daniel mason
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| posted on 25/9/13 at 07:29 PM |
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1K RUN WARMUP
STRETCHING
WENDLER 3 DEADLIFT;
60KG X 10 REP WARMUP
100KG X 3 REPS
112.5KG X 3 REPS
125KG X 6 REPS (faliure)
80KG x 8 REPS
SEATED ROWS
18 WEIGHTS X 8 REPS (faliure)
16 WEIGHTS X 10 REPS (faliure)
14 WEIGHTS X 12 REPS (faliure)
PULLUPS
SET 1; 10 REPS (faliure)
SET 2; 6 REPS (faliure)
CHINUPS
SET 1; 7 REPS
SET 2; 6 REPS
2.5K ROW 10MINS 53 SECS
25 SITUPS
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daniel mason
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| posted on 30/9/13 at 09:42 PM |
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1km run warmup 5.40
stretching
60kg bench press x 8 rep warmup
5-3-1 bench;
80kg x 5 reps
90kg x 3 reps
100kg x 3 reps (faliure with no spotter)
60kg x 16 reps (faliure)
cable flyes
13.75 kg x 12 reps (faliure)
11.25 kg x 12 reps (faliure)
11.25 kg x 12 reps (faliure)
dips;
12 reps (faliure)
12 reps (faliure)
continuous leg raise-knee raise 1-1-2-2-3-3-4-4
crossfit was 6 rounds for time of; 400m run + 20 x air squats for a 2.4km total run and 120 squats. 15mins 36 secs
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daniel mason
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| posted on 2/10/13 at 09:37 PM |
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skipping,jumping,knee raises stretching to loosen the legs.
tricep dips
set 1= 10 reps
set2 = 10 reps
5-3-1 SQUAT
50kg x 6 rep warmup
60kg x 5 reps
70kg x 3 reps
80kg x 4 reps (faliure)
50kg x 8 reps (faliure)
5-3-1 shoulder press
40kg x 6 rep warmup
50kg x 5 reps
57.5kg x 3 reps
65kg x 3 reps (faliure)
40kg x 15 reps (faliure)
shrugs
100kg x 12 reps (faliure)
90kg x 13 reps (faliure)
80kg x 15 reps (faliure)
crossfit today was 21-15-12-9-6-3 reps for time of; walking lunge+20kg thruster+hanging knee to elbow for a 198 rep total!
this was hard and the knee to elbows especially tough. 16 mins 20 secs.
5 min walk warmdown!
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daniel mason
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| posted on 21/10/13 at 10:13 PM |
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wednesday 16th oct
8 rounds for time of 5 burpees 10 pressups 15 squats
8mins 40secs
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daniel mason
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| posted on 21/10/13 at 10:14 PM |
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insanity max interval circuit.
this is part of the second level of workouts which is 9 x circuits instead of the usual 6 on the first level great!
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daniel mason
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| posted on 24/10/13 at 06:21 PM |
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insanity pure cardio. tough one again
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yellowcab
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| posted on 24/10/13 at 06:25 PM |
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Completed the first 60 days of Insanity a few weeks back, now on T25 - due to do Insanity again on the run up to Christmas.
Shed 52lbs - well happy.
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daniel mason
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| posted on 24/10/13 at 06:30 PM |
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how did you manage on the second level of discs. even the warmup is hard!
switch kicks always hurt me big time! as do the frog jumps and level 2 drills!
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yellowcab
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| posted on 24/10/13 at 06:41 PM |
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Month two is a complete killer, level 3 drills I struggle to keep up with.
I'm still a big guy flinging around alot of weight (94kg) down from 121kg
Switch kicks I can do 100 without stopping, and usually end up at 122 at the end of the 1 minute (during Fit Test)
They're a killer.
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daniel mason
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| posted on 30/10/13 at 05:56 PM |
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insanity plyo cardio circuit.
70 press ups. 50 situps
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daniel mason
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| posted on 30/10/13 at 10:26 PM |
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2km run warmup
5 mins stretching
3.6km run. mixing fast,slow inclines etc around 17 mins
5-3-1 deadlift
60kg x 8 warmup
107.5 x 5 reps
120 x 3 reps
132.5 x 2 reps
1 set pullups x 9 reps
crossfit today 5-5-5-5-5 reps of barbell bent over rows @ 60kg
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unijacko67
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| posted on 30/10/13 at 10:53 PM |
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just cocked up my training program. I was cutting out the beer through the week, but my nephew's just become a dad so had a couple of beers.
