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8:06 pm
March 2, 2010
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commando-barbie
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| Member | posts 43 |
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Mon 1st Mar 2010
AM 1: Treadmill: 60sec on, 60sec off
10% 11kph x10
8% 14kph x1
6% 15kph x1
4% 16kph x1
2% 17kph x1
0% 18kph x1
Shapers x15each x1
AM 2: Body Balance
PM: Supersets – 60sec rest between each exercise.
Deadlift: 80kg x5, 80kg x5, 80kg x5, 80kg x5, 80kg x5
Weighted Press ups (chest to floor): 20kg x5, 20kg x5, 20kg x5, 20kg x5, 20kg x5
Squat (deep – bar to rack): 60kg x5, 60kg x5, 60kg x5, 60kg x5, 60kg x5
Shoulder Press: 32.5kg x5, 32.5kg x5, 32.5kg x5, 35kg x5, 35kg x5
Lunges: 45kg x10, 45kg x10, 45kg x10, 45kg x10, 45kg x10
BB BOR: 40kg x5, 45kg x5, 45kg x5, 45kg x5, 45kg x5
Tues 2nd Mar
Row 1000m
DB Clean and Press: 10kg x12
Row 800m
DB Clean and Press: 8kg x14
Row 600m
DB Clean and Press: 6kg x16
Row 400m
DB Clean and Press: 5kg x18
Row 200m
DB Clean and Press: 4kg x20
Against clock: 20min 32sec
(With occasional breaks as people kept talking to me!)
Note to Self: Never train in the gym in the evening at peak time! Especially when against the clock!
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7:50 pm
March 4, 2010
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commando-barbie
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| Member | posts 43 |
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Wed 3rd Mar
AM: Treadmill 1%
5 x 1000m 2min rest
(i) 14.5kph (ii) 14.7kph (iii) 14.9kph (iv) 15kph (v) 15.2kph
PM: Bodyweight Circuit – 45sec rest between exercises.
Press ups (to failure): x42, x35, x35, x35
Pull ups (to failure – performed with slight swing): x12, x15, x15, x15
Dips (to failure): x10, x11, x10, x10
Squats: x30, x30, x30, x30
Handstand Press ups (to failure): x13, x13, x15, x15
Plank: 60sec, 60sec, 60sec, 60sec
Ab Circuit – no rest between exercises and 45sec rest between circuits. Performed x3
Reverse Crunch on bench (with hip extension): x20
Oblique Tuck Crunch: x20
SB Crunch (arms by ears): x20
Side Plank with pulse: x10/10
Thurs 4th Mar
Outdoor Basketball Session – 45mins
Treadmill: 15% 5.2kph
Maintain HR at 65% of Max (~125bpm)
30mins
X-Trainer: Level 10
Maintain HR at 65% of Max (~125bpm)
15mins
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5:29 pm
March 7, 2010
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commando-barbie
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| Member | posts 43 |
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Fri 5th Mar
AM: Treadmill: 30sec on, 30sec off
10% 13.5kph x2
8% 14.5kph x2
6% 15.5kph x2
4% 16.5kph x2
2% 17.5kph x2
0% 18.5kph x2
Sequence repeated back up to 10% and back down again to 0%.
Shapers x15each x2
PM: Supersets – 60sec rest between every exercise.
DB Snatch: 22kg x6/6, 22kg x6/6, 22kg x6/6
Press ups (elevated on handles): x12, x12, x12
Core Squat: 30kg x12, 30kg x12, 30kg x12
DB Shoulder Press: 14kg x12, 14kg x12, 14kg x12
BB Step up: 35kg x12/12, 35kg x12/12, 35kg x12/12
SLDL: 30kg x12, 30kg x12, 30kg x12
John Travoltas: 6kg x12/12, 6kg x12/12, 6kg x12/12
LPD with twist: 35kg x12, 40kg x12, 45kg x12
Sat 6th Mar
4 exercises – Box Jumps
LPD (i) 30kg (ii) 30kg (iii) 35kg (iv) 35kg
Squats
Press ups
(i) 60sec each exercise
(ii) 45sec each exercise
(iii) 30sec each exercise
(iv) 15sec each exercise
No rest
Sun 7th Mar
Treadmill: 10km 1.5% 11.5kph
1000m to go 12.5kph
800m to go 13.5kph
600m to go 14.5kph
400m to go 15kph
100m to go 16kph
Total time: 51mins 15sec
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8:56 pm
March 9, 2010
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commando-barbie
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| Member | posts 43 |
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Mon 8th Mar
AM 1: Tabata Sprints (20sec on, 10sec off, x8)
(i) Treadmill 18kph (ii) Row Level 7
(iii) Treadmill 18.5kph (iv) Row Level 7
(v) Treadmill 19kph (vi) Row Level 7
AM 2: Body Balance
PM:
Squat to Press: 12kg x12, 12kg x12, 14kg x8, 14kg x8, 16kg x6, 16kg x6 (60sec rest between sets)
Superset: 30sec rest between exercises and 60sec rest between sets.
