i am going to start my training log on here and update each workout so i can keep a log of all times,weights,reps etc. and look back on them to see my gains.
1st thing is im not overly fit but fairly fit. used to play loads of football until i did the cruciate,and since then slow progress.
im 5'10" and 12st7 as of today.
my 1x rep maxes are as follows
bench 110kg
s press 60kg
squat 80kg (low as my knee is not strong)
dedlift 125kg

my aims by 2014 are;
bench 140kg
press 85kg
squat 100kg
deadlift 175kg

i sterted wendler strength a few months back but didnt really stick to it and also do crossfit but not seriously. i intend on implementing both a lot more serious and today i started getting myself back into training after 2 weeks off gym and a week of sicknes but here goes.

500m run as warmup
500m row as warmup with 1st 100 arms only,2nd 100 legs only, last 300 both
10 minutes stretching.

weights were light today
3 sets of 60kg bench press x 12 reps,
3 sets of 60kg push press x 1 rep
2 sets max rep pullups

then as crossfit was a rest day on main page i did a modified 'helen' from 2 days ago
3 rounds as fast as possible of;
400m run
21x 20kg dumbbell swings
12x 60 kg lat pulls (pull ups if possible)
time was 14.28

[Edited on 3/1/13 by daniel mason]

Hate to ask but you might need to take account of your age, cardio max intake etc etc
Being in the 40+ category i had to change my expectations a bit

31 years young mate. got plenty of time yet!

physical peak is supposed to be at 32 for a male "allegedly" so you aint got long. lol
and its a very quick slippery slope towards 40 and after 40 i'll let you know in march once ive hit 41

I'm unsure why you'd be posting this on here?! I know this is the 'Non-car chat' but you'd be better off using one of the many online fitness sites. I've coninued with http://www.fatsecret.co.uk/ to aid my weightloss/fitness regime!

just incase anyone wants to follow,or needs advice. i thought it was as good a place as any to keep a record. the fitness sites seem full of people trying to embarrass or get one over on each other

Cannot see any harm in this, it is non car chat after all.

I will hit 50 this year, used to do a few weights when in my late teens, started working rota and that all stopped, my max bench then was 250lb once off, decided to restart about 6 months ago and feel much better for it.

Reason for starting again, mostly because I started struggling lifting and doing general things that would have been easy 20 years ago leading to a feeling that I was letting myself fail before my time, simple things like lifting wheels onto car studs when jacked up catch you out.

I tried my old weight regimes, 12 reps, increase weight drop to 10 reps then finish by increasing weight again to 8 reps, although seeing good gains this resulted in joint ache so I have moved to the 5/3/1 routine which is much better.

Warm up, 20 reps 1/2 my max lift load, followed by 15 reps adding 5kg, drop to 10' another 5kg then do the 5/3/1 so jump to maybe 85% of my max lift and do 5 add 5kg do 3 then another 5kg and 1 lift waiting less than 1 minute between reps through all of this.

This has given me good fitness and strength gains without the joint ache

I try and go every 3 days minimum and have now improved my overall strength in the last 6 months by 25%, no where near what I could do at 20 but it does make me much more useful.

Started weighing 13 stone 8lb dropped to high 12's now back to 13 stone 3lb with a better shape.

My max lift is now probably around 100kg bench, 5'9" high.

I also swim a few lengths after each session as this really stretches the muscles out.

[Edited on 3/1/13 by mark chandler]

good work mark. i do the wendler 5-3-1 and assistance work, then the daily crossfit workout which are tough.

I think it's good that you've put a thread up on this especially as we're the same age I'm a tad lighter but a bit smaller aswell and it gives me something to compare my workout and progress against. I started going to the gym at the beginning of December.

I will post my workout up on here tomorrow, too tired to try and think what I've been doing just now ( was in the gym at 9 this morning lol).

Have you been taking any protein? I've started taking whey protein this week Nader advice from my regular gym attending mates.

**edit that - just realised I'm 32 going on 33.... Haha where did the last year and a half go!**

[Edited on 4/1/13 by johnny chimpo]

hi there. i dont take any supplements at all and try to eat strict paleo 6 days a week so no processed foods at all.
no chocolate,crisps,chips,pasta,rice,bread,fizzy pop etc

lots of fruit,veg,nuts,eggs,meat,root vegetables like sweet potato,water.
start your own thread mate so we can browse through without looking for pages and pages on one thread

one thing i would say is i would recommend doing a strength programme with relatively high weight like wendler 5-3-1 then something like crossfit or circuit training after it.

quote:

---

Originally posted by richardh
physical peak is supposed to be at 32 for a male "allegedly" so you aint got long. lol
and its a very quick slippery slope towards 40 and after 40 i'll let you know in march once ive hit 41

---

mon. 07/01/13 WENDLER BENCH 5,ASSISTANCE WORK AND CROSSFIT FRAN! KILLER
WARMUP; 1.5 K RUN 07.00 MINUTES
10 MINS STRETCHING
WENDLER BENCH;
60KG X 12 WARMUP SET
70KG X 5 REPS
80KG X 5 REPS
90KG X 5 REPS (FALIURE)
60KG X 12 WARM DOWN

INCLINE BELL PRESS
30KG BELLS X 8 REPS
20KG BELLS X 12 REPS
20KG BELLS X 10 REPS

CABLE CROSSOVER MACHIN FLYES;
15KG X12 REPS
15KG X12 REPS
15KG X12 REPS

CROSSFIT FRAN (MODIFIED WEIGHT) 20KG THRUSTERS (FRONT SQUAT - SHOULDER PRESS) TO PULLUPS
21X THRUSTERS
21X PULLUPS
15X THRUSTERS
15X PULLUPS
9X THRUSTER
9X PULLUP
10.06 MINUTES. AND RUINED!

AB CRUNCHES 2 X 25
LEG RAISE 1 X 20

[Edited on 9/1/13 by daniel mason]

tues 08/01/13 WENDLER S PRESS 5, LIGHT JOGGING

WARMUP. SLOW 1K RUN 06.00 MINS @10KPH
10 MINS STRETCHING

WENDLER SHOULDER PRESS
30KG WARMUP X 10
42.5KG X 5 REPS
47.5KG X 5 REPS
52.5KG X 7 REPS (faliure)
40KG WARM DOWN X 8

WENDLER SHRUGS
70KG X 5 REPS
80KG X 5 REPS
90KG X 8 REPS (faliure)

BELL SIDE RAISES
10KG X 10 REPS
10KG X 10 REPS

1K RUN @10KPH WARM DOWN 06.00 MINS.
10 MINS STRETCHING

#NO CROSSFIT AS LEGS ARE STILL DESTROYED FROM FRAN YESTERDAY#

[Edited on 9/1/13 by daniel mason]

1K RUN WARMUP. 5.00 MINS
10 MINS STRETCHING + MOBILITY WORK

WARMUP;
AIR SQUAT X 5 REPS
20 KG OVERHEAD SQUAT X 5 REPS
20 KG FRONT SQUAT X 5 REPS

WENDLER 5 FRONT SQUAT.
40KG X 5 REPS
45KG X 5 REPS
50KG X 7 REPS

ASSSITANCE WORK
3X BACK EXTENSION SETS X 15 REPS

CROSSFIT 05/01/13 OVERHEAD SQUATS 5 INCREASING SETS OF 3 REPS
20KG X3
22.5KG X3
25KG X3
27.5KG X3
30KG X 3

CROSSFIT 08/01/13 5X SINGLE REP INCREASING SPLIT JERK
40KG
45KG
50KG
55KG
60KG

1 k warmup run 5.00 mins
10 mins stretching.

