didn't acheive that much. Wish I was drinking tonight. Better make up for it on Thursday night.

Remember this?



Shit video. Unfortunately the only other one I could find was in German (?).

Mon 18-Aug-08: Easy Swim 080818

Warm Up
4 lengths/laps breast
8 lengths/laps freestyle
4 lengths/laps backstroke

Main Set
4 x 12 lengths/laps as:
4 pulling with long strokes
3 lengths/laps easy
1 length/lap fast, 30s
2 lengths/laps easy
2 lengths/laps fast, 45s

Warm Down
4 lengths/laps backstroke
4 lengths/laps easy swimming any stroke

Total Length 72 lengths/laps (1260m)

Target time: 30 minutes

Time as RX'd: 34:49

mmmm... gun porn...

Sun 17-Aug-08: Crossfit - Deadlift/K2E 080817

5 rounds for time of:

5 Deadlifts (100kg / 220lbs)

12 knees to elbows

Time recorded: 13:32

Compare to 080620, previous time of 14:01. Felt very strong on deadlifts, 100kg is easy. Knees to elbows absolute killers.

Forgot swimming shorts... so no swim today.

Some videos on ANKLE MOBILITY:
Pike Calf Stretch

Ankle Mobility Drills

Nora Elisabeth (some German girl with impressive ankle mobility).

Total Immersion DVDs - Freestyle / Backstroke

I bought the Freestyle and backstroke DVDs.



Next I'm going get the self-help breathing dvd (O2 in H2O) and the other two strokes (fly and breast made easy).

Sat 16-Aug-08: Session 95 080816

Compare to 080806

Warm Up
12 lengths/laps easy swimming
6 lengths/laps pulling
4 x 1 lengths/laps kicking, 15 seconds after each

TIME CHALLENGE
86 lengths non stop (1505m) for TIME

Main Set
4 x 4 lengths/laps swimming steady pace, 15 seconds rest after each
4 x 3 lengths/laps swimming get faster every length, 30 seconds rest after each
4 x 6 lengths/laps ALT swimming / pulling (steady swim and breathe every 3 strokes), 25 seconds after each

Warm Down 12 lengths/laps easy swimming any stroke

Total Length 86 lengths/laps (3010m)

Time as RX'd: 1.13:43

1500m split: 35:33

Session split: 38:11 Pretty good. Especially considering it was part of a 3km swim.

080806 time: 38:46.0

FREESTYLE TI Technique. Wow.

Flip Turns, Tumble Turns etc. etc. etc.

The pool today was gloriously shallow. When I started doing freestyle drills slowly, i could almost feel the bottom of the pool with my fingers... and then I wondered when I would start practicing flip turns. I used to have perfect technique and I am worried about now is cracking my skull trying them. So bored, I've been watching some videos...



and some pretty good freestyle drills

Fri 15-Aug-08: Session 111 080815

Performance Swimming, Stage 1: Session 111

Target Time 46 minutes

Tip This session should be done at moderate paced effort, meaning you should be slightly out of breath, but able to maintain a pace throughout

Warm Up
6 lengths swimming any stroke
6 lengths pulling
6 lengths swimming any stroke
6 lengths kicking
6 lengths swimming any stroke

Main Set
3 x 6 lengths, 15 seconds rest after each
2 x 12 lengths , 20 seconds rest after each
1 x 16 lengths as 2 lengths kick, 2 lengths 75% effort swim, 30 seconds rest
1 x 18 lengths as 1 length moderate swimming, 1 length max swimming

Warm Down
10 lengths mixing up the strokes

Total Lengths 116

Distance: 2030m

Time as RX'D: Approx. 57 minutes. Almost 10 minutes over the target time. Now I have to admit I forgot my stopwatch so I had to count out my rests and this session felt pretty tough. but 57 minutes is ridiculous and embarrassing. I have to hang my head in shame at today's session.

In the 40s there were 77 licensed dog tracks, when Walthamstow Stadium closes there'll be only 29 tracks left in the UK. At the peak in the 40s, 33 of those tracks were in London.

BUY NEW BATTERIES FOR STOPWATCH.

Thu 14-Aug-08: REST DAY!

No workout. Recovery day. Stay off those fast carbs.

My assistant is also on holiday... don't stress out too much... HAVE YOU SEEN MY FINGERNAIL???

Also Michael Phelps has Size 14 feet. Fucking fins. And double-jointed chest? Jesus.

Wed 13-Aug-08: Crossfit 080610

THE RETURN TO CROSSFIT!!!

For time:
30 35kg SDHP
50 push ups
40 35kg SHDP
40 push ups
50 35kg SDHP
30 push ups

as RX'd
TIME: 36:56

Compare to 080610 and my time is some 5:30 slower. My body took a hammering after getting shocked by the first high intensity workout in over 6 weeks. Got blisters on my hands from this, couldn't be helped even though I was using chalk.

Tues 12-Aug-08: Session 228 080812

Tue-12-Aug-08

Triathlon, Endurance/Ironman: Session 228

Target Time 40 minutes

Warm Up
22 lengths/laps steady front crawl
18 lengths/laps high elbow drill
6 x 1 length/lap kicking, 10 seconds after each

Main Set
22 lengths/laps swimming or pulling with long strokes, 30 seconds rest
18 lengths/laps swimming or pulling faster pace, 20 seconds rest
12 lengths/laps firm pace swimming, 15 seconds rest
6 lengths/laps fast pace swimming

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time as Rx'd: 49:01

Compare to 080808 46:31

SLOW time. The weekend has really taken it out of me. Just can't maintain steady and consistent pace.