Overhead Walking Lunge: 20kg x24 paces, 20kg x24, 20kg x24
Chins: x5, x5, x5
Superset: No rest between exercises and 60sec rest between sets.
SA SB Chest Press: 16kg x12/12, 18kg x12/12, 18kg x12/12
SA Cable Row: 13.75kg x12/12, 16.25kg x12/12, 16.25kg x12/12
Shoulder Complex: Performed with no rest between exercises and 90sec rest between sets. Performed x2.
All ups: 8kg x10
Lat Raise: 6kg x10
Front raise: 6kg x10
Reverse Flye: 6kg x10
Upright Row: 8kg x10
Tues 9th Mar
DB Snatch Pyramid: 12kg, 30sec rest between sets
x1/1, x2/2, x3/3, x4/4, x5/5, x6/6, x7/7, x8/8, x9/9, x10/10, x11/11, x12/12, x13/13, x14/14, x15/15, x14/14, x13/13, x12/12, x11/11, x10/10, x9/9, x8/8, x7/7, x6/6, x5/5, x4/4, x3/3, x2/2, x1/1
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5:52 pm
March 12, 2010
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commando-barbie
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| Member | posts 43 |
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Wed 10th Mar
Treadmill: 10 x 400m 1% 60sec rest
(i) 15.5kph (ii) 15.6kph (iii) 15.7kph (iv) 15.8kph (v) 16kph (vi) 16.2kph (vii) 16.3kph (viii) 16.5kph (ix) 16.7kph (x) 17.2kph
Shapers x15each x2
Thurs 11th Mar
AM: Gymnastics Session: 1hr 15mins
Dance
Stretch/Flexibility/Floor Work
Tumbling
Bars
PM: Outdoor Parkour Session: 30mins
Fri 12th Mar
Treadmill: 30sec on, 30sec off
1% 17kph x10
1% 18kph x10
1% 19kph x10
Shapers x15each x2
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12:58 pm
March 16, 2010
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commando-barbie
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| Member | posts 43 |
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Sat 13th Mar
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% 16kph – 2min 30sec rest
22.5kg x2 – 60sec rest between circuits and before run
Run 400m 2% 16.5kph – 2min 30sec rest
25kg x1 – 60sec rest before run
Run 400m 2% 17kph
Sun 14th Mar
Run 5km 1.5% 13kph
200m to go 15kph
Total Time: 22min 59sec
Mon 15th Mar
AM 1: Treadmill: 30s on, 30s off
10% 14kph x2
8% 15kph x2
6% 16kph x2
4% 17kph x2
2% 18kph x2
0% 19kph x2
Sequence repeated back up to 10% and back down again to 0%
Shapers x15each x1
AM 2: Body Balance
PM 1: Basketball Practice: 30mins
PM 2: Tri-sets: 90sec rest between sets.
OH Squat: 20kg x15, 20kg x15, 20kg x15
Narrow Squat: 20kg x15, 20kg x15, 20kg x15
DB Lateral Lunge: 10kg x20, 10kg x20, 10kg x20
DB Bench: 16kg x15, 16kg x15, 16kg x15, 16kg x15
Piston BOR: 16kg x24, 16kg x24, 16kg x24, 16kg x24
Lat Raise: 6kg x15, 6kg x15, 6kg x15, 6kg x15
Ab Giant Set: 60sec rest between sets.