WENDLER 5 DEADLIFT
70KG WARMUP X 8 REPS
90KG X 5 REPS
100KG X 5 REPS
110KG X 5 REPS (faliure)
60kg x 10 reps warmdown

LAT PULL DOWNS
75KG X 6 REPS
80KG X 6 REPS
80KG X 6 REPS

BENT OVER REAR RAISES. DUMBBELLS
4KG X 12 REPS
4KG X 12 REPS
4KG X 12 REPS

3 CYCLES OF
5X PULLUPS
10X PRESS UPS
15X AIR SQUATS.

1.5k warmup 8.30mins
10 mins stretching

WENDLER 3 BENCH
60kg X 10 REPS WARMUP
80KG X 3 REPS
90KG X 3 REPS
100KG X 3 REPS
60KG X 15 REPS WARMDOWN.

MACHINE CHEST PRESS
73 KG X 10 REPS
79KG X 8 REPS
86KG X 6 REPS

CROSSFIT 06/01/13 'CINDY' AS MANY ROUNDS AS POSSIBLE IN 20 MINS OF
5 X PULL UPS
10 X PRESS UPS
15 X SQUATS

IN 20 MINS I GOT 15 ROUNDS PLUS 4 PULLUPS. VERY TOUGH THIS WAS.IT WAS MY FIRST TIME DOING IT!

AB WORK. LEG RAISES
500M RUN WARMDOWN

1k warmup. 5.15 mins
10 mins stretching

WENDLER 3 SHOULDER PRESS;
20KG X 12 REPS WARMUP
45KG X 3 REPS
50KG X 3 REPS
55KG X 6 REPS (faliure)
30KG X 12 REPS WARMDOWN

SHRUGS
80KG X 10 REPS
80KG X 10 REPS
80KG X 10 REPS

DUMBBELL SIDE RAISES
12KG BELLS X 10 REPS
12KG BELLS X 10 REPS
12KG BELLS X 10 REPS

6 X HANGING KNEES TO ELBOWS
6 X HANGING LEG RAISES

500M RUN WARM DOWN

Good luck with your plan ...

140KG Bench ... Hmmm rather you than me

Im 21 , managed 120kg bench last summer not done it since mind ...

Pepole that say its over are 40 are mad.. My freinds old mans 50+ hes been in and out of the gym all his life and still comes in and shows all us young ones up !!! And he not just a beefer he still looks in great shape also.... Ovisly he picks up injurys more easyer now but hes not out of place there ....


Ryan

120KG BENCH IS PRETTY IMPRESSIVE.

2K ROW WARMUP 8.55 MINS (LEVEL 10 ON CONCEPT 2 ROWER)
10 MINS STRETCHING

WENDLER 3 FRONT SQUAT
30KG X 10 REPS WARMUP
45KG X 3 REPS
50KG X 3 REPS
55KG X 5 REPS (faliure)
30KG X 8 REPS WARMDOWN

SEATED LEG PRESS
45KG X 12 REPS
45KG X 12 REPS
45KG X 12 REPS

RDL'S
50KG X 10 REPS
50KG X 10 REPS
50KG X 10 REPS

6 X KNEES TO ELBOWS
15 X BOX JUMPS (20" BOX)
500M RUN WARMDOWN

Jesus I'm tired just reading that!! Must get back in the gym............

quote:

---

Originally posted by daniel mason
120KG BENCH IS PRETTY IMPRESSIVE.

2K ROW WARMUP 8.55 MINS (LEVEL 10 ON CONCEPT 2 ROWER)
10 MINS STRETCHING

WENDLER 3 FRONT SQUAT
30KG X 10 REPS WARMUP
45KG X 3 REPS
50KG X 3 REPS
55KG X 5 REPS (faliure)
30KG X 8 REPS WARMDOWN

SEATED LEG PRESS
45KG X 12 REPS
45KG X 12 REPS
45KG X 12 REPS

RDL'S
50KG X 10 REPS
50KG X 10 REPS
50KG X 10 REPS

6 X KNEES TO ELBOWS
15 X BOX JUMPS (20" BOX)
500M RUN WARMDOWN

---

im fully aware of how they work. been rowing on them for 10 years!

quote:

---

Originally posted by daniel mason
im fully aware of how they work. been rowing on them for 10 years!

---

more resistance on legs and lower back as i was training legs and not cardio!
wanted muscle fatigue over cardio work so did 2k.

tonight was wendler 3 deadlift. back work.

1k run warmup 5.30 mins
10 mins stretching

deadlift
60kg x 8 reps warmup
95kg x 3 reps
105kg x 3 reps
115kg x 6 reps (faliure)
80kg x 8 reps warmdown

seated row
70kg x 10 reps
75kg x 8 reps
80kg x 8 reps

dead hang pullups
8reps
6 reps
6 reps

2 handed dumbbell swings
1 set of 12 reps @20kg

15 minute random hill run on treadmill. level 10 @10kph and 9.5kph

60 x ab crunches
5 x L-sit holds

Just looking at your seated row reps..... I must be a weakling, im only managing 25kg x10 (3 sets) lol.

This post has been on my mind. Had a play around boxing with my daughter (age 16) on the weekend, I'm 41.

OK she's not your average girl, well versed in mixed martial arts training 3/4 days a week and mega fit.

I thought I was going to have a heart attack, I'm the wrong side of 20 stone, I need to get fit

We've a Concept rower, any good links or routines?

ive done a fair bit of boxing and found it tough,but id recommend compound exercises with weights if you feel upto it. building muscle is a very good aid to losing bodyfat.
try several reps at a light weight to get used to the moves. then build up. things i would try first are;
1;squat. this will strengthen your legs,lower back and core massively.
2;thrusters. this is a squat with the bar on your front delts under your chin but when you get to the top of the squat,do a shoulder press. theses are a killer and are a staple exercise when doing crossfit.
3,for fitness id recommend burpees. im sure your daughter will be familiar with these iff doing mma or boxing, one of the crossfit exercises is total number of burpees in 7 minutes. its really tough

id take a look at the crossfit site and scale the wokouts down in weight or reps if too tough. most you can do at home and are really good!

10 MINS RANDOM HILL RUN
10 MINS STRETCHING

WENDLER 5-3-1 BENCH PRESS
60KG X 10 WARMUP
85KG X 5 REPS
95KG X 3 REPS
105KG X 3 REPS (faliuire)
60KG X 18 REPS WARMDOWN (faliure)

INCLINE DUMBBELL PRESS
30KG BELLS X 8 REPS
24KG BELLS X 10 REPS

SEATED MACHINE CHEST PRESS
59KG X 10 REPS
59KG X 10 REPS

CROSSFIT 'FIGHT GONE BAD' MODIFIED TO 4 MINUTE ROUNDS WITH NO ROW ON MINUTE 5.
3 ROUNDS OF,
10KG SQUAT TO OVERHEAD PRESS
30KG SUMO DEADLIFT HIGH PULL (SDHP)
20" BOX JUMPS
30KG PUSH PRESS
EACH EXERCISE FOR 1 MINUTE MAKING A 4 MINUTE ROUND WITH 1 MINUTE REST BETWEEN EACH 4 MINUTE ROUND TAKING A TOTAL OF 14 MINUTES. AS MANY REPS AS POSSIBLE EACH ROUND.

