Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie

Sporadic logging

Options
  • 19-12-2014 12:57pm
    #1
    narwog81
    Registered Users Posts: 1,191 ✭✭✭


    Mon

    Hill sprints

    Tues

    LME circuits

    Wed

    Interval run

    Thurs

    Upper body strength

    A Bench
    1x10 20kg
    1x10 50kg
    1x8 70kg
    1x5 80kg
    1x3 90kg

    B 2x15 25kg DB Bench

    C1 4x12 50kg BB Row
    C2 4x12 BW chins

    D1 3x10 16kg DB curls
    D2 3x10 BW dips


Comments

  • Options
    #2
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    A1 3x10 24kg KB goblet squat
    A2 3x10 BW pull-ups

    B1 3x10 15kg DB Side lunge
    B2 3x10 10kg med ball chop
    B3 3x10 swissball single leg bridges

    C1 3x10 10kg DB SLDL
    C2 3x10 40kg BB Military press
    C3 3x10 20kg DB single arm row


  • Options
    #3
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    xmas week

    2 x 40min easy runs


  • Options
    #4
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    12km easy run - 55.43

    Avg Pace - 4.38


  • Options
    #5
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    A1 3x10 60kg Bench
    A2 3x10 TTB

    B1 3x10 60kg Squat
    B2 3x10 BW pull-up

    21-15-9
    80kg Deadlift
    16kg KB swing
    Push-ups

    4.05


  • Options
    #6
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Mon

    15.30min swim test - 23 lengths

    Tues

    LME circuits

    pm

    Ankle rehab

    Swim technique


  • Advertisement
  • Options
    #7
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    A 4x10 50kg Bench

    B 4x10 50kg BB Row

    C1 4x10 40kg Military press
    C2 4x10 10kg DB clean

    D1 4x10 15kg DB curl
    D2 4x10 BW dips


  • Options
    #8
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Thurs

    8km easy run - 39.10

    Fri

    60mins intervals w/ 35lbs

    Sat

    Physio

    pm

    A Bench
    1x10 20kg
    1x10 50kg
    1x8 70kg
    1x6 80kg
    1x5 90kg

    B 2x20 20kg DB floor press

    C1 4x12 60kg BB row
    C2 4x12 BW chins

    D1 3x10 16kg DB curls
    D2 3x10 90kg BB Shrugs


  • Options
    #9
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Mon

    Ankle rehab

    Tues
    6km easy run - 28.30

    Pm

    A 4x12 70kg Bench

    B 4x12 40kg Military press

    C1 4x12 BW TRX rows
    C2 4x12 face pulls

    D1 4x12 12.5kg DB curls
    D2 4x12 70kg BB shrugs


  • Options
    #10
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Thurs

    LME circuit

    pm

    Physio

    Fri

    29.30 - 5km run w/ 60lbs

    Sat

    Physio

    pm

    A Bench
    1x10 20kg
    1x10 50kg
    1x10 60kg
    1x8 70kg
    1x6 80kg
    1x5 92.5kg

    B 2x20 22kg DB Floor press

    C1 4x10 BW pull-ups
    C2 4x30 BW push-ups

    D1 4x12 16kg DB curls
    D2 4x12 90kg BB shrugs

    Sun

    6km tempo run - 25.10

    Avg pace - 4.10


  • Options
    #11
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Ankle rehab

    4x10 BW pull-ups
    4x30 BW push-ups

    3x5 +20kg chin-ups
    3x5 +20kg dips

    Pm

    15.30 swim - 24 lengths


  • Advertisement
Advertisement