Roll-outs: x10, x10, x10, x10
Reverse Crunch on bench with hip extension (with ankle weights): x20, x20, x20, x20
Tuck Crunch (with ankle weights): x20, x20, x20, x20
Floor Wipers (with ankle weights): x20, x20, x20, x20
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8:13 pm
March 19, 2010
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commando-barbie
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| Member | posts 43 |
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Post edited 8:14 pm – March 19, 2010 by commando-barbie
Tues 16th Mar
Treadmill: Warm up: 1.5% 10.5kph 5mins
Tabata Sprints: 1% 19kph
5min rest
Steady Run: 1.5% 10.5kph 30mins
3min rest
Sprints: 60sec on, 60sec off x5
1% 16kph
Wed 17th Mar
Treadmill: 4% 600m 15kph
2min 27sec
Stairmaster: 20 floors Level 14
2min 50sec
Bike: 2km Level 10
3min 46sec
Row: 700m Level 7
2min 43sec
Stepper: 20 floors Level 14
3min 28sec
Thurs 18th Mar
All runs at 1.5%
Run 1000m 14kph
DB Clean and Press: 8kg x20
Run 800m 15kph
DB Clean and Press: 8kg x20
Run 600m 16kph
DB Clean and Press: 8kg x20
Run 400m 17kph
DB Clean and Press: 8kg x20
Run 200m 18kph
DB Clean and Press: 8kg x20
Fri 19th Mar
Treadmill: 30sec on, 30sec off
1% 17kph x5
1% 17.5kph x5
1% 18kph x5
1% 18.5kph x5
1% 19kph x10
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12:08 pm
March 30, 2010
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commando-barbie
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| Member | posts 43 |
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Post edited 11:16 am – March 30, 2010 by commando-barbie
Sat 20th Mar
Row 500m Level 10
Tabata Rows Level 10
5min rest
Circuit (continuous at steady pace until over 30mins 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 4kg x10
x10 Total time: 31min 54sec
3min rest
Row Intervals: 30sec on, 30sec off x10
Level 7
Sun 21st Mar
Outdoor run with client:
Total distance: 5.41km
Total time: 44min 42sec
Mon 22nd Mar
AM: Treadmill 1%
2 x 500m 90sec rest
(i)15.5kph (ii)15.8kph
3 x 400m 60sec rest
(i)16kph (ii)16.2kph (iii)16.5kph
4 x 300m 45sec rest
(i)17kph (ii)17.2kph (iii)17.5kph (iv)17.8kph
5 x 200m 30sec rest
(i)18kph (ii)18.2kph (iii)18.5kph (iv)18.8kph (v)19kph
6 x 100m 20sec rest
(i)19.5kph (ii)20kph (iii)21kph (iv)21.5kph (v)22kph (vi)23kph
Body Balance
PM: Round the clock lunges: 17.5kg x15 x2 at each, 30sec rest between each set.
Right Leg: 12 o'clock, 2 o'clock, 3 o'clock, 5 o'clock, 6 o'clock
Left Leg: 6 o'clock, 7 o'clock, 9 o'clock, 10 o'clock, 12 0'clock
Total: 150 lunges on each leg.
Supersets: No rest between exercises, 60sec rest between supersets.
DB Bench: 14kg x15, 14kg x15, 14kg x15
Tricep press ups (to failure): x14, x7, x8
Reverse grip BOR: 30kg x15, 30kg x15, 30kg x15
DB bicep curls: 10kg x20, 10kg x20, 10kg x20
Shoulder Complex: x2, 90sec rest between sets.
All ups: 6kg x10
Lat Raise: 6kg x10
Front Raise: 6kg x10
Reverse Flye: 6kg x10
Upright Row: 6kg x10
Tues 23rd Mar
Ab Session: 30sec rest between sets.
