Iron Lady.

Malteaser!

You'll be surprised how quickly you're gonna bounce back, I felt the exact same after coming back from holidays after being away for two weeks last year!!

Hail 2 Da Chimp

Hey Green, for what it's worth, in most cases after 1 week+ off I actually feel stronger, the rest will do ya good

Green Athene

Thanks both:) I am looking forward to getting stronger again.

Green Athene

Saturday 28th June

4.5km run outside

Green Athene

Sunday 29th June

Deadlift (barbell)
30kg - 3 sets x 5 reps
35kg - 3 sets x 5 reps

Shoulder press (dumbbells)
8kg - 3 sets x 8 reps ... felt pretty tired doing the last set.

Face pulls
7.5kg - 3 sets x 8 reps

Pull ups (with 10 kg assistance)
3 sets x 3 reps

Lat pull downs
30kg - 3 sets x 8 reps
35kg - 2 sets x 8 reps

High row machine
15kg - 3 sets x 8 reps

Low back extension machine
30kg - 3 sets x 8 reps

Green Athene

Tuesday 1st July

15 mins on the stepper...wanted to run but felt to full, I prefer running in the mornings. Unfortunately the hotel gym in Zurich opens only at 8am and that is too late.

Incline bench press (dumbbells)
8kg - 3 sets x 8

Reverse fly (dumbbells)
4kg - 3 sets x 8

Shoulder press machine
3 sets x 8 ... not sure at what weight as the machine is a strange one where you just select the resistance level.

Lunges (dumbbells)
8kg - 3 sets x 8 each leg

There is also a swimming pool in the gym, did not know what about it before I arrived, it is too late now ...

Green Athene

Friday 4th July

Run ~5.5 km ish as follows:

3.5 km
various stuff - see below
~1.6 km-ish of short sprint intervals
400m slow jog homewards

Various stuff included:

Situps (on two wodden logs)3 sets of 10

Press Ups
feet raised on log - 1 x 10, 1 x 8, 1 x 5
hands raised on log - 1 set of 8

Step Ups
3 sets of 10 per leg

Vault
3 sets of 5 each side ... still need to master this

Hurdles
3 sets of 5 runs (each run has 5 hurdles) ... i.e. 75 hurdles in total

Dips
bodyweight - 2 sets of 5 reps

Inverted Rows
bodyweight - 2 sets of 5 reps

Sprint Intervals
5 laps of two football pitches ... jogging up and sprinting across, laps 1 - 4

Running outside is much more fun than on the treadmill.

Green Athene

Saturday 5th July

3km cycle ... forgot how long it took me to cycle it.

Face pulls
7.5kg - 3 sets x 8

Abductor machine
35kg - 3 sets x 8

Incline benchpress machine
20kg - 3 sets x 8

Squats (barbell)
20kg - 1 set x 8
30kg - 2 sets x 5
40kg - 2 sets x 5
30kg - 1 set x 5

External Rotation (dumbbells, standing)
3kg per arm - 3 sets of 10 reps

Lateral Raise
3kg per arm - 3 sets of 10 reps ... from arms by sides to touching overhead

External Rotation (cable, standing)
3.25kg per arm - 3 sets of 8 reps

Green Athene

Tuesday 8th July

2.65 km run around the lake in Zurich.

Thought the route might be longer but checked it on mapmyrun.com. Will add another 0.5km next time to make it roughly 3km.

Green Athene

Thursday 10th July

2.5 km run

3 x 10 dips using the bench in the park

3 x 10 incline bench press using the bench in the park

Green Athene

Sunday 13th July

Squat machine
25kg - 1 x 10 reps
35kg - 3 x 10 reps
25kg - 1 x 10 reps

Stiff leg deadlift (barbells)
30kg - 5 x 8 reps

Face pulls
7.5kg - 3 x 8 reps

External rotation with cable
3kg - 3 x 8 each arm

Lying lateral raise at 45 degrees
3kg - 3 x 8 reps each arm

Green Athene

Wednesday 16th July

Bench press (dumbbells)
9kg - 5 x 5 reps

One arm dumbbell row
15kg - 4 x 8 reps

Tricep extension (dumbbells)
6kg - 4 x 8 reps

High row machine
30kg - 1 x 8 reps
40kg - 4 x 5 reps

Green Athene

Saturday 19th July

1.5 km run in 9 mins

Squat (barbell)
25kg - 1 x 8 reps
27.5kg - 5 x 5 reps

Stiff leg deadlift (barbell)
40kf - 5 x 5 reps

Lunges (dumbbells)
9kg - 3 x 8 reps each side

French press (barbell)
20kg - 1 x 10 reps

Halbert raise (dumbbells)
3kg - 3 x 8 reps

Military press (barbell)
20kg - 3 x 8 reps

High row machine
40kg - 3 x 8 reps
30kg - 3 x 8 reps
20kg - 1 x 12 reps

eclectichoney

Nice work on the SLDLs, I find my hams are in bits for the next day or two with them and I'm lifting less that you! French pressing 20k for ten reps is pretty impressive too

