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6:23 pm
January 10, 2010
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tyler-durden
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| posts 123 |
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Post edited 11:40 am – January 11, 2010 by tyler-durden
The following entry details the workouts that I do daily. This gives you a number of varied sessions to try out if your aim is a fit, healthy, muscular and low body-fat physique. These sessions are not made up, they are the real sessions, actual weights, genuine timings and actual rest days performed by me.
Mon 4 Jan 2010
Run 4miles (6.4Km) on treadmill at 1.5% gradient, as fast as possible. Time: 23.37.
10 minute stretch.
Abdominal Playing Card Circuit consisting of:
1. Ab rollouts using ab-wheel.
2. Weight over head sit-ups.
3. Fitball jackknifes
4. Lying knees to chest.
Tue 5 Jan 2010
Pull-Ups:
12 reps, 3 sets. 1 min rest between sets.
1 min rest before:
Full-Dips:
15 reps, 3 sets. 1 min rest between sets.
1 min rest before:
Press-Ups:
50 reps, 3 sets. 1 min rest between sets.
1 min rest before:
Full front deltoids raise: (from thighs to above head). 20kg plate. 10 reps. 3 sets with 1 min rest between sets.
1 min rest before:
Full lateral deltoids raise:
(from thigh to above head). 12Kg dumbbells. 10 reps. 3 sets with 1 min rest between sets.
Wed 6 Jan 2010
Rest Day
Thu 7 Jan 2010
Run 1hr on treadmill at 1.5% gradient as far as possible. 15.3Km completed.
30 minute stretch.
Pull-Ups:
12 down to 1 then 1 up to 10. (3, 2 and 1 and 1, 2 and 3 are done together as a 6). 1 min rests
Bench-Press:
70Kg. 10 down to 1 back up to 10. (3, 2 and 1 and 1, 2 and 3 are done together as a 6) 1 min rests.
Fri 8 Jan 2010
Squats:
60Kg, 10 reps, 3 sets with 1 min rest between sets. 5 second on spot sprint after each set.
1min rest before:
Lunges:
50kg, alternate lunges 20 reps (10 each leg). 3 sets, 3 sets with 1 min rest between sets.
1min rest before:
Box Step Ups:
26Kg dumbbell per hand. 10 step ups each leg. 3 sets with 1 min rest between sets.
1min rest before:
Box side step Ups:
26Kg dumbbell per hand. 10 step ups each leg. 3 sets with 1 min rest between sets
1min rest before:
Seated shoulder barbell press:
45Kg 10 reps. 1o reps. 3 sets with 1min rest between sets.
1min rest before:
Seated shoulder dumbbells press:
24Kg per hand. 10 reps. 3 sets with 1min rest between sets.
1min rest before:
Seated Biceps Hammer curl:
18Kg per hand. 10 reps. 3 sets with 1min rest between sets.
1min rest before:
Standing biceps barbell curl:
30Kg. 10 reps. 3 sets with 1 min rest between sets.
Sat 9 Jan 2010
Bench Press:
60Kg, 10 down to 1 then back up to 10, finishng with a set of 20. (3, 2 and 1 done together as a 6 as are 1, 2 and 3)
Shoulder press:
40Kg, 10 down to 1 then back up to 10. (3, 2 and 1 done together as a 6)
Pull-Ups
(Overgrasp) 10 down to 1. (3, 2 and 1 done together as a 6) then 2 more sets of 6.
Full Dips:
10 down to 1. (3, 2 and 1 done together as a 6)
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11:05 pm
January 10, 2010
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tyler-durden
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| posts 123 |
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Post edited 9:43 pm – January 11, 2010 by tyler-durden
Sun 10 Jan 2010
Run
10km on treadmill at 1.5% gradient as fast as possible. Time: 37.53.
15 minute stretch.
Abs
10 down to 1 sit-ups/10 down to 1 knees to chest, done alternately, no rest.
10 down to 1 sit-ups with 10kg weight above head with straight arms/10 30 second planks, done alternately, no rest.