ROUND 1 X 73 REPS
ROUND 2 X 66 REPS
ROUND 3 X 63 REPS

2 MINUTE WALK WARMDOWN. TIRED!

10 MINS RANDOM HILL RUN WARMUP @9.7KPH
5 MINS STRETCHING

WENDLER 5-3-1 SHOULDER PRESS
20KG X 12 REPS WARMUP
40KG X 6 REPS WARMUP
50KG X 5 REPS
55KG X 3 REPS
60KG X 6 REPS (faliure)
30KG X 16 REPS (faliure warmdown)

SHRUGS
70KG X 12 REPS
75KG X 10 REPS
80KG X 10 REPS

SIDE RAISES
10KG X 10 REPS
10KG X 10 REPS

FRONT RAISES
10KG X 10 REPS (EACH ARM)
10KG X 10 REPS (EACH ARM)

3 SETS 15 REPS BACK EXTENSIONS
2 X 5 SECOND L-SITS
6X TOES TO BAR

[Edited on 25/1/13 by daniel mason]

1k run warmup at 10.7 kph
5 mins stretching

WENDLER 5-3-1 FRONT SQUAT
20KG OVERHEAD SQUAT X 8 REPS WARMUP
20KG FRONT SQUAT X 6 REPS WARMUP
50KG X 5 REPS
55KG X 3 REPS
60KG X 65 REPS

SEATEG LEG PRESS
10 REPS (cant remember weight)
8 REPS HEAVY
8 REPS HEAVY
(need to check on weights used as its a stack an i forgot to write it down)

30 KG X 8 REPS OVERHEAD SQUAT

8 X 14KG DUMBBELL SQUAT SNATCH LEFT ARM
8 X 14KG DUMBBELL SQUAT SNATCH RIGHT ARM
8 X 14KG DUMBBELL SQUAT SNATCH LEFT ARM
8 X 14KG DUMBBELL SQUAT SNATCH RIGHT ARM

20 X BACK EXTENSIONS

3 SETS HANGING L-SITS
8 X TOE TO BAR
6 X KNEE TO ELBOW

500M RUN AT 11.5 KPH WARMUP (didnt want to do too much as heavy deads coming)
5 MINS STRETCTHIN
WENDLER 5-3-1 DEADLIFT. BACK WORK. LAST HEAVY WORKOUT BEFORE NEXT WEEKS DELOAD,CARDIO AND CROSSFIT WEEK.
DEADLIFT;
50KG X 10 REPS WARMUP
100KG X 5 REPS
110KG X 3 REPS
120KG X 6 REPS (faliure)
50kg x 10 REPS WARMDOWN

DUMBBELL SINGLE ARM BENT OVER ROWS;
2 SETS 10 REPS EACH ARM

HANG CLEANS
50KG X 6 REPS
50KG X 6 REPS
50KG X 6 REPS

SEATED ROWS;
60KG X 12 REPS
60KG X 12 REPS

JUMPING PULLUPS
3 X SETS 15 REPS

8 X TOES TO BAR
6 X KNEES TO ELBOWS
8 X TOES TO BAR
6 X KNEE TO ELBOW

2K ROW ON CONCEPT 2 LEVEL 8. IN 8 MINS 53S

fast ish 1k run in 4.44 mins
5 mins stretching

CROSSFIT LYNNE from 13/01/13 (on crossfot site)
is bodyweight bench press (so 80kg for me) and pullups. 5 sets of each with no real time limit. maximum reps per set!
BENCH @80KG 8 reps, 7 reps,7 reps,6 reps,7reps
PULLUP 9 REPS, 8 REPS,6REPS,7 REPS,7 REPS

CROSSFIT (D WOD FROM 25/01/13) MODIFIED TO 50 X HANDSTAND PUSH UPS FOR TIME!
50 X HSPU IN 4 MINS 33 SECS!

2X SETS 15 REPS BACK EXTENSIONS
10 X HANGING KNEE TO ELBOW
10 X HANGING TOE TO BAR
8 X HANGING LEG RAISES

2 MINUTE WALK WARMDOWN

1.5 K RUN WARMUP.8 MINS
10 MINS STRETCHING AND MOBILITY

CROSSFIT GWEN (FULL CLEAN AND PRESS,TOUCH AND GO EACH REP SO BAR CANNOT BE RESTED ON GROUND AT ALL.ANY REST MUST BE DONE WITH BAR ON THIGHS! #FOREARMBURNER) MAX WEIGHT POSSIBLE,SAME WEIGHT EACH SET.
REP RANGE IS 15-12-9 WITH REST BETWEEN EACH SET.
40KG X 15 REPS
40KG X 12 REPS
40KG X 9 REPS

MODIFIED CROSSFIT 20/01/13. 3 ROUNDS FOR TIME OF;
10X 14KG RIGHT ARM SQUAT SNATCH
15X BALL CRUNCHES
10X 14KG LEFT ARM SQUAT SNATCH
10X HANGING LEG RAISES
WHICH TOTALS 60X SQUAT SNATCH,45 CRUNCHES,30 HANGING LEG RAISES
9 MINS 4 SECONDS!

5 MINS EXERCISE BIKE WARMDOWN

[Edited on 29/1/13 by daniel mason]

1k warmup run at 10.5 kph
5 mins stretching.

WENDLER 5 BENCH PRESS

60KG X 8 REP WARMUP
72.5 KG X 5 REPS
82.5 KG X 5 REPS
92.5 KG X 6 REPS (FALIURE)
60 KG X 12 REPS WARMDOWN

DUMBBELL BENCH PRESS
30KG BELLS X 10 REPS
30KG BELLS X 9 REPS

CROSSOVER MACHINE FLYES
3 SETS OF 20KG (4 PLATES) X 10 REPS

MODIFIED CROSSFIT 'CHEIF'
3 X 3 MINUTE ROUNDS OF; (AS MANY CYCLES AS POSSIBLE IN 3 MINS)
3 X 55KG POWER CLEANS
6 X PRESS UPS
9 X SQUATS
WITH 1 MINUTE REST BETWEEN ROUNDS
ROUND 1 = 4 X FULL CYCLES
ROUND 2 = 4 X FULL CYCLES PLUS 2 X POWER CLEANS
ROUND 3 = 3X FULL CYCLES PLUS 3 CLEANS,6 PUSH UPS AND 3 SQUATS

45 AB CRADLE CRUNCHES
35 AB CRADLE CRUNCHES
40 BUTTERFLY KICKS
HOME!

NIGHT OFF THE WEIGHTS TONIGHT SO DID
'INSANITY CARDIO POWER AND RESISTANCE CIRCUIT TRAINING' I LOVED IT!

bit short of time this week and did insanity cardio yesterday so today i combined 2x wndler 5 workouts. shoulder press and legs;
1k run warmup @10.8kph
5 mins stretching

WENDLER 5 PRESS
30KG X 8 REP WARMUP
45KG X 5 REPS
50KG X 5 REPS
55KG X 6 REPS (faliure)

WENDLER SQUAT;
all bars were in use tonight as gym was busy so did seated leg press
45kg x 8 REP WARMUP
73KG X 5 REPS
79KG X 5 REPS
86KG X 21 REPS (THIS WAS TOO LIGHT BUT I DIDNT KNOW WHAT WEIGHT TO USE AS I NEVER USE THIS MACHINE)

OVERHEAD SQUAT
30KG X 8 REPS
30KG X 6 REPS

BACK SQUAT
40KG X 12 REPS

WENDLER 5 DEADLIFT
70KG X 8 REP WARMUP
95KG X 5 REPS
105KG X 5 REPS
115KG X 5 REPS

1SET 7 REPS DEAD HANG PULLUPS
1 SET 30 REPS HYPEREXTENSIONS

5K ON TREADMILL 29 MINS 30

500m run warmup
stretching
wendler bench 3
60 kg x 8 rep warmup
77.5 kg x 3 rep
87.5kg x 3 rep
97.5 kg x 5 rep
62.5 kg x 15 reps warmdown

cable flyes
12 reps x 20kg
12 reps x 20kg
12 reps x 20kg

seated machine press
73kg x 10 reps
73kg x 10 reps

power cleans
1x 65kg
1x 67.5kg
1x 70kg
1x 72.5 kg
1x 75kg

1k run @ 10.8kph
5 mins stretching

WENDLER 3 SQUAT
30kg x 8 warmup
47.5 X 3 REPS
52.5 X 3 REPS
57.5 X 5 REPS

CROSSFIT HANGING SQUAT CLEANS
7 SETS OF 2 INREASING WEIGHT EACH TIME
35KG - 37.5KG - 40KG - 42.5KG - 45KG - 47.5KG - 50KG