1. Core Squat: 20kg x12
2. Woodchop: 10kg x5/5
3. Suitcase Deadlift: 20kg x15/15
4. Hanging Leg Raise: x15, x15, x15
5. Incline Bench Hip Thrust: x15, x15, x15
6. Decline Bench Crunch: x15, x15, x15
7. Cable Crunch: 28.75kg x15, 28.75kg x15, 28.75kg x15
8. Bicycles: x20, x20, x20
9. 45deg Weighted Oblique Crunch (on back extension machine): 10kg x15/15, 10kg x15/15, 10kg x15/15
Treadmill: 30sec on, 30sec off
10% 14kph x2
8% 15kph x2
6% 16kph x2
4% 17kph x2
2% 18kph x2
0% 19kph x2
Sequence repeated back up to 10% and back down again to 0%
Wed 24th Mar
Supersets: 60sec rest between every exercise.
Snatch: 35kg x5, 35kg x5, 35kg x5, 35kg x5, 35kg x5
Press ups (elevated on handles): 15kg x5, 15kg x5, 15kg x5, 15kg x5, 15kg x5
Push Press: 47.5kg x5, 47.5kg x5, 50kg x5, 50kg x5, 50kg x5
Chins: x5, x5, x5, x5, x5
High Pulls: 45kg x5, 45kg x5, 45kg x5, 45kg x5, 45kg x5
Dips: 10kg x5, 10kg x5, 10kg x5, 10kg x5, 10kg x5
Thurs 25th Mar
Treadmill 1%
30sec on, 30sec off
17kph x5
17.5kph x5
18kph x5
18.5kph x5
19kph x10
Fri 26th Mar
Barbell Circuit: 20kg x4, 60sec rest between circuits
Deadlift: x12
Shoulder Press: x10
Squat: x12
BOR: x12
Split Snatch: x6
Press ups: x10
Dip Pyramid: 10-1-10 (3, 2 and 1 performed as 6)
Rest while partner performs
Pull ups: 8-1
Rest while partner performs
Sat 27th Mar
Row 250m
Deadlift: 30kg x12
Press ups: x12
Performed x7, no rest
Total time: 20min 55sec
Ab Circuit: x2, no rest
Reverse Crunch on bench with hip extension: x20
Tuck Crunch: x20
Side Plank with pulse: x10/10
Barbell Rollouts: x10
Sun 28th Mar
Rest Day
Mon 29th Mar
Rest Day
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8:59 pm
April 2, 2010
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commando-barbie
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| Member | posts 43 |
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Post edited 8:02 pm – April 2, 2010 by commando-barbie
Tues 30th Mar
Barbell Circuit:
Deadlift x12 (triple extension)
Shoulder Press x10
Squat x12 (triple extension)
BOR x12
Split Snatch x6
Press ups x10
Above circuit performed…
20kg x3 – 60sec rest between circuits and before run
Run 400m 2% 16kph – 2min 30sec rest
20kg x2 – 60sec rest between circuits and before run
Run 400m 2% 16.5kph – 2min 30sec rest
20kg x1 – 60sec rest before run
Run 400m 2% 17kph
Wed 31st Mar
Supersets – 60sec rest between every exercise.
Deadlift: 60kg x12, 60kg x12, 60kg x12, 60kg x12
DB Bench: 16kg x12, 16kg x12, 16kg x12, 16kg x12
Squats: 50kg x12, 50kg x12, 50kg x12
DB Standing Shoulder Press: 10kg x12, 12kg x12, 12kg x12
Lunges: 40kg x12, 45kg x12, 45kg x12
LPD: 40kg x12, 50kg x12, 50kg x12
Thurs 1st Apr
AM: Treadmill: 4 x1500m - 2min 30sec rest
1% (i) 14kph (ii) 14.2kph (iii) 14.5kph (iv) 12kph
PM: Body Balance
Fri 2nd Apr
AM: Treadmill: 1%
60sec on, 30sec off x10
15kph x6
15.5kph x3
16kph x1
60sec rest
30sec on, 30sec off x10
18kph x9
20kph x1
Shapers: x15 each x2
PM: Supersets – 30sec rest between exercises and 60sec rest between supersets.
