Return of the King

BossArky

Wednesday May 23rd:

Row 15 mins (concept 2 - level 3) - 3170 metres

Run 2.1 km (10:04 mins)

Broom streches x10 x10 x10

Incline dumbell fly 12kg x8 x8 x8

Leg Press 100kg x8 x8 x8

Military dumbell press standing 16kg x8 x8

Pull ups (wide / open) x6 x6 x6

Squat 30 kg x8 x8 x8

Military press behind neck 30 kg x4 x4 x4

Seated cable row 50kg x8 x8 x8

Tricep push down 50kg x8 x8 x8

It has been a while since my last workout due to exams and a work trip to central Europe. Felt knackered from not doing exercise for the past weeks - back and shoulders all tight, etc. Hope to get back into the swing of things now. First triathlon June 3rd.

BossArky

Saturday June 9th:

Row 10 mins (level 3 - concept 2)

Incline Bench 40kg
x10 x10 x10

Squat 25kg
x10 x10 x10

Pull ups (wide open)
x6

Dips
x6

Run 1km (6:00)

Seated Row
40kg x10
35kg x10
30kg x10

Incline Overhead Machine Press
40kg x10
35kg x10
30kg x10

Leg Press
50kg x10

Bicep curl machine
15kg x5

Crunch machine
x20 x20 x20

Upright cable row
12.5kg x12 x12 x12

It has been a month since my last serious workout. In between I have moved home, joined a new gym and used lots of DIY to burn my calories. My lack of fitness showed today. Had no energy and could barely get through many of the exercises. Will get back into it from now on hopefully.

BossArky

Sunday June 10th:

Row 10 mins (level 3 - concept 2)

Leg Press
80kg x10 x10 x10

Pull down machine (pull up simulation - but not the lat pull down)
50kg x10 x10 x10

Dumbell Press (standing overhead)
17.5kg x10 x10 x10

Upright Row
20kg x10 x10 x10

Crunch machine
x20 x20 x20

Squat
40kg x10 x10 x10

Bench
20kg (i.e. just the bar) x50

Went for a cycle (8km) outdoors before hitting the gym. The aim was to find Eastways cycle track which is shown on a map just down the road. I found it alright, less than 2km away - it has been closed and is been redeveloped as part of the Olympic park for 2012. Shame about the cycle track, but glad to be so close for 2012.

This new gym is open until 8pm on Sunday which is handy. Old one used to close at 4pm.

BossArky

Monday June 11th:

Cycle 25km - to work and back.. the scenic route which led me from the city centre to various marshes, across fields, rivers and towpaths. Nice evening for it.

BossArky

Tuesday June 12th:

Row 10 mins (level 3 - concept 2)

Incline Bench
50kg x10 x10 x8
40kg x10 x8 x6

Upright dumbell row
45kg x5 x5 x5
30kg x8 x8 x8

Crunch machine
x20 x20 x20

Lateral raise
8kg x8 x8 x8

Squat
50kg x10 x10 x10

Hamstring stretch x3 each leg

Run 1km (5:28)

Seated Row
50kg x10
45kg x10
40kg x10

Overhead Machine Press
30kg x10
25kg x10
20kg x10

Leg Curl
50kg x10 x10 x10

Leg Extension
50kg x10 x10 x10

Pull ups (narrow parallel) x6


Tuna in sunflower oil is a nice change from tuna in brine. Bought 400g cans for a fiver(gbp) at Asda on the way home.

BossArky

Thursday June 21st:

Row 10 mins (level 3 - concept 2)

Bear Compound (front & back military press barbell 25kg with squat)
x8 x8 x6 (took break as knackered) ... then x2 to make up the last 8.

Crunch machine (weighted 20kg at leg end)
x10 x10 x10

Back extension
15kg x20 x20 x20

Pull down machine (not lat pull down)
50kg x10 x10 x10 x10

Squat
60kg x8
50kg x8
40kg x8

Pull ups (wide / open)
x6 x4 x2

Bench Press
60kg x6 (felt very light.. thought the bar was only 10kg having finished. Must be due to resting chest over past while. Was actually 20kg)
50kg x8
40kg x10

Run 2km (12:28) ...painfully slow... nothing in the tank and a belly full of tuna churning around down below

Upright barbell row
20kg x8 x8 x8

5kg ball with handles..... a few half hearted twists standing.

