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    “F*cking cheats.” Irish Olympian Michael Conlon, on AIBA

    Session 325 - Conditionning

    5 minutes on Concept2

    Circuits – 3 Sets of [1 min on-15 seconds off]. Break of 1 minute between circuits.

    Skipping
    Diamond Push Ups on Kettle Bell
    Kettle Bell Swings
    Plank
    Side Plank
    Resistance Band Side Walk
    Farmers Walk
    Standing Overhead Press

    Some MMA sparring and take down drills

    Comment


      “Its how you respond to the challenge that shapes who you are,” Michael Conlon. Irish Olympic Boxer. [Quote taken from a poster @ Dublin Airport, that went up long before the fixing debacle…”

      Hiking
      Just back from a week hiking in The Tatras, part of the Carpathian range. 4 decent days hiking with full packs. The highlight was crossing from Slovakia –Poland, over Rysy, a 2599m peak, and the highest point in the range.


      Session 326 - Strength – Chest/Legs/Back

      Squats – 60x10, 70x10, 80x8
      Dead lift – 60x10, 80x80, 90x5
      Bench – 60x10, 60x4, 60x7

      Chest expansions on stability ball with medicine ball throw – 3 sets
      Calf Press
      Achilles Stretching
      Lower back hyper extensions – 3 sets
      Pull Ups- 5, 3, 3
      Bar Dead Hangs – 3 Times till failure
      Stretch


      Session 327 - Strength – Legs/Chest

      Park Run – 5k easy.

      Stretching/Hamstring Band Work/Achilles Stretching

      Dead Lift – 60x10, 80x8, 90x6
      Bench Press – 50x12, 60x10, 70x3
      Squats – 60x10, 80x10, 90x6

      Chest Expansions on Stability Ball -3 Sets
      Calf Press – 3 Sets
      Shoulder Isolation – Front/Lateral/Shrugs – 3 Sets
      Incline Chest Press – 3 Sets



      Session 328 - Strength – Back/Biceps

      Stretch/Hamstring Band Work/Achilles Stretching

      Pull Ups – 5, 3, 3

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

      Supermans – 3 Sets
      Lower Back Hyperextensions – 3 Sets

      Bicep Curls
      Bicep Shrugs
      Neck Shrugs
      Calf Raises

      Session 329 - Cardio – Bike 80 km easy


      Session 330 - Strength - Legs/Chest

      10 Miles easy on road bike. 3 Mile jog easy on sand.

      Dead Lift – 60x10, 80x9, 90x4
      Squats – 60x10, 80x8, 90x4

      Dips – 10, 10, 10

      Bench Press with Bells – 3 Sets
      Incline Bench Press – 3 Sets
      Tricep Pull downs – 3 Sets
      Chest Expansions on stability ball
      Last edited by colm_leche; 06-09-16, 09:28.

      Comment


        “Always believe in yourself folks, but always be self critical, we can always improve.” Patrick Leonard, Poker Player and Entrepreneur

        Strength – Legs/Chest

        Warm Up – 5 Minutes Concept2
        Achilles Stretching. Calf Press.

        Squats -80Kg x 8, 80Kg x 8, 80Kg x 8
        Deadlift – 80Kg x 8, 80Kg x 8, 80Kg x 4
        Bench Press on Smith Machine, (50 Kg +bar) x8, (50 Kg +bar) x8, (55 Kg +bar) x8
        Pull Ups – 5, 5, 4
        Shrugs – 3 Sets @ 24 Kg

        MMA sparring
        Dynamic Stretch to cool down

        Comment


          “It’s not what you look at that matters, it’s what you see.” Henry David Thoreau


          Session 328:

          20 Miles on Road Bike – Easy

          3 Mile Park Run Easy


          Strength – Chest/Shoulders/Triceps

          Stretch. Hamstring Band Stretching. Achilles Stretching. Skipping.

          Dips – 10, 10, 10

          Bench Press with Bells – 3 Sets

          Shoulder Press – 3 Sets


          Glute Isolation – 3 Sets

          Quad Isolation – 3 Sets


          Shoulder Isolation – Front/Lateral/Shrugs – 3 Sets

          Tricep Pull downs – 3 Sets



          Session 329: Cardio

          45 Km on the road bike. Windy yesterday. This was a slog.

          Comment


            “Are you still playing big by your standards?” George Anderson

            Session 330: Strength/Conditionning/Cardio

            Morning Session - 4.5 mile run easy on roads/beach.


            Lunch Session – Endurance Weights

            [Low weight for 1 minute sets, As many reps as possible -AMRAP]


            Bench - 40Kg x 20, 40 Kg x 18, 40 Kg x 19

            Squats – 60 Kg x 18, 60 Kg x 20, 60 Kg x 16

            Dead lift in Hexa Frame – 60 Kg x 14, 60 Kg x 12, 60 Kg x 11

            Chin Ups – 5, 5, 5 [Form was not great here]

            Box Jumps – 20

            Some MMA punch/liver kick combos

            Dynamic Stretching

            Comment


              “I mean you can break or dislocate pretty much anything in the human body when you are well versed at submissions.” From the foreword to “Ali Vs Inoki,” by Josh Gross

              Session 331: Conditionning

              Circuits [60s on/20s rest] x 3

              Skipping
              Diamond push up on Kettle Bell
              Mountain Climbers
              Plank
              Kettle Bell Push Ups [Alternating hands on a KB as you do push ups]
              Sprinting on the spot
              Burpees with push up
              15 Kg Seated Overhead Plate Hold

              Comment


                “Luck is what happens when preparation meets opportunity.” Seneca, 65 A.D.

                Session 332 - Strength/Conditioning


                Jogging – 4.5 Miles easy on tarmac/sand

                5 Minute warm up on Concept2

                Shoulder Press – 3 Sets x 5 Reps
                Lat Pull Downs – 3 Sets x 5 Reps
                Seated Row – 3 Sets x 5 Reps
                Upright Row – 3 Sets x 5 Reps
                Chin Ups 5, 5, 5
                Shrugs – 3 Sets

                Conditioning – Alligator walk/Bear Walk/Wall Sits/Reverse Squat Jumps/Sumo Jumping Etc.
                Dynamic Stretch


                Session 333 - Cardio
                Parkrun – 3 miles – 25m:14s
                Roadbike – About 55 km easy


                Session 334 - Cardio
                50 Km on the road bike @ Tempo, averaging over 26 kph.

