50 Weeks

narwog81

A Military Press
1x10 20kg
1x5 40kg
1x3 50kg
1x2 60kg
1x1 70kg
1x1 80kg (Pushpress)

B1 3x10 85kg Bench Press
B2 3x50 v-ups

C1 3x20 BW Dips
C2 3x10 TTBs

D1 3x12 BW Chin-ups
D2 3x15 plate12 ab pull downs

session 2

5km easy run - 23.05

Avg Pace - 4.37

narwog81

6km tempo run - 25.08

Avg HR - 153

Avg Pace - 4.11

narwog81

8km easy run - 36.54

Avg HR - 145

Avg Pace - 4.36

narwog81

2.3.5

5km tempo run - 19.54

Avg HR - 154

Avg Pace - 3.58

session 2

A Bench
1x10 20kg
1x10 60kg
1x6 80kg
1x5 90kg
1x4 100kg
1x4 115kg PR
1x9 100kg PR

B 2x15 27.5kg Inc DB Bench

C1 3x10 90kg BB Row
C2 3x10 10kg DB clean

D 3x10 50kg BB curls

narwog81

Stretch & roll

A Deadlift
1x10 60kg
1x8 100kg
1x6 120kg
1x4 140kg
1x3 160kg
*straps*
1x2 180kg
*belt*
1x1 210kg PR

B1 3x8 +20kg chin-ups
B2 3x15 plate15 ab pull downs

C1 3x12 10kg renegade rows
C2 3x12 ab wheel rolls

narwog81

Stretch & Roll

A 5x3 Boxjumps ~30-45"

B1 3x10 TTB
B2 3x10 20kg DB Lunges

5x10 25m 50kg prowler

session 2

5km easy run - 4.43

Avg HR - 132

Avg Pace - 4.43

narwog81

A Bench
1x10 20kg
1x10 60kg
1x10 80kg
1x10 100kgPR

B1 3x8 50kg Military Press
B2 3x10 plate10 face pulls

C1 3x10 40kg BB Curls
C2 3x10 plate12 tricep pushdowns

narwog81

Stretch & roll

A1 5x10 60kg ATG squats
A2 5x10 band pullaparts

B1 5x12 15kg back extension
B2 5x15 plate15 ab pull down

C1 5x10 BW chin-ups
C2 5x10 BW dips
C3 5x10 ab wheel roll outs

narwog81

Stretch & Roll

16x +10kg Pull-ups

narwog81

2.3.6

A Bench
1x8 60kg
1x6 80kg
1x4 90kg
1x3 100kg
1x2 110kg
1x1 125kg PR

B1 3x12 30kg DB Inc Bench
B2 3x41 sit-ups

C1 3x10 80kg BB Row
C2 3x50 v-ups

D1 3x10 TTB
D2 3x20 BW dips

narwog81

A 5x3 ring muscle ups

B1 3x10 50kg Military press
B2 3x60sec plank

C1 3x10 32kg KB swing
C2 3x60sec 25kg one arm OH KB carry

D1 3x10 plate15 tricep pushdown
D2 3x10 plate15 ab pull down

Tabata row

836m

1.35 /500m

narwog81

A1 5x10 70kg ATG squats
A2 5x10 TTB

B1 5x10 pull-ups
B2 5x10 24kg KB swing
B3 5x10 8kg wallball throws

narwog81

6km easy run - 30min

today

A1 4x8 90kg bench
A2 4x30 v-ups

B1 4x8 100kg deadlifts
B2 4x1min front plank

C1 4x5 100kg BB row
C2 4x15 68kg ab pull down

D1 4x10 BW wide arm pull-ups
D2 4x10 TTB
D3 4x10 68kg cable tricep pushdown

narwog81

holidays

Broken toe and tight right hamstring on conclusion of 3 weeks 'rest'. Did about 10 very easy runs while hungover. No gym.

