Cock cock cock

27jan

Dead lift
160 x 2 x 7
x3 x 1
100 x 25 doh

Incline bench, pullups

Ab tabata
Avg watt 422
 
29jan

squat
125 x 2 x 6
x 3 x 2

bench
85 x 2 x 5
x 3 x 3

rows
 
30jan

AM
Swim

PM
BJJ

Subluxated patella. Popped straight back and feels ok, but still...:mad:
 
1feb

Dead lift
160 x 2 x 6
x3 x 2
100 x 30

vmo activation exercises
 
5 feb

20min bike
150 cal each- row, ski erg, ab
55min
 
6feb

Bench
85 x 2 x 4
x3 x 4
50 x 16 drop set on last

Ohp
40 x 10 x 2

Single arm rows
 
11feb

Deadlift
160 x 2 x 5
x3 x 3

Incline bench, pullups
-light/speed
 
14feb

Bench
85 x 2 x 3
x3 x 2
Complete cramp in spinal erectors/lats.
 
16feb

Bench
85 x 3 x 3
Incomplete sets from the other day

Squat
125 x 2 x 4
x3 x 4
 
19feb

Conditioning
30cal Assault bike > 5 pullups +8kg > 10 push/press 40kg
x7 rounds
25 cal aslt bike ...
x3 rounds + 15cal sprint to finish and make up 300cal

Rest between rounds - enough to stay working harder than an aerobic grind i.e. 1 min at the start, 2-3 min by the end.

Totals
300 cal
50 pullups 8kg
100 overhead 40kg
44 min.
 
20feb

Deadlift
160 x 2 x 4
x3 x 4

Bench
60 x 8-10 x 3

Btn press
Light x lots
 
26feb monday

Bike 10min

Assault bike
30 cal x 7, 2-3 min rest

mad leg doms still
 
28feb weds

Bench
85 x 2
x 3x7

Closegrip
60 x 10,8

Shoulders
 
Back
Top