General Workouts

reiteration

I do a kettlebell class of a monday night which last around 50 minutes - this has a fair amount of cardio in it like running, but can often involve 50 burpees, 100 pressups, 20kg snatches, presses (upto 10 minutes a pop)...

and in the warm weather - I run home after my leg workout of a friday night - 3.2 miles and is mostly uphill... that takes around 45 minutes

shodan

Show off!

shodan

Not made it into the gym for about a month or so due to work and a bereavement in the family so I tried to repeat my last gym workout.

Thought I was going to puke on the second round of Lat pull-down and again when running. At 11 minutes into the run, I really wanted to quit. Nearly did but instead, pushed on, got my second wind.
The run was done 90seconds jog 30 seconds sprint and repeat.
22nd minute was a flat out 60 second sprint at max speed. Cool down was 5 minute fast walk after that.

Very happy with the performance.

FitNotes Workout - Thursday 19th May 2016

** Rowing Machine **
- 05:00

** Flat Barbell Bench Press ** (Chest superset)
- 60.0 kgs x 6 reps
- 60.0 kgs x 6 reps
- 60.0 kgs x 6 reps

** Press Up's ** (Chest superset)
- 6 reps
- 6 reps
- 6 reps

** Cable Curl ** (Bicep/tricep Superset)
- 40.0 kgs x 6 reps
- 40.0 kgs x 7 reps
- 40.0 kgs x 7 reps
- 40.0 kgs x 7 reps

** Rope Push Down ** (Bicep/tricep Superset)
- 40.0 kgs x 6 reps
- 40.0 kgs x 7 reps
- 40.0 kgs x 7 reps
- 40.0 kgs x 7 reps

** Overhead Press ** (Shoulder Tri-Sets)
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 5 reps

** Lateral Dumbbell Raise ** (Shoulder Tri-Sets)
- 5.0 kgs x 7 reps
- 5.0 kgs x 7 reps
- 5.0 kgs x 7 reps

** Front Dumbbell Raise ** (Shoulder Tri-Sets)
- 5.0 kgs x 7 reps [PR]
- 5.0 kgs x 7 reps
- 5.0 kgs x 7 reps

** Lat Pulldown **
- 50.0 kgs x 12 reps
- 55.0 kgs x 10 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 50.0 kgs x 12 reps
- 55.0 kgs x 10 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Plank 60 seconds**
- 1 rep
- 1 rep
- 1 rep

** Running (Treadmill) **
- 22:00. HIIT - Jog 90s them sprint 30s

shodan

Leg day..
I'm going to regret this oh a couple of days time.. Overload, not over work..

FitNotes Workout - Tuesday 24th May 2016

Wk 3 session 1 Lower Body

** Rowing Machine **
- 05:00 [Warm up]

** Dynamic Stretching **
- 05:00

** Barbell Squat ** (Leg Tri-set)
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Good Morning ** (Leg Tri-set)
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Squat Jumps ** (Leg Tri-set)
- 8 reps
- 8 reps
- 8 reps

** Seated Calf Raise Machine ** (Post Exhaust Superset)
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps

** Leg Press ** (Post-Exhaust Superset)
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps

** Seated Leg Curl Machine **
- 45.0 kgs x 5 reps [PR]
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps

** Leg Extension Machine **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 50.0 kgs x 6 reps [PR]

** Plank **
- 1 rep
- 1 rep
- 1 rep

** Elliptical Trainer **
- 25:00

** Punchbag **
- 10:00 [Very light bag work]

CH_2009

Good workout - but how long does it take to do all that?

shodan

I wouldn't normally do the punchbag, I just had a few minutes whilst waiting for the missus to finish her set.
So it normal takes an hour, maybe 70 mins.

It is bloody exhausting though, that tri-set is a killer. If I didn't do it first, no way I could manage it later.

CH_2009

You must be going non stop with the weights. I was tired just reading all that. Well done!

shodan

That's the idea mate.
Apologies if I'm teaching granny to such eggs here but...


** Barbell Squat ** (Leg Tri-set)
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Good Morning ** (Leg Tri-set)
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Squat Jumps ** (Leg Tri-set)
- 8 reps
- 8 reps
- 8 reps

Means that I do a set of 8 squats then immediately a set of 8 Good Morning's then immediately 8 squat jumps.
Then I rest for 60 seconds.  This is why I calll it a Tri-Set.
That is done 3 times then I do the set of calf raises then immediately into leg press then rest for 60 seconds and repeat etc. etc and so on and so forth.

shodan

Get proper diet and nutrition advice, get your food intake sorted and do a mixture of HIIT training, steady state cardio and weight training.

But first get the food sorted.

CH_2009

Still a lot of lifting to squeeze into that amount of time. You must be feeling it today!