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    “Oh Rugby. Will man ever come up with anything better.” Ross O’Carroll Kelly

    Session 184: Cardio
    [Sunday] - 23 Miles on the road bike over hills

    Session 185: Cardio/Recovery/Swim

    [Monday] – 1000 m in the pool breast-stroke. Achilles Excercises

    Session 186: Cardio/Running
    ½ mile warm up. 4 ½ mile run. Stretch. Core Stability. Achilles Stretching.
    Physio in PM.

    Session 187: Cardio/Rowing
    Tennis. Jogging for warm up.
    20 minutes on the Concept2 rowing machine – average split 2:02:5. Average 20 SPM.
    Stretch to cool down.

    Comment


      “Legends are not born,” Arnold Schwarzeneger

      Session 188: - Weights:Back/Bicep/Legs

      Warm Up – Concept2

      Pull Ups – 4, 3, 2

      Lat Pull Downs Wide Grip – 2 Sets
      Lat Pull Downs Narrow Grip – 2 Sets

      Lower Back Raises on Stability Ball – 3 x 15, Supermans -2 x 10

      Squats – 40 Kg x 10, 40 Kg x 10, 50 Kg x 8
      Calf Raises - 2 Sets

      Barbell Single Arm Rows – 2 Sets
      Single Arm Bicep Curls – 2 Sets
      Single Arm Shrigs – 2 Sets
      Neck Shrugs – 2 Sets

      Pull Ups -1

      Comment


        “Go out and face the world secure in the knowledge that everybody else thinks they are better looking than they are as well.” Terry Wogan, RIP

        Session 189: Weights – Chest/Shoulders/Legs


        Stretch/Core/Foam Roll

        Dips: 10, 8, 7
        Chest expansions on stability ball – 3 Sets
        Seated Chest Press -3 Sets
        Incline Chest Press [Bells] – 3 Sets
        Dead Lift – 3 Sets [ 40 Kg x 10, 40 Kg x 10, 50 Kg x 8]
        Shoulder Isolation [Front/Lateral/Shrugs] – 2 Sets
        Tricep Isolation Dips on Bench – 2 Sets
        Tricep Isolation [Bell overhead raises] – 2 Sets


        Session 190: Cardio
        25 Miles on the road bike easy. Park run 3 miles easy on grass.


        Session 191: Cardio
        6 miles easy on roads/sand dunes. Stretch.

        Comment


          "White Rabbits," Saying for good luck on the First of the Month.

          January Training Summary:

          January was a good block of training for me.

          January Monthly goals were:

          Stay injury free – Here I did a mix of Stretch/Achilles stretch/Foam roll/Core/Physio/Epsom salts. Finished a good few sessions with a very light swim/steam/sauna. Said no to some training sessions. Eased back on some sessions as appropriate. Feeling some niggles as the training load has gone up. Some minor discomfort in left hamstring after weights/some runs. This has always happened in recent years if I move the load up. 7/10

          Run 35 Miles – There or there abouts. 14 miles in the last week, and running about 2x per week. A once weekly morning group run helps here. Focus is on easy miles and slow controlled progression. Running largely pain free, and the first time doing 10K in approx. 6 months. 8/10.

          Swim 1000m front crawl. – Fail, however I am back in doing some front crawl lengths and drills. 2/10.

          Get weight to 94 Kg - Weight currently at 96 Kg. Down from 100 Kg in mid December, and with more muscle than in mid December. Dropped about 2 Kg over the month. Am snacking more as the training load goes up, so need to plan this better. 5/10.

          1 Erg per week & 21 minute 5 K. 3 Good steady state sessions on the erg over the month. Can beat the 21 minute mark for 5000m [Did a 20 minute piece at a 2:02.5 split], but did not do that exact work out. Form falls off with fatigue on longer pieces. This is a good platform to compliment running for cardiovascular improvements/weight loss. This was the first time sitting on the erg for a 20 minute block in 8 years. There are some rowers in the gym a few evenings, so mentally it’s easier to do this session when they are about. 8/10

          More glute/core/hamstring work. Done. 7/10

          1 spin on road bike per week, and up to 50 K cycle. Out for 40K twice. 7/10

          Read Total Immersion. Started. 2/10

          Visit running track. Fail. 0/10

          Get adequate sleep. 4/10

          Introduce Plyometrics.
          Just started with some skipping. 1/10.

          Introduce Squat/Dead Lift/Pull Up. More work needed on dead lift technique. Pulls ups will need to be tackled more than once per week to see progression. 8/10.


          Febuary Goals: the aim is to consolidate January’s progress, [i.e continue to blend jogging/row/lift/bike/swim/stretch] and stay injury free. I will roll over un-met goals from January.

          Get weight to 94 Kg
          Swim 1000m front crawl
          1 spin on road bike per week, and up to 50 K cycle.
          Read Total Immersion.
          Visit running track.
          Get adequate sleep.
          Introduce Plyometrics.
          2 Long slow runs over 1 hour.

          Comment


            “When the spirits are low, when the day appears dark, when work becomes monotonous, when hope hardly seems worth having, just mount a bicycle and go out for a spin down the road, without thought on anything but the ride you are taking,” Sir Arthur Conan Doyle.

            Session 192: Recovery
            Core/Achilles/Calf Stretching.
            Swim [25m Frontcrawl/75m Breaststroke] x 5

            Session 193: Morning Cardio – Road running
            1 km warm up. 9.5 Km run @ Tempo. Walk to cool down.
            Stretch. Achilles/Calf Stretching.

            Comment


              ”It is not the size of the dog in the fight that counts, but the size of the fight in the dog,” Barry McGuigan

              Session 194: Weights:Back/Biceps/Legs

              Short jog/ Concept 2 warm up. Stretching/Achilles Stretching/Hamstring stretching with band.

              Pull Ups: 4, 3, 2

              Incline Bench Pull – Wide Grip – 2 Sets
              Incline Bench Pull – Narrow Grip – 2 Sets
              Lower Back Raises on stability Ball – 3 x 12

              Calf press [2 leg] – 3 Sets
              Calf press [single leg – LHS/forward/RHS] – 3 Sets
              Squats – 50 Kg x 10, 50 Kg x 10, 60 Kg x 6

              Bicep Isolation Curls – 3 Sets
              Bicep Shrugs – 2 Sets
              Neck Shrugs – 3 Sets

              Pull Ups: 2

              Comment


                “Keep believing in your ability, believe in your shot, believe in your move, and show up at the gym. It is a recipe for success that cannot be stopped,” Conor McGreagor

                Session 195: Weights: Chest/Shoulder/Triceps/Legs


                Stretch/Hamstring Stretch with Band

                Chest Expansion with medicine ball & ball throw – 3 x 10
                Bench Press – 50 Kg x 10, 55 Kg x 6, 55 Kg x 5
                Dips – 8, 8, 8

                Dead Lift – 50 Kg x 10, 50 Kg x 10, 50 Kg x 8

                Incline Chest Press with Bells – 3 Sets

                Shoulder Isolation – Front/Lateral/Shrugs – 2 Sets

                Tricep Pull Downs – 3 Sets

                Quick cool down on Concept2

                Comment


                  “You can't put a limit on anything. The more you dream, the farther you get,” Michael Phelps

                  Session 196: Active Recovery Swimming

                  [25 m Front Crawl + 75 m Breast-stroke] x 6

                  Calf/Achilles raises.


                  Session 197: Cardio – Bike/Run

                  16 miles easy on road bike. 3 miles running on parkland.
                  Stretching. Foam roll. Hamstring stretching with band.


                  Session 198: Cardio – Slow Run

                  1 hour slow running over sand/dunes.

                  Comment


                    Some work load in Jan. Always a slow month for me, managed less than half the number of session as you.
                    Also. I must admit, I come for the training, but I stay for the quotes.

