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9:05 pm
April 28, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Post edited 8:14 pm – May 3, 2010 by tyler-durden
Tue 27 Apr 2010
CV - 3mile cycle
Seated Shoulder Press 15 second session
45kg 10 reps – 15seconds rest
45kg 6 reps – 15 seconds rest
45kg 4 reps
repeated 3 times
Pull-Up 15 second session
10 reps – 15seconds rest
6 reps – 15 seconds rest
4 reps
repeated 3 times
Rotator Cuff Dumbbell External Rotation
10kg 3 sets 8 reps
Rotator Cuff Barbell External Rotation
20kg 3 sets 8 reps
Dips 15 second session
10 reps – 15seconds rest
6 reps – 15 seconds rest
4 reps
repeated 3 times
CV - 3mile cycle
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9:09 pm
April 28, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Post edited 8:13 pm – May 3, 2010 by tyler-durden
Wed 28 Apr 2010
CV - 3mile cycle
Weights – Recovery session
Dumbbell Press 20kg 3 sets 10 reps
Single Arm Row 20kg 3 sets 10 reps
Dumbbell Shoulder Press 16kg 3 sets 10 reps
Squat 20kg 3 sets 10 reps
Lunge 20kg 3 sets 10 reps
CV – Swim
1mile in 29.22
CV - 3mile cycle
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7:00 pm
April 29, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Thu 29 Apr 2010
CV - 6mile cycle
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9:12 pm
May 3, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Fri 30 Apr 2010
1hr boxing session
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9:15 pm
May 3, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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10:06 pm
May 3, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Sun 2 May 2010
CV – Run
12km at steady pace for 10km then speeding up for last 2km.
Completed 48.00mins
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10:08 pm
May 3, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Mon 3 May 2010
Weights - 15 second progression session
Bench Press 15 second session
70kg 10 reps – 15seconds rest
70kg 6 reps – 15 seconds rest
70kg 4 reps
repeated 3 times
Seated Shoulder Press 15 second session
45kg 10 reps – 15seconds rest
45kg 6 reps – 15 seconds rest
45kg 4 reps
repeated 3 times
Chin-Up (Undergrasp) 15 second session
10 reps – 15seconds rest
6 reps – 15 seconds rest
4 reps
repeated 3 times
CV – 5km cycle
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10:28 pm
May 4, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Tue 4 May 2010
Weights
Squats 3 sets 8 reps 80kgs
Calf Raises 3 sets 8 reps 80kgs
Jump Squats 3 sets 8 reps 60kgs
Lunges 3 sets 8 reps 60kgs
Step-ups 3 sets 10 reps each leg 26kg dumbbells
Side step-ups 3 sets 10 reps 26kg dumbbells
Sit Squats 3 sets 8 reps 26kg dumbbells
Eccentric Step Overs 3 sets 10 reps
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10:01 pm
May 5, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Wed 5 May 2010
CV – Easy run
30mins at 14km/hr at 2% gradient in 14% oxygen
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8:14 pm
May 6, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Thu 6 May 2010
Weights - 15 second progression session
Pull-Up (overgrasp) 15 second session
10 reps – 15seconds rest
6 reps – 15 seconds rest
4 reps
repeated 3 times
Bench Press 15 second session
70kg 10 reps – 15seconds rest
70kg 6 reps – 15 seconds rest
70kg 4 reps
2mins rest
65kg 10 reps – 15seconds rest
65kg 6 reps – 15 seconds rest
65kg 4 reps
2 min rest
60kg 10 reps – 15seconds rest
60kg 6 reps – 15 seconds rest
60kg 4 reps
2 mins rest
Seated Shoulder Press 15 second session
40kg 10 reps – 15seconds rest
40kg 6 reps – 15 seconds rest
40kg 4 reps
repeated 3 times
CV – 5km cycle
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8:35 pm
May 20, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Post edited 7:38 pm – May 20, 2010 by tyler-durden
Fri 7 May 2010
Rest Day
Sat 8 May 2010
Rest Day
Sun 9 May 2010
Rest Day
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8:37 pm
May 20, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Mon 10 May 2010
AM Muscle up, dips, core stablity and Parkour circuit
PM
Weights - 15 second progression session
Bench Press 15 second session
70kg 10 reps – 15seconds rest
70kg 6 reps – 15 seconds rest
70kg 4 reps
2mins rest
repeate 3 times
Pull-Up (overgrasp) 15 second session
10 reps – 15seconds rest
6 reps – 15 seconds rest
4 reps
repeated 3 times
Seated Shoulder Press 15 second session
40kg 10 reps – 15seconds rest
40kg 6 reps – 15 seconds rest
40kg 4 reps
repeated 3 times
CV – 5km cycle
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8:37 pm
May 20, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Post edited 7:42 pm – May 20, 2010 by tyler-durden
Tue 11 May 2010
5km bike
1 mile swim – 29.13
5km bike
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8:41 pm
May 20, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Post edited 7:42 pm – May 20, 2010 by tyler-durden
Wed 12 May 2010
CV - 5k bike
Bench Press 15 second session
60kg 10 reps – 15seconds rest
60kg 6 reps – 15 seconds rest
60kg 4 reps
2mins rest
repeate 3 times
Pull-Up (hammer curl grip) 15 second session
10 reps – 15seconds rest
6 reps – 15 seconds rest
4 reps
repeated 3 times
Seated Shoulder Press 15 second session
45kg 10 reps – 15seconds rest
45kg 6 reps – 15 seconds rest
45kg 4 reps
repeated 3 times
Dips 15 second session
10 reps – 15seconds rest
6 reps – 15 seconds rest
4 reps
CV - 5km bike
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8:44 pm
May 20, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Thu 13 May 2010
CV – 5km bike
CV - 12km at 2% gradient at 14% oxygen – 48mins
CV - 5km bike
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8:44 pm
May 20, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Fri 14 May 2010
CV – 5km bike
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8:45 pm
May 20, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Sat 15 may 2010
CV – 20min light run
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8:45 pm
May 20, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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8:47 pm
May 20, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Mon 17 May 2010
CV - Run: As far as possible in 1hr at 1% gradient 14% oxygen.
14.68km covered
CV – 5km covered
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8:49 pm
May 20, 2010
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tyler-durden
| | UK | |
| Moderator
| posts 123 |
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Tue 18 May 2010
CV - 5k bike
Bench Press 15 second session
70kg 10 reps – 15seconds rest
70kg 6 reps – 15 seconds rest
70kg 4 reps
2mins rest
repeate 3 times
Seated Shoulder Press 15 second session
45kg 10 reps – 15seconds rest
45kg 6 reps – 15 seconds rest
45kg 4 reps
repeated 3 times
Pull-Up (hammer curl grip) 15 second session
10 reps – 15seconds rest
6 reps – 15 seconds rest
4 reps
2mins rest
repeated 3 times
CV - 5km bike
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