Chub
Well-known member
a nice cool day with blue skies is awesome, but there pretty rare now lol.
Chub's workout log
- Thread starter Chub
- Start date
a nice cool day with blue skies is awesome, but there pretty rare now lol.
Chub
Well-known member
20/10/10
circuit
warm up and stretch
7 stations of upper body 1min 30 secs each
5 reps of the usual 10 exercises on the board
2min rest
7 stations of legs 1min 30 secs each
5 reps of the usual 10 exercises on the board
7 stations of core 1min 30 secs each
cool down and stretch
pretty tough on the abs on wednesday!
can't remember all the exercises we done. didn't have time to update till now
Thursday and today are days off. Running tomorrow and maybe sunday if i can get up early enough before work.
circuit
warm up and stretch
7 stations of upper body 1min 30 secs each
5 reps of the usual 10 exercises on the board
2min rest
7 stations of legs 1min 30 secs each
5 reps of the usual 10 exercises on the board
7 stations of core 1min 30 secs each
cool down and stretch
pretty tough on the abs on wednesday!
can't remember all the exercises we done. didn't have time to update till now
Thursday and today are days off. Running tomorrow and maybe sunday if i can get up early enough before work.
Chub
Well-known member
thurs fri sat and sun were days off. diet was really poor those days. Didn't have any time to train
due to all the hours i've been working. Back on track now though!
25/10/10
new circuit
5 of each exercise on the board
45seconds of each exercise on the board
15 stations minute and a half at each
Rope pull
window wipers
spilt jerk with 20kg barbell
leaping over stick on cones
hamsting curl with ball
press ups off ball
sit ups with medicine ball
10kg plate twist
star jumps
superman
situps with ball again
ball squat against wall
side plank (change sides half way)
dorsal raise off ball
punching with weight
5 reps of each exercise on the board.
press ups
tuck jumps
sit ups (double twist)
squat jumps
star jumps
press ups (thumbs touching)
burpees
dorsal raise
press ups (clapping hands)
squat thrusts
Inbetween each exercise was sprinting the width of the studio.
it would of been the length but we didn't have much time left.
1 minute of squat thrusts
sprint 30secs
1 minute tuck jumps
sprint 30secs
not sure what this one was called. sitting down on the floor, with your legs
off the floor, pulling them up in a V shape towards your body.
cool down jog then stretch.
This circuit will be pretty much the same one for 6 weeks then it'll get changed again
due to all the hours i've been working. Back on track now though!
25/10/10
new circuit
5 of each exercise on the board
45seconds of each exercise on the board
15 stations minute and a half at each
Rope pull
window wipers
spilt jerk with 20kg barbell
leaping over stick on cones
hamsting curl with ball
press ups off ball
sit ups with medicine ball
10kg plate twist
star jumps
superman
situps with ball again
ball squat against wall
side plank (change sides half way)
dorsal raise off ball
punching with weight
5 reps of each exercise on the board.
press ups
tuck jumps
sit ups (double twist)
squat jumps
star jumps
press ups (thumbs touching)
burpees
dorsal raise
press ups (clapping hands)
squat thrusts
Inbetween each exercise was sprinting the width of the studio.
it would of been the length but we didn't have much time left.
1 minute of squat thrusts
sprint 30secs
1 minute tuck jumps
sprint 30secs
not sure what this one was called. sitting down on the floor, with your legs
off the floor, pulling them up in a V shape towards your body.
cool down jog then stretch.
This circuit will be pretty much the same one for 6 weeks then it'll get changed again
Chub
Well-known member
Tuesday was a day off..well not much of a day off since i worked 15 hours 
Wednesday 27/10/10
Same circuit as monday apart from there was no sprints. 1 hr.
30minute break between classes, i ate my pre workout meal pretty close to working out, abhout 1hour-1hr n a half. Thought it might cause some problems but i was good during the 30minutes between classes i popped a black cats which worked really well
Same circuit again for the boxing class then some bag work and abs.
The second circuit was really good, endurance and focus was great. Pretty much doubled all my reps this time round
Few days into dosing the new Activate Xtreme, libido and agggression are up already
Wednesday 27/10/10
Same circuit as monday apart from there was no sprints. 1 hr.