Mon 11-Aug-08: Session 227 080811

Triathlon, Endurance/Ironman: Session 227

Target Time 40 minutes

Tip Always work on excellent technique, it will help you save energy

Warm Up
22 lengths/laps steady front crawl
16 lengths/laps high elbow drills with bi-lat
6 x 1 length/lap faster paced swimming, 10 seconds after each

Main Set
10 x 6 lengths/laps ALTERNATE strong swimming / pulling at a controlled pace, 20 seconds after each

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time as RX'd: 51:34 compare to Thurs 07-Aug-08 44:50

SLOW TIME. The weekend and squat clean session ruined me.

Mon 11-Aug-08: Squat Cleans

Six sets no warm up.

Reps 9 3 3 3 3 3
KG 50 50 50 50 50 50

Really hard work. Couldn't dip under the bar quickly enough so this was a Power Clean to Front Squat and drop session.

This weeks swimming stats

Week beginning 4 August 2008
Distance: 7105 Metres
Time: 2:54:36
Average Speed: 2.44 km/h

Month So Far
Distance: 9765 Metres
Time: 4:4:32
Average Speed: 2.40 km/h

Went to the dogs, bloody good laugh. Shame it's my first time and they are closing the Walthamstow stadium in seven days. Ended up going to Big Red's in the end. Drank loads of cider, necked four shots of jager in succession and won a result by having a great kebab from Crystal. PLUS 10KG. Thanks to Nat for making it out whilst everyone else bailed. Charlie and Leona rode it out til we got to the bar, Charlie = 100% shitfaced.

HAPPY BIRTHDAY TO ME!

It's my birthday today so no workouts!

Last night was funny... I ended up at a friends flat after a rick shaw ride, sipped brandy and then got kicked out because they all wanted to sleep. At least I was in bed by 5am. Nice.

We should've kicked those rickshaw dudes ass's for trying to rip us off. Rapists.

Fri 8-Aug-08: Session 228 080808

Triathlon, Endurance/Ironman: Session 228

Target Time 40 minutes

Tip Practicing kicking in training will help build leg strength and enable you to get out of any trouble at the start

Warm Up
22 lengths/laps steady front crawl
18 lengths/laps high elbow drill
6 x 1 length/lap kicking, 10 seconds after each

Main Set
22 lengths/laps swimming or pulling with long strokes, 30 seconds rest
18 lengths/laps swimming or pulling faster pace, 20 seconds rest
12 lengths/laps firm pace swimming, 15 seconds rest
6 lengths/laps fast pace swimming

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time as RX'd: 46:31

Thu 07-Aug-08: Session 227 080807

Triathlon, Endurance/Ironman: Session 227

Target Time 40 minutes

Tip Always work on excellent technique, it will help you save energy

Warm Up
22 lengths/laps steady front crawl
16 lengths/laps high elbow drills with bi-lat
6 x 1 length/lap faster paced swimming, 10 seconds after each

Main Set
10 x 6 lengths/laps ALTERNATE strong swimming / pulling at a controlled pace, 20 seconds after each

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time as RX'd: 44:50

I knew I wasn't doing 3km/h average during this... but I felt fast and strong. Water dynamics still need working on. I need a coach.

Thurs 07-Aug-08: DEADLIFTS

First day back in the gym! Just straight up deadlifting.

10 rep 50kg warmup for posture and technique followed by:

REPS 3 3 3 3 1+1 to failure
KG 90 110 115 120 125+130

GO STRONG!

Wed 06-Aug-08: Session 95 080806

Target Time 45 minutes

Tip Try using a heart rate monitor to check how hard you are working

Warm Up
12 lenghhs/laps easy swimming
6 lengths/laps pulling
4 x 1 lenghts/laps kicking, 15 seconds after each

Main Set
4 x 4 lengths/laps swimming steady pace, 15 seconds rest after each
4 x 3 lengths/laps swimming get faster every length, 30 seconds rest after each
4 x 6 lengths/laps ALT swimming / pulling (steady swim and breathe every 3 strokes), 25 seconds after each

Warm Down 12 lengths/laps easy swimming any stroke

Total Length 86 lengths/laps (1505m)

Time As RX'd: 38:46.0

THE KYLIE AFTERMATH / Tues 05-Aug-08

Last night was the office Kylie boat trip to the O2 and free backstage bar. How much free booze can you cram into six hours of drinking...

ALOT.

This is the effect...


Many inappropriate things were said and I hope no one remembers my indiscretions. :) I do remember someone in the office telling me that they thought I was a cunt when I started six or so years ago. And now they love me. That's nice. I don't feel I have changed THAT much in the last six years? Ohh... alcohol is my friend.

YETH MATE.

Parents took my out for lunch at Tom Aikens today. Bit of a surprise as I was looking forward to some Malaysian food. Still. No complaints.

Mon 4-Aug-08: Session 94 080804

Fitness, Stage 3: Session 94

Target Time 47 minutes

Tip When using a kickboard keep your upper body relaxed

Warm Up
6 x 4 lengths/laps steady swimming, 20 seconds rest after each

Main Set
4 x 12 lengths / laps as 3 lengths steady, 1 length fast, 45 seconds after each
8 x 1 length kicking, 30 seconds after each

Warm Down
12 lengths/laps easy swimming

Total Length 92 lengths/laps (1610m)

Time as RX'd: 44:29

This weeks swimming stats

Week beginning 28 July 2008
Distance: 3850 Metres
Time: 1:44:26
Average Speed: 2.21 km/h

