Reply To: 2011 Training Log

#10394
Fraser_9to5
Keymaster

Sept 7

Reallly wasn’t meant to gym today, but I did. I’m doing a lifeguard course mid-october and I figured what better time to practice swimming than when i’m not doing weights. My friend joined me for swimming but had to wait an hour in the fitness centre so I popped in the gym and did a real pick n mix session to kill time.

Morning Session (Pool)

40 lengths (1000m), lots of breaks, mostly breast stroke

PM Session (Gym)

Pullups
11,11

Squats
5 x 70kg

Hang Power Clean
4 x 60kg
2 x 4 x 75kg

SL Hop
2 x 20 x 16kg

DB Rows
8 x 40kg

Bench Press
8 x 70kg
6 x 80kg
5 x 85kg

Hanging Leg Raise
2 x 10

Captain’s Chair (?) ab crunch thing
12 x 35kg

Like I said… a mix.

Pool Session

About 20 lengths, isolation work and breathing, not using legs etc., all front crawl.

Deltoids are killing me, and my upper back was horrendous this morning. Just put four eggs and 250g of beef in a frying pan and my mum gave me a weird look, love being home.

Sept 11

A1 Pull ups
3 x 10

A2 DB Z Press
3 x 9 x 18.5kg

B1 DB Rows
3 x 8 x 41kg

B2 BB Shrugs
3 x 8 x 58.5kg

Rotator Cuff, two movements
2 x 8 x 5kg

Abs:

Hanging Leg Raise 3 x 10
Toe Touchers 3 x 12
Toes to Sky 3 x 12
Wipers 3 x 10
Sitting Tucks 3 x 15
Ab Wheel 10

Sept 13

Javelin Throws
~50 throws, best of 33.18m (~109ft)

Shoulder Press
3 x 9 x 18.5kg

Dips
3 x 20

Bicep Curls
3 x 9 x 43.5kg

Res. Band Pullovers
3 x 12

Press Ups
3 x 20

Abs:

Marching 3 x 50 x 10kg
Twists 3 x 30 x 10kg

Had a crack at javelin, was quite fun. I had 5 training sessions dedicated to it a few years ago where I ended with 29.40m as my best (which I almost surpassed from standing today) so will work on technique not brute force.

Sept 15

A1 Pull ups
3 x 10

A2 DB Z Press
3 x 8 x 20kg

B1 Dips
3 x 20

B2 BB Shrugs
3 x 8 x 58.5kg

Rotator Cuff, two movements
2 x 8 x 5kg

Abs:

Hanging Leg Raise 3 x 10
Toe Touchers 3 x 12
Toes to Sky 3 x 12
Wipers 3 x 10
Sitting Tucks 3 x 15
Ab Wheel 10