30minute break between classes, i ate my pre workout meal pretty close to working out, abhout 1hour-1hr n a half. Thought it might cause some problems but i was good
during the 30minutes between classes i popped a black cats which worked really well Same circuit again for the boxing class then some bag work and abs.
The second circuit was really good, endurance and focus was great. Pretty much doubled all my reps this time round
Few days into dosing the new Activate Xtreme, libido and agggression are up already
Rosie Chee
The Female Terminator
Few days into dosing the new Activate Xtreme, libido and agggression are up already
Interested in your experience with this. Have you used the original, Dave?
Chub
Well-known member
yeah i used it when i first started weight training. couldn't give you a good review on it really. so long ago lol, it did jack my libido right up though. i think i only ran the 1 bottle where as this time i'll be using 2 bottles of the new stuff. my diet is much better now too so that'll make a big difference i think
Rosie Chee
The Female Terminator
The correct nutrition and training definitely makes a lot of difference. If you could remember, I would ask you for a comparison at the end of a bottle. Might have to do this myself sometime then, with the same stack as I used with the original.
Chub
Well-known member
sure
i guess the new verison will come out on top, since i'm more aware of changes with my body nowadays
Chub
Well-known member
1/11/10
same circuit as last week, but a bit of a change at the end.
5 of each exercise on the board
45seconds of each exercise on the board
15 stations minute and a half at each
Rope pull
window wipers
spilt jerk with 20kg barbell
leaping over stick on cones
hamsting curl with ball
press ups off ball
sit ups with medicine ball
10kg plate twist
star jumps
superman
situps with ball again
ball squat against wall
side plank (change sides half way)
dorsal raise off ball
punching with weight
10 reps of each exercise on the board.
press ups
tuck jumps
sit ups (double twist)
squat jumps
star jumps
press ups (thumbs touching)
burpees
dorsal raise
press ups (clapping hands)
squat thrusts
sprinting inbetween each exercise, 6 times wall to wall, 8 ish metres wall to wall
1 minute of squat thrusts
sprint 30secs
1 minute tuck jumps
sprint 30secs
V crunch
cool down jog then stretch.
Invalid Link Removed
same circuit as last week, but a bit of a change at the end.
5 of each exercise on the board
45seconds of each exercise on the board
15 stations minute and a half at each
Rope pull
window wipers
spilt jerk with 20kg barbell
leaping over stick on cones
hamsting curl with ball
press ups off ball
sit ups with medicine ball
10kg plate twist
star jumps
superman
situps with ball again
ball squat against wall
side plank (change sides half way)
dorsal raise off ball
punching with weight
10 reps of each exercise on the board.
press ups
tuck jumps
sit ups (double twist)
squat jumps
star jumps
press ups (thumbs touching)
burpees
dorsal raise
press ups (clapping hands)
squat thrusts
sprinting inbetween each exercise, 6 times wall to wall, 8 ish metres wall to wall
1 minute of squat thrusts
sprint 30secs
1 minute tuck jumps
sprint 30secs
V crunch
cool down jog then stretch.
Invalid Link Removed
Chub
Well-known member
2/10/10
1.9mile - 17mins on the treadmill.
5000metre row 26.09mins
two sets of 25 press ups
5 pulls ups then 3.
Been feeling really tired all day, had to drag myself to the gym. Run was poor but was pleased with my row, first time i've done one in years lol.
Had a swim too, only 100metres as the full was really packed so i just left
1.9mile - 17mins on the treadmill.
5000metre row 26.09mins
two sets of 25 press ups
5 pulls ups then 3.
Been feeling really tired all day, had to drag myself to the gym. Run was poor but was pleased with my row, first time i've done one in years lol.
Had a swim too, only 100metres as the full was really packed so i just left
Chub
Well-known member
Supplement update as of today
IGF-2
Activate Xtreme (new verison)
Anabolic Pump
Black Cats
Alpha Men (multi vit)
Vitamin D3 2500iu
Gut Health
ZMA
Whey and powdered oats
Omega 3,6,9 oil daily 10ml daily
Coconut Oil
Crepure creatine
Beta Alanine
stopped using Flashover for the time being. It keeps giving me a sore head and i crash pretty bad afterwards.
