Post edited 3:48 pm – January 31, 2010 by commando-barbie

Hey guys! Here are my daily training sessions…

Wed 27th Jan 2010

AM: Treadmill Intervals: 30sec on, 30sec off (jump off treadmill)

0% 16kph x10

0% 17kph x10

0% 18kph x5

0% 19kph x4

0% 20kph x1

PM: All of the following exercises are performed as supersets with 60sec rest between each exercise.

Deadlift: 75kg x5, 75kg x5, 80kg x5, 80kg x5, 80kg x5

Weighted Press ups (chest to floor): 15kg x5, 15kg x5, 20kg x5, 20kg x5, 20kg x5

Squat (deep – bar almost touching rack): 60kg x5, 60kg x5, 60kg x5, 60kg x5, 60kg x5

Shoulder Press: 30kg x5, 32,5kg x5, 32.5kg x5, 35kg x5, 35kg x5

SLDL: 40kg x5, 45kg x5, 50kg x5, 50kg x5, 50kg x5

DB Bent Over Row: 20kg x5, 20kg x5, 20kg x5, 20kg x5, 20kg x5

Tues 28th Jan 2010

Barbell Circuit:

Deadlift x12

Shoulder Press x12

Squat x12

BOR x12

Split Snatch x6

Press ups x12

Above circuit performed…

20kg x3 – 60sec rest between circuits and before run

Run 400m 2% 15kph – 2min 30sec rest

22.5kg x2 – 60sec rest between circuits and before run

Run 400m 2% 15kph – 2min 30sec rest

25kg x1 – 60sec rest before run

Run 400m 2% 15kph

Fri 29th Jan 2010

AM: Treadmill 10 x 400m with 60sec rest between each run

(i) 15.5kph (ii) 15.6kph (iii) 15.7kph (iv) 15.8kph (v) 15.9kph (vi) 16kph (vii) 16.2kph

(viii) 16.4kph (ix) 16.6kph (x) 17kph

PM: All of the following exercises are performed as supersets with 60sec rest between each exercise.

Snatch: 30kg x5, 30kg x5, 30kg x5, 35kg x5, 35kg x5

Weighted Press ups (elevated on press up handles – chest to floor): 15kg x5, 15kg x5, 15kg x5, 15kg x5, 15kg x5

Push Press: 47.5kg x5, 47.5kg x5, 47.5kg x5, 47.5kg x5, 47.5kg x5

Chins (underhand grip performed at squat rack): x5, x5, x5, x5, x5

Cleans: 40kg x5, 40kg x5, 40kg x5, 45kg x5, 45kg x5

Weighted dips (deep – forearm to bicep): 5kg x5, 5kg x5, 5kg x5, 5kg x5, 5kg x5

Tri-set: x3 with 30sec rest between sets

Full sit-ups (feet unsupported) x15

Tuck Crunch x15

Reverse Crunch x15

Superset: x3 with 30sec rest between sets

Side bends: 20kg x20 each side

V sits x15

Sat 30th Jan 2010

Burpees with jump x6

Press ups x12

Squats x24

Run 200m 0% (started once speed had been reached – ~30-40sec for treadmill to get up to speed)

(i) 19kph (ii) 19kph (iii) 19kph (iv) 19.5kph (v) 19.5kph (vi) 20kph

Above circuit performed x6 against the clock.

Total time: 14min 57sec

Shapers x15 each x2 with no rest.

Sun 31st Jan 2010

Steady run:

5km 1% 10.5kph

Total time: 28min 35sec

Shapers x15 each x2 with no rest.

Post edited 7:56 pm – February 2, 2010 by commando-barbie

Tues 2nd Feb

Row 500m Level 10

2min rest

Tabata Rows (20sec on, 10sec off x8) Level 10

5min rest

The following exercises are performed as a circuit continuously at a steady pace with no rest until over 20mins is reached. (Not against the clock - just want to maintain constant work for over 20mins).

Squat 17.5kg x10 (triple extension)

Shoulder Press 17.5kg x10

BOR 17.5kg x10

Lunge x10

Press up x10

BW Row x10

Pendulum 4kg x10

x7 = Total time: 23min 28sec

3min rest

DB Clean and Press (triple extension): 6kg

45sec on, 60sec off (as many as can be performed in that time)

(i) x26 (ii) x27 (iii) x27 (iv) x28 (v) x30

Post edited 8:19 pm – February 5, 2010 by commando-barbie

Fri 5th Feb 2010

AM: Treadmill: 30sec on, 30sec off

0% 17kph x10

0% 18kph x10

0% 19kph x10

Max HR reached: 191bpm

PM:

Barbell Complex: Hang Clean – Front Squat - Push Press – Back Squat – Push Press – BOR

30kg x5

x5, 90sec rest between sets

Tri-set: x3, 90sec rest between sets

John Travoltas: 6kg x10/10

Cuban Press: 10kg x10

1/2 Press ups (elevated on press up handles): x25

Superset: x3, 60sec rest between sets

Straight Arm Front Raises (from thighs to above head): 10kg x12

Lateral Raise: 4kg x12

Shapers: x15 each, x2 no rest

Post edited 12:57 pm – February 9, 2010 by commando-barbie

Mon 8th Feb

AM: Treadmill

8% 250m x2 with 2min rest

(i)14.5kph (ii)14.5kph

10% 200m x3 with 3min rest

(i)15kph (ii)15.2kph (iii)15.4kph

12% 150m x5 with 3min rest

(i)15.5kph (ii)15.8kph (iii)15.9kph (iv)16kph (v)17kph

Cross Trainer - Random 20mins Level 10

PM: Supersets: 30sec rest between exercises and 60sec rest between supersets.