                    Comment


                      “Don't get upgrades, go up grades,” Eddie Merckx

                      Session 199: Cardio:

                      Stretching/ Achilles Rehab/ Hamstring Band Stretching

                      30 Minutes on X-Trainer
                      Calf press – 2 Leg/1 Leg/Full range of motion

                      Easy swim [25m front crawl/25m breast-stroke] x 7

                      Comment


                        “The beauty of running is the honesty of it, the fact that when people cross the finish line of a marathon and get a PB, it’s because they put that work in training for the last three or four months. And the more work you put in, the better your performance.” Steve Way, UK Marathoner & Ultra-runner

                        Session 200: Strength/Conditioning [Chest/Shoulder/Triceps/Legs]

                        1 Hour of Tennis

                        Stretch/Hamstring Band Stretching/Achilles Exercises/Core

                        Dips [BW] – 10;8;8
                        Chest Expansions with medicine ball & throw – 10, 10, 10
                        Seated Chest Press – 3 Sets
                        Incline Chest Press [Bells] – 3 Sets
                        Shoulder Isolation [Front/Lateral/Shrugs] – 3 Sets
                        Tricep Isolation [Overhead lifts] – 3 Sets
                        Incline Leg Press – 3 Sets & sone single leg lifting

                        Session 201: Cardio/Running
                        6 mile slow jog over sand/dunes.

                        Comment


                          "There is advantage in the wisdom won from pain." Aeschylus

                          Session 202: Cardio - Rowing Machine

                          5,000m minutes steady state on the Concept2; time 20m:32s. Average 19-20 SPM. Negative split, so a bit more in the tank.

                          Stretch.

                          Comment


                            "Ask yourself with regard to every present difficulty: 'What is there in this that is unbearable and beyond endurance?'"
                            - Marcus Aurelius, Meditations

                            Session: 203 – Cardio
                            20 Miles easy on the road bike. 3 Mile run on parkland.


                            Session 204 – Strength – Back/Biceps/Legs

                            Warm up on concept2. Stretch. Hamstring band stretching. Achilles/Calf massage with sliotar.

                            Pull Ups – 4, 3, 3

                            Dead Lift – 45 Kg x 10, 50 Kg x 10, 55 Kg x 5

                            Lower Back raises on stability ball – 2 sets
                            Supermans – 2 sets

                            Lat Pull Downs – Wide Grip -2 Sets
                            Lat Pull Downs – Narrow Grip – 2 Sets

                            Bicep Curls – Bar – 2 Sets
                            Bicep Curls – Barbells – 2 Sets
                            Bicep Shrugs – 2 Sets
                            Neck Shrugs – 3 Sets

                            Pull Ups – 3, 2, 1

                            Session 205 – Cardio – Road Bike
                            50 K on road bike.

                            Session 206– Cardio – Tempo running.
                            ½ mile jog. 4 miles running @ Tempo on road sand. Walk to cool down.

                            Comment


                              "You must expect great things from yourself before you can do them," Michael Jordan.

                              Session 207: Strength – Weights – Chest/Tricep/Shoulder/Legs

                              Stretching/Achilles Excercises/Hamstring Band Stretch/Core

                              Dips – 10, 10, 10
                              Chest expansions on stability ball with medicine ball – 10, 10, 10
                              Bench Press – 50 Kg x 10, 55 Kg x 6, 55 Kg x 6
                              Shoulder Press Wide Grip – 2 Sets
                              Shoulder Press Narrow Grip – 2 Sets
                              Tricep Overhead Lift – 3 Sets

                              Squats – 55 Kg x 10, 55 Kg x 10, 55 Kg x 6
                              Calf Raises – 3 Sets

                              100m Front crawl

                              Comment


                                RIP Joey the Lips. One of the greatest Irish comedy performances of all time. Ross O'Carroll Kelly

                                Session 208: Tennis – 1 Hour

                                Session 209: Cardio – Run
                                Stretch/Jog warm up/2 mile timed run/Stretch/Achilles Stretching

                                Session 210-212: Cardio - Swimming
                                [25 m Frontcrawl + 25 m breast-stroke] x 4

                                [25 m Frontcrawl + 25 m breaststroke] x 3

                                [25m Frontcrawl + 25 m breaststroke] x 5
                                100m Frontcrawl drills with Pull-buoy
                                50m Frontcrawl

                                Comment


                                  “There is no such thing as a great talent without great willpower.” Honoré de Balzac


                                  Session 213: Cardio – Running
                                  5 Miles run on road/sand


                                  Session 214: Cardio – Bike/Run
                                  20 Miles easy on road bike. 3 Miles run on parkland


                                  Session 215: Stretch/Prehab

                                  Stretching. Hamstring band stretching. Mash Calves with puc. Achilles stretching

                                  Some basic plyometrics – Box Jump/Skipping/Burpees

                                  Calf raises.
                                  Pull ups – 3, 2, 2
                                  100 m front crawl.


                                  Session 216: Strength – Chest/Shoulder/Triceps

                                  10 miles on road bike. Stretching/Core/Skipping

                                  Bench Press – 3 Sets
                                  Dips – 6, 6, 6
                                  Chest expansions on stability ball with medicine ball – 3 Sets

                                  Squats – 3 Sets

                                  Incline Chest Press – 3 Sets
                                  Shoulder Isolation [Front/Lateral/Shrugs] – 3 Sets

                                  Tricep Raises – 3 Sets
                                  Tricep Pull Downs – 3 Sets

                                  Comment


                                    "I never want to abandon my bike. I see my grandfather now in his seventies and riding around everywhere. To me that is beautiful." Stephen Roche



                                    Febuary Goals: the aim is to consolidate January’s progress, [i.e continue to blend jogging/row/lift/bike/swim/stretch] and stay injury free. I will roll over un-met goals from January.

                                    Get weight to 94 Kg – Check – Weighed in @ 93.7 Kg on Sat
                                    Swim 1000m front crawl - Check
                                    1 spin on road bike per week, and up to 50 K cycle – Check - 7/10 - 50K Cycle done, and a reasonable amount of time spinning around.
                                    Read Total Immersion – Fail - 5/10. Half way through. Have also worked through a good bunch of YouTube videos.
                                    Visit running track – Check 6/10. Track visited. No speed work done yet.
                                    Get adequate sleep – Fail - 3/10. On average of 1 6 am start for pre work running and park running on Saturday morning, mean I will need to plan sleep better, to fit training and any pokering.
                                    Introduce Plyometrics – Check.
                                    2 Long slow runs over 1 hour – Check 8/10. There or there abouts.


                                    March Goals:

                                    Prehab - Continue Achilles Stretching/Physio/X-Training/Mat Work to keep niggles/injury at bay.

                                    Running - 8 Quality runs. 9 Hours running.

                                    Weights/core/flexibility – 8 Quality sessions.

                                    Swimming - 1250m front-crawl.

                                    Compete – Local Duathalon – Run/Bike/Run, approx. 2 mile/10 mile/2 mile. Do 2 race simulation blocks over the next fortnight.

                                    Planning – Balance training around any pokering at Norweigans/Irish Open/On-line.
                                    Last edited by colm_leche; 01-03-16, 09:44.

                                    Comment


                                      Session 217: Cardio - Running

                                      Pre-work run. Approx 55 minutes.
                                      Last edited by colm_leche; 01-03-16, 11:00.

                                      Comment


                                        "Grand stretch in the mornings now," Morning Runner No. 1
                                        "F$%^& B$&*()!!, I want my bed." Colm_Leche


                                        Session 217: Cardio - Running

                                        Pre-work run. Approx 55 minutes.[/QUOTE]

                                        Comment


                                          "The best pace is a suicide pace, and today looks like a good day to die," S. Prefontaine

                                          Session 218: Cardio - Running.

                                          9 Km run in on roads. Light jog to warm up/cool down.



                                          Short lunchtime session: - Stretching

                                          Stretching. Achilles Stretching. Hamstring band stretching. Core.

                                          Calf Press.
                                          Last edited by colm_leche; 04-03-16, 14:13.