                Comment


                  Lance Armstrong “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

                  Session 335: Strength Training – Chest/Shoulders

                  5 Miles a.m. jog easy over roads/sand

                  Dips – 12, 12, 10
                  Bench Press – 50 Kg x 10, 60 Kg x 8, 60 kg x 5
                  Chest Press [Bells] – 17.5 Kg – 3 Sets of 12
                  Chest Expansions on stability ball with medicine ball throw – 3 Sets

                  Shoulder Isolation with Bells – Front Raises/Side Raises/Shrugs – 2 Sets

                  Dead Hangs – x3 until failure

                  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.” The Notorious, Conor Mc Gregor

                    Session 336: Strength – Back/Biceps


                    Warm up on concept2, Achilles Stretching

                    Calf Raises – 3 Sets
                    Chin Ups – 6, 3, 3

                    Seated Row – Wide Grip – 2 Sets/Narrow grip – 2 sets
                    Lower back hyper-extensions – 3 Sets
                    Supermans – 3 Sets
                    Incline Bench Pulls – 3 Sets

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

                    Bar Dead Hangs x3


                    Session 337: Conditioning/Strength

                    Cardio: 16 miles on the road bike – easy. Saturday morning 3 mile park-run.

                    Strength: Chest/Legs

                    Chin ups – 6, 4, 4 [Form on these is currently very bad]

                    Squats – 60 Kg x 10, 80 Kg x 8, 80 Kg x 8
                    Bench Press – 50 Kg x 12, 60 Kg x 10, 60 Kg x 8
                    Incline Chest Press with Bells -17.5 Kg x10, x10, x10
                    Tricep Isolation [overhead bell extension] – 3 sets

                    Long Stretch. Achilles stretching. Calf band stretching. Hamstring band stretching.

                    Comment


                      "We strive for the highest standards on and off the field. Nothing less is acceptable." England FA


                      Session 338: MMA Mat Work/Submissions
                      1 Hour MMA mat work/rolling, focusing on a few different submission/arm lock techniques - Kunoichi submissions.


                      Session 339: Cardio
                      2 km jog easy. Achilles felt squiffy throughout, so I cut this short.

                      Dips – 10, 10, 10
                      Chin Ups – 4, 4, 4

                      Long stretch. Achilles stretching.


                      Session 340: Conditioning
                      Circuit of:

                      Goblet Squats with OH KB raise on ½ stability ball
                      Kettle Bell Swings
                      Plank with feet on stability ball
                      Single leg squats [body weight]
                      Burpees
                      Farmers Walk

                      3 Circuits of 1 minute on/15s off. The quality factor was low for goblet squats, and single leg squats [precursor to pistol squats], as they are new movements, so this is something to improve on.

                      Comment


                        "9 high like a boss" William Kassouf (Professional Poker Player)

                        Session 341: Strength/MMA

                        Morning Session:
                        Dead Lifts – 60 Kg x 10, 80 Kg x 6, x 6, x6

                        Chest Press With Bells – 17.5 Kg x 12, 20 Kg x9, x10

                        Pull Ups – 5, 4, 4

                        Dips – 10, 10, 10

                        Leg Press – 100 Kg x 12, x12, x12, 120 Kg x 10

                        Long Stretch/Hamstring Band Stretch/Mash Achilles with Puc


                        Afternoon Session:
                        1 hour mat work Ju-Jitsu drills including 5-10 minutes of rolling.

                        Comment


                          "In the middle of difficulty lies opportunity".
                          - Albert Einstein, PhD (Genius, Physicist, 1879-1955)

                          Session 342: Cardio
                          20 miles on road bike – Easy


                          Session 343: Cardio
                          30 miles on road bike – Easy – Average split 15.5 km ph


                          Session 344: Strength
                          For the deadlift and squat, I am giong to try and focus on getting a bit more depth/quality, for a while, and not worry too much about the weight on the bar.


                          Achilles Stretching

                          Calf Press – 3 Sets

                          Bench Press on Smith Machine – 40 Kg + bar x 10, 45 Kg + bar x 10, 50 Kg + bar x 10

                          Squats on Smith Machine – [70 Kg + bar x 10] – 3 Sets

                          Pull ups – 5, 3, Fail [Interspersed with Lat pull downs 120 Kg x5, x5, x5]

                          Dead Lifts – 90 Kg x 4, 90 Kg x 4, 90 Kg x 2

                          Neck Shrugs – 3 Sets

                          Stretch to cool down



                          Session 345: Conditioning

                          Achilles Stretching. 5 Minutes Concept 2. 5 Minutes cross train.

                          Circuits – Burpees/Push Ups/KB Swings/KB Squats/Body Weight Squats/BW Squats with jump/Shadow boxing with weights/Crucches/Core

                          Some MMA take down sequences

                          Comment


                            "Whether you think you can, or think you can't, you're probably right".
                            - Henry Ford (Founder, Ford Motor Co. 1863-1947)


                            Session 346: Cardio
                            10 Minutes on Concept2. High drag. 20 SPR. Av. Split 1: 56.7 for 500m.
                            20 Minutes on X-trainer.


                            Session 347: Cardio
                            20 miles spinning around on road bike. 3 mile park-run.


                            Session 348: Cardio
                            30 miles spinning around on road bike.


                            Session 349: Cardio
                            5 mile jog, easy pace on road/sand.
                            Lunchtime swim – 1,050m breast-stroke


                            Session 350: Strength

                            Warm up on Concept 2.

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

                            Bench Press – 3 Sets

                            Dead Lift on Hex Bar – 94 Kg x 6, 94 Kg x 6, 104 Kg x 2

                            Pull Ups – 6, 5, 4

                            Shrugs – 20 Kg Kettle Bells – 3 Sets

                            Kettle Bell Swings – 20 Kg – 30, 22, 30

                            Dynamic Stretch

                            Comment


                              "Many of life's failures are people who did not realize how close they were to success when they gave up". Thomas Edison (Inventor, 1847-1931)


                              Session 351: Endurance Weights/Conditioning

                              A.M.
                              Warm Up – 5 minutes X train. Cool down - 5 minutes Concept 2.

