Time to change!!

Kentish

My health & fitness:

Ok guys...ive been a regular member of this forum for a long time and ive finally decided to start keeping a log of my progress...
Why...because Ive become very much out of shape and this is holding me back!!

Age: 26
Height: 6 ft 1 inches
Weight: 91kg's
Pressups: 37 in 60 seconds
sit-ups: 44 in 60 seconds

Long Term Goals: By end of 2012

1. Make club senior team
2. Be able to do 100 push ups/100 sit ups/ 200 Air squats
3. Sub 42 min 10k run

Short term goals: By 04 March 2012 (8 weeks)

1. Achieve 60 pressups/ 70 sit-ups/ 100 Air squats- without fail
2. Attend 15 Crossfit classes
3. Attend 6 yoga classes
4. 1.5 hrs skills training per week (alley) - Total 12 hrs

Diet:

I shall take my diet month by month as I feel this is the best way to remain focused!

January Diet:

1. No Alcohol
2. No chocolate
3. No fast food
4. Consume juiced fruit and veg daily
5. Reduction in potatoes, white bread and cheese


Training:

I am also going to take my training in a short term basis as again I feel its the best method in order to remain focused! My club are due to get back training on Fri 13 Jan 12, so i also intend to keep a log on this.

I haven't trained properly in over 6 months because I became very disillusioned with it simply. I hope to keep myself motivated this year and hopefully see the benefits in other aspects of my life as a result. This is why Ive decided to keep a log of it.

Wish me luck :P

Kentish

I have begun a 6 week programme to try and achieve 100 pushups and 100 sit ups.

Today: P.U S.U
SET 1: 12 16
2: 10 14
3: 9 12
4: 9 12
5: 14 18

Also did some hip flexibility work for approx 3 mins.

Kentish

06:30 this morning - Crossfit

15 Mins - Warm up
10 mins - Mobility work on hip flexers, lower back

Met Con:

Ladder: 1 2 3 4 5 6 7 8 9 10...
Kettle Bell Swings (20 kg) 15 14 13 12 11 10 9 8 7 6 ...
Burpee Box Jumps 1 2 3 4 5 6 7 8 9 10...

Very tough session this morning...but feeling great after it !!

Kentish

16:00 - 20 mins skill session

17:30 - Crossfit

Warm up : 2 mins skipping, 10 x push ups, 10 x sit ups, 10 x Good mornings, 10 x ring pulls, 10 x squats


Strength:

Single Leg RDL 3×5 (20 kg)


Met-Con:

12 min AMRAP
4 Hang Snatch
8 Wallballs
20 Double Unders

In the 12 mins I got 6 sets...very tough session!!

Finished off today with pushups and situps:



set 1 2 3 4 5

PU 12 13 10 10 17
SU 21 21 15 15 22

Kentish

5 mile run today.....very slow pace but nice to get out on the road again!!

Received the results of our body fat tests today...

Mine is 18.4 % at present (very poor)

6 week goal...get down to 16%

Long way to go folks!!

Kentish

10:00 today - Crossfit

20 min warm up :

Hip Flexer stretches
Shoulder stretches
Tennis Ball work on chest
Foam Roller work on hamstrings and quads
1km jog
2 mins skipping

Met Con;

3 sets of:

400m run
20 x floor wipers (40 kg)
20 x kettlebell clean & snatch (16kg)
20 x box step ups ( 12 kg kettlebell)

20 min skill session after

weighed myself again...90 kg

good session today!

Kentish

30 mins skill session today..

Crossfit 16:30:

Strength:

Paleo Chair
20 x Assisted chin ups
Hip Flexer stretches

Met-Con:

5min AMRAP

10 lunges
5 toes 2 bar ............. 7sets
2min rest

5min AMRAP

10 wallballs (10kg)
10 kb swings (16kg)..........5 sets
2min rest

5min AMRAP

10 box jumps
10 sit ups ................. 5 sets

set 1 2 3 4 5
pressups 12 17 13 13 17
situps 21 24 18 18 22
squats 10 10 20 20

Kentish

20 mins skill session today

Strength session:

5 mins warm up

squat jumps 8 reps x 4 sets
back squat 5 reps x 4 sets (95kg)
bench press 5 reps x 4 sets (55kg)
pull ups 5 reps x 4 sets
hamstring levers 5 reps x 3 sets

diet going good so far:

To date for January - No alcohal, no chocolate, no fast food
Eating very little bread /potatoes/pasta in my diet.
Need to up my cardio in the coming weeks to increase weight loss

Kentish

20 min slow run
my running form is poor....just coming back from injury...hope to be back in full cardio training quick!!


Set; 1 2 3 4 5
Pushups: 14 19 14 14 14
situps: 24 25 21 21 25
squats: 20 20 20

Kentish

Crossfit this morning at 06:30:


Strength

Back Squat 3,3,3,3,3,3 ( My final 2 sets were 95 kg)

Met-Con

100 Burpees for time (approx 18 mins...died on these today)

Kentish

20 mins skill session last night

crossfit this morning at 10 o clock

400 m run x 4
50 sit-ups
50 wall balls (10kg)
200 m farmers walk (24kg)

took roughly around twenty mins...