BossArky

Friday June 15th:

Row 10mins (concept 2 - level 3)

Run 3km (16:08) ...threadmill stopped twice, no idea why.

Hip abduction .. don't normally do this - nice for a change
25kg x10
30kg x10
35kg x10
40kg x10
45kg x10

Reverse Hip abduction (pulling legs in together - not sure of proper machine name...) .. don't normally do this - nice for a change
25kg x10
30kg x10
35kg x10
40kg x10
45kg x10

Pull down machine (not lat pull down)
75kg x8 x8 x8 .... this is actually more than my bodyweight of 71kg but felt easier than the bodyweight pull ups I used to do

Calf rotary machine
20kg x10 x10 x10 ... liked this exercise as got a good calf stretch

Tricep extension
30kg x8 x8 x8

Crunch machine (5kg at both leg and head end)
x20 x20 x20

BossArky

Saturday June 16th:

Cycle 26km - picked up a decent pump along the way in preparation for tomorrows London to Brighton cycle.

BossArky

Sunday June 17th:

Cycle 113km [20k home to Clapham Common (London), then 93km from there to Brighton].

Clocked it as 93km in 3hrs 51mins. If you take out the stopping at traffic lights, traffic jam of 27,000 bikers in the worlds biggest cycle going through country lanes then I reckon I had a pretty good time.

Start times were staggered. I set off at 7am and had caught and passed most of the 6am group by the end. Saw a handful of 7am'ers pass me towards the end. Definetly not a good idea to attempt cycling 113km with nothing but one bottle of water :eek:

On Beacon Hill (big hill into Brighton) I just had to get off and walk, after scoffing two bananas and two bottles of lucozade which were being sold all along the route. The time I lost there was more or less the time that I gained on others who stopped earlier.

Set a new speed record on the bike, getting up to 74kmph going down the South Downs. There was a few of us going along together down the hill and you could see everyone nervously looking at their speedometers creeping upwards and upwards.

In the end I just had to sit up and brake as I was afraid that if someone else ahead fell off or hit a pot hole I'd end up going back to London in an ambulance. Didn't think it was possible to go that fast on a bike!

Overall a good experience and some decent cycle training for the upcoming London triathlon.

Kinetic^

Awesome cycle.:)

BossArky

Tuesday June 19th:

Pull ups (wide/open)
x8 x6 x4

Squat
40kg x8 x8 x8

Weighted crunch machine (20kg legs, 5kg head)
x10 x10 x10

Upright barbell row
40kg x8 x8 x8

Seated row
50kg x8
45kg x8
40kg x8

Back extension
25kg x10 x10 x10

Pull down machine (not lat pull down)
75kg x8 x8 x6
70kg x2

Leg Extension
50kg x8
40kg x10
30kg x12

Leg Curl
50kg x8
40kg x10
30kg x12

Fly machine
55kg x8 x8 x4
45kg x4

Press machine
55kg x8 x6
45kg x2
45kg x4
35kg x4

Bicep curl
20kg x8 x8 x8

Calf raises
bodyweight x10 x10 x10

Jog 1.6km (800m home to gym and back)

I detest the leg curl. Don't think my legs are the type of length that will ever be comfy in it. Always end up with bruised shins after using it.. no matter how I adjust the various settings.

Todays session was one to break the honeymoon period between Sundays cycle and my running plans going forwards. It was also my last work out as a 25 year old. In almost 3 months of keeping this log I have dropped approx 3kg. Somewhere between 71 and 73kg at the moment, depending on time of day, etc.

BossArky

Tuesday July 3rd:

Row 5 mins (concept 2 - level 3)

Run 5km (26:17 :mad: )

Standing Dumbell Military Press
17.5kg each arm x8 x6 x4

Upright Cable Row
20kg x8 x8 x8

Running the London leg of the JPMorgan corporate chase next week in London. Have a bet with a friend of mine who is based in New York. The bet was he gives me 5 minutes slack. After that any second difference in our time for the 5.6km equates to 40p sterling. By tonights run I owe him alot of money, as he came third in New York last week with a time of approx 18 mins. Will do some running over the next days, but looks like I am not going to get near the 23 mins I need to save my piggy bank from the wrath of a yanky sledgehammer.