Cleans: 30kg x10, 30kg x10, 30kg x10
Plyo Crossover Press ups: x10, x10, x10
Jump Squats: 30kg x10, 30kg x10, 30kg x10
Chins: x6, x6, x6
Jump Lunges: x10, x10, x10
Dip: x10, x10, x10
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9:14 pm
April 9, 2010
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commando-barbie
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| Member | posts 43 |
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Sat 3rd Apr
Row 500m Level 7
Tabata Rows Level 7
5min rest
Circuit (continuous at steady pace until over 20mins reached):
Squats 17.5kg x10
Shoulder Press 17.5kg x10
BOR 17.5kg x10
Lunges 17.5kg x10
Press ups x10
BW Row x10
Pendulum 4kg x10
x7 Total time: 21min 37sec
3min rest
Row Intervals: 30sec on, 30sec off x10
Level 7
Sun 4th Apr
AM: Outdoor Run with client:
Total distance covered: 5.25km
Total time: 44min 07sec
PM: Treadmill – Steady Run
1.5% 6km
Total time: 30min 49sec
Mon 5th Apr
AM: Treadmill: 4% 600m 15kph
Time: 2min 27sec
Stepper: L15 20 floors
Time: 3min 15sec
Bike: L10 2000m
Time: 3min 45sec
Row: L7 700m
Time: 2min 40.8sec
Stepper: L15 20 floors
Time: 3min 12sec
PM: Bodyweight Circuit – 45sec between all exercises. Performed x4
Press ups (failure): x42, x35, x32, x33
Pull ups (failure): x16, x17, x15, x15
Dips (failure): x11, x10, x11, x11
Squats: x30, x30, x30, x30
Handstand Press ups: x15, x15, x15, x15
Plank: 60sec, 60sec, 60sec, 60sec
Tues 6th Apr
DB Snatch Pyramid: 12kg 30-60sec rest between sets
x1/1 – x15/15 – x1/1
Wed 7th Apr
AM: Tri-sets: No rest between exercises and 60-90sec rest between sets.
Deadlift: 30kg x20, 35kg x20, 40kg x20
DB Flyes: 8kg x20, 8kg x20, 10kg x20
Reverse Crunch with hip extension: x20, x20, x20
Bulgarian Split Squat: 6kg x20/20, 6kg x20/20, 6kg x20/20
Low Row: 20kg x20, 20kg x20, 25kg x20
SB Crunch (arms straight, locked by ears): x20, x20, x20
BB Plie Squat: 20kg x20, 20kg x20, 20kg x20
Lat Raise: 5kg x20, 5kg x20, 5kg x20
Cable Russian Twist: 8.75kg x20, 8.75kg x20, 8.75kg x20
PM: Treadmill: 10 x 400m 1% 60sec rest between each.
(i) 15.6kph (ii) 15.7kph (iii) 15.8kph (iv) 15.9kph (v) 16kph (vi) 16.2kph (vii) 16.3kph (viii) 16.5kph (ix) 16.7kph (x) 17kph
Thurs 8th Apr
Rest Day
Fri 9th Apr
Treadmill: 30sec on, 30sec off 1%
17kph x5
17.5kph x5
18kph x5
18.5kph x5
19kph x5
19.5kph x5
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8:12 pm
April 11, 2010
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commando-barbie
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| Member | posts 43 |
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Sat 10th Apr
Boxing Session – 45mins
Sun 11th Apr
Treadmill: 10km 1.5%
Total time: 51min 23sec
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7:58 pm
April 15, 2010
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commando-barbie
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| Member | posts 43 |
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Mon 12th Apr
AM: Tri-set – 60sec rest between all exercises.
Clean and Press: 40kg x5, 40kg x5, 45kg x5, 45kg x5, 45kg x5
Chins: x5, x5, x5, x5, x5
DB Bench: 20kg x5, 22kg x5, 22kg x5, 22kg x5, 22kg x5
Superset – 60sec rest between exercises.
Snatch: 35kg x5, 35kg x5, 35kg x5, 35kg x5, 35kg x5
Weighted Press ups: 20kg x5, 20kg x5, 20kg x5, 20kg x5, 20kg x5
PM: Treadmill: 60sec on, 60sec off
10% 11kph x10
8% 14kph x1
6% 15kph x1
4% 16kph x1
2% 17kph x1
0% 18kph x1
Tues 13th Apr
15kg Barbell used throughout.
Shoulder Press: x20
Upright Row: x20
BOR: x20
Bicep Curl: x20
Press ups: x20
2min rest
Repeat
2min rest
Right Leg Step ups: x20
Left Leg Step ups: x20
Right Leg Side Step ups: x20
Left Leg Side Step ups: x20
Squats: x20
Lunges: x20
2min rest
Repeat
2min rest
Above circuits repeated x1 each with 2min rest between.