Month So Far
Distance: 2660 Metres
Time: 1:9:56
Average Speed: 2.28 km/h

Year So Far
Distance: 15592 Metres
Time: 7:7:7
Average Speed: 2.19 km/h

Sun 3-Aug-08: Session 93 080803

Fitness, Stage 3: Session 93

Target Time 45 minutes

Tip Use a heart rate monitor to check how hard you are working

Warm Up
8 lengths/laps easy freestyle
6 lengths/laps kicking
6 lengths/laps pulling
8 lengths/laps moderate freestyle

Main Set
6 x 8 lengths/laps, 40 seconds rest after each
AS 1 length as steady pace 1 length as faster pace

Warm Down
4 lengths/laps easy Backstroke
6 length/laps easy freestyle

Total Length 86 Lengths/laps (1505m)

Time as RX'd: 35:59

Sat 2-Aug-08: Tone, Stage 4: Session 63

Tone, Stage 4: Session 63

Target Time 40 minutes

Tip Stretching during your work out while your muscles are warm will be more effective than stretching when you are not warmed up

Warm Up
8 lengths/laps easy swimming
4 lengths/laps building your speed each length
6 x 1 length/lap kicking, 20 seconds after each

Main Set
8 lengths/laps swimming steady pace freestyle, 45 seconds rest
6 lengths/laps swimming faster pace, 30 seconds rest
4 lengths/laps swimming at firm pace, 20 seconds rest
4 x 1 lengths/laps sprint, 20 seconds after each
Take a 2-3 minute stretching break

REPEAT ONCE

Warm Down
8 lengths/laps easy swimming any stroke

Total Length 68 lengths/laps (1190m)

Time As RX'd: 33:57

Wed 30-July-08: Tone, Stage 4: Session 63

Tone, Stage 4: Session 63

Target Time 40 minutes

Tip Stretching during your work out while your muscles are warm will be more effective than stretching when you are not warmed up

Warm Up
6 lengths/laps easy swimming
4 lengths/laps building your speed each length
6 x 1 length/lap kicking, 20 seconds after each

Main Set
8 lengths/laps swimming steady pace freestyle, 45 seconds rest
6 lengths/laps swimming faster pace, 30 seconds rest
4 lengths/laps swimming at firm pace, 20 seconds rest
4 x 1 lengths/laps sprint, 20 seconds after each
Take a 2-3 minute stretching break

REPEAT ONCE

Warm Down
6 lengths/laps easy swimming any stroke

Total Length 66 lengths/laps (1155m)

Time as RX'd: 34:05

Tues 29-Jul-08: Tone, Stage 4: Session 62

Target Time 40 minutes

Tip Doing gym work, particularly core stability will benefit your swimming

Warm Up
6 lengths/laps easy swimming any stroke
2 lengths/laps pulling with pull buoy
6 lengths/laps swimming any stroke
2 lengths/laps kicking with kickboard
6 lengths/laps swimming any stroke

Main Set
6 lengths/laps ALT as 1 length strong legs, 1 length strong pulls, 30 seconds rest
6 lengths/laps as 1 length easy pace, 1 length fast, 30 seconds rest
6 lengths/laps fast paced swimming, 1 minute rest

Repeat the above

Warm Down
4 lengths/laps backstroke
6 lengths/laps easy swimming any stroke stretch out to finish

Total Length 68 lengths/laps (1190m)

Time as RX'd: 34:30

WARPED TOUR / Sat 26-Jul-08

A scottish girl made her way backstage and proceeded to attempt to get me to escort her friend also Scottish backstage. Attempting to leave she slags off the band I am with, who I represent, then asks where she can obtain drugs. She explains eloquently that Scottish people like to get fucked up. She said she wanted to get fucked up with me, and make it clear, I said I don't do that shit. Fair? She then tried kissing me. At which point, a manager has security eject her. Funny picture right? Yep. She found me 15 minutes later. Scary. I left the festival.

Warped tour is pretty crap. But I got to see/meet all my bands and I did meet that Scottish girl. Jobsagoodun.

Wed 23-Jul-08: Tone, Stage 4: Session 61

Target Time 40 minutes

Tip Keep your upper body relaxed over your kickboard as you work your legs on the fast kicking

Warm Up
6 lengths/laps easy swimming any stroke
6 lengths/laps moderate swimming any stroke

Main Set
8 lengths/laps swimming any stroke, 30 seconds rest
4 lengths/laps fast kicking with your Streamlined kickboard, 30 seconds rest
6 lengths/laps swimming any stroke, 30 seconds rest
2 lengths/laps fast kicking with your Streamlined kickboard

Technique
14 x 2 lengths your choice of stroke, 10 seconds after each: Freestyle swimmers breath every 3 or 5 strokes to balance your technique

Warm Down
10 lengths/laps easy swimming any stroke

Total Length 70 lengths/laps (1225m)

Time as RX'd: 32.33

Tues 22-Jul-08: Tone, Stage 3: Session 60

Target Time 33 minutes

Tip Backstroke is good to do in your warm downs as it uses different muscles and will allow you to stretch out and relax

Warm Up
4 lengths/laps easy swimming any stroke
4 lengths/laps front crawl/freestyle
4 lengths/laps backstroke

Main Set
5 x 8 lengths/laps as:
2 pulling with long strokes, 30 seconds rest
2 lengths/laps easy
1 length/lap fast, 30 seconds rest
2 lengths/laps easy
1 lengths/laps fast, 30 seconds rest

Warm Down
4 lengths/laps backstroke
4 lengths/laps easy swimming any stroke

Total Length 60 lengths/laps (1050m)

Time as RX'd: 28 minutes

Mon 21-Jul-08: Tone, Stage 3: Session 58

Target Time 29.30 minutes

Warm Up
6 lengths/laps moderate swimming any stroke
3 lengths/laps Freestyle catch up arms
3 lengths/laps pulling with your pull buoy