IGF-2
Activate Xtreme (new verison)
Anabolic Pump
Black Cats
Alpha Men (multi vit)
Vitamin D3 2500iu
Gut Health
ZMA
Whey and powdered oats
Omega 3,6,9 oil daily 10ml daily
Coconut Oil
Crepure creatine
Beta Alanine
stopped using Flashover for the time being. It keeps giving me a sore head and i crash pretty bad afterwards.
Chub
Well-known member
3/11/10
circuit
warm up jog/sprint/some press ups
5 of the 10 exercises on the white board slow.
11 stations 1minute 30seconds each.
sit ups
leap frog with medicine ball
skipping
punch bag
sit ups
shoulder press
lunges (no weight)
jumping over stick
kettle bell squat/swing
punching with weights
medicine ball hammering the core
2minute break
10 stations 2minutes each station
sit ups
leap frog with medicine ball
skipping
punch bag
sit ups
shoulder press
lunges (no weight)
jumping over stick
press ups off ball
punching with weights
30 seconds inbetween each station doing:
press ups
star jumps
burpees
press ups thumbs touching
squat thrusts
squat jumps
press ups clapping hands
tuck jumps
1minute rest
plank for minute and a half
managed to keep the kettle bell going for the whole minute and a half. However i just felt like crap, legs and arms feeling heavy. Although I did manage to bang out the body weight exericses fast with good form
circuit
warm up jog/sprint/some press ups
5 of the 10 exercises on the white board slow.
11 stations 1minute 30seconds each.
sit ups
leap frog with medicine ball
skipping
punch bag
sit ups
shoulder press
lunges (no weight)
jumping over stick
kettle bell squat/swing
punching with weights
medicine ball hammering the core
2minute break
10 stations 2minutes each station
sit ups
leap frog with medicine ball
skipping
punch bag
sit ups
shoulder press
lunges (no weight)
jumping over stick
press ups off ball
punching with weights
30 seconds inbetween each station doing:
press ups
star jumps
burpees
press ups thumbs touching
squat thrusts
squat jumps
press ups clapping hands
tuck jumps
1minute rest
plank for minute and a half
managed to keep the kettle bell going for the whole minute and a half. However i just felt like crap, legs and arms feeling heavy. Although I did manage to bang out the body weight exericses fast with good form
Chub
Well-known member
3/11/10 PART 2
warm up
5 of the 10 exercises on the white board slow.
10 stations 2mins each station
skipping
punch bag
jumping over stick
lunges (no weight)
leap frog with ball
side raises
sit ups
press ups off ball
sit ups
punching with weight
30 seconds inbetween each station doing:
press ups
star jumps
burpees
press ups thumbs touching
squat thrusts
squat jumps
press ups clapping hands
tuck jumps
2min break
4x press ups
6x tuck jumps
7x sit ups (double twist)
8x squat jumps
9x star jumps
4x press ups (thumbs touching)
7x burpees
6x dorsal raise
8x press ups (clapping hands)
9x squat thrusts
Shadow boxing for 5mins then onto bag work for 2minute rounds, for 20mins or so. cool down and stretch.
warm up
5 of the 10 exercises on the white board slow.
10 stations 2mins each station
skipping
punch bag
jumping over stick
lunges (no weight)
leap frog with ball
side raises
sit ups
press ups off ball
sit ups
punching with weight
30 seconds inbetween each station doing:
press ups
star jumps
burpees
press ups thumbs touching
squat thrusts
squat jumps
press ups clapping hands
tuck jumps
2min break
4x press ups
6x tuck jumps
7x sit ups (double twist)
8x squat jumps
9x star jumps
4x press ups (thumbs touching)
7x burpees
6x dorsal raise
8x press ups (clapping hands)
9x squat thrusts
Shadow boxing for 5mins then onto bag work for 2minute rounds, for 20mins or so. cool down and stretch.
SilentBob187
Well-known member
Chub! Sorry I've been MIA.
Chub
Well-known member
5/11/10
After starting IGF-2 i've been lethargic as hell! Espicially in the mornings. Missed my 9am run and woke up at 1pm. Guess i could do with catching up on some sleep lol. Worked a 11 hour shift then decided to get my run done and not skip it! so i got my run done after work, about 2:30am lol. In the cold pouring rain.
