my road to fitness

RobAMerc

robomerc wrote: »

Keep up the good work perhaps increase the distances to step up to intermediate level

thanks for the useless tip

RobAMerc

away in hols

Monday 6km run
Wednesday 3km run

Monday 31st - 8km return 1 hr bootcamp

RobAMerc

wednesday - duathlon 3km run 13km cycle run 3km

RobAMerc

been off for a while due to illness....

Last week

8km ew cycle - Monday - thursday
Thursday - Bootcamp
Monday - wednesday 3km fast run

This week
Monaday 8km ew cycle

RobAMerc

tuesday - 8k return cycle - bootcamp 1hr circuits
wednesday - 8km return cycle - 3km fast run
thursday - 8km return cycle - 8 * 30sec fast 2mins recovery running
friday - 8km cycle return

btw - the weight is now down to 187 lbs = 85kg ( thats 16 kg since last august )

RobAMerc

saturday - 8 * 30 secs sprints - 2 mins recovery.
sunday - rest

RobAMerc

today - 8km ew cycle to work
intervals - 30secs * 8 sprints plus 2 mins interval jogging
tuesday - rest

RobAMerc

wednesday - 8*30 secs sprints with 2 mins joggin break between. defo notice this getting easier !

Thursday - 50km cycle over the mountains and back - 2hrs
Friday - beer :eek:
Saturday - never drinking again ! bought a chinning bar.
Sunday - intervals

weighed myself today - 186lbs

RobAMerc

ws sick again last week :mad: so nothing doing.

this week.

Monday: 8km ew run - intervals 8*30 plus 2mins recovery.
Tuesday:

RobAMerc

right - following some advice here I've started doing some weights.
being the results hound I am I;ve started the Stronglift 5x5 program.

So today...

5*5 Squats - 20kg + bar ( I read its 20kg )
5*5 bench - 10kg + bar
1*20 1*18 1*16 push-ups
1*12 1*10 1*6 inverted rows
3 * 12 reverse crunch

8km ew cycle
2km run to gym

RobAMerc

today

8*30 second sprints
8*2 mins jogging

back to the gym tomorrow - looking forward to it :cool:

RobAMerc

skipped the gym today as my hamstring is kinda sore and I thought to give it a rest

so 8km ew cycle to work and 50k ride across the Dublin mountains - kept an eye in the hammer - its loosened out a bit, should be good to go tomorrow.

RobAMerc

just in from the gym.

5*5 - Squat - 30kg
5*5 - Overhead Press 30kg
1*5 dead lift 40kg
7 pull ups ( forgot to do more sets as I was distracted :mad: )
3 * 30 secs ish of prone bridges ( the plank )

8km ew cycle to work.

RobAMerc

sat / sun - rest

8km ew cycle to work

5*5 Squat 30kg
5*5 Bench 30kg
8 + 8 + 7 Inverted Row
3 * 10 Press ups
3 * 12 Reverse Crunch

RobAMerc

8 * 30 secs hill sprints plus 2mins slow jogs back down to start.

RobAMerc

stats in inches :

waist : 34
chest : 40
bicep: 13.5
Thigh: 23
calf: 15
hips ? : 37.5

weight : 85kg

RobAMerc

8km ew cycle to work

5*5 squat 27.5kg
5*5 Overhead - 22.5 kg
1*5 dead lift - 45kg
3*5 chin ups
3* 30 secs prone lifts

run back to work

8km cycle home.

RobAMerc

yesterday -

8*30 sprints with 2 mins recover

today

5*5 squats - 25kg
5*5 bench - 25kg
3 * 10 inverted rows
3 * 10 press ups
3 * 10 reverse crunches
2 * 10 second negative pull ups ( would have been 3 * 10 but some tool came over and took the squat rack I was using while I was between reps ! )

RobAMerc

yesterday -

Distance: 65.03KM
Calories: 3305
Time: 2:45
Avg Speed: 23.6Km/h

On my bike - obviously

RobAMerc

today -

5*5 30kg Squat
Bench 5*5 - 25kg
Dead Lift 1*5 - 50kg
Chins - 3 * 10 sec negative
prone bridges - 3 * 30

ran back from gym C2k

8k eaech way to and from work.

RobAMerc

28th -

5*5 squats - 27.5kg
5*5 bench - 27.5kg
3 * 10 inverted rows
3 * 10 press ups
3 * 10 reverse crunches

8k eaech way to and from work.

today -

5*5 50kg Squat
OH Press 5*5 - 30kg
Dead Lift 1*5 - 50kg
Chins - 2 * 5, 1 * 4 full chins
prone bridges - 3 * 30


8k eaech way to and from work.

RobAMerc

monday - 6km run
tuesday rest
wednesday - duathlon
2.7 k run 10mins
8.5 bike 15mins
2.7 run 11mins
8.5 bike 15mins
2.7k run 11mins

thursday
5*5 Squat - 60kg
5*5 BP - 40kg
Inverted rows 6,6,5
Press Ups - 3 * 10 ( differing stances )
Rev Crunches - 3 *12
<40mins for the lot

friday - rest me thinks
sat - hope to do the Streets of Galway

RobAMerc

Sat - 8km streets of Galway - 38mins 50.
way too much beer afterwards - ouch !

RobAMerc

today

5*5 squat 62.5
5*5 Bench 42.5
1*5 DL 52.5
Chins - 1x5, 1 * 10 sec negative, 1 * about 1 min till I got my chin over the bar !
prone bridges 3 * 30
3 * 10 - pushups

RobAMerc

yesterday
8km e/w
5km run
30 press ups
10 chins

today

5*5 squat 65
5*5 Bench 45
Inverted Row - 8,6,5
Push Up 10, 10, 7
3*12 reverse crunch

8km ew cycle to work

RobAMerc

5*5 67.5kg Squat
OH Press 5*5 - 32.5kg
Dead Lift 1*5 - 50kg
Chins - 6, 5, 3 ( last one 10 sec negative )
prone bridges - 3 * 30

RobAMerc

5*5 squat 80 ( should have been 70 !)
5*5 Bench 50
Inverted Row - 10,9,3
Push Up 10, 10, 10
3*12 reverse crunch

8km - ew cycle.

RobAMerc

today

8 * 200m sprints with 1-2 mins break in between

8km cycle to work

RobAMerc

2 * 5 20kg squat
3* 5 40kg squat
5*5 72.5kg Squat
OH Press
3 * 5 - 20kg
5*5 - 32.5kg

Dead Lift
1*5 - 30kg
1*5 - 50kg

Chins - 6, 4, 2 ( I am sh1t at these - must improve )
prone bridges - 3 * 30

RobAMerc

squats
5*5 - 20kg
5*5 - 40kg
5*5 - 75kg

5*5 bench - 25kg
5*5 bench - 52.5kg

8,6,6 inverted rows
3 * 10 press ups
forgot reverse crunches

30* 8 sprints
8* 1 mins in between