Go hard or go home

Naos

Mon: HIIT in Phoenix Park & JiuJitsu

Tues:

Squat:
3 x 5 x 90kg

Benchpress:
1 x 5 x 95kg
1 x 4 x 95kg (30sec resst then 1 x 1 x 95kg)
1 x 4 x 95kg (30sec resst then 1 x 1 x 95kg)

Deadlift:
1 x 5 x 50kg
1 x 5 x 70kg
1 x 5 x 90kg
1 x 5 x 100kg

Bicep Curl:
2 x 10 x 17.5kg
1 x 8 x 17.5kg

Dumbell Pullover:
3 x 10 x 25kg

Today: 30min jog(2.83 miles) in Phoenix Park (I hate cardio )

cardio,shoot me

Naos wrote: »

Mon: HIIT in Phoenix Park & JiuJitsu

Tues:

Squat:
3 x 5 x 90g

Whered u get such a light bar :P

Naos

Brains a bit fried in work at moment and I cannot figure out if you're being sarcastic or not

Care to elaborate for my stupid self?

cardio,shoot me

im being sarcastic sorry, u said 90g

Naos

LOL! Didn't even notice

Naos

Squat:
3 x 5 x 90kg

Military Press:
3 x 5 x 60kg

Barbell Row:
3 x 5 x 55kg

Shrugs:
1 x 5 x 110kg
2 x 5 x 100kg

Naos

Monday: JiuJitsu

Tonight:

Squat:
3 x 5 x 90kg

Bench:
1 x 5 x 95kg
1 x 4 x 95kg
1 x 3 x 95kg

Deadlift:
1 x 5 x 60kg
1 x 5 x 80kg
1 x 5 x 90kg
1 x 5 x 100kg
1 x 4 x 110kg

Dips:
2 x 10 x 10kg

L Raises:
2 x 10

Bicep Curls:
2 x 8 x 17.5kg
1 x 8 x 17.5kg

Naos

Yesterday

Workout 1:

Split squat press - 16kg
Pullups x 5
Weighted Crunch - 31kg
Woodchop - 16kg
Kettlebell Clean & Press - 20kg
Skullcrushers - 30kg
Spiderman pressups

Do 8 rep's of each unless otherwise stated, supersets x 5.

Total time: 49m 30s

Cardio: 10km on the bike

Naos

Today

Workout 2:

Deadlift - 50kg
Dumbell bench press - 20kg
Dumbell bent over row - 20kg
Thrusters - 40kg
Weighted Crunch - 31kg
L Raises x 5
Chins x 5

Do 8 rep's of each unless otherwise stated, supersets x 5.

Total time: 43m 42s

Cardio: 10km on the bike

Naos

Yesterday
Workout 1:

Split squat press - 16kg
Pullups x 5
Weighted Crunch - 31kg
Woodchop - 16kg
Kettlebell Clean & Press - 20kg
Skullcrushers - 30kg
Spiderman pressups

Do 8 rep's of each unless otherwise stated, supersets x 3.5.

Stopped at in 4th set at the Kettlebells as felt winge in left shoulder.

10km on bike

Today
20km on the bike - those Tour de France boy's make it look so easy

Naos

Jiujitsu tonight, good session.

Naos

Yesterday

Workout 1:

Split squat press - 16kg
Pullups x 5
Weighted Crunch - 31kg
Woodchop - 16kg
Kettlebell Clean & Press - 20kg
Skullcrushers - 30kg
Spiderman pressups

Do 8 rep's of each unless otherwise stated, supersets x 5.

Total time: 45m 43s

Cardio: 10km on the bike

Destroyed last time! Have to start timing my Cardio - pretty lousy, around the 50min mark to get 10km :eek:

Naos

Today

Workout 2:

Deadlift - 50kg
Chins x 5
Dumbell bench press - 20kg
Dumbell bent over row - 20kg
Thrusters - 40kg
Farmers Walk - 20kg x 50 steps
Incline situps: 20kg
L Raises x 5


Do 8 rep's of each unless otherwise stated, supersets x 5.

Total time: 41m 59s

Cardio: 10km on the bike (49mins I think)

Naos

Today

Workout 1:

Split squat press - 16kg
Chins
Weighted Crunch - 31kg
Woodchop - 16kg
Kettlebell Clean & Press - 20kg
Skullcrushers - 30kg
Spiderman pressups

Do 8 rep's of each unless otherwise stated, supersets x 5.

Total time: 49m 25s

Cardio: 14km on the bike - Why 14 instead of 10, because f**k the bike that's why

Added an extra 3 chins to each set. Time was slower so not too impressed with that.

Naos

Just cardio today:

40km on the bike. I wanted to cry a little.

Naos

26km on the bike today, did a set of 10 pullups whenever I felt tired (to encourage me not to tire )

Pullups - 5 x 10

Naos

Sprint training on threadmill:

Grade / Speed / Metres : Time

1 / 9 / 324 : 2m 24s
1.5 / 11 / 381 : 2m 20s (10 Pullups)
2 / 13.5 / 421 : 2m 10s (10 Pullups)
2.5 / 14 / 442 : 2m 09s (10 Pullups)
3 / 15 / 452 : 2m 05s (10 Chins)
4 / 12.5 / 492 : 2m 38s (10 Pullups)

Naos

Yesterday:

Split squat press - 16kg
Chins
Weighted Crunch - 31kg
Woodchop - 16kg
Kettlebell Clean & Press - 20kg
Skullcrushers - 39kg
Spiderman pressups

Skullcrushers by 5, all the rest by 8 - for 3 sets.