                              Seated Quad Isolation Curls– 100 reps
                              Seated Hamstring Isolation Curls – 100 reps
                              Seated Chest Press – 100 reps
                              Seated Row – 100 reps
                              Shoulder Press – 100 reps
                              Leg Press – 100 reps

                              KB Swings – 30 x 20 Kg, Burpees, MMA Kick Drills

                              Achilles Stretching. Calf Press.


                              Lunch: Cardio
                              30 minutes on X-trainer.



                              Session 352: Weights


                              Warm up on Concept2. Achilles stretching.

                              Bench Press – 55 Kg x 10, 60 Kg x 8, 60 Kg x 6

                              Squats – 80 Kg x 10, 90 Kg x 8, 90 Kg x 6

                              Dead Lift – 60 Kg x 8, 80 Kg x 8, 80 Kg x 6

                              Dips – 10, 10, 10

                              Pull Ups – 5, 4, 3

                              Foam roll. Stretching. Core/Lower Back/Hip mat work.

                              Comment


                                “Faith is taking the first step, even when you don’t see the whole staircase,” Martin Luther King

                                Session 353: Cardio
                                Park run – 3 miles easy. 25 miles spinning around on the road bike.

                                Session 354: Cardio.
                                25 miles on the road bike.

                                Comment


                                  "I don't worry about my opponents or their game. I worry about my game." Conor McGregor

                                  Session 355: Cardio

                                  10 minute Erg. Steady State. 20 SPM. Split 1m:57s/500m.
                                  Stretch


                                  Session 356: Weights

                                  Warm up on Concept2

                                  Squats – 3 Sets on Smith Machine: Bar + [60 Kg x 10; 70 Kg x 8, 80 Kg x 8, 90 Kg x 6]

                                  Bench Press 3 Sets on Smith Machine: Bar + [50 Kg x 10; 55 Kg x 8; 60 Kg x 8]

                                  Military Press – 3 Sets

                                  Dead Lift – 60 Kg x 10, 80 Kg x 8, 80 Kg x 8

                                  Chin Ups – 5, 5, 3

                                  Stretch


                                  Session 357: Conditioning


                                  5 Minutes on Concept2. 5 Minutes Stationary Bike.

                                  Circuits [60s on/15s off x 3]

                                  KB Swings
                                  OH Goblet Squats on ½ Stability Ball
                                  Push –Ups – Narrow hands
                                  Lie flat on back, legs straight, pulse them up and down 3-4 inches
                                  Lie flat on back, legs straight, scissor them across each other
                                  Sculler Crunches
                                  Transverse Crunches
                                  Crunchs
                                  Plank

                                  Stand, tense, get punched in stomach for 1 minute.


                                  Session 358: Cardio
                                  5/1 mile run on roads. 56 minutes.

                                  Comment


                                    "Strategy? It isn’t too complex really, just A to B as fasht as you can go. Close the eyes and pull like a dog." O'Donovan Brothers


                                    Session 359: Jiu Jitsu
                                    1 Hour of mat work. Mostly working on variations of ½ guard. 10-15 minutes of easy rolling.


                                    Session 360: Weights

                                    Squats – 4 Sets

                                    Bench Press – 55 Kg x 10, 60 Kg x 8, 60 Kg x 4

                                    Shoulder Press – 8, 8, 8

                                    Chin ups – 5, 4, 4

                                    Lat Pull Downs – 55 kg x 6, 6, 6

                                    KB Swings [20 Kg] x 30, 30, 40


                                    Session 360: Cardio
                                    18 miles easy on road bike. 3 mile Park run.


                                    Session 361: Recovery
                                    Long stretch session. Foam roll. Puc rolling of calves/Achilles.


                                    Session 362: Cardio

                                    20 minutes steady state on Concept2 rowing machine. Average split 1:59:5 per 500m

                                    I always find these session tough to do solo, so happy enough to just grit it out.


                                    Session 363: Weights

                                    Warm up on Concept 2

                                    Hex Dead Lifts – 84 Kg x 10, 94 Kg x 8, 94 Kg x 8

                                    Bench Press – 55 Kg x 10, x 10, x 10 [Interspersed with Pull Ups – 5, 5, 5]

                                    Squats – 90 Kg x 8, x 8, x 8 [Interspersed with Chin Ups – 5, 4, 3]

                                    Overhead Press – 3 Sets

                                    Box Jumps – 10, 10, 10

                                    Calf Press

                                    Achilles Stretching. Stretching.

                                    Comment


                                      “Away from home our fans are fantastic, I’d call them the hardcore fans. But at home they have a few drinks and probably the prawn sandwiches, and they don’t realise what’s going on out on the pitch. I don’t think some of the people who come to Old Trafford can spell ‘football’, never mind understand it.” Roy Keane

                                      Session 364: Conditioning

                                      5 Minute Stationary Bike/5 Minute Concept2/5 Minute X-Train

                                      Circuits – Approx. 1 minute on; 20 s off [3 Sets]

                                      Single leg push ups
                                      Kettle bell squat with overhead press
                                      Plank
                                      Kettle bell swings
                                      Leg extensions to isolate core
                                      Burpees
                                      Farmers walk


                                      Session XXX: Conditioning


                                      5 Minutes Concept2 – Split 1:52/500m; 5 Minutes stationary bike

                                      Endurance weights – [25%-30% max, 100 reps of each]

                                      Leg Press
                                      Seated Hamstring Curls
                                      Seated Quad Isolation
                                      Shoulder Press
                                      Seated Chest Press
                                      Lat Pull Downs
                                      Seated Row

                                      Pull Ups 3, 3, 2

                                      Paused Bench Press [Narrow Grip] – 3 Sets

                                      Comment


                                        “Nothing is ever really lost, or can be lost . . . the embers left from earlier fires, the light in the eye grown dim, shall duly flame again.” Walt Whitman


                                        Session 366: Cardio – 2 mile run easy


                                        Session 367: Weights [Chest/Shoulders/Triceps/Legs]

                                        Bike to warm up. Stretch. Achilles stretch.