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9:42 pm
January 11, 2010
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tyler-durden
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| posts 123 |
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Mon 11 Jan 2010
Upper Body Overload Circuit. The following is performed one after the other without any rest:
10 pull-ups
20 shoulder press with 20kg bar
20 upright row with 20kg bar
20 bent over row with 20kg bar
20 biceps curl with 20kg row
20 press-ups
10 dips
2mins rest then repeat. Performed 3 times through, then:
10 pull-ups
10 shoulder press with 25kg bar
10 upright row with 25kg bar
10 bent over row with 25kg bar
10 biceps curl with 25kg row
10 press-ups with feet on box
10 dips
Again, performed 1 after another with no rest. 2mins rest after dips, then repeat. Performed 3 times through.
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8:48 pm
January 12, 2010
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tyler-durden
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| posts 123 |
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Tue 12 Jan 2010
2 hour run/walk with 55lb backpack on roads and cross country
20minute stretch
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11:31 pm
January 13, 2010
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tyler-durden
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| posts 123 |
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Wed 13 Jan 2010
Everything performed with 1min30sec rest inbetween sets and inbetween exercise changes.
Pull-ups
3 sets 15 reps
Bench Press – shoulder width grip
3 sets 10 reps 70kg
Shoulder press – seated dumbbell press
3 sets 10 reps 22.5kg
Bent over 1 arm row
3 sets 10 reps each arm 35kg
Bench press – wide arm grip
3 sets 10 reps 70kg
Military Shoulder Press (standing)
3 sets 10 reps 40kg (using Olympic bar)
Bent over lateral raise
3 sets 10 reps 12.5kg dumbbells
Standing Ful front raise
3 sets 10 reps using 20kg disc
Biceps curl
3 sets 10 reps 30kg barbell
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11:00 pm
January 14, 2010
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tyler-durden
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| posts 123 |
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Thur 14 Jan 2010
CV – 30min low intensity road run
Superset of:
5 weighted pull-ups with 15kg
5 biceps concentration curls with 17.5kg
1min rest
Repeated 5 times.
Superset of:
5 weighted dips with 15kg
8 miltary press with 45kg
1min rest
Repeated 5 times.
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11:20 pm
January 15, 2010
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tyler-durden
| | UK | |
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| posts 123 |
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Post edited 8:07 pm – January 16, 2010 by tyler-durden
Fri 15 Jan 2010
Rest day
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8:18 pm
January 16, 2010
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tyler-durden
| | UK | |
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| posts 123 |
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Sat 16 Jan 2010
Pull-Ups
10 down to 1 then back up (1min rest between sets)
Press-Ups
20 down to 1 then back up (30 seconds rest between sets)
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10:00 pm
January 17, 2010
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tyler-durden
| | UK | |
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| posts 123 |
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7:09 pm
January 18, 2010
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tyler-durden
| | UK | |
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| posts 123 |
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Mon 18 Jan 2010
MMA Conditioning Circuit (no rest except for water)
1 min Muay Thai Boxing on bag (all out for 1 min)
Fitball crunches 20reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Fitball rollouts from feet 10 reps
Fitball rollouts from feet 10 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Fitball crunches 20reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Fitball rollouts from feet 10 reps
Fitball rollouts from feet 10 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Fitball crunches 20reps
Fitball rollouts from feet 10 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Royal Marine sit-ups 20 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Rollouts using ab-wheel 10 reps
Rollouts using ab-wheel 10 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Royal Marine sit-ups 20 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Rollouts using ab-wheel 10 reps
Rollouts using ab-wheel 10 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Royal Marine sit-ups 20 reps
Rollouts using ab-wheel 10 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Knees to chest on floor with ankle weights 20 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Leg raises on floor with hip drive with ankle weights 10 reps
Leg raises on floor with hip drive with ankle weights 10 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Knees to chest on floor with ankle weights 20 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Leg raises on floor with hip drive with ankle weights 10 reps
Leg raises on floor with hip drive with ankle weights 10 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Knees to chest on floor with ankle weights 20 reps
Leg raises on floor with hip drive with ankle weights 10 reps
stretch
NB: no rest is taken except time for a sip of water between exercises/rounds on bag
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10:42 pm
January 19, 2010
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tyler-durden
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| posts 123 |
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Tue 19 Jan 2010
Press-Up Overload
15 down to 1 and back up to 1
- press-up stands used, chest lowered to floor and straigth arms on each rep
- 30 seconds rest between each set
- 3, 2 and 1 and 1, 2 and 3 done as 6 both uo and down.