Naos

Mon:

Squat:
3 x 5 x 80kg

Bench:
3 x 5 x 80kg

Deadlift:
1 x 5 x 60kg
1 x 4 x 80kg
1 x 4 x 90kg

Bicep Curls:
3 x 5 x 15kg

Last night:

Sprint training on threadmill:

Grade / Speed / Metres : Time

1 / 9 / 324 : 2m 24s (10 Pullups)
1.5 / 11 / 381 : 2m 20s (10 Pullups)
2 / 13.5 / 421 : 2m 10s (10 Pullups)
2.5 / 14 / 442 : 2m 09s

Incline Abs:
3 x 10 x 20kg

Pull ups & L ups
3 x 4

Naos

Last night(Thurs):

Sprint training on threadmill:

Grade / Speed / Metres : Time

1 / 9 / 324 : 2m 24s (8 Pullups)
1.5 / 11 / 381 : 2m 20s (8 Dips with 15kg)
2 / 13.5 / 421 : 2m 10s (20 Raised Pressups)
2.5 / 14 / 442 : 2m 09s
3 / 15 / 452 : 2m 05s

Naos

Right, probably the 10th time I've said this but this time I'm serious:

Mon: Jiujitsu

Tues:

Squats:
3 x 5 x 80kg

Bench:
3 x 5 x 85kg

Deadlift
1 x 5 x 40
1 x 5 x 60
1 x 5 x 80
1 x 5 x 90kg

Bicep Curls:
3 x 8 x 15kg

Dumbell Pullover:
3 x 8 x 22.5kg

Naos

Last night:

Squats:
3x5x80kg

Military Press:
3x5x50kg

Bentover Rows:
3 x 5 x 45kg

Shrugs:
3 x 5 x 90kg

Naos

Today(Sat):

Squats:
3 x 5 x 80kg

Bench:
1 x 5 x 90kg
2 x 5 x 85kg

Deadlift
1 x 5 x 60
1 x 5 x 80
1 x 5 x 100kg
1 x 5 x 80

Bicep Curls:
3 x 8 x 17.5kg

Dumbell Pullover:
3 x 8 x 25kg

Dumbbell Overhead Press:
3 x 8 x 15kg

Naos

Mon: Jiujitsu

Last night (Tuesday):

Squats:
3 x 5 x 85kg

Military Press:
3 x 5 x 52.5kg

Bentover Rows:
3 x 5 x 50kg

Shrugs:
3 x 5 x 90kg

L Raises:
2 x 8

Dips:
1 x 8 x 12kg
1 x 3 x 12kg

Naos

Thursday:

Squats:
3 x 5 x 85kg

Bench:
3 x 5 x 87.5kg

Deadlift
1 x 5 x 60kg
1 x 5 x 80kg
1 x 5 x 105kg
1 x 5 x 85kg

Bicep Curls:
3 x 8 x 17.5kg

Dumbell Pullover:
3 x 8 x 27.5kg

Dumbbell Overhead Press:
3 x 8 x 15kg

Naos

Squats:
5 x 5 x 85kg

Bench:
5 x 5 x 85kg

Deadlift
1 x 5 x 60
1 x 5 x 80
1 x 5 x 110kg

Naos

Squats:
5 x 5 x 87.5kg

Military Press:
1 x 5 x 55kg
1 x 5 x 50kg
1 x 5 x 52.5kg
1 x 5 x 50kg
1 x 5 x 52.5kg

Bentover Rows:
2 x 5 x 50kg
3 x 5 x 52.5kg

Naos

Just back from gym (have had problems with ears last two weeks) and had to cut it short. Pain from my right ear was just too much Will finish it tomorrow.

Squats:
5 x 5 x 87.5kg

Bench:
2 x 5 x 85kg
1 x 3 x 85kg (Energy levels sapped here :S)
1 x 2 x 85kg
2 x 5 x 80kg

Naos

Monday:

Jiujitsu

Wed:

Squats:
5 x 5 x 80kg

Bench:
4 x 5 x 80kg
1 x 5 x 70kg

Deadlift:
1 x 5 x 60kg
1 x 5 x 80kg
1 x 5 x 90kg

Thurs:

Bicep Curls: 3 x 7 x 14kg
Pullups: 7, 7, 5
Kettlebell: 3 x 7 x 20kg
Ab crunches: 3 x 10 x 18kg
L Ups: 7, 7, 7

1.8km run

Friday:

Squats:
5 x 5 x 75kg

Clean & Press:
5 x 5 x 40kg

Bentover Rows:
5 x 5 x 40kg

Naos

Today:

Squats:
5 x 5 x 80kg

Bench:
5 x 5 x 80kg

Deadlift:
1 x 5 x 50kg
1 x 5 x 80kg
1 x 5 x 90kg
1 x 5 x 100kg
1 x 5 x 110kg