                                        Dead Lift – 70 Kg x 10, 90 Kg x 6, 90 Kg x 6, 90 Kg x 6

                                        Incline Bench Press – 50 Kg x 10, 60 Kg x 10, 60 Kg x 10, 70 Kg x 5

                                        Squats – 3 Sets


                                        Flat Chest Press with Bells – 3 Sets

                                        Incline Shoulder Press – 3 Sets

                                        Shoulder isolation with bells – Front/Lateral/Shrugs – 3 Sets

                                        Tricep Pull downs – 3 Sets

                                        Comment


                                          “Only those who never stand up, never fall down,” John Kavanagh

                                          Session 368: Weights


                                          Warm up – 5 minutes Concept2; 5 minutes X-trainer


                                          Squat – 80 Kg x 8, x 8, x 8 [Interspersed with pull ups – 6, 6, 5]

                                          Narrow grip bench press – 50 Kg x 8, x8, x8

                                          Dead Lift [Hex bar] – 74 Kg x 6, 96 Kg x 6, 94 Kg x 6

                                          Dynamic Stretch


                                          “Success is all about eradicating doubt.” Gordon D’Arcy

                                          Session 369: Conditioning

                                          5 minute erg. Warm up.

                                          5 minute erg – 30 s sprint/30 s rest [x5] (Lowest split 1:28s/500m; highest rate 37 spm)


                                          Circuits [1 minute on/20 s off] x 3


                                          Goblet squat with OH press on ½ stability ball

                                          KB Swings

                                          Shoulder press

                                          Push up with twist/single leg extension

                                          Burpees

                                          Kettle Bell overhead press

                                          Rotate weight overhead around head/shoulders from lunge position


                                          Some MMA shadowboxing/drill – sequences of jab/knee/elbow



                                          Session 370: Active recovery

                                          15 miles on road bike [easy]


                                          Session 371: Active recovery
                                          1 Hour on road bike [easy].


                                          Session 372: Cardio
                                          20 minutes on Concept2 rowing machine. Split 1:58s/500m; 22 SPM
                                          20 minutes on X Trainer

                                          Calf press. Stretching.


                                          Session 373: Cardio
                                          4.5 mile run on roads/sand.


                                          Session 374: Cardio
                                          3 mile run on parkland – easy.


                                          Session 375: Weights [Back/Biceps]


                                          Lat pull downs – Wide grip, 45 Kg x 10, 50 Kg x 10, 55 Kg x 10
                                          Lat pull downs – Narrow grip, 55 Kg x 10, 60 Kg x 10, 65 Kg x 6

                                          Incline Bench Pull – 20 Kg x 10, 30 Kg x 10, 40 Kg x 5

                                          Supermans – 20, 20
                                          Lower back hyperextensions – 20, 20

                                          Bicep Curls [Single bells] – 3 Sets
                                          Bicep Curls [Bar] – 3 Sets

                                          Bicep Shrugs – 2 Sets
                                          Shrugs – 2 Sets

                                          Comment


                                            “Tough and tiring but not so much that they can’t chat at the end of it and discuss amongst themselves where they were making mistakes and what they were doing right. Software up-graded, Hardware undamaged.” [John Kavanagh, Commenting after a group training session]



                                            Session 376: Weights

                                            Squats – 2 Sets [Then hamstring locked up]

                                            Bench Press – 3 Sets

                                            Shoulder Press – 3 Sets

                                            Barbell overhead rotation from lunge position – 3 Sets

                                            Shrugs – 3 Sets


                                            Session 377: Weights

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

                                            Lower back hyper-extensions – 3 Sets
                                            Super-mans – 3 Sets

                                            Incline Chest Pull – 3 Sets

                                            Bicep Curls [Bar] – 3 Sets
                                            Bicep Curls [Bells] – 3 Sets
                                            Bicep Shrugs – 3 Sets

                                            Shrugs – 3 Sets


                                            Session 378: Cardio
                                            Concept2 – 5 min/5 min/5 min

                                            Some MMA Strike/Combo drills

                                            Long Stretch


                                            Session 379:
                                            Weights

                                            2 mile jog. 10 Mile bike.

                                            Incline bench press
                                            Chest press with bells
                                            Shoulder press

                                            Shoulder isolation with bells – Front/Lateral/Shrugs

                                            Tricep Pull Downs
                                            Tricep Overhead raises

                                            Stretch



                                            Session 380: Cardio
                                            Bike – Approx 95km


                                            Session 381: Cardio
                                            30 minutes on cross trainer. Pull ups – 5, 4, 3


                                            Session 382: Cardio
                                            4 mile run on beach/roads easy.



                                            Session 383: Weights – Chest/Shoulders

                                            Bench Press – 3 Sets
                                            Shoulder Press – 3 Sets
                                            Chest Press with Bells – 3 Sets

                                            Shoulder Isolation with Bells – Front/Lateral/Shrugs – 3 Sets


                                            Session 384: Weights/Cardio

                                            1 hour run on roads/sand-dunes

                                            Pull Ups – 6, 5, 4

                                            Lat pull downs – 3 sets

                                            Seated Row – 3 Sets

                                            Supermans & Lower back hyper-extensions

                                            Bicep curls with Bells – 3 Sets

                                            Bicep shrugs – 3 Sets

                                            Neck shrugs – 3 Sets



                                            Session 385: Cardio
                                            30 minutes on X-trainer. Achilles isolation excersises.


                                            Session 386: Cardio - 5 mile run on roads with intervals.

                                            Comment


                                              "Elverys, Suffolk Street, where Ross O'Carroll Kelly bought his first rugby ball in 1985, aged 5," Sign in Elverys Sports Shop, Dublin


                                              #387 – Cardio/Weights [Back/Biceps]

                                              3 mile park-run on grass.

                                              Pull Ups- 6/5/5
                                              Lat Put downs Narrow Grip – 3 Sets
                                              Lat Pull Downs – Wide Grip – 3 Sets

                                              Supermans/Lower back hyper-extensions

                                              Bicep Curls/Bicep Shrugs/Shrugs

                                              Calf Press

                                              Pull Ups-4/4/4


                                              #388 – Weights [Legs/Back]

                                              Warm up on Concept2. Achilles Stretch.
                                              Dead Lift – 3 Sets
                                              Bench Press- Narrow Grip – 3 Sets
                                              Overhead Press- 3 Sets
                                              Shrugs – 3 Sets
                                              Inverted Bench Rows – 3 Sets of 10

                                              Some boxing/Sparring Drills
                                              Long Stretch



                                              #389 – Weights [Conditionning]

                                              Warm up on stationary bike.