                                          Comment


                                            “I want to ride my bicycle” Queen

                                            Session 219: Strength – Back/Bicep/Legs
                                            10 miles on road-bike

                                            Stretch/Foam Roll/Hamstring Band Work/Mash Calves with Puc/Achilles Stretching

                                            Pull Ups – 4, 3, 3

                                            Dead Lifts – 3 Sets

                                            Lat Pull Downs Wide Grip – 2 Sets
                                            Lat Pull Downs Narrow Grip – 2 Sets
                                            Seated Row Wide Grip – 2 Sets
                                            Seated Row Narrow Grip – 2 Sets
                                            Lower Back Raises – 3 Sets
                                            Supermans – 3 Sets
                                            Bicep Curls – 3 Sets

                                            Bicep Shrugs – 2 Sets
                                            Neck Shrugs – 3 Sets



                                            Session 220: Duathalon Simulation

                                            2 mile run/9 mile bike/Half mile run


                                            Session 221: Strength – Chest/Triceps/Legs


                                            Stretch/Foam Roll/Hamstring Band Work/Achilles Stretching

                                            Bench – 3 Sets

                                            Pull Ups – 6, 6, 6

                                            Chest Expansions with medicine ball throws – 3 Sets
                                            Incline Chest Press- 3 Sets

                                            Calf Press – 3 Sets
                                            Seated Leg Press – 3 Sets
                                            Glute Isolation – 3 Sets

                                            Tricep Overhead Raises – 3 Sets
                                            Tricep Pull Downs – 3 Sets

                                            Comment


                                              “We are what we repeatedly do,” Aristotle

                                              Session: 222 – Active Recovery - Swimming


                                              750 m Breast-stroke, Core, Achilles Stretching


                                              Session: 223 – Cardio – Stationary Bike


                                              Concept2 Warm Up
                                              20 Minutes on stationary bike, @ Approx 170W, @ Approx 105 Cadence
                                              Quick Jog on Treadmill
                                              Mat/Stretching


                                              Session: 224 – Cardio – Running


                                              5 Mile morning run on road/sand

                                              Comment


                                                “The harder you work, the harder it is to surrender.” Vince Lombardi


                                                Session 225: Strength – Back/Biceps/Legs

                                                1 Hour of Tennis

                                                Stretching

                                                Chin Ups - 4, 3, 3
                                                Lat Pull Downs – Wide Grip – 2 Sets
                                                Lat Pull Downs – Narrow Grip – 2 Sets

                                                Lower back raises on stability ball – 2 Sets
                                                Supermans – 2 Sets

                                                Bicep Curls – 2 Sets
                                                Bicep Shrugs – 2 Sets

                                                Squats – 3 Sets
                                                Calf raises – 3 Sets


                                                Session 226: Cardio
                                                1 KM jog warm up. Stretch. 30 minutes on stationary bike [Cadence 100].


                                                Session 227: Cardio
                                                8 Mile Bike. 3 Mile jog on parkland. 8 Mile bike.


                                                Session 228: Strength – Chest/Legs

                                                Stretch. Achilles Stretching. Mash Calves/Achilles with Puc.

                                                Dead Lift – 60 Kg x 10, x 10, x 4

                                                Bench Press – WU, 50 Kg x 12, 60 Kg x 4, x 4

                                                Dips – 10, 10, 6

                                                Chest Expansions on Stability Ball with Medicine Ball Throw – 3 Sets

                                                Box Jumps onto ½ Stability Ball with flat top – 2 Sets of 10


                                                Session 229: Cardio
                                                5 Mile jogging on roads/beach.

                                                Comment


                                                  "One of the secrets of life is to make stepping-stones out of stumbling blocks," Jack Penn

                                                  Session 230: Jogging/Active Recovery

                                                  3 Mile jogging on road. Easy
                                                  Stretching/Mat work.

                                                  Right calf was very painful on Monday/Tuesday. Is marginally better today. May be due to running sessions scheduled to close to some squatting/dead lifting, or just a blip.


                                                  Session 231: Weights: Back/Biceps

                                                  Stretching. Foam Roll. Mat work - Glutes/Hips/Core

                                                  Chin Ups - 4, 3, 3

                                                  Lat Pull Downs Wide Grip - 3 Sets
                                                  Lat Pull Downs Narrow Grip - 3 Sets

                                                  Supermans - 3 Sets
                                                  Lower Back Raises on Stability Ball - 3 Sets of 15

                                                  Bicep Isolation Curls - 3 Sets

                                                  Bicep Single Bell Curls - 3 Sets
                                                  Bicep Shrugs - 3 Sets

                                                  Neck Shrugs - 3 Sets
                                                  Last edited by colm_leche; 16-03-16, 15:39.

                                                  Comment


                                                    “Practise Safe Sets,” Tee Shirt Slogan in Weight Room

                                                    Session 232: Cardio
                                                    Slow steady 7 mile run on road/sand dunes.


                                                    Session 233: Stretching:
                                                    Stretch/mat work. Hamstring band stretching. Light swim


                                                    Session 234: Strength – Chest/Shoulder/Tricep/Legs
                                                    All sets done low weights & high reps to failure (typically 20/15/10)

                                                    Stretch/mat work. Hamstring band stretching.

                                                    Incline Bench Press – 3 Sets
                                                    Pec Deck – 3 Sets
                                                    Shoulder Press – 3 Sets
                                                    Chest Expansions on Stability Ball with Medicine Ball & Throw – 3 Sets
                                                    Tricep Overhead Extensions – 3 Sets

                                                    Seated Leg Press – 3 Sets
                                                    Glute Isolation – 3 Sets
                                                    Calf Raises- 3 Sets

                                                    100m Front Crawl in pool. Cool down.


                                                    Session 235: Strength: Back/Biceps/Legs

                                                    Warm up on Concept 2. Stretching.

                                                    Chin Ups – 3, 3, 3
                                                    Incline Bench Pull – 3 Sets
                                                    Supermans – 3 Sets
                                                    Lower Back raises on Stability Ball – 3 Sets

                                                    Incline Seated Leg Press – 3 Sets
                                                    Calf Press – 2 Leg/Single Leg

                                                    Bicep Curls – 2 Sets/Bicep Side Curls – 2 Sets/Bicep Shrugs – 2 Sets
                                                    Neck Shrugs – 3 Sets

                                                    100 M front crawl

                                                    Comment


                                                      "If you want something you're never had, you've got to do something you've never done."


                                                      Session 236: Cardio
                                                      5 Minutes Concept2/25 Minutes Cross Trainer


                                                      Session 237: Cardio
                                                      12 Miles on road bike easy


                                                      Session 238: Cardio
                                                      4 Mile jog easy


                                                      Session 239: Weights – Chest/Shoulder/Tri/Legs

                                                      1 Hour Tennis. 1 Mile jog.
                                                      Stretching. Core/Hip work. Achilles Stretching.

                                                      Dips – 10, 10, 10
                                                      Chest Expansions on Stability Ball with Medicine Ball & Throw – 3 Sets
                                                      Shoulder Press – 3 Sets
                                                      Incline Chest Press with Bells – 3 Sets

                                                      Incline Leg Press – 3 Sets
                                                      Calf Press – 3 sets

                                                      Shoulder Isolation [Forward/Lateral/Shrugs] – 2 Sets
                                                      Tricep Isolation – 3 Sets


                                                      Session 240: Intro BBJ
                                                      1 hour intro BBJ session. Mostly grappling.


                                                      Session 241: Weights – Back/Biceps

                                                      Warm up on Concept2. Stretching. Low box jumps onto ½ stability ball.

                                                      Chin Ups- 4, 3, 3
                                                      Incline Bench Pull – Wide Grip – 2 Sets
                                                      Incline Bench Pull – Narrow Grip – 2 Sets
                                                      Lat. Pull Downs – Wide Grip – 2 Sets
                                                      Lat. Pull Downs – Narrow Grip – 2 Sets

                                                      Lower Back Raises on Stability Ball – 3 Sets
                                                      Supermans – 3 Sets

                                                      Bicep Curls on isolation bar – 3 Sets
                                                      Bicep curls with Bells – 2 Sets
                                                      Bicep Shrugs – 2 Sets

                                                      Neck Shrugs – 3 Sets

                                                      Comment


                                                        You started BJJ, that's class.
                                                        Where are you doing it

                                                        Comment


                                                          Originally posted by Mellor View Post
                                                          You started BJJ, that's class.
                                                          Where are you doing it
                                                          A dude in work had a few belt fights over in SE Asia @ featherweight, and is now training in the main Dublin MMA gym, so we did a session with him in the gym.