CROSSFIT 800'S 3 X 800M RUNS WITH 2 MINS REST BETWEEN
800x1= 3MINS 38 secs
800x2= 3MINS 45 secs
800x3= 3MINS 29 secs

I'm just getting back into weights too, did a lot last year but my diet was all wrong so i was strong but no definition. Going for getting size and a bit more cut this year!

what programme are you runnig sean?
i can recommend wendler 5-3-1 if your after long term strength gains

had a week off to rest last week and getting back to it this week.
so today i did insanity cardio power and resistance warmupo plus stretching to get me ready for this week

1K RUN WARMUP 5 MINS
10 MINS STRETCHING

WENDLER 3 DEADLIFT;
60 KG X 10 REP WARMUP
97.5 KG X 3 REPS
107.5 KG X 3 REPS
117.5 KG X 7 REPS FALIURE

18 WEIGHTS ON STACK SEATED ROW X 6 REPS
18 WEIGHTS ON STACK SEATED ROW X 8 REPS

MODIFIED CROSSFIT COSISTING OF 5 ROUNDS FOR TIME OF
7X 50KG OVERHEAD PUSH JERK
5X PULLUPS
7X BURPEES
COMPLETETED IN 9 MINS 15 SECS. THIS WAS VERY TOUGH ON THE SHOULDER PRESS AND LEGS!

10 X BODYWEIGHT TRICEP DIPS
10 X BODYWEIGHT TRICEP DIPS
15 X CLOSE HAND TRICEP PRESS UP

25 X AB CRADLE CRUNCHES
10 X STRAIGHT LEG AB CRADLE CRUNCH WITH LEG RAISE
10 X STRAIGHT LEG AB CRADLE CRUNCH WITH LEG RAISE
7 X HANGING KNEES TO ELBOW

6 K ON EXCERSISE BIKE IN 14 MINS 25 AS WARMDOWN/CARDIO
5 MINS STRETCHING
HOME!

light jog. (as running later)
5 mins stretching

WENDLER 5-3-1 BENCH
60KG X 10 WARMUP
77.5KG X 5 REPS
92.5KG X 3 REPS
107.5KG X 4 REPS (faliure)
70KG X 12 REPS
60KG X 10 REPS

SEATED BENCH PRESS
73KG X 8 REPS
73KG X 8 REPS

5K ON TREADMILL INCLUDING LAST 2 K IN SPRINTS OF 1 MINUTE @14KPH FOLLOWED BY 45 SECS WALKING REPEATED
2K EXCERCISE BIKE WARMDOWN.
5 MINS STRETCHING

had the man flu last week so didnt make but back with a bang tonight!

1k run 5mins 6 secs
5 mins stetching

WENDLER 5-3-1 SHOULDER PRESS
40KG X 8 WARMUP
52.5 KG X 5 REPS
57.5 KG X 3 REPS
62.5 KG X 5 REPS (faliure)
40 KG X 10 WARMDOWN

SHRUGS
80KG X 10 REPS (HOLDING AT TOP)
80KG X 8 REPD (HOLDING AT TOP)

CROSSFIT GRACE. 30 REPS AS FAST AS POSSIBLE OF GROUND TO OVERHEAD (I CHOSE POWER CLEAN-PUSH PRESS.
42.5 KG X 30 REPS IN 3 MINS 49 SECS. forearm killer!

4kg side raises holding at top and not lowering fully
4kg x 10 reps
4kg x 10 reps

30 x close grip push ups
10 x tricep dips

5 mins ab work
5mins ok bike warmdown

UPDATE; the gym now has a proper squat rack so i can move from front to back squat and up weight a bit!

500m run warmup
5 MINS STRETCHING

WENDLER 5-3-1 BACK SQUAT
20KG X 8 REP WARMUP
45KG X 5 REPS
55KG X 3 REPS
65KG X 6 REPS (felt a bit light for back squat)
80KG X 4 REPS

SEATED LEG PRESS
73KG X 12 REPS
66KG X 12 REPS

OVERHEAD SQUAT
40KG X 3 REPS
40KG X 3 REPS
40KG X 3 REPS

1k run warmup 5mins 30
5 mins stretching

deadlift;
60kg x 8 warmup
90kg x 5 warmup

WENDLER 5-3-1 DEADLIFT
5 REPS 110KG
3 REPS 120KG
4 REPS 130KG (faliure)

DUMB-BEL BENT OVER ROWS
30 KG X 10 REPS
30KG X 8 REPS

WIDE GRIP SEATED ROWS
8 REPS X 12 WEIGHTS ON STACK
8 REPS X 12 WEIGHTS ON STACK

PULL UPS.
8 REPS
7 REPS
7 REPS

CROSSFIT; AMRAP IN 10 MINS OF 5 x 52.5kg shoulder to overhead (split jerk), 10 x 52.5 kg deadlift, 12 x 20" box jumps

IN 10 MINS I GOT; 5 ROUNDS PLUS 5 SHOULDER TO OVERHEAR AND 6 DEADLIFTS. a bit dissapointed with this really! should have done more

500m run warmdown

1k run warmup
5 mins stretching

bench press
60kg x 10 warmup

WENDLER 5 BENCH PRESS
75KG X 5 REPS
85KG X 5 REPS
95KG X 5 REPS (faliure. struggled again tonight. old age i think)

60kg x 10 warmdown
60kg x 10 warmdown

seated bench press
86kg x 10 reps
79kg x 8 reps
73kg x 8 reps

dumb bell chest flyes
12kg x 10 reps
12kg x 10 reps

5km on exercise bike in 12 mins,between 80 and 100 rpm and level 8-15
40 x ab crunches
stretching
home

really busy at work at moment. but managed to get to gym tonight.
1k run warmup 5 mins 30
5 mins stretching.
1 set 8 reps 20kg squat warmup

WENDLER 5 SQUAT
5 X 50 KG
5 X 60 KG
6 X 70KG
8 X 50 KG WARMDOWN,

MORE STRETCHING AND MOBILITY WORK ON UPPER BODY BEFORE TONIGHTS CROSSFIT.

CROSSFIT. 12 MINS AS MANY ROUNDS AS POSSIBLE OF
35KG SHOULDER PRESS X 4
35KG SUMO DEADLIFT HIGH PULLS X 8
35KG FRONT SQUAT X 12
MANAGED 4 FULL ROUNDS (really struggled on the squats as my knee is poo)
1k on bike warmdown. then to watch england

[Edited on 26/3/13 by daniel mason]

500m run warmup
5 mins stretching

20KG X 12 shoulder press warmup
30KG X 5 shoulder press warmup

WENDLER 5 SHOULDER PRESS
42.5KG X 5 REPS
50 KG X 5 REPS
57.5KG X 8 REPS (faliure)

SHRUGS
100KG X 8 REPS (faliure)
90KG X 12 REPS (faliure)
80KG X 15 REPS (faliure)

DUMB BELL SIDE RAISES
12KG X 10 REPS
12KG X 10 REPS
10KG X 12 REPS

CROSSFIT. 7 MINS AS MANY ROUNDS AS POSSIBLE OF 3X 45KG CLEAN AND JERK, 3X HANGING TOE TO BAR,3X 45KG CLEAN AND JERK 6 TOE TO BAR, 3X C+J, 9X TOE TO BAR AND SO ON
IN 7 MINS I GOT
3X C+J
3X TOE TO BAR
3X C+J
6X TOE TO BAR
3X C+J
9X TOE TO BAR
3X C+J
12 TOE TO BAR
3X C+J
3X TOE TO BAR (THEN TIME RAN OUT)

1K RUN WARMDOWN IN 6 MINS

500m run warmup
stretching

60kg deadlift x 8 rep warmup

WENDLER 5 DEADLIFT
90 KG X 5
105KG X 5
120KG X 6 (faliure)
60KG X 8 WARMDOWN
PULLUPS
3 SETS MAX REPS
10 REPS
8 REPS
7 REPS

RDLS (straight leg deadlift)
60KG X 10 REP
60KG X 10 REP
60KG X 10 REP

CROSSFIT. FOR TIME OF
1000M ROW
20 X GHD SITUP
750M ROW
40 X HANGING LEG RAISES
500M ROW
60 X SITUPS
COMPLETED IN 14 MINS 54 SECS. GOOD WORKOUT THIS WAS!