SA Push Press: 20kg x6/6, 20kg x6/6, 20kg x6/6, 20kg x6/6

DB BOR: 20kg x5, 20kg x5, 20kg x5, 20kg x5

DB Bench: 14kg x15, 16kg x12, 16kg x12, 16kg x12

DB Upright Row: 12kg x12, 12kg x12, 12kg x12, 12kg x12

Tri-set: No rest between exercises and 90sec rest between tri-sets.

OH Plate Tricep Extension: 15kg x12, 15kg x12, 15kg x12

Cable bicep curls: 16.25kg x12, 16.25kg x12, 16.25kg x12, 16.25kg x12

Tricep Press up: x20, x16, x16

Tues 9th Feb

Bodyweight Circuit: 45sec rest between exercises. Performed x4.

Press ups (to failure): x43, x35, x33, x37 (chest to floor)

Pull ups (to failure): x10, x10, x10, x10 (performed with slight swing!)

Dips (to failure): x13, x12, x12, x14

Squats: x25, x25, x25, x25

Handstand Press ups (to failure): x15, x13, x15, x15

Burpees with jump: x10, x10, x10, x10

Plank: 45sec, 45sec, 45sec, 45sec

Thurs 11th Feb

Gymnastics Session:

Stretch/Flexibility/Floor work

Tumbling

Rope Climb (no feet)

Sat 13th Feb

Barbell Burpee Complex: Burpee – Clean and Press – Overhead Lunge x2 – Burpee

20kg x20

2min 30sec rest

15kg x20

2min 30sec rest

10kg x20

2min 30sec rest

Bodyweight Circuit:

Squats: x20

Press ups: x20

BW Row: x20 (alternate grip – 2 sets with underhand close grip and 2 sets with overhand wide grip)

Split Squat (deep): x20 on each leg

Weighted Crunch: 10kg x20

Above circuit performed x4 with 60sec rest between each circuit.

Sun 14th Feb

Outdoor Parkour session

Post edited 9:18 pm – February 16, 2010 by commando-barbie

Tues 16th Feb

Row 500m Level 10

Tabata Rows (20sec on, 10sec off x8) Level 10

3min rest

Circuit (continuous at steady pace until over 20mins reached):

Squats 17.5kg x10 (triple extension)

Shoulder Press 17.5kg x10

BOR 17.5kg x10

Lunges 17.5kg x10

Press ups x10

BW Row x10

Pendulum 3kg x10

x7 Total time: 20min 39sec

5min rest

DB Clean and Press (triple extension): 6kg

45sec on, 60sec off x5

(i) x29 (ii) x29 (iii) x29 (iv) x28 (v) x27

Treadmill: Run 1.6km 2% 12kph

Post edited 7:43 pm – February 20, 2010 by commando-barbie

Fri 19th Feb

AM:

Upper Body Card Circuit:

Four exercises, number on card corresponds to the number of each exercise performed.

1 – 10 reps as stated on card

Picture Cards and Aces 10 reps

Hearts – Press-up with feet on box

Diamonds – Pull-ups (performed with slight swing)

Clubs – Military Shoulder press (20kg barbell)

Spades – Dips

Jokers - 10 of each exercise above in any order

Performed with a partner. Except for Jokers, rest while partner performs exercise.

PM: X-trainer: Random Level 10 20mins

Stairmaster: 25 floors Level 12

Sat 20th Feb

Run 5km 1%

Total time: 23min 55sec

Shapers x15 each x1

Wed 24th Feb

AM: Treadmill: 0% 30sec on, 30sec off

17kph x10

18kph x10

19kph x5

20kph x5

PM: Netball game – 1 hour

Thurs 25th Feb

Gymnastics Session: 1hr 30mins

Stretch/Flexibility/Floor work

Tumbling

Bars

Strong Circuit: x2, 60sec rest

Rope Climb

Full leg lifts (feet to touch wall bars): x10

Handstand press ups (feet supported in wall bars, head to touch floor): x10

Lying back extension: x10

Sit ups (feet in wall bars): x10

Elastics (4 exercises): x10 each exercise

1/2 Hanging Hold (on wall bars, elbows back): 10sec

Reverse leg lifts: x10

Sat 27th Feb

Barbell Circuit:

Deadlift x12

Shoulder Press x10

Squat x12

BOR x12

Split Snatch x6

Press ups x10

Above circuit performed…

20kg x3 – 60sec rest between circuits and before run

Run 400m 2% 15kph – 2min 30sec rest

22.5kg x2 – 60sec rest between circuits and before run

Run 400m 2% 15kph – 2min 30sec rest

25kg x1 – 60sec rest before run

Run 400m 2% 16kph

Ab Circuit: x3, 60sec rest between sets.

Roll-outs: x10

Reverse Crunch on bench (with hip extension, straight legs): x20

Oblique Tuck Crunch: x20

SB Crunch (arms by ears): x20

Side Plank with pulse: x10/10