Kentish

30 mins skill session today at lunch time

twenty min run this evening ( still struggling with the cardio fintness but felt good after this run)

set 1 2 3 4 5
p.u 16 21 15 15 17
s.u 21 27 25 25 30

paeo chair 2 x 1 min
squats - 4 sets of 20
hip flexer stretch - 2 min per leg ( what a strecth)

finished off with a nice healthy carrot juice

Kentish

Last night: 30 mins skill sessiom
Bench press: 3 x 5 x 55kg
Deadlift: 3 x 5 x 90kg
Partner sit ups: 4 sets of 2,4,6,8 (pyramid)


This morning: Crossfit

Warm up: hip flexer stretch, pressups, chin ups, push throughs, good mornings, sit-ups, OH squats (all 3 x 10)

Met Con:

5 SETS OF:

7 x kettle bell swings R
7 x kettle bell swings L
7 x kettle bell swings Both arms
7 x reverse lunge R
7 x reverse lunge L

narwog81

Good man Kentish, no more hamburgers now!

Kentish

last night:

twenty mins skill session

pressups: 5 x 20
situps: 5 x 20
bench 50 kg 3 x 5


tonight:

45 mins skill session
bench: 50 kg 4 x 10
chin ups: 3 x 5
Calf raises: 4 x 15
core work with medicine ball x 10 mins
shoulder press: 20 kg 4 x 10

Kentish

45 min skills session

pressups; 5 x 20
situps: 5 x 25
deadlift (100kg) 3 x 5
RDL (40KG) 3 x 5
Shoulder press (40kg) 3 x 5
calf raises: 3 x 15 (20kg)

Kentish

Sun night:

30 mins skill session
deadlift 100kg 3 x 5
shoulder press 40kg 3 x 5
medicine ball core work 10 mins
pressups 4 x 20


Mon night:

Bench press 50 kg 3 x 10
medicine ball core work 8 mins
shoulder press 40 kg 3 x 10
calf raises 30 kg 3 x 15


tues:

20 min skill session
15 min bike intervals level 5
70 x sit ups
70 x back extensions
20 kg 3 x 21's
calf raises 15 k g 3 x 20
pressups 5 x 20 (1 min breaks....big struggle)



today:

core exercises x 10 mins
single leg squats (15kg dumbells) 3 x 5 each leg
bench 55kg 3 x 8

Kentish

Last night:

20 mins skill session

bench press: 4 x 10 (50kg)
shoulder press 4 x 10 (30kg)
core work medicine ball x 10 mins
upright 4ow 4 x 10(40kg)
21's x 3 (20kg)
calf raises 3 x 15 (50kg)

Kentish

Last night:

twenty mins skill session
bench 3 x 5 60 kg
deadlift 3 x 5 100kg
21's x 3 20kg
calf raises 50 kg 3 x 15

Kentish

last fri:

15 mins core work
Bench 3 x 5 60kg
21's x 3 (20kg)
pressups 4 x 20
calf raises 60kg 3 x 15


today:
finally back on the bike today...nice 40km cycle...great day for it and some nice hills tackled!!
need a big week of training this week to get back on track!

Kentish

Good session tonight:

twenty five mins skills session
15 mins core work
bench 3 x 8 (60kg)
squats 3 x 5 (80kg)
21s x 3 (20kg)
calf raises 60kg 3 x 15

Kentish

30 mins skills session today!

Kentish

45 mins skill session today

deadlift 3 x 5 90kg
calf raises 3 x 15 (20kg dumbells)
21's x 3 20kg
bench 3 x 5 60kg
core work 10 mins
pull ups 3 x 5
squats 3 x 5 70kg

Kentish

Tonight:

Calf raises 3 x 15 80kg
squats 90kg 3 x 5
bench 60kg 3 x 8
rdl 40 kg 3 x 8
10 mins core
shoulder press 25 kg 3 x 10

Kentish

Achilles rehab today....back running!

20 x 20 m box
20 mins of fwd march, reverse lunge, forward lunge, side march, squat jump, single leg hop, single leg hop sideways, double leg bounding, alternative leg bounding

shuttle runs x 10 mins

40 min cycle

narwog81

Kentish wrote: »

Achilles rehab today....back running!

20 x 20 m box
20 mins of fwd march, reverse lunge, forward lunge, side march, squat jump, single leg hop, single leg hop sideways, double leg bounding, alternative leg bounding

shuttle runs x 10 mins

40 min cycle

Looks familiar slowly slowly catchy monkey...

Kentish

30 mins skill session tonight

bench 3 x 5 x 65kg
squats 3 x 5 x 90kg
core 10 mins
shoulder press 40 kg 3 x 8
hamstring curls 3 x 8 20kg
wall ball squats 4 x 10 (10kg)

Kentish

fitness test tonight:

weight: 88kg
pressups: 48
situps 53
150 m test 6 x 30 seconds
flexibility test
body fat test

Kentish

Yesterday: cycle 1 hr 15 mins ( tough hill session)

tonight:

bench 3 x 5 70kg
21's 20kg x 3
shoulder press 40kg 3 x 5
core work 10 mins
medicine ball squat throws 4 x 10
upright row 40 kg 3 x 8

Kentish

Good session tonight!

back on the pitch at last....interesting to see how the legs are tomorrow

8 x 20 m @100%
8 x 40m @100%
8 x 80m @100%

10 mins core work

cool down

Kentish

Tonight:

20 mins skill session
8 x 20 m @ 100%
10 mins conditioning