It was alright apart from the numbness on my knees, felt like they were swollen it was so cold lol. Pushed on and got it done, 3.2miles in around 26minutes again. Still not much of an improvement from say 7weeks ago, maybe 30seconds or so lol. I'll have to get a stop watch so i can time it properly!
After starting IGF-2 i've been lethargic as hell! Espicially in the mornings. Missed my 9am run and woke up at 1pm. Guess i could do with catching up on some sleep lol. Worked a 11 hour shift then decided to get my run done and not skip it! so i got my run done after work, about 2:30am lol. In the cold pouring rain.
It was alright apart from the numbness on my knees, felt like they were swollen it was so cold lol. Pushed on and got it done, 3.2miles in around 26minutes again. Still not much of an improvement from say 7weeks ago, maybe 30seconds or so lol. I'll have to get a stop watch so i can time it properly!
Rosie Chee
The Female Terminator
Maybe the first week you could only use half doses, Dave, just until your body gets acclimatized to it again . . . LOL, I used to go training outside in whatever the weather - rain, sleet, hail, shine - but the last year, I have been a little more sensible as I've become more prone to sickness. You could always improvise on a cardio session and get a skipping rope and do 20-30 minutes of that if it's raining quite hard out . . .
Chub
Well-known member
i've been MIA for awhile too but i'm properly back now
i do have a skipping rope somewhere, quite like skipping as part of a warm up! i'm not as tired anymore, maybe it was just all the hours at work i've been putting in lol
Chub
Well-known member
8/11/10
same circuit as last week, longer sprints at the end.
5 of each exercise on the board
45seconds of each exercise on the board
15 stations minute and a half at each
Rope pull
window wipers
spilt jerk with 20kg barbell
leaping over stick on cones
hamsting curl with ball
press ups off ball
sit ups with medicine ball
10kg plate twist
star jumps
superman
situps with ball again
ball squat against wall
side plank (change sides half way)
dorsal raise off ball
punching with weight
10 reps of each exercise on the board.
press ups
tuck jumps
sit ups (double twist)
squat jumps
star jumps
press ups (thumbs touching)
burpees
dorsal raise
press ups (clapping hands)
squat thrusts
sprinting inbetween each exercise, length instead of width this time, twice as far pretty much
1 minute of squat thrusts
sprint 30secs
1 minute tuck jumps
sprint 30secs
V crunch
cool down jog then stretch.
same circuit as last week, longer sprints at the end.
5 of each exercise on the board
45seconds of each exercise on the board
15 stations minute and a half at each
Rope pull
window wipers
spilt jerk with 20kg barbell
leaping over stick on cones
hamsting curl with ball
press ups off ball
sit ups with medicine ball
10kg plate twist
star jumps
superman
situps with ball again
ball squat against wall
side plank (change sides half way)
dorsal raise off ball
punching with weight
10 reps of each exercise on the board.
press ups
tuck jumps
sit ups (double twist)
squat jumps
star jumps
press ups (thumbs touching)
burpees
dorsal raise
press ups (clapping hands)
squat thrusts
sprinting inbetween each exercise, length instead of width this time, twice as far pretty much
1 minute of squat thrusts
sprint 30secs
1 minute tuck jumps
sprint 30secs
V crunch
cool down jog then stretch.
Chub
Well-known member
10/11/10
15mins warm up including stretching
circuit
10 stations - 1.30mins each
skipping
kettle bell swing
lunges
sit ups
frog leap with ball
burpees onto a box
ham string curl
sit ups
squat position against wall and hold
jumping over stick/cones
mostly leg work then onto some upper
10 stations again 1.30mins each
kettle bell - lying on back holding kettle bell above then standing up and sitting down, holding the kettle bell above head all the time.
sit ups
press ups off a ball
sit ups
plank off a ball
punch bag
punching with weights upwards
dips
window wipers with ball
standing holding weights arms out to the side
5 reps of the usual 10 exercises slow.
cool down and stretch
15mins warm up including stretching
circuit
10 stations - 1.30mins each
skipping
kettle bell swing
lunges
sit ups
frog leap with ball
burpees onto a box
ham string curl
sit ups
squat position against wall and hold
jumping over stick/cones
mostly leg work then onto some upper
10 stations again 1.30mins each
kettle bell - lying on back holding kettle bell above then standing up and sitting down, holding the kettle bell above head all the time.
sit ups
press ups off a ball
sit ups
plank off a ball
punch bag
punching with weights upwards
dips
window wipers with ball
standing holding weights arms out to the side
5 reps of the usual 10 exercises slow.
cool down and stretch
Chub
Well-known member
10/11/10 Part 2
Shadow boxing for warm up then some stretching
10 stations again but with 2minutes each time. upper body.