Main Set
6 x 6 lengths/laps as 4 lengths/laps steady with good technique, 2 length/lap fast, 20 seconds after each

Technique
4 x 2 lengths/laps pulling with a pull buoy, concentrate on slowing down your arm speed to gain the maximum distance from every stroke

Warm Down 8 lengths/laps moderate swimming any stroke

Total Length 59 lengths/laps (1032.5m)

Time as RX'd: 29.13

NOR-WHEEEY in summary

Saw Clive Owen and family on the same flight to Olso / Torp. Welcome to Tonsberg the gene pool of Norway. Beautiful location and festival. Ate festival food. Standard. Saw/met loads of locals. Drank over £150 worth of cider from the Kiwi (the local kwikimart). Saw more locals. Ate prawns on bread for breakfast. Mmmm prawns. Saw the fjords from a not very fast speed boat. An English girl said I was all mouth no trousers. Fair enough. We danced to Metal bands and Slagsmalsklubben. Alan Day is a legend. That girl was pretty awesome. Saw a girl fart on a cake (not for real). Bought Salmiakki. Flew home. Life returns to normal. Someone owes me Dim Sum.

4 REST DAYS... get on it.

Wed 16-Jul-08: Tone, Stage 3: Session 55

Tone, Stage 3: Session 55

Target Time 29 minutes

Tip: Make sure your fast pace efforts are controlled pace with long strokes

Warm Up
6 lengths/laps easy swimming any stroke
8 lengths/laps alternating 1 length any stroke and 1 length a different stroke

Main Set
8 lengths/laps swimming alternating 1 length/lap moderate, 1 length/lap fast, 1 minute rest
6 lengths/laps steady swimming, concentrate on good technique, 1 minute rest
2x2 lengths/laps fast any stroke, 1 minute rest
6 lengths/laps steady swimming, concentrate on good technique, 1 minute rest
8 lengths/laps fast any stroke

Warm Down
6 lengths/laps moderate swimming any stroke
4 lengths/laps easy swimming any stroke

Total Length 56 lengths (980m)

Time as RX'd: 23:52

Crossfit London!

Been emailing Andrew Stemler and I'm now going to join the Sunday heavy lifting sessions when I can lift!

WAHEY!

Tuesday 15 July - Tone, Stage 3: Session 54

Tone, Stage 3: Session 54

Target Time 23 minutes

Tip When you are swimming front crawl don't let you hands cross the centre line of your body at any time (eg left arm always stays on left side of body)

Warm Up 6 lengths/laps easy swimming any stroke

Main Set
10 lengths/laps swimming steady pace, 45 seconds rest
8 lengths/laps swimming slightly faster pace, 40 seconds rest
6 lengths/laps firm pace any stroke, 30 seconds rest
2 lengths/laps maximum effort any stroke

Technique
6 x 1 length/lap easy technique work - high elbows FREESTYLE

Warm Down
2 lengths/laps moderate pace any stroke
2 lengths/laps using a different stroke
2 lengths/laps easy swimming any stroke

Total Length 50 lengths/laps (875m)

As RX'd: 22:03

Monday 14 July - Swim 4 Fitness Tone, Stage 3: Session 53

Tone, Stage 3: Session 53

Target Time 30 minutes

Tip Kicking is tough, stick with it for toned legs!

Warm Up 6 lengths/laps easy swimming 6 lengths/laps faster swimming

Main Set 5 x 6 lengths/laps as 2 lengths/laps swimming any stroke, 2 lengths/laps fast kicking with your kickboard, 30 seconds after each, 2 lengths swimming any stroke

Technique 4 lengths/laps swimming count the number of strokes you take and try to reduce it each length.

Warm Down 6 lengths/laps moderate swimming any stroke

Total Length 52 lengths/laps (910m)

As RX'd: 25:15

Wednesday 9 July - Swim 4 Fitness: Tone, Stage 3: Session 52

Target Time 35 minutes
Tip: Doing shoulder flexibility exercises will help with your streamlining and stroke length

Warm Up
8 lengths/laps easy swimming any stroke
3 lengths/laps using a different stroke to above
3 lengths/laps firm pace swimming any stroke

Main Set
6 x 2 lengths/laps alternating 1 length with long strokes and 1 length your normal stroke, 15s rest
6 x 2 lengths/laps alternating 1 length long strokes and 1 length fast try to keep long strokes, 20s
Kicking 6 x 1 lengths/laps kicking with a Streamlined kickboard, 30s

Warm Down
6 lengths/laps moderate swimming any stroke

Total Length 50 lengths/laps (875m)

As Rx'd: 27:04 (smashed the target time again!)

Tuesday 8 July - Swim 4 Fitness: Tone, Stage 3: Session 51

Warm Up
6 lengths/laps moderate swimming any stroke
6 lengths/laps swimming, get faster each length
6 x 1 lengths/laps kicking with kickboard, 20 seconds after each

Main Set
12 lengths/laps steady pace swimming any stroke, 30 seconds rest
12 lengths/laps firm pace swimming any stroke, 45 seconds rest
6 x 1 length sprint with 20 seconds rest after each length

Warm Down
4 lengths/laps easy swimming any stroke
Total Length 52 lengths/laps (910m)

Target time: 25 minutes
Time RX'd: 21'48" FREESTYLE only.
Smashed target time! Too easy. Moving to stage 4.

Thursday 3 July - 1020m swim

60 lengths

Time recorded: 26 minutes (AGAIN)

Really tough today after 13 days off any fitness.