[Edited on 3/4/13 by daniel mason]

500m run warmup. slow as i have a lot of running to do later in crossfit!
stretching

60kg x 10 rep bench press watmup

WENDLER 3 BENCH PRESS
75 KG X 3 REPS
87.5 KG X 3 REPS
100KG X 4 REPS
60KG X 12 REP WARMDOWN

3 sets 10 reps of full bodyweight tricep dips

3 x sets 10 reps cable flyes (5 weights on stack)

crossfit, 8 x 400m sprints with 90 secs between for a total of 3.2km
400 x 1 =1.57
400 x 2 =1.57
400 x 3 =1.55
400 x 4 =1.52
400 x 5 =1.52
400 x 6 =1.50
400 x 7 =1.49
400 x 8 =1.44

this was a hard one to judge on a treadmill as if you push too hard on the first few,youll never make it to 8 rounds.
so bit by bit i got quicker!

60x ab crunches
stretching.
home
chicken stir fry

500m run warmup.
5 mins stretching

20kg x 8 rep squat warmup
10x jumping squat warmup

wendler 3 squat
50kg x 3 rep
60kg x 3 rep
70kg x 8 reps

20kg x 10 rep shoulder press warmup

wendler 3 shoulder press
50kg x 3 rep
55kg x 3 rep
60kg x 5 rep

barbell shrugs
100kg x 10 reps
90kg x 12 reps
60kg x 15 reps

side raises
12kg x 10 rep
12kg x 10 rep
12kg x 10rep

crossfit d/wod sit ups to 35kg squat cleans. as fast as possible. damm hard this was
30x situps
15x squat cleans
24x situps
12x squat cleans
18x situps
9x squat cleans
12x situps
6x squat cleans
6x situps
3x squat cleans

completed this in 10mins 2 secs which i thought was good as it was so hard!
3km on exercise bike in 7mins 30 secs as warmdown

I think it's time to post a pic of yourself in your speedo's...

you really wouldnt want to see that!
the bulge in the trunks would make you feel very very inadequate!
and my beer belly might put you off your lunch!

More like the budgie in your spee........................

For my excorsise tonight, i ran downstairs, coz the call DINNER'S READY, was made

so i picked up my spag bole (good for carbs) and two tinnies of fosters, and ran upstairs

Bugger,left the spoon and fork in the kitchen so ran downstairs, and collected another tinnie, and back up

bliss, i must of lost about .00000005 kg in that !!

well done steve! a fantastic workout! only critisism is forsters is too weak! stella is the future

500m (cocept 2 level 10) row 1min 53 secs
5 mins stretching

60kg deadlift x 6 rep warmup

WENDLER 3 DEADLIFT
97.5KG X 3 REPS
110KG X 3 REPS
122.5 KG X 6 REPS (faliure)

SEATED ROW
1 SET 8 REPS X 16 WEIGHTS ON STACK

CROSSFIT;
10 R0UNDS FOR TIME OF 15X 60KG DEADLIFT AND 15XPRESSUPS FOR A 300 REP TOTAL
I COMPLETED 10 ROUNDS OF 15X 60KG DEADLIFTS AND 15 PRESSUPS IN 15MINS 29SECS. ABSOLUTE KILLER WORKOUT!
stretching.home!

"well done steve! a fantastic workout! only critisism is forsters is too weak! stella is the future"

glad you liked my evening workout !!

yesterdays was a full 1 hr 30 on the excorise bike during the shanghai grand prix, i was cycling round the track at VERY high speed

AND I AM NOT JOKING

500m run wearmup.
5 mins stretching

60kg bench press x 8 warmup

WENDLER 5-3-1 BENCH PRESS
80KG X 5 REPS
95KG X 3 REPS
110KG X 3 REPS (faliure)

cable crossover chest flyes @4 weights on stack
set 1= 10 reps
set 2= 10 reps
set 3= 10 reps

tonights crossfit was 5 rounds for time of 500m row(concept 2 level 10) and 15x bench press @73kg on seated bench machine for a total of 2500m on rower and 75 x bench presses @73kg
i completed this in 16 mins 29 secs it was tough!

ab crunches;
set 1 = 30 reps
set 2 = 30 reps

home!

I am 65 in july, 5'9" and 17 stone,
Currently in hiding as part of the Fitness Protection Program.

^^ enjoy the kit car. forget the fitness!

500m run warmup
5mins stretching

20kg shoulder press warmup x 8 reps

WENDLER 5-3-1 SHOULDER PRESS

50KG X 5 REPS
57.5 KG X 3 REPS
65KG X 3 REPS

SHRUGS
100KG X 8
90KG X 10
80KGX 12

20KG SQUAT WARMUP X 8

WENDLER 5-3-1 SQUAT
60KG X 5
70KG X 3
80KG X 5

THRUSTERS
40KG X 5 REPS
47.5 KG X 5 REPS

HYPER EXTENSIONS
3 SETS 15 REPS

750m run warmup

70kg x 6 rep deadlift

WENDLER 5-3-1 DEADLIFT
105KG X 5 REP
120KG X 3 REP
135KG X 4 REP (faliure)

pullups;
3 x sets of 8 reps

seated rows
8 reps with 16 weights on stack
6 reps with 20 weights

rear dumbbell raises
2x sets of 12reps @ 8kg bells

15 x hanging leg raises.

crossfit; 7x single rep overhead squat for total load
1= 30kg
2 =35kg 65
3 = 37.5kg 102.5
4 = 40kg 142.5
5 = 42.5kg 185
6 = 42.5kg 227.5
7 = 42.5kg 270 total

250m warmdown run

750m run warmup
stretching

60kg bench press x 10 warmup

WENDLER 5 BENCH PRESS
72.5 KG X 5 REPS
85 KG X 5 REPS
97.5 KG X 7 REPS (faliure)
60kg x 18 rep warmdown

incline bell bench press
30kg bells x 10 reps
24kg bells x 12 reps

incline bell flyes
12kg bells x 12 reps
12kg bells x 12 reps

bodyweight tricep dips
1st set 12 reps
2nd set 12 reps

crossfit 3 sets of 5 reps clean and jerk (touch and go reps,no rest)
5 x 50kg
5 x 55kg
5 x 60kg

500m run warmdown

20 KG X 8 SQUATS WARMUP

WENDLER 5 SQUAT,
52.5KG X 5 REPS
62.5KG X 5 REPS
72.5KG X 8 REPS

SEATED LEG RAISES
113KG X 7 REPS
100KG X 10 REPS
86KG X 12 REPS

RDLS
60KG X 8 REPS
60KG X 8 REPS

HYPER EXTENSIONS
1 SET 20 REPS

CROSSFIT TODAY;
4 ROUNDS FOR TIME OF 400M SPRINT + 50 BODYWEIGHT SQUATS FOR A 1.6K TOTAL RUN AND 200 SQUATS
THIS TOOK ME 16MINS 13 SECS AS MY LEGS HAD ALREADY DONE SOME HARD (for me) LIFTING. THIS WAS HARDER THAN YOU THINK AS AFTER THE 1ST 50 SQUATS YOUR LEGS ARE BURNING LIKE MAD FOR THE REST OF THE WORKOUT