BossArky

Row 5 mins (concept 2 - level 3)

Run 5km (24:50)

Push Ups & Dumbell Press combo (discussed here)
10kg x10 x10

Incline Bench
40kg x10 x10

Upright Barbell Row
30kg x10 x10

Happy with the run. If I can keep knocking 90 seconds off it for the next few days the bet mentioned in the last post is safe.

The push/press ups were tough with sweaty hands straight after the run.

BossArky

Saturday July 7th:

Row 5 mins (concept 2 - level 3)

Run 5km (26:40)

Incline Bench
60kg x5
50kg x8
40kg x12
30kg x17
20kg x22

Seated Row (narrow grip)
60kg x5
50kg x8
40kg x12
30kg x17
20kg x22

Started run at 16kmph for 2 mins, too quick too fast. Got to 3km in 15mins following a fair bit of slow down, but was all downhill after that.

BossArky

Wednesday July 11th:

Run 5.6km (26:05)

Run was the JPMorgan Corporate Chase in Battersea Park. I was about 4 seconds slower than last year, but 4 minutes faster than the year before. Didn't train enough. Elbowed my way to 3rd line from the front so I could start away from the bunch of 13,000 trotting behind.

maxi-twist

How much did you lose?

BossArky

£67.20 :eek:

That will teach me to make bets with a guy who got into Uni on a running scholarship!

BossArky

Saturday July 14th:

Run 5km - outdoors around Walthamstow marshes / nature reserve. Didn't get a time reading as gf didn't reset her bike timer when we started.

Did another 500 metres later plus a few sprints. Great evening to be outside. Think I shall do more outdoor running in future.

Got 3 weeks to get as fit as possible for the London triathlon. Doing the Olympic distance this year (1.5km swim, 40km cycle, 10km run). No idea what time I'll be aiming at as only done sprint distances before. i.e. half the above distances.

Just realised that the time I did in this years JPMorgan run on Wednesday last was actually faster than last year so I have improved for the past 2 years, hooray! (2005 -> 30:19, 2006 --> 26:59, 2007 -> 26:05).

BossArky

Sunday July 15th:

Row 5 mins (concept 2 - level 2)

Dumbell Bench Press
20 kg per arm x8 x8 x8 x8

Calf Raise
x20 x20 x20 x20

Bicep Cable Curl
17.5kg x10 x10 x10

Upright Cable Row
17.5kg x10 x10 x10

Squat
30kg x10 x10 x10

Bent Over Barbell Row
30kg x10 x10 x10

Bench Press Incline
50kg x5 x5 x5

Run
2km (10:48 or 11:48 )

BossArky

Wednesday July 18th:

Run 5km (24:26) - 400 cals

Bike (laid back-ish one) 10 mins which was about 2.5km apparently - 60 cals. Kept heard rate at 130 to burn a bit of lard and relax before deadlift.

Deadlift 60kg x8 x8 x8

Bench Press
(flat) 60kg x8
(incline) 50kg x8 x8

Standing Dumbell Military Press ...shoulders knackered after this on top of bench
(each arm) 15kg x5
(each arm) 12.5kg x5
(each arm) 10kg x5

Started the run at 11kmph. Increased by 1kmph each km until up to 4km. Then went down to 10kmph for about 30seconds, and at 20minutes went back up to 12kmph. That was one of my fastest runs for a while.

Did the bike whilst waiting for the free weights area to empty out just before gym closes so that I could do deadlifts in peace. Timed it well tonight started at 9pm and out the door at 10pm, with a good productive last 15 mins in the free weights area.

Happy with the dead lift. It has been a while since I had the space to do them, as current gym is packed 90% of the time. Tonight is the joint heaviest I have done.

Had some serious DOMS since the workout last Sunday. Just about worn off today.

BossArky

Saturday July 21st:

Run 7.5km (40:16)

Squat
60kg x8
50kg x8
40kg x8

Lateral Raise
9kg x8 x8 x8

Bicep Curl
9kg x8 x8 x8

Finished with some hamstring stretches. Hamstrings killing me since last Wednesday's dead lifts. Today they started to cramp when doing the squats at 60kg so I lowered the weight.

