Monthly Archives: July 2012

Day 2/7

Leave a reply

I’m going to track all my sessions this week leading up until Sunday it is now Tuesday. I’ll be doing 12 sessions from Monday to Saturday and probably some sort of training on Sunday morning.. 12 in total, today is Tuesday so #3 + #4 were today :)

#3 involved Front Squats 70kgx6 80kgx6 80kgx6 90kgx3 90kgx3. Never usually front squat but decided to hit the quads a little more today.

 

Then followed Power Cleans with 4 sets of 5 reps @ 60kg. Pathetic but my technique was disgraceful so just went through the movements, will practice this to improve. Deadlifts were next for 5×5 @ 120kg … meh …

Finisher on the leg press 4×8 @ 240kg happy enough

Finished up at 4pm. Session #4 was at 10pm and went a little something like this.

30sec Sprint on the Rower

Burpee Deadlift (50kg) x10

Single Arm Press (15kg) x6/6

Pull Ups x6

10 sets in approx 25minutes. The only rest was after the ninth set just to set up that camera for the tenth set. Good conditioning block, thought I’d be in a worse state but managed to still row with speed, push and pull correct form on the strength exercises by the last set. Been a while since I did conditioning like that felt great !!

 

 

 

Monday Sprints

Leave a reply

Monday night cardio. Got the heavy bench/push session done earlier so finished work and got down to some sprints. Set the interval program on a 45second sprint with a 30second recovery. Did 20 sprints which is 15mins work in total. Easy enough to be honest only thing was my arse was numb after it :-) .

So I’ll probably do more rower intervals during the week but combine them in a block with other conditioning exercises just to make it interesting but mainly more challenging.

Twice per day..

Leave a reply

Trained twice today. Two sessions per day is completely fine just as long as you can recover well enough. Don’t feel more tired than usual and the two session were both pretty intense. Trained about 2pm heavy upper body split then I ate, put the feet up, caught some rays and returned at 6 for the second session. Here’s how it went.

Session #1

  • Bench Press x8, x8, x6, x4 (80,80,90,100)
  • SA Rows x8/8 (30kg)
  • Renegade Row x8/8 (20kg ea)

(Did 4 sets altogether,you can see the bench press we dropped the reps but increased the weight.)

  • Standing Push Press x8 (60kg)
  • Pull Ups x8 (BW) 

(Did 3 sets in total, would have done more but didn’t have the time)

 

Session #2

Box Squat 5×5 (110,110,115,115,120)

A1. Split Squat x8/8 (30kg ea)

A2. Hyper Extension x8 (15kg) 

(Did 3 sets here,quads were on fire from the split squats)

SL Leg Curl 4×8/8 (30kg)

 

Weighted Decline Sit Ups x8 (15kg) then drop the weight and do 8reps free. (3sets)

Rower/Ball Plank 30sec / Ball Roll Ins x10 / AB Roll Outs x10 – (2 sets)

Abs were feeling strong as hell after that session. 

So good day of training and ate very clean :-) .