                                                          Nothing like walking in after lunchtime with a three inch cut over your eye....

                                                          Comment


                                                            Originally posted by colm_leche View Post
                                                            A dude in work had a few belt fights over in SE Asia @ featherweight, and is now training in the main Dublin MMA gym, so we did a session with him in the gym.

                                                            Nothing like walking in after lunchtime with a three inch cut over your eye....
                                                            Great stuff,it's a great sport. Only the occasion bump
                                                            R scape has to be explained

                                                            Comment


                                                              "It's not whether you get knocked down, it's whether you get up." V. Lombardi

                                                              Session 242: Weights - Chest/Legs

                                                              Warm up - Concept2. Core/Hip mat work.

                                                              Dead lift. 50 Kg x 10, 50 Kg x 10, 60 Kg x 10
                                                              Calf Press

                                                              Dips - 10, 10, 10
                                                              Chest Expansions on Stability Ball with Medicine Ball Throw - 10, 10, 10
                                                              Bench Press on Smith Machine - 12, 10, 6
                                                              Incline Chest Press - 10 Kg x 12, 16 Kg x 8, 16 Kg x 8

                                                              Comment


                                                                “Listen more than you talk. Nobody learned anything by hearing themselves speak.”
                                                                Sir Richard Branson


                                                                Session 243: Swim
                                                                150m Front Crawl, 100m Pull Buoy, 800m Breast Stroke

                                                                Session 244: Weights – Back/Bicep/Legs
                                                                10 miles on bike. Stretching/Achilles Stretching/Hamstring Band work/Mash calves with puck

                                                                Chin Ups – 4, 3, 3

                                                                Lat Pull Downs – Wide Grip – 2 Sets
                                                                Lat Pull Downs – Narrow Grip – 2 Sets
                                                                Bench Pulls with Bar Bell – 2 Sets

                                                                Bicep Isolation Curls [bar] – 3 Sets
                                                                Bicep Curls [bells] – 2 Sets
                                                                Bicep Shrugs – 2 Sets

                                                                Neck Shrugs – 3 Sets

                                                                Supermans – 3 Sets
                                                                Lower back raises on stability ball – 3 Sets



                                                                Session 245: Weights – Chest/Tricep/Legs


                                                                Warm up on Concept2. Core/Hip work. Achilles Stretching.

                                                                Dips – 10, 10, 10

                                                                Bench Press – 50 Kg x 10, 55 Kg x 8, 60 Kg x 4
                                                                Chest Expansions – 10, 10, 10
                                                                Incline Chest Press – 12 Kg x 10, 16 Kg x 8, 16 Kg x 9
                                                                Tricep Pull Downs – 10, 10, 10

                                                                Squats – 50 Kg x 10, 60 Kg x 10, 60 Kg x 8
                                                                Calf Press – 2 Legs, 1 Leg

                                                                Comment


                                                                  “Tramps like us, baby we were born to run,” Bruce Springsteen, Born to Run

                                                                  Session 246: BBJ Grappling/Tennis

                                                                  1 hour introductory BBJ drills/mat work/grappling.

                                                                  1 hour tennis.


                                                                  Session 247: Cardio

                                                                  16 Miles on road bike. 3 mile run easy over park land. [Left hip not too bad during this jog, form fell off towards end].


                                                                  Session 248: Cardio

                                                                  Stretch. Achilles Stretch. Core/Glute/Hip excercises

                                                                  30 minutes on Cross Trainer.
                                                                  10 minutes running on treadmill.
                                                                  500 m swimming breast-stroke.

                                                                  Comment


                                                                    "We are what we repeatedly do. Excellence, then, is not an act, but a habit." Aristotle

                                                                    Session 249: Cardio
                                                                    10 minutes on Concept2. 22 SPM. Average split/500m - 1:57:30.

                                                                    20 minutes on Cross Trainer.


                                                                    Session 249: Cardio
                                                                    5 mile run on road/sand.

                                                                    Comment


                                                                      “You have to be the nail before you’re the hammer.”
                                                                      From O.Busquet blog - https://oliviersfightblog.wordpress.com/


                                                                      Session 250: BBJ
                                                                      1 Hour BBJ drills/Mat work


                                                                      Session 251: Strength – Chest/Legs

                                                                      10 Miles easy on road bike.
                                                                      Skipping to warm up. Stretching. Hamstring band stretching. Achilles stretching.

                                                                      Dips – 10, 10, 10
                                                                      Incline Bench Press – 50 Kg x 10, 55 Kg x 6, 60 Kg x 5
                                                                      Chest Expansions on Core Stability Ball with Medicine Ball Throw – 12, 12, 12

                                                                      Dead Lifts – 50 Kg x 10, 60 Kg x 8, 60 Kg x 8
                                                                      Calf Press – 3 Sets
                                                                      Lower Back Raises on Stability Ball – 12, 12, 12

                                                                      Incline Chest Press [Bells] – 14 Kg x 10, 16 Kg x 10, 16 Kg x 10
                                                                      Pec Deck – 3 Sets
                                                                      Tricep Pull Downs – 3 Sets


                                                                      Session 252: Cardio
                                                                      5 Miles jog on road/sand

                                                                      Comment


                                                                        “Luck is the last dying wish of those who believe winning can happen by accident.”
                                                                        From O.Busquet blog - https://oliviersfightblog.wordpress.com/


                                                                        Session 253:
                                                                        Stretching. Mat work to strengthen Core/Hips/Glutes/Hamstrings. Achilles Stretching.

                                                                        1 Hour of Tennis.


                                                                        Session 254: Strength – Back/Biceps/Legs

                                                                        Warm up on Concept2

                                                                        Lat Pull Downs – Wide Grip – 2 Sets
                                                                        Lat Pull Dows – Narrow Grip – 2 Sets

                                                                        Incline Bench Pull – Wide Grip – 2 Sets
                                                                        Incline Bench Pull – Narrow Grip – 2 Sets

                                                                        Lower Back Raises on Stability Ball – 3 Sets
                                                                        Supermans – 3 Sets

                                                                        Squats – 50 Kg x 10, 60 Kg x 10, 60 Kg x 10
                                                                        Calf Press – 3 Sets

                                                                        Bicep Curls – 3 Sets; Side Shrugs – 3 Sets; Bicep Shrugs – 3 Sets
                                                                        Neck Shrugs – 3 Sets

                                                                        Comment


                                                                          "If you get stuck, draw with a different pen." Paul Arden.


                                                                          Session 255: BJJ Grappling


                                                                          Session 256: Strength - Chest/Shoulders

                                                                          10 miles easy on bike. Warm up - skipping. Stretching/Mat work.
                                                                          Achilles stretching. Hip/Glute/Hamstring/Core work. Hamstring band stretching.

                                                                          Dips - 10, 10, 10

                                                                          Incline Bench Press - WU, 50 Kg x 10, 55 Kg x 8, 60 Kg x 6
                                                                          Chest Expansions on stability ball with medicine ball throw - 10, 10, 10

                                                                          Incline Chest Press [Bells] - 15 Kg x 10, 15 Kg x 10, 17.5 Kg x 8

                                                                          Shoulder Isolation with Bells - [Front/Lateral/Shrugs] - 10, 10, 10

                                                                          Tricep Pull Downs - 10, 10, 10


                                                                          Session 257: Cardio
                                                                          10 K road race. Stretch. Foam Roll.

                                                                          Comment


                                                                            May Goals:

                                                                            I hit slow progress in April with a week long flu, nagging hip pain, and a few other niggles.

                                                                            Strength, flexibility, running have all improved since start of year. Goal for May is to bring the weight down to 91 Kg, from 94 Kg.

                                                                            If I can't run due to hip, this will mean locking in other good blocks of cardio.



                                                                            “If you want to be your best, spend a lot of time exploring what is more than enough.” Brad Lewis. Olympian. Sculler.

                                                                            Session 256: Strength – Back/Legs/Biceps

                                                                            Warm Up – 10 miles on road bike. Skipping.
                                                                            Stretching. Hamstring band work. Mash calves with puck. Achilles Stretching.

