Sunshine city

narwog81

Fresh start in a fresh location, Groundhog day fitness wise just a bit older.

31
BW 93kgs
Ankle needs rehab and BF% needs to drop.

Immediate goals:

Develop a routine
Work on the rehab
Get moving and get lighter

narwog81

5km run - 24.45

Avg Pace - 4.57

narwog81

5km run - 24.50

Avg Pace - 4.58

narwog81

6km hill run - 33 min

narwog81

15min run

10x 5kg medball squat
Standing Calf stretch x30sec
Sitting Glute stretch x30sec

4x8/8 35kg DB row
4x5 60kg Military press

3x6 80kg Bench Press
3x12 20kg KB awing

3x8 BW pull-ups
3x10 BE dips

narwog81

5km run - 24.14

Avg Pace - 4.51

narwog81

Warmup

3x
5kg mini band Med ball squat & twist x5
Mini band Crab Walk x20
Lying Quad stretch x30sec each leg
Sitting glute stretch x30sec each leg
lateral band pulls aparts x15
Overhead barn pull aparts x15

A1 4x10 80kg Bench
A2 4x15 15kg weighted Sit-up

3x
B1 Clean and Squat x6 2x20kg DB
B2 1 Leg Deadlift with opposite KB x6/6 20kg
B3 Side lunge to DB curl x6/6 20kg

Circuit
21-15-9
BW pull-ups
BW squats
BW dips
20kg KB swings

5.25

narwog81

5km run - 5.35

Avg Pace - 5.07

narwog81

5km run - 26.14

Avg Pace - 5.14

narwog81

3x15 lateral band pulls
3x15 overhead band pulls
3x10 16kg KB swing

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x8 90kg
1x5 95kg

B 2x20 20kg DB Incline Bench

C1 4x12 70kg BB Bent over row
C2 4x12 7.5kg DB Seated clean

D1 3x10 20kg DB Curl
D2 3x12 plate10 triceps pull-downs

narwog81

5km run - 23.13

Avg Pace - 4.39

narwog81

5km run - 24.22

Avg Pace - 4.52

narwog81

Warmup
3x
5kg Med ball squat and twist x10
Crab Walk x20
Lying Quad stretch x30sec 
Standing Calf stretch x30sec

A1 Deadlift
10x60
5x100
5x110
5x120
5x130

A2 4x20 plate15 ab pull down

3x
B1 Clean and Squat x6 2x20kg KB
B2 Single Leg Deadlift w/KB x6/6 16kg
B3 Sitting Glute stretch x30sec

3x
C1Side lunge to DB curl x6/6 20kg
C2 Single Leg 3 cone reach x9/9
C3 Couch stretch x30sec 

D Leg Circuit     
5x
10 squats
10 reaching lunges
10 box skips
5 squat jumps

narwog81

3x15 lateral band pulls
3x15 overhead band pulls
3x10 16kg KB swing

A1 Bench
1x10 60kg
3x10 82.5kg

A2 3x15 15kg weighted sit-up

B1 4x5 60kg BB Military Press
B2 4x20 plate15 ab pull down

3x
500m row
21 20kg KB Swing
12 BW pull-ups

12.10

narwog81

7km run - 40.15

Avg Pace - 5.45

narwog81

5km run - 24.25

Avg Pace - 4.53

narwog81

3x15 band pulls circuit
3x12 16kg KB swing

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x10 90kg
1x5 97.5kg

B 2x20 25kg DB Incline Bench

C1 4x12 70kg BB Bent over row
C2 4x12 10kg DB Seated clean

D1 3x12 20kg DB Curl
D2 3x15 plate10 tricep pull-downs

narwog81

5km run - 22.37

Avg Pace - 4.32

narwog81

Warmup
3x
5kg Med ball squat and twist x10
Crab Walk x20
Lying Quad stretch x30sec
Standing Calf stretch x30sec

A1 Deadlift
10x60
5x100
5x110
5x120
5x130

A2 4x25 BW V-ups

3x
B1 Clean and Squat x6 2x20kg KB
B2 Single Leg Deadlift w/KB x6/6 16kg
B3 Sitting Glute stretch x30sec

3x
C1Side lunge to DB curl x6/6 20kg
C2 Single Leg 3 cone reach x9/9
C3 Couch stretch x30sec

narwog81

3x15 band pulls circuit
3x12 16kg KB swing

A 4x15 30kg DB Incline Bench

B 4x12 20kg DB military press

C1 4x12 BW Pullups
C2 4x1min BW plank

D1 3x12 20kg DB Curl
D2 3x15 BW dips

narwog81

10min foam roll - quads, IT bands, glutes

30s each side
A1 Lying quad stretch
A2 standing calf stretch
A3 seated glute stretch
A4 couch stretch

3x10/10
B1 glute bridge
B2 lying banded side clam
B3 lying leg side raise
B4 BW SLDL
B5 Supermans
B6 Cook hip lift

30min spin bike

20x 30secs hard/1 min easy

narwog81

3x15 band pulls circuit
3x15 16kg KB swing

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x10 90kg
1x5 100kg

B 2x20 25kg DB Incline Bench

C1 4x10 BW pull-ups
C2 4x12 10kg DB Seated clean

D1 3x12 20kg DB Curl
D2 3x15 tricep dips

narwog81

5km run - 23.36

Avg Pace - 4.43

narwog81

Warmup
3x
5kg band Med ball squat and twist x10
Band Crab Walk x20
Lying Quad stretch x30sec
Standing Calf stretch x30sec

A1 Deadlift
10x60
5x100
5x120
5x130
5x140

A2 4x25 BW V-ups

3x
B1 Clean and Squat x6 2x25kg DB
B2 Single Leg Deadlift w/KB x6/6 16kg
B3 Sitting Glute stretch x30sec

3x
C1Side lunge to DB curl x6/6 20kg
C2 Single Leg 3 cone reach x9/9
C3 Couch stretch x30sec

D Leg Circuit
6x
10 squats
10 reaching lunges
10 box skips
5 squat jumps

narwog81

10km run - 56.56

Avg Pace - 5.42

narwog81

narwog81 wrote: »

Fresh start in a fresh location, Groundhog day fitness wise just a bit older.

31
BW 93kgs
Ankle needs rehab and BF% needs to drop.

Immediate goals:

Develop a routine
Work on the rehab
Get moving and get lighter

Month 1 progress report

Immediate goals achieved.

24 sessions (14x cardio, 11x resistance).
No new ankle issues and leg strength & mobility is improving.
No scales to assess BW but definitely lighter and have dropped BF%.

Moving now to a structured program broken into 4 week blocks, 6 days a week with a mix of strength endurance and cardio sessions.

narwog81

6km run - 29.58

Avg Pace - 5.00

narwog81

W1: K1

Foam roll and stretch

A1 12/10/8 BB Squat @ 60/70/80kg
A2 12/10/8 Bench Press @ 80/85/90kg

B1 12/10/8 Weighted Step-up @ 20kg DB
B2 12/10/8 BB Row @ 60/70/80kg

C1 12/10/8 Close-grip bench @ 60kg
C2 12/10/8 RDL @ 6kg DB

30min easy spin bike

narwog81

W1: O3

8km run - 44.11

Avg Pace - 5.31

narwog81

30min spin bike

10 min easy

10x 30sec hard/90 sec easy

narwog81

A1 5x5 90kg Bench
A2 5x60sec Plank

B1 4x12 BW Pullups
B2 4x15 +15kg weighted situps

C1 4x10 80kg BB Row
C2 4x12 BW tricep dips