                                              Squats – 3 Sets
                                              Pull Ups – 6, 5, 4
                                              Overhead Barbell rotations [sword swing motion] -3 Sets
                                              Box Jump Step Ups – 15 Minutes

                                              Some boxing/sparring drills
                                              Long Stretch

                                              Core work – 1 Leg push ups/Plank with alternating knee to hip.

                                              Comment


                                                "That thou canst never once reflect, on old long syne." Robbie Burns

                                                Will get back posting in this in the New Year.

                                                Some highlights of training during the year:

                                                1. Starting to learn basics of MMA.

                                                2. Dropping from approx. 98.6 Kg to 91 Kg. (Tipped the scales at 88.9 Kg during the week, but this is not my usual scales).

                                                3. Early morning training -either on the roads/beach with the WhatsApp running group, or in the gym lifting.

                                                4. Park-running with friends and family.

                                                5. Improvements to flexibility/mobility due to a lot of stretching with MMA coach.

                                                6. 9 miles slow morning beach run on Dec 27th. Bliss.

                                                7. Some of the longer spins on the bike - 3 hrs +.

                                                8. Improvements to strength, learning new moves like dead-lifts/goblet squats, etc.

                                                9. Staying largely injury free, I guess due to weights/stretching and a slow and steady approach with the running.

                                                10. A week of hiking in the High Tatras in Eastern Europe..

                                                11. Fitting into smaller clothes ...

                                                Resolution for 2017 is work on staying injury free, and cycle Italy from the toe up to The Alps ...

                                                Comment


                                                  “We went to the Olympics and we had our results accepted before we even started” Paul O’Donovan, Irish Olympic Silver Medalist

                                                  #390 – Cardio [Easy]
                                                  10 miles easy on road bike. 1 km barefoot running on grass. Long stretch.

                                                  #391– Cardio [Easy]
                                                  2 mile jog easy. Long stretch.

                                                  #392 – Circuits [3 Repeats of circuit], Followed by long stretch.
                                                  Goblet Squat on Stability Ball
                                                  Push Ups
                                                  Farmers Walk
                                                  Kettle Bell Swings
                                                  Plank
                                                  Side Plank

                                                  Swim
                                                  Long stretch. Hamstring band stretching. Mash feet/achilles/calves with puc.
                                                  10 lengths front crawl alternated with 10 lengths breast-stroke in short 18 m pool.


                                                  #393 - Weights
                                                  5 minute warm up on stationary bike.
                                                  Squats – 60 Kg x 10, 80 Kg x 8, 100 Kg x 8
                                                  Pull Ups – 6, 5, 5
                                                  Bench Press
                                                  Dead Lift [Hex Bar] – 94 Kg x 8, 104 Kg x 5, 105 Kg x 5]
                                                  Shoulder Press
                                                  100 Sit Ups
                                                  Long Stretch, including some stretching using a bar held by the shoulders – e.g. good mornings etc.

                                                  #394 – Cardio
                                                  3 Mile a.m. jog on roads/sand.

                                                  4 Repeats of:
                                                  10 Push Ups/10 Burpees/10 Push Ups/10 Star Jumps/60 m Dash
                                                  10 BW Squats/10 Jumping Lunges/10 BW Squats/10 Sit Ups/60m Dash
                                                  Light jog to cool down


                                                  #395 – Strength/Stretching

                                                  5 Minute warm up on Stationary Bike
                                                  Squats – WU; 80 Kg x 8; 100 Kg x 8; 100 Kg x 8
                                                  Bench Press – 3 Sets
                                                  Shoulder Press – 3 Sets
                                                  Inverted Rows – 3 Sets
                                                  Bicep Curls alternated with Pull Ups – 3 Sets of 5
                                                  Foam Roll. Stretch.

                                                  #396– Strength
                                                  Dead Lift – 70 Kg x 8; 90 Kg x 6; 100 Kg x 5; 110 Kg x 2
                                                  Achilles stretching
                                                  Glute isolation excercises
                                                  Leg extensions
                                                  Lower back hyperextensions
                                                  Hamstring stretching. Achilles massage with puc.


                                                  #397 – Cardio/Strength
                                                  5.5 mile run easy on sand/road

                                                  Squats – 80 Kg x 8; 80 Kg x 8; 100 Kg x 8
                                                  Bench Press – 50 Kg x 10; 60 Kg x 8; 60 Kg x 6
                                                  Dips – 10; 10; 10
                                                  Chest expansions on stability ball
                                                  Calf raises
                                                  Shoulder Isolation – Front/Lateral/Shrugs with barbells
                                                  Lat Pull Downs [narrow grip] – 3 sets

                                                  I want to learn how to do pistol squats [i.e. a body weight squat on one leg] , so I started some of the progression excercises:

                                                  Pistol squats from a seated position; pistol squats assisted with cable; asymmetric body weight squats with one leg elevated on a barbell

                                                  Comment


                                                    “Leap and the net will appear,” Zen saying


                                                    #398 - Tennis - 1 hour Easy.


                                                    #399 – Weights [Legs]

                                                    Warm up on stationary bike for 5 minutes
                                                    Squats – 70 Kg x 8; 70 Kg x 8; 90 Kg x 6
                                                    Dead lifts on Hex Bar – [64 Kg x 20] – 3 Sets
                                                    Pull Ups – 6, 5, 4
                                                    Lower back weighted hyperextensions – 3 Sets
                                                    Step Ups [20 Kg] – 3 Sets of 10
                                                    Goblet Squats on stability ball – 3 Sets with 16 Kg
                                                    MMA Pummelling Drills


                                                    #400 – Weights

                                                    Bench Press – 50 Kg x 10, 55 Kg x 10, 55 kg x 10
                                                    Sword Swings [Overhead Barbell 20 Kg rotations in Lunge position] – 3 Sets of 5 [Both Clockwise & Anti]
                                                    Incline Sit ups with twist - 3 Sets of 20
                                                    Pull Ups [5,5,5] Alternated with Bicep Curls [5,5,5]
                                                    Kettle Bell Swings [20 Kg] – 3 Sets of 20
                                                    Long Stretch [e.g. Good mornings/Skin the cat/Pigeon/Scorpions/Sumo Position]


                                                    #401 – Conditioning

                                                    Sets of 10 Burpees/Push Ups/Knees to Hands Jumps/Diamond Push Ups with 50 m run between each exercise [ 4 Sets]


                                                    #402 - Weights
                                                    Deadlift Hex – 84 Kg x 8; 104 Kg x 8; 114 Kg x 6; 124 Kg x 2
                                                    Bench Press – 3 Sets
                                                    Shoulder Press – 3 Sets
                                                    Incline Sit Ups
                                                    Inverted Row – 3 Sets
                                                    3 Sets of 5 pull ups/5 bicep curls
                                                    Medicine ball catch throw
                                                    Long Stretch


                                                    #403 - Cardio
                                                    5 K Park Run in Tooting, London. [598 participants].