Kettle bell stand up again
sit ups with 4kg medicine ball (managed 80 in 2minutes, pleased with that!)
press ups off ball
sit ups
plank off ball
punch bag
dips
punching upwards with weight
window wipers with ball
standing with weights arms out
2min or so break after the circuit
Tuck jumps - 1.30mins
30 sec rest
squat thrusts - 1.30mins
30 sec rest
squat jumps - 1.30mins
30 sec rest
burpees - 1.30mins
30 sec rest
star jumps - 1.30mins
Tough going, reps were in the 30-40s mostly. Burpees around 25.
After that it was the usual 10 exercises 7 times each exercise no stopping.
onto bag work, 2minute rounds for 10minutes.
bag drills, speeding up, slowing down. 10 press ups, 10 burpees every so often.
2min rest
Plank for minute and a half
side plank (45sec each side)
on your bike minute and a half
cool down and stretch
Shadow boxing for warm up then some stretching
10 stations again but with 2minutes each time. upper body.
Kettle bell stand up again
sit ups with 4kg medicine ball (managed 80 in 2minutes, pleased with that!)
press ups off ball
sit ups
plank off ball
punch bag
dips
punching upwards with weight
window wipers with ball
standing with weights arms out
2min or so break after the circuit
Tuck jumps - 1.30mins
30 sec rest
squat thrusts - 1.30mins
30 sec rest
squat jumps - 1.30mins
30 sec rest
burpees - 1.30mins
30 sec rest
star jumps - 1.30mins
Tough going, reps were in the 30-40s mostly. Burpees around 25.
After that it was the usual 10 exercises 7 times each exercise no stopping.
onto bag work, 2minute rounds for 10minutes.
bag drills, speeding up, slowing down. 10 press ups, 10 burpees every so often.
2min rest
Plank for minute and a half
side plank (45sec each side)
on your bike minute and a half
cool down and stretch
Chub
Well-known member
Thursday 11/11/10
3.2mile on the treadmill 26mins 30secs ish
400metre swim, would of liked it to be longer but i was short on time.
Run was poor, i was breathing like a tard, had to keep slowing down due to a stitch. Pretty much walking then sprinting walking sprinting just to get it over and done with.
3.2mile on the treadmill 26mins 30secs ish
400metre swim, would of liked it to be longer but i was short on time.
Run was poor, i was breathing like a tard, had to keep slowing down due to a stitch. Pretty much walking then sprinting walking sprinting just to get it over and done with.
Chub
Well-known member
12/11/10
Much better run today. Steady pace of 8miles/hr (13km/hr) picking up to 8.5-9mile/hr.
First mile and a half was done in 12mins 30secs. The mile after that was done in 7.30 which i was pleased with! total time was 25.30 for 3.2mile which is a PR for me
I did slow to sort my headphones at one point at the start. Last 200metres was done at 10.5miles/hr
Breathing was much much better and more controlled.
IGF-2 has kicked in nicely! Legs,chest,core and arms are like bricks
Much better run today. Steady pace of 8miles/hr (13km/hr) picking up to 8.5-9mile/hr.
First mile and a half was done in 12mins 30secs. The mile after that was done in 7.30 which i was pleased with! total time was 25.30 for 3.2mile which is a PR for me
I did slow to sort my headphones at one point at the start. Last 200metres was done at 10.5miles/hr
Breathing was much much better and more controlled.
IGF-2 has kicked in nicely! Legs,chest,core and arms are like bricks
Rosie Chee
The Female Terminator
Chub
Well-known member
Usual circuit on monday night - had a sore head the whole time which sucked! dosing AX on an empty stomach or light meal seems to give me crazy headaches.