                                                                            Lat Pull Downs – Wide Grip – 2 Sets
                                                                            Lat Pull Downs – Narrow Grip – 2 Sets
                                                                            Low Rows – 3 Sets
                                                                            Low Back Raises on Incline Bench – 3 Sets

                                                                            Dead lift – WU, 60 Kg x 6, 60 Kg x 6, 60 Kg x 6
                                                                            Calf Press – 3 Sets

                                                                            Bicep Curls – 3 Sets
                                                                            Bicep Rotations – 3 Sets
                                                                            Bicep Shrugs – 2 Sets
                                                                            Neck Shrugs – 3 Sets

                                                                            Quick swim to cool down.

                                                                            Comment


                                                                              "Don't stop moving to the funky funky beat
                                                                              Don't stop moving to the funky funky beat
                                                                              Don't stop moving to the funky funky beat",
                                                                              SCLUB7

                                                                              Session 257: Cardio:
                                                                              Warm up on Concept2. 40 Minutes on X-Trainer.

                                                                              Session 258: Cardio:
                                                                              5 1/2 mile a.m. road run.

                                                                              Comment


                                                                                “You can’t win unless you learn how to lose,” Kareem Abdul-Jabbar

                                                                                Session 259: Strength - Chest


                                                                                Skipping, Stretch, Achilles Stretching

                                                                                Bench Press – 3 Sets
                                                                                Chest Expansions on Stability Balls – 3 Sets
                                                                                Shoulder Isolation with Bells – Front/Lateral/Shrugs – 3 Sets
                                                                                Lat Pull Downs – 3 Sets


                                                                                Session 260: Cardio/Conditioning

                                                                                20 Minute Run.

                                                                                Skipping. Stretch. Box Jumps, Lunge, KB Swings. Core, Hamstrings, Glute isolation excercises.


                                                                                Session 261: Cardio

                                                                                Stretch. 30 Minute X Trainer. 30 Minute run.


                                                                                Session 262: Strength – Back/Legs


                                                                                Lat Pull Downs Wide Grip – 3 Sets
                                                                                Lat Pull Downs Narrow Grip – 3 Sets

                                                                                Compound – Clean/Overhead Lift – 3 Sets
                                                                                Bicep Curls – 3 Sets
                                                                                Bicep Shrugs – 3 Sets
                                                                                Neck Shrugs – 3 Sets


                                                                                “To keep the body in good health is a duty … otherwise we shall not be able to keep our mind strong and clear,” Buddha

                                                                                Session 263: Cardio

                                                                                1 Hour on the road bike

                                                                                Comment


                                                                                  "If it doesn't challenge you, it doesn't change you," Fred DeVito

                                                                                  Session 264: Strength - Chest/Shoulder/Tri/Legs

                                                                                  Warm up on Concept 2. Stretching. Lower back Activation.

                                                                                  Hip Thrusters - 3 Sets
                                                                                  Dead Lifts - 50 Kg x 12, 55 Kg x 10, 60 Kg x 10
                                                                                  Calf Press - 3 Sets

                                                                                  Dips - 10, 10, 10
                                                                                  Bench Press - 50 Kg x 11, 55 Kg x 8, 55 Kg x 7
                                                                                  Chest Expansions on Stability Ball with Medicine Ball Throw - 3 Sets

                                                                                  Incline Chest Press [Bells] - 14 Kg x 12, 14 Kg x 12, 15 Kg x 10
                                                                                  Chest Press [Bells] - 3 Sets

                                                                                  Shoulder Isolation [Bells] - Front/Lateral/Shrugs - 2 Sets

                                                                                  Trap Pull Downs - Fixed Grip - 3 Sets
                                                                                  Trap Pull Downs - Y Shaped Cloth Grip - 3 Sets

                                                                                  Comment


                                                                                    "You know when Lisa said they were going to Spar for lunch, I didn't know they meant that kind of sparring,"

                                                                                    JBA from the Finance office, after the new guy started teaching BJJ at lunchtimes.

                                                                                    Session 265: BBJ

                                                                                    20 Minute X Training.
                                                                                    1 Hour sparring.

                                                                                    Comment


                                                                                      "It's simple, if it jiggles, it's fat," Arnold Schwarzenegger


                                                                                      Double training sessions both days over the weekend, with weights in the morning and cardio in the afternoon. Longest run of the year on Saturday, and longest bike of the year on Sunday. Pretty happy with that.


                                                                                      Session 266: Strength – Back/Legs


                                                                                      10 miles on bike. Stretch. Lower back activation. Hamstring band stretching. Achilles stretching.

                                                                                      Squat – WU, 50 Kg x 10, 60 Kg x 10, 70 Kg x 10
                                                                                      Kettle Bell Swings – 3 Sets

                                                                                      Lat Pull Downs – 3 Sets
                                                                                      Low Row Wide Grip – 2 Sets
                                                                                      Low Row Narrow Grip – 2 Sets

                                                                                      Lower back raises on stability ball – 3 Sets of 20
                                                                                      Supermans – 2 Sets of 10

                                                                                      Bicep Curls with bar – 3 Sets
                                                                                      Bicep Curls with bells – 3 Sets
                                                                                      Bicep Shrugs – 3 Sets
                                                                                      Neck Shrugs – 2 Sets


                                                                                      Session 267: Cardio/Endurance

                                                                                      8.5 mile long slow run on sand/parkland.


                                                                                      Session 268: Strength – Chest/Triceps/Legs


                                                                                      Warm up on Concept 2. Stretching. Hamstring band stretching. Mash calves/Achilles with hard ball. Achilles stretching.

                                                                                      Dips – 10, 10, 10
                                                                                      Incline Bench Press – 50 Kg x 12, 55 Kg x 10, 60 Kg x 6
                                                                                      Chest Expansions on Stability Ball with Medicine Ball – 3 Sets

                                                                                      Calf Press – 3 Sets
                                                                                      Glute Isolation – 3 Sets
                                                                                      Hip Thrusters – 3 Sets

                                                                                      Incline Chest Press – 3 Sets
                                                                                      Flat Chest Press with Bells – 3 Sets
                                                                                      Tricep Pull Downs – 3 Sets


                                                                                      Session 269 Cardio:


                                                                                      55 Km on road bike.

                                                                                      Comment


                                                                                        “Success is not a straight line. It’s messy,” John Kavanagh, MMA Trainer

                                                                                        Session 270: Cardio

                                                                                        Concept2 warm up. 20 minutes on X-Trainer.


                                                                                        Session 271: Cardio/Weights [Bacl/Bicep/Legs]

                                                                                        Running - ½ mile warm up. 5 Miles run on roads at tempo. Right calf a bit tight.


                                                                                        Weights-
                                                                                        Warm up on Concept2

                                                                                        Hip Thrusters – 3 Sets
                                                                                        Kettle Bell Swings – 3 Sets

                                                                                        Seated Row – Wide Grip – 3 Sets [High reps]
                                                                                        Seated Row – Narrow Grip – 3 Sets [High reps]

                                                                                        Bicep Curls – 3 Sets
                                                                                        Bicep Shrugs – 3 Sets

                                                                                        Neck Shrugs – 3 Sets

                                                                                        Comment


                                                                                          “In a scientific approach, negative results are as important as positive results,” John Kavanagh, MMA Trainer

                                                                                          Session 272 – Cardio
                                                                                          16 Mile Bike Easy. 3 Mile Run on parkland.


                                                                                          Session 273 – Strength [Chest/Shoulders/Legs]

                                                                                          5 miles on road bike to warm up. 5 miles on road bike to cool down.

                                                                                          Skipping. Stretch. Lower back activation. Hamstring stretching with band. Mash calves with puc.

