Saturday, January 29, 2011

Workouts

-Gym Routine-
Warm up- Cross Trainer 10 mins on level 12 Random
Squat- 3 x 4 @ 80kg (full squat)
Bench Press- 6,5,3 @ 37.5kg PB!!!
45 Degree Leg Press- 3 x 6 @ 160kg PB!!!
Standing Cable Flys- 10,10,7 @ 8.75
Dumbbell Shoulder Press on swiss ball- 3 x 8 @ 8kg
Reverse fly on swiss ball- 3 x 8 @ 5kg
Wrist curls (rolling up weight on a rope attached to a pole) 4, 3 @ 1.25
Back extension- 2 x 8 holding a 10 kg plate at arms length & into chest as you rise
Standing rotation- 2 x 6 (each side) on level 10


-Gym Routine-
Cross Trainer 10 mins, level 12, random hills
Deadlifts- 3 x 6 @ 50kg
Incline bench press- 3 x 4 @ 32.5kg
45 degree Single Leg Press- 3 x 6 (on each leg) @ 65kg
Standing Scoop Fly- 3 x 10 @ 3.75
Standing Reverse Fly- 10, 7, 6 @ 1.25++
Wrist Curls- 4, 3 @ 1.25
Back Extension- 12,10 (Holding 10kg plate)
Wood Chop high to low- 2 x 8 @ 8
30 mins Cross Trainer, level 12, random hills

-Personal Training-
2 laps of Stadium (3 basket ball courts)
Farmers walks 4 x length of stadium with weighted tyres- 20kg each side
Turtles x 10 (lying on front arms out in front, lifting upper body and legs then move legs out to side and arms down towards them- nice and slow, controlled, pulling core in)
Sprint round 1 bball court
Turtles x 10
Sprints round 1 bball court
Turtles x 10
Sprints round 1 bball court
Farmers walks 4 x length of stadium with weighted tyres- 20kg each side
-Boxing-
10 punches x 3
(10 normal, 10 high, 10 upper, 10 hooks) x 3
10 punches x 3
-Kicks-
(10 punches, 10 knees, 10 side kicks) x 3
(2 front, 2 side) x 6
(2 front, 2 side) x 6
(2 front, 2 side) x 6
Farmers walks 4 x length of stadium with weighted tyres- 20kg each side

-Swimming Training-
Swimming- 100 laps of 25m pool in 1hr 20 mins- relaxed pace, going for endurance not sprints. Mixture of freestyle and breast stroke.
Sauna 30 mins- stretching
Yoga 1 hr & extra cardio

-Personal Training-
10 min cross trainer, level 12, random hills
(PT... in a 20m room)
jog, 4 laps of the room

farmers lifts- 2 x 4 lengths @ 30kg (15kg BB each side)

Using the 20kg Power Bag.
Carry it up 3 big steps (like the big ones you sit on in the stadium)
Lift it over the (chest height) rail & throw so it hits the brick wall (1m?)
Jump over rail without feet touching the rail, pick up bag, throw it back over the rail & down to the bottom of the steps
Jump back over the rail, down the steps and grab the bag. *** And Repeat 3 x 12

Did 3 sets of 12 going over before I rolled my ankle  Not bad just took a few minutes to stop hurting so much that I could put weight back on it. So switched to going under the rail for the next three sets. Dragging the bag under was actually harder than throwing it over. Took longer too.
Under 3 x 12
Felt better so switched back to going over again for the next 3 sets of 12.

farmers lifts- [2 lengths @ 30kg (15kg BB each side)
Kicks- 10 front, 10 side] x 3

[Lumber Jack Press- 10 @ 15kg BB
Boxing- 10 normal, 10 high] x 4

[Military Press- 10 @ 10kg BB
Boxing- 10 normal, 10 high] x 4

[Upright row- 10 @ 10kg BB
Boxing- 10 normal, 10 high] x 4

-Personal Training-
Warm up, 5 min jog @ 8k/hr
Back twists holding swiss ball x 30
Touch toes with straight legs, bend into full squat, raise arms straight up and stand up x 20
**Holding 2 x 7kg dumbbells walk fast up one flight of stairs (approx 20 steps) 2 at a time, leave dumbbells at top.
Run down stairs and back up
Grab dumbbells then walk down and back up 2 at a time, drop weights.
Run down stairs and back up as fast as poss. Run to the end of the corridor and back down the stairs.**
AND REPEAT! x 5
Medicine ball throws (into squat at bottom) 2 sets of 10 with 4kg ball... legs started shaking.. switched to 2kg ball for the last set.
Boxing combinations- (10 punches as fast and hard as poss.) x 5, for 5 rounds with 2 min rests
- (10 normal, 10 high, 10 upper, 10 hooks) x 5, for 5 rounds with 2 min rests
- (2 front, 2 uppers, 2 hooks) x 5 as hard as possible, for 5 rounds with 2 min rests
Leg combination- (2 hard punches, 2 front kicks, 2 knees, 2 side kicks) x 5, for 5 rounds with 2 min rests
- (10 punches, 10 front kicks, 10 knees, 10 side kicks) x 5, for 5 rounds with 2 min rests

-Personal Training-
PT... in a 20m room, so lots of laps.
cross trainer 5 min level 12 random
jog, 3 laps
farmers lifts 80m @ 30kg
suitcase lifts 80m @ 15kg
shoulder press 1 x 10 @ 15kg
sprint 40m
lunges 40m
sprint 40m
farmers lifts 80m @ 30kg
suitcase lifts 80m @ 15kg
shoulder press 1 x 10 @ 15kg
sprint 40m
lunges 40m
sprint 40m
squats 1 x 10 @ 15kg (felt so light! got really deep)
sprint 40m
bench press on floor 1 x 10 (weird half bench press, too easy)
sprint 40m
knuckle push ups 1 x 10
sprint 40m
lunges 40m
sprint 40m
farmers lifts 80m x 1 @ 30kg
suitcase lifts 80m x 1 @ 15kg
shoulder press 1 x 10 @ 15kg
sprint 40m
lunges 40m
sprint 40m
farmers lifts 80m x 1 @ 30kg
suitcase lifts 80m x 1 @ 15kg
shoulder press 1 x 10 @ 15kg
sprint 40m
lunges 40m
sprint 40m
boxing combination - (10 normal, 10 high, 10 upper, 10 hooks) x 5, for 5 rounds with 2 min rests
leg combination- (10 punches, 10 front kicks, 10 knees, 10 side kicks) x 5, for 5 rounds with 2 min rests


-Most Recent Routine-
Warm up 10 mins
BB bench press German Volume Training 10x 10 1 min rests Bar weight 
BB squats- Deep matrix 3 x 20 5 full 5 upper 5 lower 5 full
BB bar pull 2x 2 min max 10kg
45 degree leg press (single leg) 3 x 12 7.5 kgs
DA supire cross over row 3 x 12 8.75 on swiss ball
Supire pallof presses- Horizontal 3 x 15 & vertical 3 x 15 6.25
1-2 min rests - never let HR drop
Tabata interval sprints on rower/spin bike or stepper (20 secs sprint, 10 secs off x 8)
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1 comment:

  1. I want to invest in a trainer too, I get sessions with one every few years, they do make a difference.

    ~ Harlow

    ReplyDelete

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