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I have a whole year of training that’s currently in a book so I thought it would be nice to stick it on here to fill in the gaps and allow others to see my training.
3 Jan 2016
Clap Pushups 3 x 8
A1 Floor Press 6 x 60kg, 5 x 65kg, 4 x 70kg, 6 x 70kg, 5 x 75kg, 4 x 80kg
A2 Bent Over Rows 6 x 5 x 60kg
Chin Ups 3 x 8
Rotator Cuff 2 x 12
Jump Rope Tabata 8 roundsGarage gym now has big floor mats and a bench, ordered a squat cage which should arrive mid-week. It also has a leak in the brick work so I spent my rest periods mopping water off the floor.
I brought the intensity up a touch here, chin ups were almost to failure and the second round of floor press was tougher. After I get a squat cage I will do Lower Body 1 at 60-70% effort and then I can establish set days for each session and ramp up the intensity.
—-GAP—-
I trained a few times in this period but I’d bought a new house and the garage gym was leaking so I couldn’t put any weights in.
30 March
Push Press – 25 x 1 x 55kg
Pull ups – 30 x 1
Single Arm Push up Progression – 4 x 8
Inverted Rows – 4 x 10
Jump Rope Tabata 20 on 20 off
Seated Incline DB Curls – 3 x max x 9.5kg31 March
Agile 8 warm up
Box Jumps – 3 x 5
Back Squat – 95kg, 40 reps total in 10 mins 35 secs
KB Swing Tabata – 20 on 20 off1 April
Narrow Press ups – 30
Dips – 20
Bench Press – 5 x 5 x 85kg
Bent Over Rows – 5 x 10 x 65kg
Jump Rope Tabata 20 on 20 off
Zottman Curls – 4 x max x 9.5kg
Close Grip Bench – 4 x max x 60kg
Hammer Curls – 4 x max x 15kg
Hollow Rock – 3 x max5 April
Narrow Press ups – 30
Dips – 20
Handstand – 50 secs
Push Press – 25 x 1 x 55k7.g
Pull ups – 30 x 1 x 1.25kg
Inverted Rows – 4 x 11
Jump Rope Tabata 20 on 10 off
Seated Incline DB Curls – 4 x max x 9.5kg7 April
Agile 8 warm up
Box Jumps – 3 x 5
Back Squat – 100kg, 40 reps total in 9 mins 50 secs
KB Swing Tabata – 4 x 12 x 20kg
8 AprilNarrow Press ups – 30
Dips – 20
Bent Over Rows – 5 x 10 x 65kg
Zottman Curls – 4 x max x 9.5kg
Narrow Press Ups – 2 x 2512 April
Narrow Press ups – 30
Dips – 20
Handstand – 45 secs
Push Press – 25 x 1 x 57.5kg
Pull ups – 10 x 1 x 2.5kg, 10 x 2 x 2.5kg
Single Arm Push up Progression – 4 x 8
Inverted Rows – 4 x 10
Jump Rope Tabata 20 on 10 off
Seated Incline DB Curls – 4 x max x 9.5kg15 April
Agile 8 warm up
Box Jumps – 3 x 5
Back Squat – 100kg, 40 reps total in 9 mins 59 secs
KB Swings – 1 x 15 x 20kgKnackered from squats, too tired to KB swing.
