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Discussion in 'Training Logs' started by LatFlare, Dec 20, 2015.

  1. LatFlare

    LatFlare EADC

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    28jun Thurs

    Row
    1000m
    2min rest
    300m/30s rest x 4/rest 2 min
    x 4 rounds
    2min rest
    1000m
     
  2. LatFlare

    LatFlare EADC

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    1jul day

    Deadlift
    150 x 3,3,10

    Pendlay row
    2 x 10

    Ohp/ upright row
    10/10 x 4

    AB tabata
     
  3. LatFlare

    LatFlare EADC

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    3jul the

    Bench
    85 x 3
    65 x 10 x 5 +max pullups

    pullups/ dips
     
  4. LatFlare

    LatFlare EADC

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    4jul wed

    Squat
    130 x 3,3,8

    AB intervals
    1min on/30s rest x 10
     
  5. LatFlare

    LatFlare EADC

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    5jul thu

    Cycle 40min
     
  6. LatFlare

    LatFlare EADC

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    5jul thu later

    Run 45min
     
  7. LatFlare

    LatFlare EADC

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    6jul fri

    Deadlift
    155x 3,3,10

    Ohp, cable rd flys x low weight volume
     
  8. LatFlare

    LatFlare EADC

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    9jul mon

    Run 10.5k
    ........

    10jul tue

    Bench
    75 x 5 x 5 + single arm rows 5x10

    Arms shoulders dips abs
     
  9. LatFlare

    LatFlare EADC

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    10jul wed

    Cycle 1hr easy
     
  10. LatFlare

    LatFlare EADC

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    10jul wed later

    Squat
    135 x 3,3,6
     
  11. LatFlare

    LatFlare EADC

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    13jul fri

    Deadlift
    160 x 3,3,7

    Weighted pulls 10kg/ohp 50kg
    5 x 5
     
  12. LatFlare

    LatFlare EADC

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    16jul mon

    run 12.4k
    1:06
    total climb 217m
    HR avg 160 / max 182
     
  13. LatFlare

    LatFlare EADC

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    17 jul tue

    Squat
    120 x 3 x 3 light ish reload

    Bench
    70 x 10,9,8,7 + pullups
    Short breaks

    Btn press/ curls/ upright row/ dips
     
  14. LatFlare

    LatFlare EADC

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    18jul weds

    Kb clusterals x 2

    Row 500m/1min rest x 4

    AB tabata
     
  15. LatFlare

    LatFlare EADC

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    20jul fri

    Pullup
    Up to 24kg

    Deadlift
    165 x 3,3,7

    Floor press
    50kg x 10-15
    x5 sets + core and db flyes
     
  16. LatFlare

    LatFlare EADC

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    23jul mon

    Squat
    140 x 3,3,6

    Db bench/rows 12-15 x 3 sets
    Arm pump
     
  17. LatFlare

    LatFlare EADC

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    24jul tue

    Aslt bike
    1 min on / 30secs rest x 20
    HR max/avg 168/120
     
  18. LatFlare

    LatFlare EADC

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    25jul wed

    Bench
    85 x 4 x 4 + drop set

    Pullups dips rows arms assistance
     
  19. LatFlare

    LatFlare EADC

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    26jul thu

    Run 50min
     
  20. LatFlare

    LatFlare EADC

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    27jul fri

    Deadlift
    170 x 3,3,5

    Rows,abs
     

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