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
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
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
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.
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
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
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
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
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
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
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
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
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