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 Post subject: Daniel's Workout Journal
PostPosted: Wed Jun 27, 2007 9:53 am 
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I thought I would post my workout every day. Any questions, comments and suggestions please let me know. I would be interested to hear.

My goals are performance related. At the end of August 2007 I will be competing in the Austrian Xterra triathlon (hopefully).


Last edited by daniel4738 on Wed Jun 27, 2007 10:07 am, edited 1 time in total.

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 Post subject:
PostPosted: Wed Jun 27, 2007 10:06 am 
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Monday 25th Jun 2007

AM
Interval weight training.

1) Dumbell Thruster. 8 reps 2x22.5kg DB.
2min for 500m
2min rest
repeat 3 times

rest 2 min

2) Dumbell Swing, 8 reps, 1x25kg Dumbell
2 min Ergo-bike. 260-280 Watts.
2 min rest
repeat 3 times

3) Accumulation Circuit, Chest.
*Body weight Bench Press, 8 reps (72kg)
*Bow down crunch. 8 reps, 30kg
*Body weight dips x 12 reps
*Lateral raise 2x8kg, 8 reps
*Cable Fly 2x25kg, 8 reps
repeat 3 times, no rest.


PM
Ninjitsu for 90 minutes followed by 30 minutes of flexibility


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 Post subject: Tuesday 25th June
PostPosted: Wed Jun 27, 2007 10:09 am 
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Interval training, running, used to increase maximum intensity over a training period.

Warm up,

3 mins at fastest pace.

7 repetitions of same distance, aiming for 3min 18 sec per interval. (10% faster).

60 secs rest between sets

Notes:
Managed a faster time 3min 5-10 sec on the first 4 reps.
Started to slow up on the 7th/8th rep.


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 Post subject:
PostPosted: Thu Jun 28, 2007 2:11 am 
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Wednesday 27 June 2007

Breathing Ladder. 1-10-1. 45kg Power Clean

1rep, 1 breath, 2 reps, 2 breaths, ... , 9 reps, 9 breaths, 10 reps, 9 breaths, 9 reps, 8 breaths, ... , 2 reps, 1 breath, 1 rep, finish.

Bonus of Maximum number of pushups, maximum number of chin ups, maximum number of sit up. (88, 21, 100).


Notes.
My god this was hard work, my lower arms were seriously fatigued, I couldn't even clench a fist.


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 Post subject:
PostPosted: Fri Jun 29, 2007 4:05 am 
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Thursday 28th June

AM

150 Body weight 'air' squatts
1600m sprint at 16 k/h and 3% incline.
150 body weight 'air' squatts

Minicircuit
30 Feet-elevated parralette pushups
10 knee to elbow
15 body weight dips
5 'L' chin ups
10 3/4 squatts with calf raise @ 60kg.
repeat 3 times.


PM
90 minute ride. 25km, 600m elevation gain off road.


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 Post subject:
PostPosted: Fri Jun 29, 2007 4:06 am 
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Friday 29th June

Rest day :D


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 Post subject:
PostPosted: Sat Jun 30, 2007 10:44 am 
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Sat 30th June

AM
Run, steady pace. ~9km in 30mins.

****However I beleive my watch was somehow not working properly as 18kph is a little too fast for me.


PM
Circuit, with a 'power' based exercise.

21 Dumbell swings @ 20kg
21 Chin ups
21 Dumbell swings @ 20kg
21 Burpees jumping over a weights bench
21 Dumbell swings @ 20kg
21 Knees to Elbows
21 Dumbell swings @ 20kg
21 DB Chest Press @ 2x22.5 kg.
21 Dumbell swings @ 20kg
21 60degree declined situps (feet fixed)
21 Dumbell swings @ 20kg

Whooo that was hard work. Long stretch and sauna session after :)


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 Post subject:
PostPosted: Mon Jul 02, 2007 2:55 am 
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Sunday 01 July

AM
Mountain bike, 19km, 850m elevation gain. average of 8% incline. Avg speed of 9kph uphill. Top speed of 56kph downhill :D

PM
Strength Training, upper body

Chest press 4x6reps @ 80kg
with 10 Knees to Elbows between sets.

Inclined Chest press 4x6 reps @ 60kg
with 10 30second L hangs between sets

Shoulder Press 4x4-6 reps @ 2x25kg Dumbells
with 10 1/4 situp with 25kg between sets

Bent over Row 4x6 reps @ 50kg Bar.
with 10 45kg 'Preacher crunches' between sets.


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 Post subject:
PostPosted: Tue Jul 03, 2007 2:04 am 
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Monday 02 July

AM
Interval weight training.

1) Full squatt 8reps @ 80kg
2 min step up onto 30cm box with 2x10kg dumbells
rest until heart rate <120>2min/500m.
rest until HR <120 BPM
repeat 3 times

3) minicircuit
Overhead squatt 10 reps @ 20kg (Bar only)
20 floor sweepers with 20kg Bar
8 chin ups with 10kg weight
6 'get ups' with 15kg dumbbell
30sec 'L hold'
repeat 3 times, no rest.


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 Post subject:
PostPosted: Wed Jul 04, 2007 3:42 am 
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Tuesday 03 July

PM
13.5km run, steady pace really windy. 50 mins.

Started to 'bonk' out at the end as I hadn't eaten many carbs all day (only 100g oats and 5 slices of bread).


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 Post subject:
PostPosted: Thu Jul 12, 2007 6:25 am 
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Wed 04 July

AM
Circuit

100x Pull-up
20x Get-up (10 each side) 5kg DB
100x Push-up
20x Get-up (10 each side) 5kg DB
100x Atomic Sit-up
20x Get-up (10 each side) 5kg DB
100x Squat
20x Get-up (10 each side) 5kg DB

rest as needed.


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 Post subject:
PostPosted: Thu Jul 12, 2007 6:26 am 
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Thus 05 July

Rest day, travelled back to the UK for a conference/holiday.


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 Post subject:
PostPosted: Thu Jul 12, 2007 6:29 am 
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Friday 06th July

Clean complex.

5xHang clean, 5xFront Squatt, 3x Push press
3 sets

Increase weight
4xHang clean, 4xFront Squatt, 3x Push press
3 sets

Increase Weight
3xHang clean, 3xFront Squatt, 3x Push press
3 sets

2xClean and Jerk
3 sets

Increase weight
1xClean and Jerk.
3 sets

I did this in my garden with my 'amature' barbell set. It only went up to 74kg, then I couldn't fit any more on the bar (lots of 2s and 1s).


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 Post subject:
PostPosted: Thu Jul 12, 2007 6:36 am 
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Saturday 07th July

AM
Interval run.
warmup
4min sprint, followed by 60sec rest
repeat 6 times

PM
Circuit, again using whatever kit I can find.
10-60-10
10 Dips
20 Dumbell swing @ 22.5kg dumbell
30 Box jumps onto 4 Breeze blocks. (about 40cm)
40 Pushups using dumbells
50 Situps with 7.5kg weight
60 Burpees, instead of jump up, mjump over the blocks.
50 Situps
40 Pushups
30 Box jumps
20 DB Swings
10 Dips.

That was hard work.


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 Post subject:
PostPosted: Thu Jul 12, 2007 6:39 am 
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Sunday 08th July - Wednesday 11th July

Rest, spending time in London at a conference. London is harder work than training :)


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