Welcome to the world Thomas Arthur. 
http://www.kittenkitcar.co.uk
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daniel mason
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| posted on 5/11/13 at 06:14 PM |
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last night. monday 04/11/13
insanity cardio power circuit
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daniel mason
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| posted on 5/11/13 at 11:06 PM |
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1.75km run warmup. 10mins
5 mins stretching
wendler 5 bench;
60kg x 8 rep warmup
72.5kg x 5 reps
82.5kg x 5 reps
92.5kg x 5 reps
60kg x 13 reps
60kg x 8 reps
incline bell press
30kg x 9 reps
24kg x 12 reps
20kg x 14 reps
incline bell flyes
16 kg x 10 reps
14 kg x 10 reps
12 kg x 12 reps
dips
1 x 15 reps
2 x 12 reps
hanging leg raises
1 x 20 reps
2 x 15 reps
hanging knee raises
1 x 15 reps
3 x 400m sprints + 20 squats after each 400m. 400's @ 14.7kph, 13.5kph,12kph
500m row level 10 concept 2. 2 mins
2min walk
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daniel mason
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| posted on 7/11/13 at 07:34 AM |
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1km run warmup 5mins 30secs
wendler 5 shoulder press
20kg x 10 warmup
42.5kg x 5 reps
50kg x 5 reps
57.5kg x 7 reps (faliure)
40kg x 12 reps (faliure)
30kg x 13 reps (faliure)
shrugs
100kg x 10 reps
90kg x 15 reps
side raises
12kg x 12 reps
10kg x 15 reps
10kg x 16 reps
glute hamstring raises
set 1 x 15 reps
set 2 x 15 reps
hanging leg raises
15 reps
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bobinspain
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| posted on 9/11/13 at 01:20 PM |
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quote:
Originally posted by yellowcab
Completed the first 60 days of Insanity a few weeks back, now on T25 - due to do Insanity again on the run up to Christmas.
Shed 52lbs - well happy.
Well done. Takes some shifting if it's been on some time eh? The biggest problem I've found over ther years is keeping it off.
I read Gary Taubes, "Why we get Fat" and took to his eating regime on jan 1st this year. I'm 180cm (5'11" and weighed
110kg. (17st 5lbs).
Stuck with it (with occasional lapses for G&Ts to keep sane) and now weigh 80kg, (12st 9lbs). That's 66lbs in 10 months.
I cycle about 20km a day too, 5 days a week.
This is a lifestyle change and one which I can't afford to reverse at age 65, but Taubes' book is first class.
Keep up the good work.
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daniel mason
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| posted on 9/11/13 at 01:32 PM |
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thats superb bob! power to weight ratio improving rapidly for no cost! keep at it
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daniel mason
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| posted on 11/11/13 at 10:29 PM |
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insanity pure cardio!
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daniel mason
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| posted on 14/11/13 at 07:18 PM |
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tuesday 12/11/13
insanity plyometric cardio circuit
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daniel mason
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| posted on 14/11/13 at 07:22 PM |
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500m run warmup
5 mins strtching
wendler 5 squat.
20kg x 8 rep warmup
52.5kg x 5 reps
62.5kg x 5 reps
72.5kg x 5 reps
wendler 5 deadlift
60kg x 10 warmup
95kg x 5 reps
107.5kg x 5 reps
120kg x 5 reps
seated leg press
93kg 6 reps
79kg x 8 reps
back extensions
1 x 15 reps
pullups
1 x 10 reps
1 x 8 reps
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daniel mason
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| posted on 28/11/13 at 08:52 PM |
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monday 18/11/13
1km row warmup. 4.04
stretching
wendler 3 bench
60kg x 10 warmup
80kg x 3 reps
90kg x 3 reps
100kg x 3 reps
60kg x 14 rep (faliure)
incline bell press
30kg x 10 rep
24kg x 12 rep
20kg x 16 rep
incline flye
14kg x 10 rep
12kg x 15 rep
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daniel mason
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| posted on 28/11/13 at 08:53 PM |
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wed 20/11/13
insanity pure cardio
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daniel mason
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| posted on 28/11/13 at 08:54 PM |
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monday 25/11/13
5 rounds no rest of 15 pressups-15 situps-15 squats
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daniel mason
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| posted on 28/11/13 at 09:02 PM |
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wed 27/11/13
500m run warmup
stretching
wendler 3 shoulder press
20kg x 8 rep warmup
40kg x 8 rep warmup
47.5kg x 3 rep
60kg x 3 reps (no 15kg plates spare so had to use 20's, weight shoul have been 55kg)
62.5 kg x 5 reps
50kg x8 reps
40kg x 10 reps
seated bell press
24kg x 10
20kg x 10
18kg x 12
SDHP
35 kg x 10
35kg x 10
35kg x 10
bell side raises
12kg x 10
12kg x 10
dips
1x 15 rep
1x 15 rep
wendler 3 squat
40kg x 8 warmup
57.5kg x 3
67.5kg x 3
77.5kg x 6
front squat
50kg x 5 rep
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