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Old 07-25-2009, 06:37 AM   #16
Dan
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Default Re: Big Dans training log

Thursday 23rd July
2.5km walk home
1hr basketball

Friday 24th July
2.5km walk home

Saturday 25th July
5 rounds skipping
2x20 of each of the following supersets
Burpees
Mountain climbers
Squats
Lunges
Tricep dips
Calf raises
Pushups
Situps
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Old 07-26-2009, 08:50 AM   #17
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Sunday 26th July
10 rounds skipping
5 Burpees in between each round
50 mountain climbers
50 situps
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Old 07-27-2009, 07:41 AM   #18
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Monday 27th July
5 rounds skipping
2x 20 squats with 10kg dumbbell
4x 12 bicep curls
3x12 overhead press
3x12 dumbell press lieing down
3x12 bent over rows
50 pushups
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Old 07-28-2009, 07:04 AM   #19
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Tuesday 28th July
Pilates PE excursion
2.5km walk home
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Old 07-29-2009, 06:08 AM   #20
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Wednesday 28th July
2.5km walk home

5 rounds skipping
1.3km run (my first run in a long time, felt good gonna increase distance gradually)
25 pushups
75 situps
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Old 07-31-2009, 06:49 AM   #21
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Default Re: Big Dans training log

Thursday 29th July
2.5km walk home

Friday 30th July
2.5km walk home – bag weighed 12kg today lol

4 rounds skipping (rope broke at handle so had to stop)
5 sets 10 reps of each of the following with 10kg dumbell
Squats
Bicep Curls
Overhead Press
Lying down dumbbell press

100 situps

Well it’s been about a month and training is going good. I’ve been attempting chinups for a week or so and am feeling a lot stronger. (I couldn’t do any at the start and I can do one now lol). I’ve also dropped 5kg, which I’m happy about, hoping to lose another 5-10 by the end of the year. Was going to go to boxing gym today but wrist was sore. Cant put off going anymore as I need a new rope so gonna go next week.
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Old 08-08-2009, 06:33 AM   #22
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had a week off as ive been sick, had lots of school work, broke my skipping rope and injured my wrist punching without gloves
still been doing chinups whenever i walk past my bar though
gonna go for a run tomorow and get back into it
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Old 08-18-2009, 03:59 AM   #23
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well its now been 2 weeks and im still sick :( but getting better
did a circuit class at the gym for PE today and went ok

1 minute on each station then rotate
warm up - 3 laps of room, burpees, sidesteps

Shoulder press - 3kg dumbells
10m sprint with pushup at end
Pushups
Squats
Back Hyperextensions
Lunges
Star jumps
Plank
Tricep bench dip
Step ups
Bicep curls

did this circuit twice

walk home 2.4km
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Old 10-12-2009, 04:18 AM   #24
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Been a lazy **** the last couple of months but getting back into it
im up to 95-97kg and gonna try get down to 90
its my 18th bday next month and i got an early bday present of a bench press/squat rack as they were on sale so im gonna start a 3 day split that goes like this

Monday – Chest/Biceps
Chest –
Flat bench press
Incline dumbbell press
Dumbbell fly’s

Biceps –
Barbell or Dumbbell curl
Preacher curl
Reverse curl

Wednesday – Legs/Shoulders
Legs –
Squats
Calf raise
Leg extension
Hamstring curl

Shoulders –
Front raise or Side lateral raise
Military press or overhead alternate dumbbell press
Upright barbell row or Barbell Shrug

Friday – Back/Triceps
Back –
Deadlift
Bent over rows
Pull-ups

Triceps –
Skull crushers
Tricep kickbacks
Dips

every day im gonna do cardio except sunday

today was chest/biceps
im trying to get form correct before i stack on the weight so i started with
5x10 flat bench press (bar/10kg/15kg/20kg/25kg)
3x10 incline barbell bench press (bar/10kg/20kg)
3x10 dumbell flys (5kg/7kg/9kg)