Broken fingers

she said 2-4 weeks... and then the GP said... 6... SIX weeks.

no fucking way. i miss writing about this shit too much!

after killing my PR deadlifts, I am aiming to 1 rep max with no straps at least 150kg by the end of September.

Going to Glastonbury after lunch as one of my Artists is headlining the Other stage tonight.

boo ya.

finger still broken

have to figure out what moves i can pull off without grip.

right side kettlebell clean and jerk? right side kettlebell swings? :)

I broke my finger

compound fracture...

no sport for at least 2 weeks...

luckily they didn't syringe my nail. yummy.

Friday 20 June - Deadlift / Knees To Elbows 080620

5 rounds for time of:

5 Deadlifts (100kg / 220lbs)

12 knees to elbows

Time recorded: 14:01
MAX HR: 194 / 101%
AVG HR: 174 / 90%

Then I did 1 rep on 120 kg, no problem... but crushed my finger putting the plates away. ugh. on ice.

Thursday 20 June - Modified "Fran"

Fran

* Thruster 95 lbs
* Pull-ups

21-15-9 reps, for time

I don't think so...

Warm up
2 minutes of skipping.
2 sets of 10 30kg OH Squat... (ouch on shoulders)

Modified Fran
* Thruster 30kg
* Bodyweight Dips

21-15-9 reps, for time

Time: 22:52

I FUCKING LOVE IT- "Fran" / Hardcore video

CrossFit Hardcore, Level One Certification Part 2: "Fran" - video [wmv] [mov]

Wednesday 18 June - "Rest Day" Run / Swim

"3 on - 1 off"

This is my first proper crossfit rest day, where I cross train with light cardio. Tried going for a run this morning and I wore my silver ASICS Kinsei 2's. Fat, sluggish and too heavy. It felt like it was controlling my foot and I ended with shooting pains after only 5 minutes of light running. Will break out the boxfresh Kayano 14's and see how they run in a couple of days.

I wasn't able to run for more than 10 minutes. I think that my L/R imbalances in gait are making it super hard for my body to adjust whilst running...

Did 60 laps in the LA Fitness pool (17m).

Time: 26 minutes (including rests) at 60-75% MHR
Distance: 1020m

Tuesday 17 June 080617 (modified)

Tuesday 080617
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

ACTUAL:
Seven rounds for time of:
65 pound Shoulder Press, 21 reps
21 good morning curls with 45lb bar

Time: 51:09 !!! ARGH

HUH! Muscle Ups!

First Muscle-ups, CrossFit Certification Seminar - video [wmv] [mov]

The Human Race 10k.

The Human Race 10k. Join a million runners for a worldwide 10k like no other.

The question is, do I do it? I know I can do it... have to enter soon...

Hmmm...

Some training links I've found... http://www.halhigdon.com/10ktraining/10knovice.htm
http://www.cancerresearchuk.org/10k/pdfs/beginner
http://www.cancerresearchuk.org/10k/pdfs/regularrunner

Charge Plug (08) - I want one of these

Have to get my expenses back asap... I want to preorder me one of these!

Monday 16 June - non crossfit workout

Not feeling so great after Download festival festivities and all nighter party sesh, so quick 25 minute workout.

10 reps of Romanian Deadlifts on 50kg

3 rounds of 5 reps of 55kg Squat Clean

3 rounds of:
5 50kg Bent-Over Row
50 jump rope

Today's weight - 84.93kg

bosh.

What I want for my birthday...

My wishlist!

Elite 2 Gymnastics Rings
Click here!!!

24kg Kettlebell
Click here!!!

ABMAT
Click here!!!

Sunday 15 June - non crossfit workout

WU
10 x 10k OH squat

workout
6 rounds of 5 reps of 50kg SQUAT CLEAN
First 3 sets unbroken, fourth set 4+1, last 2 sets, 3+1+1

5 rounds of 30kg of 15 reps of THRUSTERS (ass to medicine ball)
First four sets unbroken, last set 8+7

- met mister pukie -

NOT NICE.

5 sets of 8 reps of 20kg Incline Dumbbell Press

3 sets of 8 reps of kneeling cable crossover on 30 setting.

HOME AND DRY.

At home. 4 sets of 50 push ups. 200 push up daily total.

Thursday Crossfit 080611

Wednesday 080611

Deadlift 3-3-3-3-3 reps

Actual:
400m jog warm up on treadmill at 10km/h
10 10kg OH squats WU

DEADLIFT
3 x 90 unbroken
3 x 95 unbroken
3 x 100 unbroken
3 x 105 1+2
1 x 120 (failure)
1 x 125 (failure)

Clean Squats
5 rounds of 3 reps on 50kg.

Wednesday 11 June - Rest Day

Rest Day!

Body Fat % = 24.4% (using accu-measure fitness 3000 calipers)

Monday 080608

Sunday 080608

Ten rounds for time of:
12 Burpees
12 Pull-ups

Actual:
6 rounds of above (burpees and jumping pull ups)
plus 8 burpees to failure

Time: 44:19
Max HR: 193 / 100%
Avg HR: 166 / 86%

Bar Muscle Ups

Wow.

Why I am buying my own gym rings...

MUSCLE-UPS

Jodi Bainbridge... 110lbs, 5'2"
30 Muscle Ups PR: 7:27

check this:

Crossfit 080607

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

Actual:
Five rounds of:
110 pound squat clean, 5 reps
15 16kg oh dumbbell press

Time: 24:01
Max HR: 183 / 95%
Avg HR: 160 / 83%

3 sets of 20 alternating 16 kg kettlebell swings

Not a great day in the gym today. Every squat clean wasn't efficient and my elbows weren't moving fast enough. Need to nail them and/or see a trainer.

Check this dude on utoob kill it as RX'd...