Had to walk slowly home as knackered after tonights session. Carrying a sack of spuds from the supermarket nearly killed me.

BossArky

Sunday July 22nd:

Work out at home with 10kg dumbells. Neck was sore from squats yesterday so skipped gym.

Standing Dumbell Military Press
10kg (per arm) x10 x10 x10

Calf Raises
bodyweight + 20kg x10 10 x10

Bicep Curls
10kg (per arm) x10 x10 x10

BossArky

Monday July 23rd:

Run 7.5km (38:30) ...personal best averaging 11.68kmph

Dumbell Bench Flat (25kg per arm)
x8
x7(fail)
x4(fail) :eek: oouch!

Calf Raise (body weight)
x20 x20 x20 ...something to do whilst getting breath back from run and bench...

Crunch Machine (10kg at head, 10kg at feet)
x10 x10 x10 ...felt pretty easy. Abs must have been pumped from run and bench...

BossArky

Tuesday July 24th:

Leyton Orient Goals 1 - West Ham 1

Cans 6+

Jams / Guitar solos 100+ :cool:

...ok ok.. first match of the pre season and I live in the Leyton Orient stadium overlooking a corner flag... so missed the gym for the match. Forgive me please dear readers. I will work harder next time :cool:

Odysseus

We all need a night off now and again:) If I'm correct you race is this weekend. Best of luck with it. You can say tonight was part of your taper;)

BossArky

Friday July 27th:

Workout at home before heading out....

Bicep curls
(10kg per arm) x10 x10 x10

Lunges
(10kg per arm) x10 x10 x10

Overhead Dumbell Military Press Standing
(10kg per arm) x10 x10 x10

BossArky

Odysseus wrote:

We all need a night off now and again:) If I'm correct you race is this weekend. Best of luck with it. You can say tonight was part of your taper;)

Yes taper, that is it London Tri is Sunday July 4th for me. Need to put bike back together for it. This week has been a bit of a write off with work and other things. Thanks for the support!

BossArky

Saturday July 28th:

Workout at home...

Dumbell Squats
(10kg per arm) x10 x10 x10

Push ups / Pulls
(10kg per arm) x10 x10 x10

BossArky

Sunday July 29th:

Run 10km (53:13) (first time running this far)

Bench Press
60kg x5
70kg x5 (last few were only partial lifts... this equals my personal best)
60kg x5
25kg x40

Deadlift
25kg x10
45kg x10
65kg x10 (personal best)

Squat
50kg x8 x8 x8

If I didn't run so much before weights I would probably be setting some personal bests now. Came home and weighted just under 70kg, which means that I could in theory say I benched my own weight.... however I suppose I was only sub 70kg in weight due to water loss from the run. Happy with todays workout.

BossArky

Tuesday July 31st:

Run 5km (23:58) pb this year

Leg Press
124kg x8 x8 x8 ... think that is a pb

Standing Military Press
(18kg per arm) x5 x5 x5

Calf Raises
(18kg per arm) x10 x10 x10
bodyweight x10 x10 x10

Upright Double Rope Row
90kg x8 x8 x8 .... this cannot be correct :eek: Usually I do 40kg upright rows. I did check to ensure the reading was in kg not lbs. Maybe it is just a new angle and grip which allowed me go heavier. Not convinced though.

Pull Ups
x10 x6 x4 (fail) ... think that is a pb

Dips
x5 x5 x5

Crunch Machine
(with 5kg at head end) x10 x10 x10

Broom Handle Stretches x10

Calf Stretches (held for a while) x4

Today I tried out a new gym just by where I work. It is part of a chain of clubs throughout the country that I can use. Was packed from 6-7pm. Machines way too close together. Odd setup.

Arms were huge after the pull ups / military press / dips. It seems that the running really wakes my body up for some heavier than usual lifting. Was absolutely in bits leaving the gym.

Had to stand for the first half of the tube journey home. Could feel my legs about to give way. In the end I managed to nick a seat from someone else just before they sat down. Sorry fellow commuter if you ever read this. Perhaps now you understand. That leg press was too heavy after the run

Good to do pull ups again. Had to lie down in the shower and ended up having a bath Tomorrow will be sore :cool: