Velcrolog

[Velcropop]

Placeholder

[Velcropop]

[Sat 30/04/2011]

Deadlift:
40 x 6
60 x 6
80 x 3
90 x 5
100 x 5
110 x 3
120 x 5

Press:
20 x 7
30 x 6
35 x 8
40 x 7

Hammer Chins:
1,2,3;
1,2,3;
1,2,3;
1,2,3;
1,+2
(laddered with a friend, 27 total)

BB Curls:
20 x 10
25 x 12
30 x 12

Side Planks w/ raise:
15 each side
15+2.5kg each side

Jack-knife Situps:
2 x 15

[Velcropop]

[Retroposted for xx/05/2011]

Bench:
Bar x 8
40 x 7
60 x 3
67.5 x 5
77.5 x 5
87.5 x 11

Incline DB P:
20 x 12
20 x 11

Close-grip Pulldowns:
20 x 15
27.5 x 12
27.5 x 11

Tabata:
Body Squats, Sprints, Push-ups, Dips, Shadow-boxing.
20s ON/10s Off ~ 3-4 times per exercise. (it was brutal)

[Velcropop]

[Retroposted for Thurs 05/05/2011]

Squats:
Bar x 8
40 x 7
60 x 6
80 x 3
90 x 5
100 x 5
110 x 4

Press:
Bar x 7
30 x 6
40 x 5
45 x 5
50 x 5

KB (16kg) Lunges:
4 x 12

Tabata/Interval Work.

[Velcropop]

[Sunday 08/06/2011]

Foamrolling, Static+Dynamic Stretching, Isometric holds ~20 mins.

Run:
5km in ~31 mins

had to walk after about 3.4km and then ran the last km. lots of conditioning to go >.<

On another note, I decided to weigh myself today and apparently I've put on about 2.5 kg in the last 2 or so months. I guess post surgery I was always going to put a bit on but in the last month I've felt and looked slimmer than I have for a while. Good to know that whatever is going on is probably going on as muscle, but my goal is still to weigh <90 kg in the not too distant future.

[Velcropop]

Monday:

[AM]
Deadlift
Press
Chin-ups
BoRs
BB Curls

[PM]
~

Tuesday:

[AM]
30 Min LSD (Swim or Cycle)

[PM]
Football Training

Wednesday:

[]
Squat
GHRs OR BB Good-mornings
KB Tactical Lunges
~
Tabata/Interval work.

Thursday:

REST DAY /w

[Whatever time I have spare]
30 Min LSD (15km slow cycle)

Friday:

AM
Bench
Dips
Incline DB Press
Tri-Pushdowns
Shrugs

Saturday:

Football

Sunday:

Recovery stretching/Massage
45-60min LSD Slow Run
Table Tennis

[Velcropop]

[Tues 10/05/2011]

AM

Bench:
Bar x 9
40 x 8
60 x 3
67.5 x 5
77.5 x 5
87.5 x 8

Ghetto Dips:
3 x 12

Incline DB Press:
20 x 3 x 10

Close-grip Tricep Pushdowns:
3 x 20 x 15

[Velcropop]

[Retroposted for Mon 16/05/2011]

AM

Walk 1.5km
Dynamic Stretching x 10 mins

PM

Deadlift:
Bar x 9
60 x 7
80 x 3
90 x 5
105 x 5
117.5 x 6 (Arm/Grip strength needs to catch up)

Press:
Bar x 8
40 x 5
47.5 x 3
55 x 3
60 x 8

Hammer Chins:
3 x 5 (+1)

[Velcropop]

[Retroposted for Tues 17/05/2011]

AM

2 km jog
Stretching + Foamrolling

PM

Bench:
Bar x 9
40 x 7
60 x 6
72.5 x 3
82.5 x 3
92.5 x 8

2 x 40 x 15

Ghetto Dips:
3 x 12 (+1)

[Velcropop]

[Wed 18/05/2011]

AM

Walk/Run inc. short stretch session ~30 mins (2-3 km)