18 April
Agile 8 warm up
Power Clean – 3 x 2 x 80kg
Hex DL – 25 x 1 x 130kg
RDL – 4 x 8 x 75kg
Leg Raises – 4 x max19 April
Narrow Press ups – 30
Dips – 20
Handstand – 60 secs
Push Press – 25 x 1 x 60kg
Pull ups – 15 x 2 x 2.5kg
Single Arm Push up Progression – 1 x 10
OH Tricep Press – 4 x max x 20kg
Jump Rope Tabata 20 on 10 off
Seated Incline DB Curls – 4 x max x 9.5kg22 April
Agile 8 warm up
Box Jumps – 3 x 5
Back Squat – 100kg, 40 reps total in 9 mins 34 secs
L-Sit Hold – 5 x 10 secs—GAP—
Garage roof being repaired so no training for 10 days
3 May
Narrow Press ups – 30
Dips – 20
Handstand – 60 secs
L-Sit Hold – 5 x 10 secs
Push Press – 25 x 1 x 60kg
Pull ups – 15 x 2 x 2.5kg
OH Tricep Press – 4 x max x 20kg
Seated Incline DB Curls – 4 x max x 9.5kg4 May
Agile 8 warm up
Box Jumps – 3 x 5
Back Squat – 102.5kg, 40 reps total in 10 mins 39 secs
Leg Raises – 4 x 129 May
Narrow Press ups – 30
Dips – 20
Handstand – 60 secs
Bench Press – 5 x 5 x 85kg
Bent Over Rows – 5 x 10 x 65kg
Dips – 5 x 1210 May
Agile 8 warm up
Box Jumps – 3 x 5 x 5kg
Hex DL – 15,12,10 x 80kg + 1 min skipping
DB Lunge – 3 x 20 x 10kg + 1 min skipping
RDL – 15 x 70kg, 6,10 x 60kg + 1 min skipping
Leg Raises – 4 x max
Tabata – Squat, Burpee, Mountain Climb, Skip x 3 rounds13 May
Narrow Press ups – 30
Dips – 20
Handstand – 60 secs
Push Press – 25 x 1 x 62.5g
Pull ups – 6 x 5 x 2.5kg
OH Tricep Press – 6 x 12 x 20kg
Seated Incline DB Curls – 10,10,8,8,7,7 x 12.5kg
V-Sit – 32 total15 May
Rowing Machine – 500m 1:46.5, 1:48.0, 1:56.0, 2:01.1, 2:03.9
First day of owning this.
17 May
Rowing Machine – 1000m in 3:59, 3:57 (2 mins)
19 May
Agile 8 warm up
Box Jumps – 3 x 5 x 5kg
Hex DL – 15,12,10 x 80kg + 1 min skipping
DB Lunge – 3 x 20 x 10kg + 1 min skipping
RDL – 15,12,10 x 60kg + 1 min skipping
Tabata – Squat, Burpee, Mountain Climb, Skip x 2 rounds20 May
Frogstand – 60 secs total
Chinups – 3 x 10
Dips – 3 x 10
Reverse Crunch – 3 x 10
Squat to calf raise – 3 x 10
Pushups – 25,25,19A1 Jumping Jacks 3 x 30 secs
A2 Mountain Climbers 3 x 30 secs21 May
Rowing Machine – 4 x 500m (1 min) in 1:55.3, 1:57.7, 1:59.1, 1:57.6
24 May
Narrow Press ups – 30
Dips – 20
Handstand – 60 secs
Push Press – 25 x 1 x 65kg
Pull ups – 8,7,7,5,4 x 5kg
OH Tricep Press – 12 x 22.5kg, 3 x 10 x 30kg
Seated Incline DB Curls – 8 x 12.5kg, 4 x 8 x 15kg
V-Sit – 32 total26 May
Agile 8 warm up
Box Jumps – 3 x 5 x 5kg
Hex DL – 15,12,10 x 90kg + 1 min skipping
DB Lunge – 3 x 20 x 10kg + 1 min skipping
RDL – 15,12,10 x 60kg + 1 min skipping
Tabata – Squat, Burpee, Mountain Climb, Skip x 2 rounds27 May
Frogstand – 75 secs total
Chinups – 3 x 10
Dips – 3 x 10
Reverse Crunch – 3 x 10
Squat to calf raise – 3 x 10
Pushups – 30,23,25A1 Jumping Jacks 3 x 30 secs
A2 Mountain Climbers 3 x 30 secs28 May
Rowing Machine – 2000m in 8:08.9
Faded in the final 500m, first ever 2k attempt.
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