                                                    #404 - Cardio

                                                    Jan 15th. Very short jog and pull ups – 7, 6, 5, 3

                                                    Comment


                                                      “Never, never, never give up,” Winston Churchill

                                                      #405
                                                      3 Mile jog easy, out along Liffey towards Irishtown. Stretch. 1 hour of social tennis.

                                                      Progression exercises towards pistol squats:
                                                      Pulley assisted pistol squats
                                                      Standing up off box, from 1 leg.


                                                      #406– Weights – Upper Body

                                                      Warm up on Concept2/X-Trainer

                                                      Achilles massage with puc. Hamstring band stretching. Post weights stretch.
                                                      Bicep Curls – 4 Sets, alternating with pull ups
                                                      Inverted row with elevated feet – 4 sets
                                                      Bench Press – 4 Sets
                                                      KB Swings – 40/30/30 @ 20 Kg
                                                      Push ups on KBs – 7, 3
                                                      Push ups with one arm on KB – To failure

                                                      1,000 m Breast-stroke [easy]


                                                      #407 – Conditionning
                                                      [10 mountain climbers; 10 squats; 50 m sprint; 1 min plank; 10 burpees; 50 m jog] – 5 Reps
                                                      1 mile jog
                                                      Squats – 70 Kg x 8, x 8, x 6
                                                      Calf Press
                                                      Stretch


                                                      #408 – 2.5 miles a.m. run on roads/sand. 23:03, with some blocks of strides added in between lamp posts on the way back.

                                                      Weights/Conditioning – Legs/Back
                                                      Pull Ups – 5; 5; 4
                                                      Dead Lifts [Hex Bar] – 76 Kg x 10; 86 Kg x 8; 96 Kg x 8; 116 Kg x 6
                                                      Leg Extension – 3 Sets
                                                      Seated Leg Press – 3 Sets
                                                      Calf Raises – 2 Sets
                                                      Lower Back Hyperextensions on Stability Ball – 3 Sets
                                                      Supermans – 2 Sets
                                                      Lunges – 2 Sets


                                                      #409 - Weights – Chest/Back/Shoulders/Arms

                                                      Bench Press – 55 Kg x 10; 55 Kg x 10; 60 Kg x 8
                                                      Incline Sit Ups- 20, 15, 15
                                                      Lower Back Hyper Extension with weight – 3 Sets
                                                      Inverted rows with elevated legs – 3 Sets
                                                      Sword Swings – 3 Sets of 5 with 20 Kg
                                                      Shoulder Press – 3 Sets
                                                      Bicep Curls – 3 Sets
                                                      Pull Ups – 3 Sets of 5
                                                      Kettle Bell Swings [20 Kg] – 40/40/20

                                                      Long Stretch


                                                      #410 – Cardio/Weights [Legs]
                                                      Park Run – 3 miles easy jogging on parkland

                                                      Dead Lift – 60 Kg x 8; 80 Kg x 8; 90 Kg x 6; 100 Kg x 3
                                                      Squats – 3 Sets
                                                      Glute Isolation – 3 Sets
                                                      Calf Raises – 3 Sets
                                                      Core Excercises, Bridge etc.
                                                      Progression exercises towards pistol squat – Standing up off one leg from bench; Pistol squats assisted with cable
                                                      Stretch


                                                      #411 – Cardio
                                                      6 mile run, easy, on roads/beach

                                                      #412 – Weights [ Legs]
                                                      Dead lift with Hex Bar – 76 Kg x20, x10, x10
                                                      Squats – 3 Sets
                                                      Step ups holding 7 Kg Bells – 3 Sets of 30
                                                      Goblet squats on bosun ball – 3 Sets of 6 with 20 Kg kettle bell

                                                      MMA Drill - punching a tennis ball stuck onto a baseball cap with a long elastic string.

                                                      Stretch

                                                      Comment


                                                        “What would you attempt to do if you knew you could not fail,” Unknown


                                                        #413
                                                        10 miles easy on road bike. 1 hour of football.


                                                        #414 – Conditionning
                                                        6 Reps of 20 push ups & 50 m sprint
                                                        Boxing/Pad work – [(30s fast/30s hard) x 3] x 3


                                                        #415 – Weights/Conditionning

                                                        10 minutes warm up on X-trainer

                                                        Bench Press – 55 Kg x 10; 55 Kg x 10; 60 Kg x 4
                                                        Lat Pull Downs – 50 Kg x 10; 55 Kg x 10; 60 Kg x 10
                                                        Shoulder Press – 3 Sets
                                                        Seated Row – 3/5 of stack x 10; ¾ of stack x 8; whole stack x 5

                                                        Kettle Bell Swings – 40, 30, 30
                                                        Burpees with Push Ups holding 4 Kg weights – 3 Sets of 20

                                                        Stretch & work Achilles/calves with puc

                                                        Comment


                                                          “Do one thing every day that scares you,” Eleanor Roosevelt

                                                          #416 Strength [Legs]/Conditioning
                                                          Warm Up – 2 mins Concept2/10 mins X-Trainer

                                                          Squats – [80 Kg x 8] x 3
                                                          Dead Lift – Hex Bar – 96 Kg x 8, x 8, x 6
                                                          Goblet Squats with 20 Kg KB – 3 Sets of 10
                                                          Long Stretch/Dynamic Stretching/Core


                                                          #417_Cardio
                                                          5K Parkrun/15 Miles easy on road bike


                                                          #418_Strength
                                                          Incline Bench Press – 55 Kg x 10; 60 Kg x 10; 65 Kg x 10

                                                          Chest Press with Dumb-bells – 3 Sets
                                                          Glute Isolation – 3 Sets
                                                          Chest Expansions on Medicine Ball – 3 Sets
                                                          Incline Sit Ups with weight – 3 Sets
                                                          Stretch/Massage Achilles & Calves with Puc/Hamstring band stretching/Achilles strengthening


                                                          #419_Cardio – Bike
                                                          80 Km bike ride with group. Flat roads. 28 km/ph moving average.