3x10 preacher curl w/ 10kg dumbells
1x5 barbell curl 30kg
2x10 dumbell curl 10kg

i then went for a 20min run
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Old 10-14-2009, 05:56 AM   #25
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Default Re: Big Dans training log

2.5km walk home then late went to the boxing gym and did
3 rounds shadow boxing
2 rounds floor to ceiling
2 rounds speed ball
4 rounds skipping
4 rounds heavy bag
2 rounds ab exercises
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Old 10-24-2009, 05:36 AM   #26
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Saturday 24th October 2009

5mins skipping warmup

Back -
4x8 Deadlift (50,60,70,80kg)
4x8 Bent over rows (20,30,35,40kg)
2x8 Inverted Rows

Triceps -
4x8 Skullcrushers (10,13,15,18kg)
4x8 Tricep Kickbacks (1,3,3,5kg)
4x8 Bench dips (added 10kg plate on last set)

Abs
Decline situps
Crunchs w/ 5kg plate

15mins skipping
500 punches on speedball
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Old 10-26-2009, 06:43 AM   #27
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Monday 26th October - total 2hrs

5min skipping warmup

5x8 flat bench press (20kg/30kg/40g/50kg/40kg)
3x8 incline dumbell bench press (5kg,10kg,15kg each)
3x8 dumbell flys (5kg/7kg/10kg)

3x5 barbell curl 30kg
2x8 preacher curl 10kg dumbells
3x8 concentration curl 10kg

30-45mins skipping
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Old 10-28-2009, 07:11 AM   #28
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Default Re: Big Dans training log

Wednesday 28th October - total 2.5hrs

5min skipping/stretching warm-up

Legs –
5x8 Back Squats (10,30,40,50,40,30kg)
4x8 Leg raise (5,10,15,15kg)
3x8 Hamstring curl (10,15,15kg)

Shoulders –
1x8 Military Barbell Press (30kg)
5x8 Dumbell Shoulder press (10,5,5,5,5kg)
5x8 Front Raise (10,5,3,3,3)
3x8 Dumbell Shrugs (10kg ea hand)

10mins skipping
50 weighted situps (10kg)
50 Standing Russian twists (10kg)

10mins skipping
50 weighted situps (5kg)

10mins skipping
50 situps
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Old 10-31-2009, 06:42 AM   #29
Dan
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Default Re: Big Dans training log

Saturday 31st October - total 1.5hrs
5mins skipping warmup

4x8 Deadlift (30,50,60,70kg)
3x8 Bent over rows (20,30,30kg)

3x8 Tricep Kickbacks (4kg each hand)
3x8 Bench dips (10kg plate)

10mins skipping
15 dumbell swings each hand (10kg)
10mins skipping
20 dumbell swings each hand (10kg)
10mins skipping
15 dumbell swings each hand (10kg)
5mins skipping

Tough workout today as it was like 30 degrees
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Old 11-05-2009, 04:37 AM   #30
Dan
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Default Re: Big Dans training log

Thursday 5th November 2009 total ~2hrs
Missed my last few training sessions due to exams so caught up today

5mins skipping warmup

Legs -
6x8 Squats (bar,30,40,50,50,40,30kg)
4x10 Leg extension (5,10,15,15,15)
4x10Hamstring curls (5,10,15,20,20)

Chest -
4x8 Flat bench press (Bar,30,40,50,40kg)
3x8 Incline dumbell bench press (10,10,10kg)
3x8 Dumbell flys (10,10,10kg)

Shoulders -
3x8 Military barbell press (20,20,20kg)
3x8 Front raise (7,7,7kg)
3x8 Barbell shrugs (20,20,20kg)

Biceps -
3x10 Barbell curl (20,20,20kg)
3x8 Concentration curl (7,7,7kg)

10mins high intensity skipping

Tough workout almost chucked at the end

Last edited by Dan; 11-05-2009 at 04:53 AM.
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