Fieet raised on Fitball press-ups
- Press-up stand again used and chest lowered to floor
- 5 sets of 10 reps
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7:39 pm
January 20, 2010
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tyler-durden
| | UK | |
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| posts 123 |
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Wed 20 Jan 2010
Run 1hr on treadmill at 1.5% gradient as far as possible. 15.48Km completed.
20 minute stretch
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1:18 pm
January 21, 2010
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mintster
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Post edited 1:19 pm – January 21, 2010 by mintster
tyler-durden said:
Mon 18 Jan 2010
MMA Conditioning Circuit (no rest except for water)
1 min Muay Thai Boxing on bag (all out for 1 min)
Fitball crunches 20reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Fitball rollouts from feet 10 reps
Fitball rollouts from feet 10 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Fitball crunches 20reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Fitball rollouts from feet 10 reps
Fitball rollouts from feet 10 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Fitball crunches 20reps
Fitball rollouts from feet 10 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Royal Marine sit-ups 20 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Rollouts using ab-wheel 10 reps
Rollouts using ab-wheel 10 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Royal Marine sit-ups 20 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Rollouts using ab-wheel 10 reps
Rollouts using ab-wheel 10 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Royal Marine sit-ups 20 reps
Rollouts using ab-wheel 10 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Knees to chest on floor with ankle weights 20 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Leg raises on floor with hip drive with ankle weights 10 reps
Leg raises on floor with hip drive with ankle weights 10 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Knees to chest on floor with ankle weights 20 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Leg raises on floor with hip drive with ankle weights 10 reps
Leg raises on floor with hip drive with ankle weights 10 reps
1 min Muay Thai Boxing on bag (all out for 1 min)
Knees to chest on floor with ankle weights 20 reps
Leg raises on floor with hip drive with ankle weights 10 reps
stretch
NB: no rest is taken except time for a sip of water between exercises/rounds on bag
I thought the idea was to push yourself!
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9:27 pm
January 21, 2010
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tyler-durden
| | UK | |
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| posts 123 |
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Thu 21 Jan 2010
20 Rep Circuit - supersets of 2 exercises – must make 20 reps between the 2 exercises.
Pull-Ups and Biceps Curl (30Kg barbell)
1. 10 pull-ups & 10 biceps curls
2. 10 pull-ups & 10 biceps curls
3. 10 pull-ups & 10 biceps curls
Dips and Military Press (40Kg barbell)
1. 12 dips & 8 military press
2. 12 dips & 8 military press
3. 12 dips & 8 military press
Bench Press (70Kg) and Press-Ups
1. 8 bench press & 12 press-ups
2. 7 bench press & 13 press-ups
3. 6 bench press & 14 press-ups
Dumbbell Shoulder Press (20Kg dumbbells) and Hammer Curls (16Kg)
1. 10 dumbbell shoulder press & 10 hammer curls
2. 10 dumbbell shoulder press & 10 hammer curls
3. 10 dumbbell shoulder press & 10 hammer curls
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8:52 pm
January 22, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Fri 22 Jan 2010
The Upper Body Overload Circuit
All the following is done with a 20Kg barbell with no rest in between and without putting the bar down
20 reps shoulder press
20 reps upright row
20 reps bent over row
20 reps biceps curl
20 press-ups
1min 30 secs rest then repeat
The circuit is done 3 times through
2mins rest before:
All the following is done with a 25Kg barbell with no rest in between and without putting the bar down
10 reps shoulder press
10 reps upright row
10 reps bent over row
10 reps biceps curl
10 press-ups with feet raised
1min 30 secs rest then repeat
The circuit is done 3 times through