                                                          Comment


                                                            “I will always treasure the artist, the swashbuckler, the bohemian genius in the writer’s room with long hair and a quick wit. I’ll always pull for the one who seems to be able to do it with no rules at all.” Jessie May, The Voice of Poker


                                                            #420 - Weights

                                                            Bench – 55 Kg x 10; 60 Kg x 10; 60 Kg x 5
                                                            Hex Bar Dead Lift – 76 Kg x 10; 96 Kg x 8; 114 Kg x 8; 114 Kg x 4
                                                            Squats – 3 Sets
                                                            Inverted Rows – 3 Sets
                                                            Goblet Squats on Bosu Ball with 20 Kg Kettle Bell – 3 Sets


                                                            #421 – Morning Running

                                                            ½ mile warm up/cool down. 4 miles on the roads/sand.


                                                            #422 – Cardio/Hill Running

                                                            5 minute jog easy/ 1.4 km hill run [9m:04s]/15 minute jog cool down. [Could have gone harder on the hill running – will know for next time]. 20 mils easy on the bike.


                                                            #433 – Bike – 65 Km Spin


                                                            #434 – Weights

                                                            Squats – 3 Sets
                                                            Bench Press – 3 Sets
                                                            Shoulder Press – 3 Sets
                                                            Inverted Row with Elevated Feet [overhand grip]– 3 Sets of 10
                                                            Raising Legs into “L” shape from pull up bar – 3 Sets of 5
                                                            Pull Ups with legs @ 90 degrees to torso – 3, 2, 2
                                                            Bicep Curls -3 Sets of 10

                                                            Comment


                                                              "I like to use pressure to drive performance," Ben Ainslie, Sailor


                                                              #435 – Cardio
                                                              30 Minute X-Train. Stretch. Calf Press.


                                                              #436 – Run
                                                              5.1 mile a.m. run on the roads, 45:20.


                                                              #437 – Weights

                                                              Bench Press – 50 Kg x 12 – 3 Sets
                                                              Standing Overhead Press – 40 Kg – 3 Sets
                                                              Pull Ups – 5/5/4 interspersed with Pull ups legs @ 90 Deg to Torso 3/3/2/2 [All to failure]
                                                              Standing row with Bar – 50 Kg x 6 – 3 Sets
                                                              Shrugs – 3 Sets @ 22 Kg
                                                              Some MMA Drills – Front Kicks


                                                              #438 – Cardio – Running
                                                              7 km jogging easy with some hills. 40:08.
                                                              100 Burpees done in 5 sets of 20, with a 4 Kg weight in each hand


                                                              #439 – Cardio - Running
                                                              5 Km Parkrun. 20 miles easy on roadbike.


                                                              #440 – Cardio – Bike
                                                              30 miles total. 5 miles warm up/cool down. 2 blocks of 5 miles flat out into headwind & 5 miles recovery.


                                                              #441 – Weights

                                                              Achilles exercise. Hamstring band work.

                                                              Dips – 12; 12; 12
                                                              Incline Bench Press – 3 Sets
                                                              Chest Press with Dumb-bells – 3 Sets
                                                              Lower Back Hyperextensions – 3 Sets
                                                              Pull Ups – 5, 5, 4
                                                              Lat Pull Downs – Narrow Grip – 3 Sets
                                                              Shrugs – 3 Sets

                                                              Comment


                                                                “Let us live so that when we come to die, even the undertaker will be sorry,” Mark Twain


                                                                #442 – Easy Day
                                                                1 Hour Tennis. Core work. Stretch. Easy short swim. Steam/sauna.


                                                                #443 – Run – Easy
                                                                4 mile run on the roads/beach. This one was a grind.


                                                                #444 – Strength [Upper Body]

                                                                Warm up on bike.

                                                                Bench Press – 3 Sets
                                                                Pull ups – 5 blocks of 6. [2, then 2 with slow pull, then 2 with slow drop/release]. Later sets needed breaks during the set.
                                                                Overhead Press – 3 Sets
                                                                Sword Swings – 20 Kg – 3 Sets of 5 LHS & 5 RHS
                                                                Some striking/combo drills


                                                                #445 – Strength [Legs]


                                                                Squats – 3 Sets of 8 @ 100 Kg
                                                                Dead Lifts on Hex Bar – 86 Kg x 8; 106 Kg x 8; 106 Kg x 6
                                                                Pull Ups – 6, 6, 4, 2
                                                                Goblet squats on Bosu Ball @ 16 Kg – 10; 8; 8; 6

                                                                Some striking/combo drills

                                                                Comment


                                                                  ‘Suffering ceases to be suffering the moment it meets meaning’. Viktor Frankl

                                                                  #446 – Weights [Upper Body]


                                                                  Bench Press – 3 Sets
                                                                  Pull Ups – 6; 4; 4
                                                                  Shoulder Press – 3 Sets
                                                                  Bicep Curls – 3 Sets
                                                                  Incline Sit Ups – 3 Sets of 20

                                                                  Goblet Squats on Bosu Ball [20 Kg Kettle Bell] – 3 Sets

                                                                  Some MMA punch/take-down sequences & punch drills [Punching a tennis ball stuck on to a baseball cap with elastic].

                                                                  Comment


                                                                    ‘When we are no longer able to change our situation, we are challenged to change ourselves’ Viktor Frankl

                                                                    #447 – Conditioning

                                                                    20 minute jog on treadmill

                                                                    Kettle Bell Swings @ 20 Kg – 40, 30, 30
                                                                    Squat Jumps with Bulgarian Bag – 10, 10, 10
                                                                    Asymmetric push ups on Bulgarian bag – 10, 10, 10
                                                                    Calf Press – 3 Sets
                                                                    Incline Sit-Ups – 15, 15, 15
                                                                    Pull Ups – 5; 4; 4
                                                                    Inverted Row – 10; 10; 10
                                                                    Lower Back hyperextensions – 10; 10; 10



                                                                    #448 - Conditioning - Circuits
                                                                    KB Swings/Weighted Lunges/KB Squats/KB Goblet Squat/Plank [60s on/20s off] – 3 Circuits


                                                                    #449 - Cardio –
                                                                    5.5 mile run easy on road/sand/dunes


                                                                    #450 – Weights

                                                                    Achilles Stretch. Stretch.