                                                                                          Dead lifts – 50 Kg x 6; 60 Kg x 6, 70 Kg x 6

                                                                                          Bench Press – 50 Kg x 12, 55 Kg x 10, 60 Kg x 6
                                                                                          Chest Expansions with Medicine Ball Throw – 3 Sets

                                                                                          Incline Chest Press [bells] – 15 Kg x 10, 17.5 Kg x 7, 17.5 Kg x 6
                                                                                          Chest Press [bells] – 3 Sets

                                                                                          Shoulder isolation with bells [front raises/lateral raises/shrugs] – 3 Sets
                                                                                          Tricep Pull Downs – 3 Sets


                                                                                          Session 274 – Cardio – Road Bike

                                                                                          65 K on rolling back roads.

                                                                                          Comment


                                                                                            “Own the loss,” John Kavanagh - MMA Coach

                                                                                            Session 275: Strength – Legs/Back/Biceps


                                                                                            30 Minutes on Cross Trainer

                                                                                            Stretch

                                                                                            Squats – 50 Kg x 10, 60 Kg x 10, 70 Kg x 6
                                                                                            Hip Thrusters – 10, 10, 10

                                                                                            Lower Back Raises on Stability Ball – 10, 10, 10
                                                                                            Supermans – 10, 10, 10

                                                                                            Incline Bench Pull – 3 Sets

                                                                                            Bicep Curls – 3 Sets
                                                                                            Bicep Shrugs – 3 Sets
                                                                                            Neck Shrugs – 3 Sets

                                                                                            Comment


                                                                                              "Be stubborn about your goals, and flexible about your methods," Anon.

                                                                                              Session 276: Strength – Chest/Shoulders/Triceps

                                                                                              Dips – 10, 10, 10
                                                                                              Chest Expansions on Stability Ball with Medicine Ball throw – 10, 10, 10
                                                                                              Bench Press – WU, 50 Kg x 10, 60 Kg x 7, 60 Kg x 4

                                                                                              Incline Chest Press [Bells] – 3 Sets
                                                                                              Chest Press [Bells] – 3 Sets

                                                                                              Shoulder Isolation with Bells – Front/Lateral/Shrugs – 3 Sets
                                                                                              Overhead Tricep Raises – 3 Sets

                                                                                              Easy swim to cool down.


                                                                                              Session 277: Cardio

                                                                                              Five mile run easy on sand/roads.
                                                                                              45 mins of BBJ sparring.

                                                                                              Comment


                                                                                                'There's no point saying I want to go there for fun. I want a medal' Rob Heffernan, Irish Olympian

                                                                                                Session 278: Strength [Back/Biceps]
                                                                                                1 mile run on parkland. Very sharp pain in left calf, so I did not finish run.

                                                                                                Lat Pull Downs [wide grip] – 3 Sets
                                                                                                Lat Pull downs [narrow grip] – 3 Sets
                                                                                                Lower Back Raises on stability ball – 3 Sets

                                                                                                Standing Chest Pulls/Rows – 3 Sets
                                                                                                Seated Row – 3 Sets

                                                                                                Bicep Curls – 3 Sets
                                                                                                Bicep Shrugs – 3 Sets
                                                                                                Neck Shrugs – 3 Sets


                                                                                                Session 279: Strength – Chest/Shoulders/Triceps

                                                                                                10 miles on road bike

                                                                                                Stretching. Hamstring band stretching.

                                                                                                Dips – 3 Sets
                                                                                                Chest expansions on stability ball with medicine ball throw – 3 Sets
                                                                                                Bench Press – WU, 50 Kg x 12, 55 Kg x 10, 60 Kg x 6
                                                                                                Incline Chest Press with Bells – 3 Sets
                                                                                                Chest press with Bells – 3 Sets

                                                                                                Shoulder Isolation with Bells [Front/Lateral/Shrugs] – 2 Sets

                                                                                                Tricep Pull downs [Rope Grip] – 3 Sets
                                                                                                Tricep Pull Downs [Fixed Metal Grip] – 3 Sets

                                                                                                Comment


                                                                                                  "Fail to prepare, prepare to fail." Roy Keane

                                                                                                  Session 280: Cardio/Weights [Back/Biceps/Legs]

                                                                                                  3.5 Mile jog on sand. Foam roll. Calf stretching.

                                                                                                  Lat Pull Down - 3 Sets
                                                                                                  Lat Pull Down - Narrow Grip - 3 Sets

                                                                                                  Lower Back Raises - 3 Sets
                                                                                                  Supermans - 3 Sets

                                                                                                  Hip Thrusters - 3 Sets
                                                                                                  Kettle Bell Swings - 3 Sets

                                                                                                  Bicep Curls - 3 Sets
                                                                                                  Bicep Shrugs - 3 Sets
                                                                                                  Lateral Shrugs - 3 Sets

                                                                                                  Neck Shrugs - 2 Sets

                                                                                                  I attended Physio during the week, and seems no major damage to the calf, so fingers crossed.

                                                                                                  Comment


                                                                                                    “The fight is won or lost far away from the witnesses behind the lines, in the gym, and out there on the road, long before I dance under those lights,”
                                                                                                    Muhammad Ali, 1942-2016

                                                                                                    Session 281: MMA sparring. 1 Hour sparring.


                                                                                                    Session 282: Cardio – Run/Bike

                                                                                                    3 Mile park run on parkland.
                                                                                                    49 miles on the road bike.


                                                                                                    Session 283: Cardio – Long slow run

                                                                                                    10 mile long slow run on sand/trails. Soak legs in sea. 1 mile cool down jog.


                                                                                                    Session 284: Recovery

                                                                                                    10 miles easy on road bike.
                                                                                                    Stretch/Mash calves & achilles with small hard ball. Steam/Sauna/Jacuzzi.


                                                                                                    Session 285: Weights [Chest/Legs/Triceps]

                                                                                                    10 miles easy on road bike.

                                                                                                    Foam Roll. Stretching. Hamstring band stretching. Lower back activation.
                                                                                                    Mat exercises for core/hips/glutes.

                                                                                                    Dead Lifts – 3 Sets – [60 Kg x 6]

                                                                                                    Dips – 3 Sets
                                                                                                    Chest Expansions on stability ball with medicine ball throw – 3 Sets
                                                                                                    Chest Press With Bells – 3 Sets
                                                                                                    Incline Chest Press with Bells – 3 Sets

                                                                                                    Tricep Pull Downs, V Grip – 2 Sets
                                                                                                    Tricep Pull Downs with bar – 2 Sets

                                                                                                    A couple of lengths of front crawl in the pool to cool down.

                                                                                                    Comment


                                                                                                      "Aggression is what I do. I go to war. You don't contest football matches in a reasonable state of mind" Roy Keane

                                                                                                      Session 286: Cardio - Running
                                                                                                      4 Mile run easy. Left Achilles giving trouble.


                                                                                                      Session 287: MMA – Conditioning/Sparring/Grappling


                                                                                                      Session 288: Cardio – Open Water Canoe
                                                                                                      2 Hours open water canoe on the sea.


                                                                                                      Session 289: Strength – Lifting – Back/Bicep/Legs

                                                                                                      Warm up on bike.

                                                                                                      Stretching/ Hamstring Band Stretching/Achilles Stretching/Calf Stretching/Lower Back Activation

                                                                                                      Dead Lift – 60 Kg x 6, 60 Kg x 6, 70 Kg x 4
                                                                                                      Hip Thrusters – 10, 10, 10

                                                                                                      Lower Back Raises on Stability Ball – 15, 15, 15
                                                                                                      Supermans – 10, 10, 10

                                                                                                      Lat Pull Downs – Wide Grip – 3 Sets
                                                                                                      Lat Pull Downs – Narrow Grip – 3 Sets
                                                                                                      Seated Rows – 3 Sets

                                                                                                      Bicep Curls – 3 Sets
                                                                                                      Bicep Shrugs – 3 Sets
                                                                                                      Neck Shrugs – 3 Sets

                                                                                                      Comment


                                                                                                        "I do not try to dance better than anyone else. I try only to dance better than myself." Mikhail Baryshnikov


                                                                                                        Haven't updated in a while. Am continuing to rehab achilles so can't run. Did a 2.7 Km open water swim a few weeks back [breast-stroke], which was enjoyable. Did my first ever kettle bell circuit last week, including a bunch of compound moves, e.g. Turkish Get Ups, so nearly died doing that ...

                                                                                                        My left wrist was squiffy so I have not been doing pull ups, but it seems ok now, so will get back on them.


                                                                                                        Session 290:
                                                                                                        Cardio – Swimming
                                                                                                        1,100 m Breast-stroke. 1 Hour of football.


