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