Green Athene

Sunday 20th July

5.6km walk

Green Athene

eclectichoney wrote: »

Nice work on the SLDLs, I find my hams are in bits for the next day or two with them and I'm lifting less that you! /QUOTE]

Thanks Electichoney, my hams are pretty sore the next day but like that feeling:) feels like I have really used the muscles.

Green Athene

Tuesday 22nd July

Bent over row (barbell)
30kg - 4 x 8 reps

One arm dumbbell row
15kg - 4 x 8 reps each arm

High row machine
40kg - 3 x 8 reps

5.6km walk

Green Athene

Wednesday 23rd July

3.38 km walk

Green Athene

Friday 25th July

6 mins on the stepper with 2 mins intervals

Squat (barbell)
20kg - 1 x 5 reps
30kg - 5 x 5 reps

Lunges (dumbbells)
9kg - 3 x 8 reps each side

Green Athene

Saturday 26th July

3km cycle in 9 mins

Bicep curls (dumbells)
6kg - 1 x 12 reps each arm
6kg - 2 x 8 reps each arm

Bench press (barbell)
20kg - 5 x 5 reps

Incline bench press (barbell)
20kg - 5 x 5 reps

Green Athene

Sunday 27th July

Deadlift (barbell)
25 kg - 1 x 5 reps ...warm up
50kg - 5 x 5 reps ...happy with this

Bent over row (barbell)
30kg - 3 x 8 reps

External rotation (cable)
2.5kg - 3 x 8 reps each side

Tricep supported crunch (own bodyweight)
3 x 12 reps

Green Athene

Tuesday 29th July

4 km run in 25.24 mins

Green Athene

Friday 1st August

Deadlift (barbell)
40kg - 5 x 5 reps

Bench press (barbell)
20kg - 3 x 8 reps

Shrugs (plates)
20kg plate per arm - 3 x 5 reps

Reverse fly (dumbbell)
7kg - 3 x 5 reps

Green Athene

Tuesday 5th August

3 km run around the lake in Zurich

Green Athene

Saturday 9th August

5km cycle in 13 mins

Squat (barbell)
20kg - 1 x 5 reps ...warm up
35kg - 5 x 5 reps

Stiff leg deadlift (barbell)
35kg - 5 x 5 reps

Lunges (dumbbells)
7kg - 3 x 8 reps each side

Shoulder press (dumbbells)
9kg - 3 x 5 reps

Face pulls (cable)
10kg - 3 x 8 reps

Green Athene

Tuesday 12th August

Bench press (barbell)
20kg - 1 x 8 reps
25kg -4 x 5 reps
20kg - 1 x 10 reps

Incline fly (dumbbells)
5kg - 3 x 8 reps

One arm dumbbell row
18kg - 1 x 5 reps each side
15kg - 2 x 8 reps each side

Shrugs (dumbbells)
10kg - 3 x 8 reps

Green Athene

Saturday 16th August

5 km run in 30.08 mins

Green Athene

Sunday 17th August

Bent over row (barbel)
30kg - 3 x 8 reps

One arm dumbbell row (dumbbells)
14kg - 3 x 8 reps each side

Lat pull downs
30kg - 5 x 5 reps

Face pulls
10kg - 3 x 8 reps

High row machine
30kg - 1 x 8 reps
35kg - 4 x 8 reps

Green Athene

Wednesday 20th August

Stepper
8 mins with 2 mins intervals

Stiff leg deadlift (barbell)
30kg - 5 x 5 reps

Tricep extensions (dumbbells)
6kg - 3 x 8 reps each side

Bicep curls (dumbbells)
6kg - 3 x 8 reps each side

Close grip lat pull down
35kg - 5 x 5 reps

Bench press machine
15kg - 3 x 8 reps

In Zurich this week, tried out Holmes Place here, nothing special, not worth the money but one of the best gyms available here.

Green Athene

Tuesday 26th August

3 km cycle

Bench press (dumbbells)
9kg - 5 x 5 reps

Face pulls
7.5kg - 5 x 8 reps

Shoulder press (dumbbells)
9kg - 3 x 5 reps