                                                                                                        Session 291:
                                                                                                        Cardio – Swimming.
                                                                                                        1,100 m breast-stroke. 1 Hour of tennis.


                                                                                                        Session 292:
                                                                                                        Cardio – Swimming. 1,000 m breast-stroke.


                                                                                                        Session 293: Cardio
                                                                                                        16 miles on road bike.


                                                                                                        Session 294: Strength – Chest/Legs

                                                                                                        Warm up on bike. Stretch. Achilles Stretching.

                                                                                                        Squats - 60 Kg x 10, 60 Kg x 10, 70 Kg x 5
                                                                                                        Kettle Bell Swings – 3 Sets
                                                                                                        Calf Press – 3 Sets

                                                                                                        Incline Chest Press – 3 Sets
                                                                                                        Chest Press [ Bells] – 3 Sets
                                                                                                        Incline Chest Press – 3 Sets

                                                                                                        Dips – 10, 10, 10
                                                                                                        Chest Expansions with Medicine Ball Throw on Stability Ball – 3 Sets
                                                                                                        Tricep Pull Downs – 3 Sets


                                                                                                        Session 295: Cardio – Swim 1,250 m Breast-stroke


                                                                                                        Session 296: Cardio – 20 Miles Easy on road bike. Stretching.


                                                                                                        Session 297: 45 Km on road bike, with intervals - 3 short sharp hill repeats – approx. 1 mile of climbing with gradient of 6-7 %


                                                                                                        Session 298: Swim – 40 lengths – Achilles Stretch


                                                                                                        Session 299: Cardio – 10 miles on bike & 1 hour of football.


                                                                                                        Session 300: Strength [Legs/Chest]

                                                                                                        20 miles easy on road bike. Achilles stretching.

                                                                                                        Dips – 10, 10, 10
                                                                                                        Chest Expansions on Stability ball with medicine ball throw – 12, 12, 12
                                                                                                        Incline bench press
                                                                                                        Incline shoulder press

                                                                                                        Squats
                                                                                                        Glute Isolation
                                                                                                        Calf Press

                                                                                                        Session 301: Cardio – 30 Minutes X-train. 1,000m swimming.


                                                                                                        Session 302: Cardio
                                                                                                        2.7 km open water swim in river. Breast-stroke.


                                                                                                        Session 303: Strength: Legs/Back

                                                                                                        Stretch. Achilles Stretch. Lower back activation.

                                                                                                        Dead lifts – 3 Sets
                                                                                                        Calf Press- 3 Sets
                                                                                                        Lower Back Raises on Stability Ball – 3 Sets
                                                                                                        Supermans – 3 Sets
                                                                                                        Lat Pull Downs – Narrow Grip – 2 Sets
                                                                                                        Lat Pull Downs – Wide Grip – 2 Sets
                                                                                                        Seated Row – 3 Sets
                                                                                                        Lateral Shrugs – 3 Sets
                                                                                                        Bicep Shrugs – 2 Sets
                                                                                                        Neck Shrugs – 2 Sets


                                                                                                        Session 304: Strength – Chest/Shoulders/Triceps
                                                                                                        Stretch. Achilles Stretching.


                                                                                                        Squats – WU, 3 Sets
                                                                                                        Calf Press – 3 Sets & Single Leg/Rotated Leg
                                                                                                        Dips – 10, 10, 10
                                                                                                        Chest expansions on stability ball with medicine ball – 3 Sets
                                                                                                        Seated Bench Press – 3 Sets
                                                                                                        Chest Press [Bells] – 3 Sets
                                                                                                        Shoulder Isolation with Bells [Front/Lateral/Shrugs] – 3 Sets
                                                                                                        Tricep Overhead Raises – 2 Sets
                                                                                                        Short swim [front crawl] to cool down


                                                                                                        Session 305: MMA Circuits/conditioning for 1 hour


                                                                                                        Session 306: Cardio – 40 Miles easy on road bike


                                                                                                        Session 307: Strength – Back/Biceps/Legs

                                                                                                        Stretch. Achilles Stretch.
                                                                                                        Dead Lifts – 3 Sets
                                                                                                        Calf Press - 3 Sets
                                                                                                        Lat Pull Downs – Wide Grip – 2 Sets
                                                                                                        Lat Pull Downs – Narrow Grip – 2 Sets
                                                                                                        Lower Back Raises – 3 Sets
                                                                                                        Supermans – 3 Sets
                                                                                                        Bicep Shrugs – 2 sets
                                                                                                        Neck Shrugs – 3 Sets
                                                                                                        Short swim


                                                                                                        Session 308: Strength –Chest/Legs/Triceps

                                                                                                        Warm up on concept 2. Achilles stretching. Core.

                                                                                                        Dips – 10, 7, 6
                                                                                                        Chest Expansions on Stability Ball with Medicine Ball Throw – 3 Sets

                                                                                                        Wall Sits – 3 Sets
                                                                                                        Incline Leg Press

                                                                                                        Bench Press – 50 Kg x 12, 55 Kg x 7, 55 Kg x 6
                                                                                                        Chest Press with Bells – 3 Sets
                                                                                                        Incline Chest Press – 3 Sets
                                                                                                        Pec Dec [using cables] -3 Sets
                                                                                                        Tricep Pull Downs – 3 Sets


                                                                                                        Session 309: 1 Hour Kettle Bell Circuit [MMA specific].


                                                                                                        Session 310: Strength Legs/Back/Biceps

                                                                                                        Stretching. Achilles Stretch.

                                                                                                        Dead Lift – 60 Kg x 10, 60 Kg x 10, 70 Kg x 6

                                                                                                        Lat Pull Downs – Wide Grip – 3 Sets
                                                                                                        Lat Pull downs – Narrow Grip – 3 Sets
                                                                                                        Pull Ups [BW] – 3, 2, 2
                                                                                                        Super Mans – 3 Sets
                                                                                                        Lower Back Raises – 3 Sets
                                                                                                        Bicep Curls – 2 Sets/Bicep Shrugs – 2 Sets
                                                                                                        Neck Shrugs – 3 Sets

                                                                                                        Comment


                                                                                                          "You can suceed best and quickest by helping others to succeed," Napolean Hill

                                                                                                          Session 311: Circuit/Kettle Bells

                                                                                                          5 Minutes on Concept2

                                                                                                          Circuit repeated 3 Times:

                                                                                                          KB - Upright Rows
                                                                                                          Seated OverHead PLate Press - 1 min
                                                                                                          KB - Hip Thrusters
                                                                                                          Neck shrugs
                                                                                                          Farmers Walk - 1 min
                                                                                                          Push Ups - 1 min
                                                                                                          Plank - 1 min
                                                                                                          KB - Single arm rows

                                                                                                          Some MMA - Crouch/Takedowns
                                                                                                          Last edited by colm_leche; 28-07-16, 13:57.

                                                                                                          Comment


                                                                                                            Originally posted by colm_leche View Post
                                                                                                            Session 290:
                                                                                                            Session 291:
                                                                                                            Session 292:
                                                                                                            Session 293: Cardio
                                                                                                            Session 294: Strength – Chest/Legs
                                                                                                            Session 295: Cardio – Swim 1,250 m Breast-stroke
                                                                                                            Session 296: Cardio – 20 Miles Easy on road bike. Stretching.
                                                                                                            Session 297: 4
                                                                                                            Session 298: Swim – 40 lengths – Achilles Stretch
                                                                                                            Session 299: Cardio – 10 miles on bike & 1 hour of football.
                                                                                                            Session 300: Strength [Legs/Chest]
                                                                                                            Session 301: Cardio – 30 Minutes X-train. 1,000m swimming.
                                                                                                            Session 302: Cardio
                                                                                                            Session 303: Strength: Legs/Back
                                                                                                            Session 304: Strength – Chest/Shoulders/Triceps
                                                                                                            Session 305: MMA Circuits/conditioning for 1 hour
                                                                                                            Session 306: Cardio – 40 Miles easy on road bike
                                                                                                            Session 307: Strength – Back/Biceps/Legs
                                                                                                            Session 308: Strength –Chest/Legs/Triceps
                                                                                                            Session 309: 1 Hour Kettle Bell Circuit [MMA specific].
                                                                                                            Session 310: Strength Legs/Back/Biceps
                                                                                                            What an update!!
                                                                                                            Awesome amounts of work in a single post.