------------------
Mark Ngui
markymark@runbox.com

Sent via BlackBerry® from T-Mobile

Kipping

Enlarge image
Mike G on Butterfly Pull-ups - video [wmv] [mov]

NYTIMES Article: Crossfit and Rhabdomyolysis

NYT article that comes across as a little scaremongering... old news in the community but Rhabdo is something that everyone should be aware of.

Click below:
NY Times: Getting Fit, Even if It Kills You ARTICLE (opens in a new window)

The New Girls - REFERENCE

THE NEW GIRLS

These are for my reference purposes and should always be scaled down if not 100% or you are a newb. Always refer to crossfit.com for any real guidance.

Annie

* Double-unders
* Sit-ups

50-40-30-20 and 10 rep rounds; for time


Eva

* Run 800 meters
* 2 pood KB swing, 30 reps
* 30 pullups

5 rounds for time.


Kelly

* Run 400 meters
* 30 box jump, 24 inch box
* 30 Wall ball shots, 20 pound ball

Five rounds for time


Lynne

* Bodyweight bench press (e.g., same amount on bar as you weigh)
* pullups

5 rounds for max reps. There is NO time component to this WOD.


Nicole

* Run 400 meters
* Max rep Pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

The Benchmark Girls - THE REFERENCE

THE BENCHMARK GIRLS

These are for my reference purposes and should always be scaled down if not 100% or you are a newb. Always refer to crossfit.com for any real guidance.

Angie

* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats

For Time

Complete all reps of each exercise before moving to the next.


Barbara

* 20 Pull-ups
* 30 Push-ups
* 40 Sit-ups
* 50 Squats

5 rounds for time


Chelsea

* 5 Pull-ups
* 10 Push-ups
* 15 Squats

Each min on the min for 30 min


Cindy

* 5 Pull-ups
* 10 Push-ups
* 15 Squats

As many rounds as possible in 20 min


Diane

* Deadlift 225 lbs
* Handstand push-ups

21-15-9 reps, for time


Elizabeth

* Clean 135 lbs
* Ring Dips

21-15-9 reps, for time


Fran

* Thruster 95 lbs
* Pull-ups

21-15-9 reps, for time


Grace

* Clean and Jerk 135 lbs

30 reps for time


Helen

* 400 meter run
* 1.5 pood Kettlebell swing x 21
* Pull-ups 12 reps

3 rounds for time


Isabel

* Snatch 135 pounds

30 reps for time


Jackie

* 1000 meter row
* Thruster 45 lbs (50 reps)
* Pull-ups (30 reps)

For time


Karen

* Wall-ball 150 shots

For time


Linda
(aka "3 bars of death")

* Deadlift 1 1/2 BW
* Bench BW
* Clean 3/4 BW

10/9/8/7/6/5/4/3/2/1 rep rounds for time


Mary

* 5 Handstand push-ups
* 10 1-legged squats
* 15 Pull-ups

As many rounds as possible in 20 min


Nancy

* 400 meter run
* Overhead squat 95 lbs x 15

5 rounds for time

"The Settlement" - deadlift/knees to elbows Friday 6 June

5 rounds for time of:

5 Deadlifts (90kg / 198lbs)

12 knees to elbows

As RX'd 16:40

Max HR 190 / 98%
Avg HR 171 / 89%

check out what i based the workout on...

Thursday Crossfit 080605

Thursday 05 June WOD

WU - overhead squats - 45 lbs 10 reps

BACK SQUATS - no belt, full squats

200 x 5
220 x 5
220 x 5
240 x 5
240 x 5

today marks 3 weeks of crossfit.

followed by:
50-40-30 Push Ups - Air Squats - Kettlebell Swings

US Tactical CrossFit - the pioneers of the Navy SEAL Mentor Program, offer CrossFit training at a new state of the art facility in Encinitas, CA. CrossFit is the ideal training regimen for those who wish to raise their fitness level dramatically.

Tuesday 080603 (Wednesday 04 June)

Wednesday 03 June Workout

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

40
45
47.5
50
50
50
50
40 x 3 reps
40 x 3 reps

Followed by:

15 + 9 + 5 Power Clean on 50kg

SDHP

15 + 9 + 5 on 40kg

Crossfit 080601 (Monday 2nd June workout)

Sunday 080601

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Completed modded to:

40 kg Squat clean, 10 reps
50 jump rope
40 kg Squat clean, 8 reps
60 jump rope
50 kg Squat clean, 6 reps
80 jump rope
55 kg Squat clean, 4 reps
100 jump rope
60 kg Squat clean, 2 reps

Forgot to time it.

Ghetto workout

24 hour Ghetto workout

Coach and Horses: Toptable review

Went to eat here with Stu and Rachael - back together again...

Overall rating: 8

Food 9 | Service 7 | Ambience 7 | Value 7 | Toilets 7 | Recommended 8

Coach and Horses is perfectly tucked away in Farringdon, parked neatly behind the Observer - it is a true gastropub and although we were expecting more of a lazy Sunday lunch we were presented with a menu with 4 options per course. The Cold Almond Soup was absolutely delicious and opting for Pork Loin for the main, I was certainly not disappointed. Two of four of the party opted for the only vegetarian option on the menu - Polenta, Caponta and Gorgonzola and despite the sole choice, it was beautiful. I would certainly go back.

Today's weight - 85.95kg

85.95kg

recorded post gym midday

Crossfit 080531

(I'm one day behind the WOD)

Saturday 080531 WOD
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

ACTUAL:

135 x 5 + 115 X 5, 100 singles
115 X 8, 80 singles
115 X 6, 60 singles
115 X 4, 40 singles
115 X 2, 20 singles

26:54

Freshly unpacked leather jump rope and the first time I've skipped in more than 10 years. I tried DU's but spent too much time resetting. I need to practice.

I've been doing crossfit for 10 days now! Massive headache after this. 10 minutes of head holding. Terrible. But fun.

http://www.crossfit.com/mt-archive2/003688.html

50-40-30 Push Up - Kettlebell Swing and 100m run

Quick Back Workout

Bent-Over Rows
6 12 10+10 10+10+5
50 50 40 30

50-40-30 Push Up - 1 poon (16kg) Kettlebell Swing and 100m runs for time.

Time: 24 minutes dead.

Push Ups alot harder than kettlebell swings. Hip strength is definitely stronger than my upper body strength and endurance especially after the first set of 50 push ups.

Love this video,"CrossFit Meets Redneck Water Sport", Sonz Jupiter - video [wmv] [mov]

Strength and SDHP day

Basing it on the today's crossfit WOD.

SHOULDER PRESS (not push press)
3 3 3 3 3 3
40 47.5 47.5 40 40 40

THRUSTERS
6 7 8
40 35 35

SDHP
21 15 9 15 21
35 40 42.5 35 30

Enlarge image

Jama Stratton and Eva T

Run-Squat WOD 270508

preceded by CHEST WORKOUT

Incline DB Press
6 12 12+8 14+5
26 26 20 18

Incline Fly
6 12 16 20
18 14 12 9

Bench Press
20 20
30 30

Kneeling Cable Crossover
10 12 16 20
25 25 20 15

Run-Squat WOD 270508

4 sets for time of 400m run and 50 air squats (hip to horizontal) - using box to gauge correct squating distance.

Time recorded 23:50

Elizabeth

Elizabeth
Benchmark: 21, 15, 9 reps for time of 135lb Power Cleans and Bodyweight Dips

Actual: 21, 15, 9 reps for time of 95lb Power Cleans and Bodyweight Dips

Time RX'd: 21:50

Crossfit 080520

For time:

Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Actual:

Row 1000 meters
25 Burpees
Row 750 Meters
25 Burpees
Row 500 Meters
2 Burpees
FINISH

Time RX'd: 30.41

BURPEES ARE BRUTAL!

Warm up to that 21, 17 and 12 reps of 16kg kettlebell swings to shoulder height.

I capped off the session with 3 sets of 30 kg Sumo Deadlift High Pulls

Crossfit 080518 (modified)

DAY 1 of my attempt at a crossfit workout

Warm up
Kettlebell swings
3 sets of 10 reps of 16kg kettlebell swings

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

I did:
30kg (66lbs) clean and jerk, 15 reps
Run 400 meters

2.5 sets in 21 minutes.

Finished off with 3 sets of 25 reps Sumo Deadlift High Pulls (SDHP) on 30kg

Killer.

Intensive Fat-Loss Training Split THRUSTERS and CHEST 19-05-08

Thrusters (front squat to push press in one motion)

6 6 6 6 6 6
30 30 30 30 30 30

CHEST
Incline Chest Dumbbells
6 12 14 12 13
24 24 22 18 14

Incline Chest Flye
6 6 12 12 12
18 18 16 16 14

Bench
4 12 14 12
50 40 30 30

Kneeling Cable Crossover
6 6 12
30 25 25

Intensive Fat-Loss Training Split Day 1 16-05-08

ARMS

BICEPS
Barbell "Buddy" Curls
1 to 6 reps on 20 kg BB
6 to 7 on 17kg BB
8 to 10 to 15kg BB

Incline Seat DB
6 12 16 20
12 8 6 6

Preacher BB Curls
6 10 14 20
20 20 20 15

TRICEPS
Bench Dip (with weight plate)
6 12 16 20
10 20 15 10

Tri Press
8 12 16 20
25 25 22.5 20

Close Grip Bench
8 10 15 20
35 40 35 30

4 sets of 15 bench jumps

Intensive Fat-Loss Training Split Day 5 13-05-08

CHEST + SHOULDERS

CHEST

Incline Chest Dumbbells
6 10 15 18
24 22 20 18

Incline Dumbell Flye
6 10 15 20
18 16 14 12

Kneeling Cable Crossover
8 12 16 20
25 20 20 15

Decline Dumbbell Press
12 14 16
14 14 14

SHOULDERS
Seated OH DB Press
12 12 16 20
14 14 12 8

Upright Rows
10 10 10
20 20 20

-superset with-

Bench Dip (bodyweight)
10 12 13

Intensive Fat-Loss Training Split Day 4 12-05-08

BACK

DB Deadlift
6 8 6 6 6 6
40 38 38 38 38 38

Bent-Over BB Row
10 8 8 14 10
50 50 50 40 30

Straight Arm Lat Pulldown
6 10 15 20
70 50 40 30

Seated Row (Full stack on machine)
6 10 15 15

TRAPS

Farmers Walk
5 sets 2 lengths of the free weights section of the gym.

DB Shrugs
DNF

Today's weight - 86.0kg

Today's quick home workout

As I was unable to make the gym today I did a quick shoulder work out.

Standing OH Shoulder DB Press

12 12 12 12 12 12 (reps)
10 10 10 10 10 10 (kgs)

- superset with -

DB upright rows
12 12 12 12 12 12
10 10 10 10 10 10

A minute rest between each superset.

Today's weight - 87.9kg

Today I weigh 87.9 kgs.

Great.

My target weight is now 79kg.

Intensive Fat-Loss Training Split Day 3 09-05-08

Friday was a tough day, my legs were stiff and sore and I was really suffering with any walking and negotiating any kind of steps.