2mins rest before:
All the following is done with a 17.5Kg barbell with no rest in between and without putting the bar down
25 reps shoulder press
25 reps upright row
25 reps bent over row
25 reps biceps curl
25 press-ups
1min 30 secs rest then repeat
The circuit is done 3 times through
2mins rest before:
Dips: 3 sets of 10 reps with 30secs rest in between
1mins rest
Pull-Ups 2 sets of 10 reps with 1min rest in between
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6:36 pm
January 23, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Sat 23 Jan 2010
Light SAQ (Speed Agility Quickness) Session
All conducted over 5metre area:
Toes flicks forward/backwards x2
Heel riase forward/backwards x2
High knee raise forward/backwards x2
Dynamic squat stretch forward/backwards x2
Dynamic lunge stretch forward/backwards x2
Dynamic hamstring (russian walk) stretch forward/backwards x2
Toes flicks forward/backwards x2
Heel riase forward/backwards x2
High knee raise forward/backwards x2
Dynamic jump squat stretch forward/backwards x2
Dead leg run right leg forward/backwards x2
Dead leg run left leg forward/backwards x2
Static stretch 20minutes
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8:45 pm
January 24, 2010
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tyler-durden
| | UK | |
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| posts 123 |
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9:02 pm
January 25, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Post edited 8:47 am – January 26, 2010 by tyler-durden
Mon 25 Jan 2010
CV
Run 4miles (6.4Km) on treadmill at 1.5% gradient, as fast as possible. Time: 23:41.
Abs Card Circuit – using a deck of cards 4 different exercises chosen which correspond to the four different suits. The number on the card is the number of the exercise to do. Aces and picture cards count as 10 reps.
Exercises:
Hearts – Ab wheel rollouts
Clubs – Full sit-ups (feet unfixed but remain on floor) with 12Kg weight held above head (arms outstretched)
Diamonds – Fitball Jack-knives
Spades – Lying knees to chest
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6:54 pm
January 26, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Post edited 6:55 pm – January 26, 2010 by tyler-durden
Tue 26 Jan 2010
Pull-Ups:
12 reps, 3 sets. 1 min rest between sets.
1 min rest before:
Full-Dips:
15 reps, 3 sets. 1 min rest between sets.
1 min rest before:
Bench-Press:
60Kg. 10 reps, 3 sets. 1 min rest between sets.
1 min rest before:
Seated Barbell Shoulder Press:
45Kg. 10 reps, 3 sets. 1 min rest between sets.
1 min rest before:
Standing Barbell Biceps Curl:
30Kg. 10 reps, 3 sets. 1 min rest between sets.
1 min rest before:
Full lateral deltoids raise:
(from thigh to above head). 12Kg dumbbells. 10 reps. 3 sets with 1 min rest between sets.
1 min rest before:
Seated Biceps Alternate Hammer Curl:
16Kg dumbbells. 10 reps. 3 sets with 30 sec rest between sets (clock started after let arm finshes, start again with right arm).
1 min rest before:
Full front deltoids raise:
(from thighs to above head). 20kg plate. 10 reps. 3 sets with 1 min rest between sets.
1 minute rest before:
Standing Biceps Reverse Grip Curl:
25Kg barbbell. 10 reps. 3 sets with 1min rest between sets.
1 min rest before:
Upright Row:
40kg barbbell. 10 reps. 3 sets with 1 min rest between sets.
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6:41 pm
January 27, 2010
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tyler-durden
| | UK | |
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| posts 123 |
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Wed 27 Jan 2010
CV
Run 30minutes on treadmill at 1.5% gradient, as far as possible. Distance covered 8.04Km.
Royal Marines Fitness Assessment Style Circuit
Press-Ups 60
As many as possible up to 60 in 2mins: 60 completed (press-up position must be maintained throughout, knees cannot be rested)
Sit-Ups 85
As many as possible up to 85 in 2mins: 85 completed (sit-ups performed with feet fixed. Elbows must touch the top of the knees then return to the mat along with the shoulders and head for each repetition)
Pull-Ups 18
As many as possible up to 18: 18 completed (hanging pull-up position must be maintained throughout, feet cannot be rested on the ground. Chin must be over the bar for each rep to count)
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