Good endurance - counted 50 tuck jumps in 45secs, 40 without spotting then a few seconds pause before the last 10.
Tuesday was a day off
Wednesday was just a circuit, no boxing circuit.
Thursday - Good run on thursday - 2.4km in 10.45. minute break then 2.4km in 11.54. First 2.4km needs to be under 12.30 and the second under 10:30 (best effort) also i didn't do this on a 2% inclinewhich i'll have to do for my fitness test.
overall the run was alright apart from the return run where i got a stitch and had to slow down a bit, there was a little bit of walking.
A lot to improve on!
Poor run on friday - 3.2km in 19minutes. I didnt get a stitch at all this time, my legs were just minced from the day before and i was soooo tired (even a black cats didnt wake me up) i stopped after the 3.2km and felt like i'd hardly done anything. legs and feeet were just burning but i wasn't out of breath.
saturday was a day off (worked 15 hours )
tomorrow is boxing circuit and maybe a run in the evening see how i feel.
Training is suffering due to the lack of sleep. All week i've been getting roughly 3-6 hours sleep. If its up in the 6 hour mark it'll be broken sleep. Day off from work tomorrow and then only 3 days working and then i'm off for 2 weeks which will be great! Getting really sick of working 55-65 hours a week
on the upside i'm looking rip as **** lol. veiny too!
Good endurance - counted 50 tuck jumps in 45secs, 40 without spotting then a few seconds pause before the last 10.
Tuesday was a day off
Wednesday was just a circuit, no boxing circuit.
Thursday - Good run on thursday - 2.4km in 10.45. minute break then 2.4km in 11.54. First 2.4km needs to be under 12.30 and the second under 10:30 (best effort) also i didn't do this on a 2% inclinewhich i'll have to do for my fitness test.
overall the run was alright apart from the return run where i got a stitch and had to slow down a bit, there was a little bit of walking.
A lot to improve on!
Poor run on friday - 3.2km in 19minutes. I didnt get a stitch at all this time, my legs were just minced from the day before and i was soooo tired (even a black cats didnt wake me up) i stopped after the 3.2km and felt like i'd hardly done anything. legs and feeet were just burning but i wasn't out of breath.
saturday was a day off (worked 15 hours
)tomorrow is boxing circuit and maybe a run in the evening see how i feel.
Training is suffering due to the lack of sleep. All week i've been getting roughly 3-6 hours sleep. If its up in the 6 hour mark it'll be broken sleep. Day off from work tomorrow and then only 3 days working and then i'm off for 2 weeks which will be great! Getting really sick of working 55-65 hours a week
on the upside i'm looking rip as **** lol. veiny too!
Chub
Well-known member
26/11/10
3min jog to warm up
Made my own circuit up for the gym
set 1/2/3
press ups 15/20/15
squats 20/25/15
dips 15/15/10
star jumps 15/20/10
press ups thumbs touching 5/15/10
sit ups 15/20/10
tuck jumps 10/15/5
pull ups 3/2/3
burpees 12/15/10
squat thrusts 10/20/10 (each leg)
After the 2nd second of burpees i was ready to vom. Managed to finish the circuit. Might of made it a bit hard for the first time. 2nd set of pull ups was suppose to be 5 but i was just pooped by that point lol.
300metre swim to finish up.
day off on saturday
3min jog to warm up
Made my own circuit up for the gym
set 1/2/3
press ups 15/20/15
squats 20/25/15
dips 15/15/10
star jumps 15/20/10
press ups thumbs touching 5/15/10
sit ups 15/20/10
tuck jumps 10/15/5
pull ups 3/2/3
burpees 12/15/10
squat thrusts 10/20/10 (each leg)
After the 2nd second of burpees i was ready to vom. Managed to finish the circuit. Might of made it a bit hard for the first time. 2nd set of pull ups was suppose to be 5 but i was just pooped by that point lol.
300metre swim to finish up.
day off on saturday
Chub
Well-known member
28/11/10
Sunday was suppose to be an hour n a half of boxing/circuit but it was cancelled due to snow!
so i went down to the gym instead.