This day was supposed to be a low-level sustained cardio day with abs and calf workout... but pain considered I have switched this out to what was supposed to be Day 4 - Chest and Shoulders

CHEST + SHOULDERS

Chest
Incline DB Press

12 10 5 6 6 6 (reps)
12 24 26 26 26 26 (kg)

Incline DB Flye

8 8 8 7
16 18 18 18

Knee Cable Crossover

12 12 12 10
20 20 20 20

Decline DB press

14 12 10
16 16 16

- Superset with -

Decline DB Flye

10 8 4
16 16 16

Overhead DB Press

8 8 8 8
18 16 14 14

Cable Lateral Raise
-DNF-

Bent-Over Cable Lateral Raise
-DNF-

Without enough time, i was unable to even start the cardio which is meant to be the same as Day 1. Intense.

Intensive Fat-Loss Training Split Day 2 08-05-08

Tough day today and I'm still feeling this on the day I'm writing it. Legs are my strongest attribute but i haven't trained them in over two weeks (having gone away to New York on business). I had put on just over 5kg apparently in a week, I must've weighed myself incorrectly the day before I left.

LEGS

BB Squat
6 6 6 6 6 6 (reps)
90 90 90 70 70 70 (kg)

- superset with -

BB Crawl
1 length 2 Lengths 2 lengths

Total Quad killer and felt ok on my knees. Immediately after each set of squats, place a short, 10kg bar across your back, squat down and walk approximately 20-30 feet (which is just over 2 lengths of my gym lengthwise). Eventually i should hit 60 feet.

Leg Press
6 6 6 12
170 170 160 100

From position 3 on the leg press machine. I have always done this from position 4, but 3 now makes it harder from the starting point.

Leg Extension
8 8 8 8
50 50 50 45

- superset with -
Jump Squat
8 8 8 8
12 12 12 12

Romanian Deadlifts
6 6 6 6
40 40 40 40

- DNF -

The routine was supposed to end with this, but I ran out of time.

Seated / Lying Leg Curls
3-4 sets of 6 - 20 reps

- superset with -

Bodyweight Jump Squat
3-4 sets of 20 reps

Intensive Fat-Loss Training Split Day 1 07-05-08

Wednesday marked the first day of my new workout routing and split.

ARMS
Bicep BB Buddy Curls

1 2 3 4 5 6 7 8 9 10 (reps)
20 20 20 20 20 17 17 17 17 17 (Kg)

1 2 3 4 5 6 7 8 9 10
20 20 20 20 20 17 17 17 17 15

Buddy curls - I selected a weight that caused me to just about fail after 12 reps normally. Do one rep and then rest for as long as it takes to one rep. Then do two reps and wait for as long as it takes to do two reps and so until i reached 10 reps. The burn was ridiculous so i had to drop weights of the bb.

Incline Cable Curl

12 12 6 6 (reps)
15 15 20 20 (machine setting)

These were very hard due to the positioning of the Cable machine in my gym. ALthough losing the constant tension of cables I will switch these out to incline bench db curls.

DB Preacher Curls

6 6 10 10 (reps)
12 10 8 8 (kg)

Bench Dip

25 25 20 (L/R 10/10) 20 (L/R 10/10) (reps)

This time round I did not use any weight. Bodyweight only. I did leg up splits on the last two sets.

Reverse Grip Lying Tricep Press

10 10 10 10
20 20 20 20

- Superset with -

Close Grip Bench Press

12 12 12 12

20 20 20 20

CARDIO

This is meant to be:

Exercise Duration / Reps

Skipping 1 minute
Heavy Rope 30 seconds
Bench Jump 25 reps

10 sets

I neither have a skipping rope or heavy rope (where do you get these in the UK???)

So I did this

3 sets of Bench Jumps starting at 25 reps and dropping to 15 reps (a rep is jumping over the bench and back to the starting side) in between 1'30 rows on medium resistance. Pretty tough for me.

MASS loading - Chest and Arms

Inc. Dumbbell Press
10 10 10 8 6
12 18 22 22 22

Pullover
10 10 10
16 18 20

Close Grip Chest Press
-superset with-
Overhead Tricep Push
10 10 10 10
22.5 22.5 22.5 20

Incline DB Curl
10 8 6 8 10
12 12 12 9 8

MASS loading - BACK

Bent Over Row
8 8 10 8 8
40 40 40 40 40

Lat Pull Downs
6 6 8 10 12
60 60 55 50 45

Cable Row
10 10 10
78 78 78

Inc. DB Curl
6 6
12 12

MASS loading DAY 3 - CHEST

Incline Chest Press
6 6 6 10 10
40 40 40 30 30

Bench Press
8 6 6 8
40 50 50 45

Decline Smith
8 10 12 8
40 50 50 60

Decline Flye
10 10 10
8 8 9

Kneeling Cable Crossover
6 6 3(F) 10 10
20 20 20 15 15

MASS loading DAY 2 - SHOULDERS

OH DB Press
6 6 8 10 12
12 12 12 14 12

Upright Rows
8 8 10 12
25 25 25 25

Hang Clean
10 5(F) 8 10
30 40 30 30

Push Press
6 8 10
30 30 30

Seated Side Lateral Raises
8 8 8
7 7 7

Lying Rear Delt Raises
8 10
7 7

MASS loading DAY 1 - LEGS

SQUAT
8 8 10 10 12
60 60 60 60 60

LEG PRESS
8 8 10 10 12
140 140 140 140 100

HACK SQUAT
8 8 8
60 60 60

Sissy Squat
2 sets of 10 reps with 20kg plate on chest

LEG EXTENSION (machine)
8 10 12
50 50 50