Tri-set: No rest between exercises or between sets.
SB Crunch with driver: 2kg x20, 2kg x20, 2kg x20
SB Back Extension: x20, x20, x20
SB Russian Twist: 6kg x20, 6kg x20, 10kg x20
Wed 14th Apr
AM: Tri-set – 30sec rest between exercises, 60sec rest between sets.
Stiff Leg Deadlift: 30kg x12, 30kg x12, 30kg x12
Pull ups: x5, x5, x5
Nordic Curls: x10, x10, x10
Tri-set – No rest between exercises and 90sec rest between sets.
John Travoltas: 8kg x10/10, 8kg x10/10, 8kg x10/10
Cuban Press: 10kg x10, 10kg x10, 10kg x10
1/2 Press ups (elevated on handles): x20, x20, x20
Shoulder Complex: No rest between exercises and 90sec rest between sets. Performed x3.
All ups: 4kg x10
Lat Raise: 4kg x10
Front Raise: 4kg x10
Reverse Flye: 4kg x10
Upright Row: 4kg x10
PM: Treadmill:
4 x 45sec 3% 19kph 60sec rest
4 x 45sec 0% 20kph 60sec rest
4 x 30sec 6% 16kph 45sec rest
4 x 30sec 0% 21kph 45sec rest
4 x 20sec 10% 15kph 30sec rest
4 x 20sec 0% 21kph 30sec rest
Thurs 15th Apr
Rest Day
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9:02 pm
April 16, 2010
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commando-barbie
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| Member | posts 43 |
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Post edited 8:03 pm – April 16, 2010 by commando-barbie
Fri 16th Apr
AM: Superset – 60sec rest between exercises and 90sec rest between sets.
High Pulls: 45kg x5, 45kg x5, 45kg x5, 47.5kg x5, 47.5kg x5
Push Press: 50kg x5, 50kg x5, 52.5kg x5, 52.5kg x5, 55kg x5
Superset – 60sec rest between exercises and sets.
Jump Squat: 50kg x5, 52.5kg x5, 52.5kg x5, 55kg x5, 55kg x5
Plyometric Press ups (clap): x6, x6, x6, x6, x6
Superset – no rest between exercises and 30sec rest between sets.
Jump Lunges: x6, 4kg x6, 6kg x6, 6kg x6, 6kg x6
Chins: x5, x5, x5, x5, x5
PM: Treadmill: 20 x 200m 1% Start at every 90sec – rest for the remainder of the 90sec.
(i) 18kph (ii) 18.1kph (iii)18.2kph (iv)18.3kph (v)18.4kph (vi) 18.5kph (vii) 18.6kph (viii) 18.7kph (ix) 18.8kph (x) 18.9kph (xi) 19kph (xii) 19.1kph (xiii) 19.2kph (xiv) 19.3kph (xv) 19.4kph (xvi) 19.5kph (xvii) 19.6kph (xviii) 19.7kph (xix) 19.8kph (xx) 20kph
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8:29 pm
April 18, 2010
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commando-barbie
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| Member | posts 43 |
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Sat 17th Apr
The following 4 exercises are performed one after the other with no rest until 5 rounds are completed, reps decreasing by 10 each round.
Squats: x50, x40, x30, x20, x10
Press ups: x50, x40, x30, x20, x10
Lunges: x50, x40, x30, x20, x10
Sit ups (feet supported): x50, x40, x30, x20, x10
Total time: 17min 11sec
Plank: 90sec
Sun 18th Apr
Treadmill: 5km 1.5%
Total time: 23min 06sec
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2:59 pm
April 22, 2010
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commando-barbie
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| Member | posts 43 |
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Mon 19th Apr
AM1: 30kg Olympic Bar – no rest between exercises and 2mins rest between sets.
Cleans: x10
Push Press: x10
Back Squat: x10
BOR: x10
Deadlift: x10
Lunges: x10/10
Pull ups: x10
Dips: x10
Performed x3
AM2: Body Balance
PM: Tabata Sprints: Treadmill – Row – Treadmill – Row -Treadmill – Row. Rest is walking from one machine to the next.