[Edited on 29/4/13 by daniel mason]

1.5 km jog warmup in 9 mins
5MINS STRETCHING

20kg shoulder press x 8 rep warmup

WENDLER 5 SHOULDER PRESS
45KG X 5 REP
52.5KG X 5 REP
60KG X 7 REP

SHRUGS
100KG X 10 REPS
90KG X 12 REPS
80KG X 12 REPS

CROSSFIT SHOULDERS; MAX LOAD,
5X SINGLE REP PRESS
5X 3 REP PUSH PRESS
5X 5 REP PUSH JERK

1X 65KG. 1X 65KG. 1X 65KG. 1X 65KG. 1X 65KG.
3X 60KG. 3X 60KG. 3X 60KG. 3 X 57.5KG. 3X 57.5KG
5X 55KG. 5X 55KG. 5X 52.5KG. 5X T52.5KG. 5X 50KG

ABS
12X HANGING LEG RAISES
12X HANGING LEG RAISES

20X CRUNCHES
20X CRUNCHES

8X HANGING KNEE TO ELBOW

5k road run. 27mins 50secs

1k run at 10.7 kph warmup
5 MINS STRETCHING

60kg deadlift x 10 warmup

WENDLER 5 DEADLIFT

92.5 KG X 5 REPS
107.5 KG X 5 REPS
122.5 KG X 7 REPS

PULLUPS
SET 1 = 12 REPS
SET 2 = 8 REPS
SET 3 = 8 REPS

30KG BELL BENT OVER ROWS
SET 1 = 10 REPS (each side)
SET 2 = 10 REPS (each side)

HYPER EXTENSIONS

1 SET X 15 REPS

500m run at 10.7 kph warmup

5 mins stretching.

60KG BENCH PRESS X 10 WARMUP

WENDLER 3 BENCH PRESS
80KG X 3 REPS
92.5KG X 3 REPS
105KG X 3 REPS

80KG BENCH PRESS X 9 REPS
70KG BENCH PRESS X 10 REPS

INCLINE DUMBBELL PRESS
30KG X 10 REPS
24KG X 14 REPS

CABLE CHEST FLYES
5 WEIGHTS ON STACK X 10 REPS X 3 SETS

CROSSFIT ELIZABETH (modified to 50kg cleans and tricep dips)
21-15-9 reps of 50kg power clean to dips.
completed in 5 mins 57 secs

3km on exercise bike in 8 mins 13 on level 8 warmdown

morning before work,as ive been working late and not had time to get to gym

20 squats - 20 press ups -20 squats - 20 press ups no rest
30 squats

GYM AFTER WORK

1K RUN WARMUP 5 MINS 20SECS
5 MINS STRETCHING


30KG X 10 REP SHOULDER PRESS WARMUP

WENDLER 3 SHOULDER PRESS

52.5 KG X 3 REPS
57.5 KG X 3 REPS
62.5 KG X 5 REPS

30KG X 8 REP SQUAT WARMUP

WENDLER 3 SQUAT
52.5 KG X 3 REPS
62.5 KG X 3 REPS
72.5 KG X 6 REPS

CROSSFIT 5 SETS 1 REP CLEAN AND JERK
1; 50KG
2; 55KG
3; 60KG
4; 60KG
5; 60KG

CROSSFIT 4 ROUNDS OF 5 X DEADLIFT,5 X HANG CLEAN,5 X PUSH PRESS,5 X SQUAT INCREASING LOAD EACH ROUND
1;45KG
2;47.5KG
3;50KG
4;52.5KG

3 SETS 20 REP AB CRUNCHES

500m run warmup
5 mins stretching.

WENDLER 3 DEADLIFT
60KG X 10 WARMUP

100KG X 3 REPS
112.5KG X 3 REPS
130KG X 65 REPS (supposed to be 125kg but someone had the 2.5kg weights,so i did 130)

10 X PULLUP
8 X PULLUP

CROSSFIT 'MICHAEL'
3 ROUNDS FOR TIME OF 800M RUN - 50 BACK EXTENSIONS - 50 SITUPS FOR A TOTAL OF 2.4KM, 150 EXT AND 150 SITUPS!
COMPLETED IN 25 MINS 01 SECOND

500m run warmup
STRETCHING AND MOBILITY

WENDLER 5-3-1 BENCH PRESS

60KG X 10 REP WARMUP
82.5KG X 5 REPS
97.5KG X 3 REPS
112.5KG X 3 REPS
80KG X 8 REPS
60KG X 14 REPS

DUMBBELL FLYES
14KG X 8 REPS
14KG X 8 REPS

3.5 KM RUN IN 19.MINS 50SECS
STRETCHING

500m run warmup
stretching

WENDLER 5-3-1 squat

20kg x 10 rep warmup
62.5kg x 5 reps
72.5kg x 3 reps
82.5kg x 4 reps

MACHINE LEG PRESS
100KG X 8 REPS
93KG X 8 REPS

OVERHEAD SQUAT
3 REPS X 30KG
3 REPS X 35KG
3 REPS X 37.5KG

MACHINE LEG EXTENSIONS
10 WEIGHTS ON STACK X 8 REPS
8 WEIGHTS ON STACK X 8 REPS
6 WEIGHTS ON STACK X 28 REPS (faliure)

8 x HANGING KNEES TO ELBOW

WENDLER 5-3-1 SHOULDER PRESS
30KG X 10 REPS WARMUP
52.5KG X 5 REPS
60KG KG X 3 REPS
67.5 KG X 3 REPS
40KG X 14 REPS (faliure)

SHRUGS
100KG X 10 REPS
90KG X 12 REPS
80KG X 15 REPS

CROSSFIT. EVERY 5 MINUTES FOR 6 ROUNDS OF 200M SPRINTS (for time) + 400M RUN
this was done on treadmill so took a while to get up to speed on 200m sprints
1;53 secs @16.5 kph
2;48 secs @17.2kph
3;48 secs @17.2kph
4;50 secs @17 kph
5;50 secs @ 17kph
6;50 secs @ 17kph

5 mins stretching

15 x thrusters @ 20kg

Hi, as people on this site seem more interested in your personal training regime than supporting their troops can you please give me some advice on training for my 100km Sahara trek for help 4 heroes, I've never undertaken an adventure like this. I've recently given up smoke and drink and want to get in shape enough to trek 7km a day in hell on earth conditions! I'd appreciate any input! Many thanks.

Aaron

quote:

---

Originally posted by daniel mason
i am going to start my training log on here and update each workout so i can keep a log of all times,weights,reps etc. and look back on them to see my gains.
1st thing is im not overly fit but fairly fit. used to play loads of football until i did the cruciate,and since then slow progress.
im 5'10" and 12st7 as of today.
my 1x rep maxes are as follows
bench 110kg
s press 60kg
squat 80kg (low as my knee is not strong)
dedlift 125kg

my aims by 2014 are;
bench 140kg
press 85kg
squat 100kg
deadlift 175kg

i sterted wendler strength a few months back but didnt really stick to it and also do crossfit but not seriously. i intend on implementing both a lot more serious and today i started getting myself back into training after 2 weeks off gym and a week of sicknes but here goes.