8km in 45mins. instead of a constant run it was more like interval training. Slept in so i didnt have time for breakfast only a banana and 2 scoops of purple wraath so i guess this had a big effect on the run as i wasn't doing too well. but the main thing is i got it done!
Later on in the day i swam 1km too
Sunday was suppose to be an hour n a half of boxing/circuit but it was cancelled due to snow!
so i went down to the gym instead.
8km in 45mins. instead of a constant run it was more like interval training. Slept in so i didnt have time for breakfast only a banana and 2 scoops of purple wraath so i guess this had a big effect on the run as i wasn't doing too well. but the main thing is i got it done!
Later on in the day i swam 1km too
Chub
Well-known member
2/12/2010
Still tons of snow! -11 most of the day!
Run on the treadmill today. 5.2km - 24:05mins. Much better time than Monday (33mins)
I did slow to a 6.5km/hr walk twice during the run since i had a mad stitch. Total time walking was about 3minutes i'd say. Started off running at 13.5km/hr moving up to 14 then 14.5, onto 15.5 then down to 13 for a bit. Last 600metres was at 18km/hr, thought i was going to be sick lol. down to 14.5 the last 100metres.
1km row 5.04mins
20minute stretch
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Still tons of snow! -11 most of the day!
Run on the treadmill today. 5.2km - 24:05mins. Much better time than Monday (33mins)
I did slow to a 6.5km/hr walk twice during the run since i had a mad stitch. Total time walking was about 3minutes i'd say. Started off running at 13.5km/hr moving up to 14 then 14.5, onto 15.5 then down to 13 for a bit. Last 600metres was at 18km/hr, thought i was going to be sick lol. down to 14.5 the last 100metres.
1km row 5.04mins
20minute stretch
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Chub
Well-known member
03/12/10
4.8km - 24:29mins
press ups 40/20/20/25
thumbs touching 10/15/10
press ups 20/15/20/20
sat and sunday off.
Monday 6/12/10
10 sets of 10 of the usual exercises on the white board.
Circuit - 15 stations 2mins each. Mostly weighted stations.
SLDL
standing shoulder press
lunges with ball
running lengths while carrying a weighted ball.
kettle bell squat swing
climbing rope
squatting off a half ball, then crawling out and doing a press up,repeat.
plank
sit ups
after that a couple changes then a minute and a half each station.
To finish up:
10 seconds of each 10 exercise
30seconds of each 10 exercise
10 sets of 10
cool down and stretch.
07/12/10
Day off - DOMS in coming on at night time.
08/12/10
DOMS were insane. not had doms like that in along time lol. I missed my run on the 7th so i went for it after my circuit. Circuit was the usual.
Run was totally balls. legs were dying. least i wasnt getting any bad stitches lol. 3.3km in 21mins lol. tons of walking and little running. Left ankle really started to hurt so i just called it a day. it's fine now.
09/12/10
no run today, glad to recover lol. press ups before bed.
press ups 20/20/20/20/25/25
thumbs touching 20/20/20
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4.8km - 24:29mins
press ups 40/20/20/25
thumbs touching 10/15/10
press ups 20/15/20/20
sat and sunday off.
Monday 6/12/10
10 sets of 10 of the usual exercises on the white board.
Circuit - 15 stations 2mins each. Mostly weighted stations.
SLDL
standing shoulder press
lunges with ball
running lengths while carrying a weighted ball.
kettle bell squat swing
climbing rope
squatting off a half ball, then crawling out and doing a press up,repeat.
plank
sit ups
after that a couple changes then a minute and a half each station.
To finish up:
10 seconds of each 10 exercise
30seconds of each 10 exercise
10 sets of 10
cool down and stretch.
07/12/10
Day off - DOMS in coming on at night time.
08/12/10
DOMS were insane. not had doms like that in along time lol. I missed my run on the 7th so i went for it after my circuit. Circuit was the usual.
Run was totally balls. legs were dying. least i wasnt getting any bad stitches lol. 3.3km in 21mins lol. tons of walking and little running. Left ankle really started to hurt so i just called it a day. it's fine now.
09/12/10
no run today, glad to recover lol. press ups before bed.
press ups 20/20/20/20/25/25
thumbs touching 20/20/20
Invalid Link Removed