Weight now 87kg and BF% significantly higher.

narwog81

4.1

6km easy run - 27.30

Avg Pace - 4.35

session 2

A1 3x10 50kg squats
A2 3x40 BW sit-ups

B1 3x10 15kg DB Lunges
B2 3x10 TTB

C1 3x60sec 20kg KB OH carries
C2 3x15 Swiss ball curls

narwog81

A 4x10 80kg Bench

B 50x BW chin-ups (15,15,10,10)

C1 4x10 30kg DB floor press
C2 4x10 40kg BB row (3.2.3 tempo)

D1 2x20 BW dips
D2 2x10 BW pull-ups

session 2

30min cycle - spin bike

narwog81

6km easy run - 29.30

Avg Pace - 4.55

narwog81

Thurs

PT session. Dry needling. Hamstring tight.

Fri

5km easy run - 22.30

Avg pace - 4.30

Sat

7km pace run - 30.55

Avg Pace - 4.25

narwog81

10km easy run - 48.40

Avg Pace - 4.52

narwog81

4.2

Mon

Stretch & roll

A1 5x60sec front plank
A2 5x10 BW pull-ups

B1 5x8 100kg Deadlift
B2 5x10 TTBs

3x
500m row
15x 24kg KB swing
10x push-ups
5x Squats

Time: 9.20

Tues

6km easy run - 27.38

Avg Pace - 4.36

Stretch & roll

narwog81

narwog81 wrote: »

Goals (Jun14)

Maintain body weight at +82kg

Strength

FS 105
BS 135
MP 80
BP 110
DL 170
Pull-ups 20 reps

Current lifts

FS ??
BS 120
MP 70
BP 117.5
DL 190
Pull-ups 18 reps

Cardio

2mile <11.45
5km <18.30
10km <39.30
10m <1.10
Half marathon <1.30

Current times

2mile ~12.00
5km 19.01
10km ??
10m 1.13
Half marathon ??

Maintain body weight at +82kg 83kg

Strength

FS 105 not tested
BS 135140x1
MP 80 75x1
BP 110 125x1
DL 170 210x1
Pull-ups 20 reps done

Cardio

2mile <11.45
5km <18.30
10km <39.30
10m <1.10
Half marathon <1.30

Cardio goals still active, haven't tested properly due to strength focus, cardio and endurance focus now for 8 weeks

narwog81

10km hill walk - 1.44

Avg Pace - 10.23

Equipment - Backpack w/ 60lbs

Location - Hellfire Club

narwog81

A1 3x10 80kg Bench
A2 3x30 sit-ups

B1 3x10 40kg Military press
B2 3x30 v-ups

C1 3x10 60kg BB Row
C2 3x1min front plank

D1 3x15 BW chins
D2 3x15 BW dips

narwog81

PT session.

session 2

7km easy run - 33.38

Avg Pace - 4.48

narwog81

21km hill walk - 4.48

Avg Pace - 13.40

Equipment - backpack w/ 50lbs

Location - Glenmacnass area

narwog81

4.3

5km tempo run - 20.50

Avg Pace - 4.10

narwog81

Tues

Easy run - pulled up after 4km with pain in Achilles.

Wed

BP

60x10
80x8
90x6
100x5
105x3
110x3

3x30 sit-ups

DL
60x10
100x8
120x5
140x3
160x3
180x2

3x15 BW pull-ups
3x30 V-ups
3x20 band pullaparts

3x20 BW dips
3x60sec front plank

30min easy cycle - spin bike

BW - 83kg

narwog81

30min easy cycle - spin bike

PT session

narwog81

Stretch & roll

3x10 60kg BB squat
3x20 med ball mountain climbers

3x10 60kg RDL
3x20 supermans

3x10 22kg DB lunges
3x60sec front plank

narwog81

Sat

5km recovery run - 30min

Easy jog to test the calf/Achilles

Sun

A1 3x10 80kg Bench Press
A2 3x12 TTB

B1 4x8 110kg Deadlift
B2 4x40 sit-ups

3x
500m row
20 squats
15 push-ups
10 pull-ups

5km recovery run - 26.30

Avg pace - 5.20