500m run as warmup
500m row as warmup with 1st 100 arms only,2nd 100 legs only, last 300 both
10 minutes stretching.

weights were light today
3 sets of 60kg bench press x 12 reps,
3 sets of 60kg push press x 1 rep
2 sets max rep pullups

then as crossfit was a rest day on main page i did a modified 'helen' from 2 days ago
3 rounds as fast as possible of;
400m run
21x 20kg dumbbell swings
12x 60 kg lat pulls (pull ups if possible)
time was 14.28

[Edited on 3/1/13 by daniel mason]

---

not sure wheteher you are serious? as most people on here dont give a damm about my fitness programme. but care greatly about our armed forces. me included! if you actually do need help. i will advise as best i can

Would love some help, please. Lazy fu*ker and ashamed to say it, but I love our boys for what they do! Will be trekking the Sahara (100km) nov 2014 in Aid of Help 4 Heroes. No exercise experience, I know cardio is probably a good thing, that's about the extent of my knowledge! You seem very serious so all advice will be taken seriously, I'm not here to waste your time!!!

Thanks

Aaron

u2u sent. help available if required!

wendlers 5-3-1 is a very goood lifting programme for those whe dont want to plateau and who want to keep improving strength.
there is 4 wendler lifts; 1. BENCH PRESS
2. SQUAT
3. OVERHEAD SHOULDER PRESS (in front of head)
4. DEADLIFT

the programme works like this. first you need to calculate your 1 rep max and all the above lifts then
WEEK 1, 75% x 5 reps 80% x 5 reps 85% x 5+ (you must do as many as possible on this set and must be 5 or more reps)

WEEK 2. 80% X 3 REPS 85%X 3 REPS 90% X 3 REPS (as many as possible but must be 3 or more reps)

WEEK 3. 85% X 5 REPS 90% X 3 REPS 95% X 1 REP (as many as possible but must be 1 or more reps)

you do 1x wendler lift each time you train and ideally for simplicity you should take 4 weeks per cycle and do 2 x assistance exercises along side the wendler and each trime you start a new cycle up the weight by 2.5kgs

an example of a wendler would be this. for ease im saying 100kg is my 1 rep max

week 1 75kg x 5 reps. 80 kg x 5 reps. 85kg x 5+reps
week2 80kg x 3 reps. 85kg x 3 reps. 90kg x 3+ reps
week3 85kg x 5 reps 90kg x 3 reps 95kg x 1+ reps


the start of the next cycle would be

week 1 77.5kg x 5 reps. 82.5kg x 5 reps. 87.5kg x 5+ reps
week 2 82.5kg x 5 reps. 87.5kg x 5 reps .................. and so on

as well as the bench press also do 2x assistance execrcises like;
3 sets 10 reps of incline dumb bell press
3 serts 10 reps chest flyes

500m run warmup
5 mins stretching

WENDLER 5-3-1 DEADLIFT
60KG X 8 WARMUP
107.5KG X 5 REPS
122.5KG X 3 REPS
137.5KG X 3 REPS
100KG X 5 REPS DELOAD SET

PULL-UPS
SET 1 X 8 REPS
SET 2 X 8 REPS
got a twinge in right shoulder so only did 8 reps

CHIN-UPS
1 X 6 REPS

BENT OVER ROWS
60KG X 8 REPS
60KG X 8 REPS

HANGING LEG RAISES
SET 1 X 12 REPS
SET 2 X 12 REPS

CROSSFIT 21-15-9 REPS FOR TIME OF 70KG DEADLIFT - BOX JUMP (reebok box,highest setting) FOR A 90 REP TOTAL
DID THIS IN 4 MINS 6 SECONDS. GOOD SHORT WORKOUT!

stayed pretty much off the weights tonight as my shoulder is a tad sore!

5km on tradmill in 30 mins 30secs
2km on exercise bike
5 mins stretching

2 sets 8 reps 20kg overhead squat

2 sets 12 reps 20kg thrusters

20 x 18" box jumps

stretching!

500M RUN WARMUP
STRETCHING

WENDLER 5 BENCH PRESS

60KG X 10 REP WARMUP
75KG X 5 REPS
87.5KG X 5 REPS
100KG X 5 REPS
70KG X 12 REPS
60KG X 10 REPS

INCLINE BELL PRESS

30KG X 10 REPS
24KG X 12 REPS

CABLE FLYES
11.25KG X 10 REPS
13.75KG X 10 REPS

CROSSFIT TODAY WAS RUN AS FAR AS POSSIBLE IN 30 MINS
I MANAGED ONLY 5.03KM. (im not a great runner)
stretching

500m run warmup
5 mins stretching

wendler 5 shoulder press
20kg x 8 reps warmup
40kg x 8 rep warmup
47.5 kg x 5 reps
55kg x 5 reps
62.5kg x 6 reps


wendler 5 squat
20kg x 8 reps warmup
55kg x 5 reps
65kg x 5 reps
75kg x 6 reps

10 x 75hg calf raises
10 x 75kg calf raises

16 x 20kg walking lunge in front rack position

didnt doo too much on legs and shoulders as tomorrows crossfit is hard on them both!

crossfit today was;
as many rounds as possible in 20 minutes of;
250m row + 25 press ups

i managed 9 rounds wit 5 seconds spare! for a total of 2250m row and 225 pressups and felt sick due to the heat. hard workout

500m run at 11kph
5 mins stretching

WENDLER 5 DEADLIFT
60KG X 8 REP WARMUP
95KG X 5 REPS
110KG X 5 REPS
125KG X 6 REPS

PULLUPS
1ST SET 10 REPS
2ND SET 10 REPS

CHINUPS
1ST SET 7 REPS
2ND SET 7 REPS

WIDE GRIP SEATED ROW
1 SET 10 REPS WITH 12 WEIGHTS ON STACK

CROSSFIT TODAY WAS TOUGH. 21-18-15-12-9-6-3 REPS FOR TIME OF;
30KG SUMO DEADLIFT HIGH PULLS INTO 30KG PUSH JERK FOR A TOTAL OF 164 REPS
DID THIS IN 11MINS 11 SECS AND WAS RUINED!

250M RUN WARMDOWN.

1k run warmup. 5 mins 10 secs
stretching.

WENDLER 3 BENCH
60KG X 12 WARMUP
82.5KG X 3
95KG X 3
107.5KG X 5
65KG X 12 WARMDOWN

CABLE FLYES
6 WEIGHTS X 10 REPS
5 WEIGHTS X 10 REPS

DIPS
SET 1 = 10 REPS
SET 2 = 10 REPS

CROSSFIT TODAY WAS 21-15-9 REPS OF
14KG RIGHT ARM SNATCH
14KG LEFT ARM SNATCH
PRESS UPS
FOR A 135 REP TOTAL.
DID THIS IN 7 MINS 41 SECS

200M RUN WARMDOWN

1k run warmup
5 mins stretching

WENDLER 3 SHOULDER PRESS
20KG 10 REP WARMUP
55KG X 3 REP
60KG X 3 REP
65KG X 5 REPS
40KG X 12 REPS

20KG FRONT BARBELL RAISES
SET 1 = 10 REPS
SET 2 = 10 REPS

SIDE RAISES
14KG X 8 REPS
12KG X 10 REPS
10KG X 15 REPS

V PUSH UPS
2X SETS. 12 REPS

HANGING LEG RAISES
2 X SETS 15 REPS

CRADLE CRUNCHES
2X SETS 40 REPS

30 X SEATED LEG RAISES

had a week off last week, as rest is always needed, and i had a few bits to sort like a track day at oulton park
but i got back into it tonight with some squats and think ive tweaked a hamstring

1k run warmup. 6 mins
5 mins stretching

wendler 3 squat
20kg x 10 rep warmup
57.5kg x 3 reps
67.5kg x 3 reps
77.5kg x 6 reps
60kg x 10 rep warmdown (tweaked hamstring on last rep)

i decided the rest of my leg session was done so did a crossfit from last week.
5 x sets of 3 rep hanging power cleans increasing weight each time
set 1; 50 kg
set 2; 52.5kg
set 3; 55kg
set 4; 57.5kg
set 5; 60kg

my legs still a bit sore so didnt fancy any heavy deadlifts so tonight i did a really tough cardio session

insanity pure cardio! not done this disk for a while and found it tough. great dvd!
insanity cardio abs! again hard but good!