Treadmill: Tabata Sprints 1%
(i) 19kph (ii) 18.5kph (iii) 19kph
Row: Tabata Sprints Level 7
Tues 20th Apr
Row 250m L7
Deadlift: 30kg x15
Press ups: x15
Performed x7 against the clock.
Total time: 17min 49sec
DB Clean and Press: 45sec on, 60sec off x3
(i) x28 (ii) x28 (iii) x28
Wed 21st Apr
AM: Treadmill: 30sec on, 30sec off 1%
17kph x5
17.5kph x5
18kph x5
18.5kph x5
19kph x5
19.5kph x5
PM: Netball game – 1hour
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8:41 pm
April 26, 2010
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commando-barbie
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| Member | posts 43 |
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Post edited 7:43 pm – April 26, 2010 by commando-barbie
Thurs 22nd Apr
Rest Day
Fri 23rd Apr
Forced Rest Day!
(Injured right shoulder playing netball)
Sat 24th Apr
Treadmill: Tabata Sprints 1% 19kph
5min rest
Treadmill: 1.5% 11.5kph
10mins
No rest
Squats: 15kg x15
Shoulder Press: 15kg x15
BOR: 15kg x15
Lunges: 15kg x20
Press ups: x15
SB Crunch: x15
Above circuit performed continuously for over 10mins:
Total time: 11min 17sec
No rest
Treadmill: 1.5% 11kph
10mins
3min rest
Treadmill: 60sec on, 60sec off 1%
16kph x1
15kph x2
16kph x2
Sun 25th Apr
Rest Day
Mon 26th Apr
AM: Supersets - 60sec rest between all exercises.
Squats: 55kg x10, 55kg x10, 57.5kg x10, 57.5kg x10
Shoulder Press: 30kg x10, 30kg x10, 30kg x10, 30kg x10
Deadlift: 70kg x10, 70kg x10, 70kg x10, 70kg x10
Weighted Press ups: 10kg x10, 15kg x10, 15kg x10, 15kg x10
Pull ups: x10, x10, x10, x10
Dips: x10, x10, x10, x10
PM: Treadmill: 60sec on, 60sec off 1%
15.5kph x3
16kph x4
16.5kph x3
17kph x5
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8:58 pm
April 30, 2010
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commando-barbie
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| Member | posts 43 |
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Tues 27th Apr
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% 16kph – 2min 30sec rest
20kg x2 – 60sec rest between circuits and before run
Run 400m 2% 16.5kph – 2min 30sec rest
20kg x1 – 60sec rest before run
Run 400m 2% 17kph
Wed 28th Apr
AM: Tri-set – no rest between exercises and 60sec rest between sets.
Squat to Press: 10kg x12, 10kg x12, 10kg x12
Reverse Grip BOR: 30kg x12, 30kg x12, 30kg x12
Twists: 10kg x20, 10kg x20, 10kg x20
DB Snatch-DB Swing: 20kg x3/3, 20kg x3/3, 20kg x3/3
90sec rest between sets.
DB Snatch: 24kg x3/3, 24kg x3/3, 24kg x3/3
90sec rest between sets.
Superset – no rest between exercises and 60sec rest between sets.
Split Squat with twist: 10kg x12/12, 10kg x12/12, 10kg x12/12
Decline MB Press up: x10, x10, x10
PM: Treadmill: 60sec on, 60sec off 1%
16kph x5
16.5kph x5
17kph x5
Shapers x15each
V Sit with roll: x10
Double V Sit with roll: x10
Thurs 29th Apr
Rest Day
Fri 30th Apr
AM: Supersets – 60sec rest between every exercise.