                                                                                                            The MMA specific Kettle Bell Circuit interests me

                                                                                                            Comment


                                                                                                              "Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better." S. Beckett - Cricket Afficianado, French Resistance Fighter, Novelist, Playwright & Dramatist.

                                                                                                              Session 311: Cardio – 50 Miles easy on the road bike. Dublin, out to Blessington on the R144 and back.


                                                                                                              Session 312: Strength – Chest/Shoulders/Triceps

                                                                                                              Warm up – 10 miles on the road bike.

                                                                                                              Stretch. Hamstring band stretching. Mash Achilles/calves with puc.

                                                                                                              Calf Press.

                                                                                                              Dips – 10, 10, 6

                                                                                                              Chest expansions on stability ball with medicine ball throw – 10, 10, 10

                                                                                                              Bench Press – 50 Kg x 12, 55 Kg x 10, 60 Kg x 6

                                                                                                              Incline Chest Press – 10, 10, 10

                                                                                                              Tricep Pull Downs – 10, 10, 10


                                                                                                              Session 313: Kettle Bells/Conditionning

                                                                                                              5 mins rowing (1 min sprint)

                                                                                                              3 Sets of -

                                                                                                              1 min Resistance band side walk
                                                                                                              20 reps Kettlebell single arm press
                                                                                                              1 min Shoulder walk
                                                                                                              20 reps Turkish get-up
                                                                                                              30 reps Kettlebell swing
                                                                                                              1 min Resistance band footwork
                                                                                                              20 reps Kettlebell row


                                                                                                              90 secs Plank
                                                                                                              1 min Side plank – left and right

                                                                                                              Some MMA take downs.

                                                                                                              Comment


                                                                                                                "All in the game, yo. All in the game," Omar Little, The Wire


                                                                                                                Session 314: Cardio/Strength

                                                                                                                Stretch. 30 Minutes Cross Trainer.

                                                                                                                Lat Pull Downs – 3 Sets
                                                                                                                Bent over rows – 3 Sets
                                                                                                                Bicep Curls – 3 Sets
                                                                                                                Bicep Shrugs – 3 Sets
                                                                                                                Neck Shrugs – 3 Sets

                                                                                                                Short sea swim



                                                                                                                Session 315: Strength/Conditioning


                                                                                                                5 mins rowing on Concept 2

                                                                                                                Three circuits of:

                                                                                                                1 min Box jumps
                                                                                                                20 reps Kettlebell swing
                                                                                                                1 min Mountain climbers
                                                                                                                1 min Plank
                                                                                                                20 reps Square drill
                                                                                                                30 reps Kettlebell squat press
                                                                                                                1 min Skipping
                                                                                                                20 reps Kettlebell single arm press


                                                                                                                Finish off with:

                                                                                                                90 secs Shoulder walk
                                                                                                                1 min Wall Sits/Arm extensions

                                                                                                                Comment


                                                                                                                  "I don't think about the start of the race - I think about the ending," Usain Bolt

                                                                                                                  Session 316: Strength

                                                                                                                  Squat - 60 Kg x 10, 70 Kg x 8, 70 Kg x 8

                                                                                                                  Bench - 50 Kg x 10, 50 Kg x 10, 60 Kg x 8

                                                                                                                  Dead Lift - 60 Kg x 8, 70 Kg x 8, 90 Kg x 2

                                                                                                                  Dynamic Stretching/Cool down

                                                                                                                  Comment


                                                                                                                    "Although logging workouts seems to be a very simple action, it is often forgotten. Once several days go by, it is hard to remember what was done on a particular day. After working out for several months, you will feel an unbelievable sense of achievement when flipping through the pages of the log book. You should also notice a sign of improvement. 'Material proof' can be great motivation and will encourage you to keep on going." -- Xeno Muller, Swiss Olympic Gold Winner, Men's Single Scull

                                                                                                                    A quick lunchtime lift, watching both Irish lightweight crews qualify for their respective finals at Rio ...

                                                                                                                    Strength 317: Chest

                                                                                                                    Achilles Stretching.

                                                                                                                    Dips - 10, 10, 10

                                                                                                                    Bench - 50Kg x 12, 55 Kg x 10, 60 Kg x 6

                                                                                                                    Shoulder Isolation with bells [Front/Lateral/Shrugs] - 3 Sets of 12

                                                                                                                    Chest press on bench with bells - 14 Kg x 10, 18 Kg x 9, 18 Kg x 6

                                                                                                                    Comment


                                                                                                                      "The more I see, the less I know for sure," John Lennon

                                                                                                                      Session 318: Strength

                                                                                                                      20 miles easy on the road bike.

                                                                                                                      Dead lifts - 60 Kg x 10, 80 Kg x 8, 90 Kg x 3

                                                                                                                      Bench Press - Warm up, 50 Kg x 12, 55 Kg x 10, 60 Kg x 7

                                                                                                                      Calf Press - 3 Sets

                                                                                                                      Body Weight Squats -100- 5 Sets of 20

                                                                                                                      Comment


                                                                                                                        "Dana, 60 Gs Baby!" Conor McGregor

                                                                                                                        Session 319: Swimming

                                                                                                                        1,000m easy in the pool, breaststroke


                                                                                                                        Session 320: Strength - Legs/Chest/Shoulders/Triceps

                                                                                                                        Lower Back Warm Up

                                                                                                                        Dead Lifts - 60 Kg x 10, 80 Kg x 8, 90 Kg x 4

                                                                                                                        Bench Press - 50 Kg x 12, 60 Kg x 8, 60 Kg x 4

                                                                                                                        Dips - 10, 10, 10

                                                                                                                        Chest Expansions with medicine ball throw on stability ball - 3 Sets

                                                                                                                        Calf Press

                                                                                                                        Body Weight Squats - 4 Sets of 25

                                                                                                                        Shoulder Isolation with Bells - Lateral/Front/Shrugs - 2 Sets of 12

                                                                                                                        Chest Press with Bells - 14 Kg x 12, 18 Kg x 10, 18 Kg x 10

                                                                                                                        Tricep OH Raise - 3 Sets

                                                                                                                        Tricep Pull downs - 3 Sets

                                                                                                                        Stretch to cool down

                                                                                                                        Comment


                                                                                                                          "Mick Conlan said he'd box the head off us if we didn't get the gold!" O’Donovan Brothers, Olympic Silver Medal winners, LM 2x

                                                                                                                          Session 322: Strength – Back/Legs/Bicep

                                                                                                                          12 Miles easy on the road bike

                                                                                                                          Start of Session - Pull Ups – 3, 3, 2
                                                                                                                          End of Session – Pull Ups – 2, 1, 1

                                                                                                                          Squats – 60 Kg x 10, 70 Kg x 10, 80 Kg x 6

                                                                                                                          Lat Pull Downs – 3 Sets

                                                                                                                          Achilles Stretching

                                                                                                                          Single Leg Calf Press – 3 Sets

                                                                                                                          Bicep Curls – 3 Sets

                                                                                                                          Bicep Shrugs – 3 Sets

                                                                                                                          Neck Shrugs – 3 Sets

                                                                                                                          Lower Back Raises on Stability Ball – 3 Sets

                                                                                                                          Superman’s – 3 Sets


                                                                                                                          Session 323: Strength

                                                                                                                          5 Minute warm up on Concept2

                                                                                                                          Squats - 70 Kg x 8, 70 Kg x 8, 70 Kg x 8

                                                                                                                          Chin Ups - 3, 3, 3

                                                                                                                          Bench Press on Smith Machine 50Kg + Bar - 3 Sets of 8

                                                                                                                          Dead Lift - 70 Kg x 10, 80 Kg x 8, 90 Kg x 5

                                                                                                                          Shrugs - 3 Sets

                                                                                                                          Dynamic Stretching & Foam roll


                                                                                                                          324: Cardio
                                                                                                                          Managed a 3 mile park run over the weekend, witth no adverse reaction from the Achilles, so back to some easy jogging.

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