500M ROW WARMUP
5 MINS STRETCHING

60KG X 10 REP DEADLIFT WARMUP

WENDLER 3 DEADLIFT;
100KG X 3 REPS
115KG X 3 REPS
130KG X 5 REPS


2X SETS 10X REPS HYPEREXTENSIONS

WIDE GRIP PULLUPS
SET 1; 12X REPS
SET 2; 8X REPS

CHIN UPS
SET 1; 10X REPS
SET 2; 8X REPS

CROSSFIT TODAY WAS 21-15-9 REPS FOR TIME OF 70KG DEADLIFT- 40KG FRONT SQUAT FOR A 90 REP TOTAL

8 MINS 42 SECS

500 M RUN WARMDOWN

1.8 km run in 10 mins
5 mins stretching

WENDLER 5-3-1 BENCH
60KG X 12 REP WARMUP
85KG X 5 REPS
100KG X 3 REPS
115KG X 1 REP
60KG X 15 REPS

SEATED BENCH PRESS;
86KG X 8 REPS
79KG X 10 REPS
73KG X 10 REPS
66KG X 11 REPS
59KG X 12 REPS


1 MIN 30 SECS WALKING WARMDOWN


40 MINS INSANITY PLYOMETRIC CARDIO CIRCUIT!

last night.
INSANITY CARDIO POWER AND RESISTANCE CIRCUIT TRAINING

5 rounds of
10 x squats + 10 x pressups

ab work

after a few weeks off the weights due to a damaged elbow im back in the gym. ive been concentrating on fitness over the last few weeks with light weight sessions.
primarily been doing intense cardio circuit training workouts. but since ive missed the weights ill continue with wendler but drop back a few months. so here goes.
500m run warmup
5 mins stretching

wendler 5 bench
60 kg x 10 rep warmup
70kg x 5 rep
80kg x 5 rep
90kg x 5 rep (faliure)

bench press
70kg x 9 reps (faliure)
60kg x 10 reps (faliure)

wide grip seated bench press
66kg x 8 reps (faliure)
59kg x 8 reps (faliure)

narrow grip seated bench press
66kg x 10 reps (faliure)
59kg x 10 reps (faliure)

tricep dips x 10 (faliure

tricep cable pull downs
23.5kg x12 reps (faliure)
26.25kg x 10 reps (faliure)

tonights crossfit was supposed to be 10 rounds of 500m row with 2 mins rest between sets. i scaled to 6 rounds as its so hot in there!
1; 1.56
2; 1.55
3; 1.55
4; 1.55
5; 1.57
6; 1.56
stretching then home! back with a bang

SEATED LEG PRESS WARMUP 66KG X 10 REPS

WENDLER 5 SQUAT
50KG X 5 REPS
60KG X 5 REPS
70KG X 6 REPS (faliure)

CALF RAISES
70KG X 15 REPS (faliure)
70KG X 15 REPS (faliure)

50kg SQUAT X 8 REPS (faliure)
40kg FRONT SQUAT X 8 REPS (faliure)
50kg BOX SQUAT X 8 REPS (faliure)

STRICT HYPEREXTENTIONS
SET 1; 12 REPS
SET 2; 12 REPS

CROSSFIT TODAY IS 10 ROUNDS FOR TIME OF ;
1X 50KG CLEAN AND JERK
5X PULLUPS
10X PRESSUPS
15X SQUATS

DID IT IN 15 MINS 22 SECS. TOUGH WORKOUT THIS!

500 m run warmup.
5 mins stretching

shoulder press 27.5 kg x 8 rep warmup

WENDLER 5 SHOULDER PRESS
40KG X 5 REPS
47.5KG X 5 REPS
55KG X10 REPS (faliure) 1 MIN REST THEN 40KG X 10 REP (faliure)

15 x BODYWEIGHT DIPS

SHRUGS;
100KG X 10 REPS (faliure)
90KG X 12 REP (faliure)
80KG X 15 REP (faliure)

UPRIGHT ROW;
40KG X 7 REP (faliure)
35KG X 10 REP (faliure)
30KG X 12 REP (faliure)

SIDE RAISES;
12 KG X 10 REPS
10 KG X 15 REPS

3X 500 M ROWS WITH 1 MIN REST BETWEEN
R1- 1.54
R2- 1.56
R3- 1.57

500m run warmup. 2mins 56secs
5 mins stretching

60KG DEADLIFT X 8 REP WARMUP

WENDLER 5 DEADLIFT
92.5KG X 5 REPS
105KG X 5 REPS
117.5KG X 6 REPS (faliure)
80KG X 12 REP (faliure)

PULLUPS;
9 REPS (faliure)
8 REPS (faliure)

CHINUPS;
7 REPS (faliure)
6 REPS (faliure)

30KG BELL BENT ROWS
14 REPS (faliure,right hand)
15 REPS (faliure, left hand)

60KG RDL
10 REP (faliure)
12 REP (faliure

hyperextensions x 20 reps
tricep dips x 15 reps
12kg hammer curls x 12 reps (each arm)
40KG X 6 rep hanging squat clean

15 x hanging leg raise
15 x hanging knee raises

1.5km exercise bike warmdown 3mins 36

1k run warmup. 5mins 40 secs

stretching 5 mins

60KG bench press x 8 rep warmup

WENDLER 3 BENCH; 75KG X 3 REPS
85KG X 3 REPS
95KG X 5 REPS (faliure)
60KG X 15 REPS (faliure)

INCLINE BENCH PRESS 30KG BELLS; SET 1 = 10 REPS (faliure)
SET 2 = 9 REPS (faliure)

TRICEP DIPS; SET 1 = 12 REPS )faliure)
SET 2 = 10 REPS (faliure)

2OKG SQUAT WARMUP X 10 REPS

WENDLER 3 SQUAT; 55KG X 3 REPS
65KG X 3 REPS
75KG X 6 REPS (faliure)
50KG X 10 REPS (arse to ground)

FRONT SQUAT; 50KG X 6 REPS (faliure)
50KG X 5 REPS (faliure)

forgot to update my progress;

1K ROW WARMUP. 4MINS 11
STRETCHING

WENDLER 3 SHOULDER PRESS;
30KG X 10 REP WARMUP

45KG X 3 REPS
52.5KG X 3 REPS
60KG X 5 REPS (faliure)
30KG X 18 REPS (faliure)

SHRUGS;
100KG X 12 REPS (faliure)
90KG X 12 REPS (faliure)
80KG X 18 REPS (faliure)

UPRIGHT ROW;
40KG X 8 REPS
35KG X 10 REPS
30KG X 10 REPS

SIDE RAISES;
12KG X 12 REPS

TRICEP DIPS;
SET 1 X 20 REPS (faliure)
SET 2 X 15 REPS (faliure)

CROSSFIT; 5 X SINGLE REP SPLIT JERK; 1; 60KG
2; 62.5KG
3; 65KG
4; 65KG
5; 65KG

1K BIKE WARMDOWN!

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

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

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!

wednesday 16th oct

8 rounds for time of 5 burpees 10 pressups 15 squats

8mins 40secs

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!

insanity pure cardio. tough one again

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.

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!

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.

insanity plyo cardio circuit.
70 press ups. 50 situps

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

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.

last night. monday 04/11/13
insanity cardio power circuit

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

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

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.

---

thats superb bob! power to weight ratio improving rapidly for no cost! keep at it

insanity pure cardio!

tuesday 12/11/13
insanity plyometric cardio circuit

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

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

wed 20/11/13

insanity pure cardio

monday 25/11/13
5 rounds no rest of 15 pressups-15 situps-15 squats

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