High Pulls: 47.5kg x5, 47.5kg x5, 47.5kg x5, 47.5kg x5, 47.5kg x5
Push Press: 52.5kg x5, 52.5kg x5, 52.5kg x5, 52.5kg x5, 52.5kg x5
Jump Squat: 52.5kg x5, 52.5kg x5, 52.5kg x5, 52.5kg x5, 55kg x5
Plyo Press ups: x6, x6, x6, x6, x6
Jump Lunges: 8kg x6, 12kg x6, 16kg x6, 16kg x6, 16kg x6
Chins: x5, x5, 2.5kg x5, 2.5kg x5, 5kg x5
PM: Treadmill: 20 x 200m 1%
(i) 18.1kph (ii) 18.2kph (iii) 18.3kph (iv) 18.4kph (v) 18.5kph (vi) 18.6kph (vii) 18.7kph (viii) 18.8kph (ix) 18.9kph (x) 19kph (xi) 19.1kph (xii) 19.2kph (xiii) 19.3kph (xiv) 19.4kph (xv) 19.5kph (xvi) 19.6kph (xvii) 19.7kph (xviii) 19.8kph (xix) 19.9kph (xx) 20kph
Start at every 90sec – rest for the remainder of the 90sec.
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8:14 pm
May 2, 2010
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commando-barbie
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| Member | posts 43 |
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Sat 1st May
Burpees x5
Press up x10
Squats x15
Skipping 60sec (including double unders)
(As many times as needed at steady pace to be over 30mins).
No rest x13
Total time: 31min 41sec
Sun 2nd May
Treadmill: 1.5%
2.4km Total time: 12min 02sec
5min rest
2.4km Total time: 10min 12sec
Shapers: x15each x2
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2:35 pm
May 6, 2010
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commando-barbie
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| Member | posts 43 |
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Mon 3rd May
AM: Wave: Clean and Press – rest while partner performs.
42.5kg x5, 45kg x4, 47.5kg x3
45kg x4, 47.5kg x3, 50kg x2
50kg x3, 52.5kg x2, 55kg x1
45kg x5
Dips – 1-10
Rest while partner performs.
PM: Treadmill: 1%
90sec on, 30sec off x1, 15kph
60sec on, 30sec off x2, 16kph
30sec on, 30sec off x5, 18kph
Performed x3
Tues 4th May
Tabata Circuit: 2min rest between circuits. Performed x3
Squats
Press ups
Box Jumps
Shoulder Press 15kg
DB BOR 6kg
Lunges
Burpees
Row
Tabata Skipping
Skipping: Double unders x20
Performed x5, 45sec rest.
Wed 5th May
Wave: Superset – Snatch/Bench 1 1/4. Rest while partner performs.
Snatch: 35kg x5, 37.5kg x4, 40kg x3
37.5kg x4, 40kg x3, 42.5kg x2
40kg x3, 42.5kg x2, 45kg x1
Bench 1 1/4: 40kg x5, 40kg x4, 42.5kg x3
40kg x4, 42.5kg x3, 45kg x2
42.5kg x3, 45kg x2, 47.5kg x1
Superset: Rest while partner performs
Pull ups: x5, x5, x5
Weighted Press ups: 20kg x5, 25kg x5, 25kg x5
Thurs 6th May
AM1: Gymnastics Session: 1hr
Flexibility
Floor Work
Tumbling
AM2: Treadmill: 5 x 400m 1% 60sec rest
(i) 15.5kph (ii) 15.7kph (iii) 15.8kph (iv) 16kph (v) 17kph
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8:24 pm
May 10, 2010
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commando-barbie
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| Member | posts 43 |
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Fri 7th May
Rest Day
Sat 8th May
Burpees x5
Press ups x10
Squats x15
Double Unders x20
Continuous with no rest: Total time: 29min 49sec
Sun 9th May
Outdoor Run – Total distance: 5.39km
Total time: 27min 17sec
Average Speed: 11.86kph
Mon 10th May
AM: Supersets: 60sec rest between all exercises.
Deadlift: 60kg x10, 60kg x10, 60kg x10, 60kg x10, 60kg x10, 60kg x10, 60kg x10, 60kg x10, 60kg x10, 60kg x10
DB Bench: 16kg x10, 18kg x10, 18kg x10, 18kg x10, 18kg x10, 18kg x10, 18kg x10, 18kg x10, 18kg x10, 18kg x10
LPD: 50kg x10, 50kg x10, 50kg x10, 50kg x10, 50kg x10
DB Seated Shoulder Press: 12kg x10, 12kg x10, 12kg x10, 12kg x10, 12kg x10
PM: Treadmill: 30sec on, 30sec off 1%
17kph x10
18kph x10
19kph x10
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