                                                                    Chest press with Bells – 17.5 Kg x 10; 20 Kg x 10; 20 Kg x 10
                                                                    Pec Deck – 3 Sets
                                                                    Lat Pull downs – 45 Kg x 10; 55 Kg x 10; 65 Kg x 6
                                                                    Seated Row – 2 Sets
                                                                    Incline Sit-Ups


                                                                    #451 – Weights

                                                                    Squats – 80 Kg x 10; 80 Kg x 10; 80 Kg x 6
                                                                    Dead Lift [Hex Bar] – 86 Kg x 10; 106 Kg x 6; 116 Kg x 2
                                                                    Chin Ups [finger grip] – 5, 5, 5
                                                                    Incline Sit Ups – 2 Sets of 20
                                                                    Bench Press [ Narrow Grip] – [50 Kg x 10] x 3
                                                                    Some MMA/boxing striking combos

                                                                    Achilles Stretch. Stretch.


                                                                    #452 – Cardio

                                                                    Running – 3 miles easy on pavement.
                                                                    Calf Press. Achilles stretch. Stretch.


                                                                    #453 – Cardio

                                                                    Physiotherapist this morning. Left wrist/elbow is out of action for a while so no lifting or load bearing on it.

                                                                    Stationary bike intervals – [2 minutes easy/1 minute hard] x10. Max wattage 365.


                                                                    #454 – Conditioning

                                                                    Physio exercises on arm.
                                                                    10 minutes of step ups on low box. Incline sit ups – 20; 20; 20


                                                                    #455 – Conditioning

                                                                    Physio exercises on arm.
                                                                    Stationary bike intervals – [2 minutes easy/2 minutes hard] x 10


                                                                    #456 – Conditioning

                                                                    3 mile park-run on grass.
                                                                    25 miles easy on road bike.
                                                                    Stair running – 7 sets of 144 steps [12 flights of 12] @ Boyne viaduct.

                                                                    Physio excercises on arm.


                                                                    #457 – Conditioning – Long slow run

                                                                    On roads/sand. 8 mile long slow run. 1 mile slow, 6 miles @ tempo. Then stopped and soaked legs in sea, and 1 mile cool down.

                                                                    Comment


                                                                      Currently attending physio weekly for banged up wrist, and a sprained ankle. No running, weights, or similiar training for a while. On the plus side some of the Physio stuff is good for addressing other imbalances/deficiency of core strength etc., so swings and round-abouts.

                                                                      Comment


                                                                        Since it’s Giro time, and Sam Bennett has been showing form…

                                                                        “and Marco Pantani, who in 1997 tossed away his bandana and diamond nose stud in a final sprint for the finish, claiming they were weighing him down,” [Anecdote from Giro D’Italia bu Colin O’Brien, via a Guardian book review].

                                                                        #458 Cardio: Stair running – 11 Sets of 100 steps. Moderate intensity. 10 miles on bike – easy.

                                                                        #459 Cardio: Run on road/sand. 4 Miles easy, with break to stretch after 2 miles.

                                                                        #460 Cardio: Swim 1,000m.

                                                                        #461 Cardio: [1] Swim – 1,000m easy. [2] 4 mile run on roads/sand, easy.

                                                                        #462: Stretch: Long lunchtime stretch. Core. Bosu ball balance drills. Achilles work. Calf press.

                                                                        #463 Cardio: 500m swim easy.

                                                                        #464 Cardio: 20 miles easy on road-bike. Easy parkrun on grass/parkland – 24:07.

                                                                        #465 Cardio: 20 minutes of step ups. Long compound stretch. Core/ Achilles work. Calf press.

                                                                        Comment


                                                                          “Whenever I see an adult on a bicycle, I have hope for the human race.”
                                                                          Herbert George Wells

                                                                          #466 Conditioning:
                                                                          Stretch
                                                                          Dead Lifts - 80 kg x 6; x 6; x 6
                                                                          Lower Back Hyper-Extensions -15; 15; 15
                                                                          Incline Sit-Ups – 20; 15; 12; 10
                                                                          Planck/Side Planck/Lower Ab Isolation Drills
                                                                          Compound Stretch

                                                                          #467 Recovery Session: 1 mile run easy on grass. Long compound stretch. Achilles stretching. Calf press.

                                                                          #467 Cardio: 3 mile morning run in Phoenix Park. ½ mile cool down jog. Compound stretch.

                                                                          #468 Cardio: Easy 20 miles on the road bike.

                                                                          Comment


                                                                            “You can’t sit back against them … You’ve got to keep attacking no matter what the scoreline. You saw that in Chicago. When we sat back we conceded two or three tries.”
                                                                            J. Sexton [Speaking on the Irish rugby team defeat of the All Blacks]

                                                                            #469: Cardio
                                                                            Easy 10 miles on road bike. Easy 4 miles running on sand/scrub-land.

                                                                            #470: Strength: Easy Weights Session
                                                                            Dead lifts – 3 Sets
                                                                            Incline Leg Press – 3 Sets
                                                                            Calf Press – 3 Sets
                                                                            Chest Press – 3 Sets
                                                                            Seated Row – 3 Sets
                                                                            Incline Sit-ups – 3 Sets
                                                                            Lower Back Hyper-extensions – 3 Sets


                                                                            #471: Conditioning

                                                                            20 minutes continuous of:
                                                                            10 squats with small dumb-bells; 10 Push Ups; 10 lunges with dumb-bells; 10 plank with knee to elbow
                                                                            2 km easy jogging on grass.
                                                                            35 minutes swimming easy. Compound stretch.

                                                                            #472: Cardio
                                                                            4 miles of morning running off road in the Phoenix park. 8:45 mins per mile, and the last mile or so at about 7:30 per mile.
                                                                            Compound stretching. Achilles stretching. Calf press.

                                                                            #473 – Weights

                                                                            Squats – 3 Sets
                                                                            Dead Lifts – 3 Sets
                                                                            Seated Bench Press – 3 Sets
                                                                            Lat Pull downs – 3 Sets
                                                                            Seated Shoulder Press – 3 Sets

                                                                            #474 – Cardio 5 miles easy running on sand/roads with 3 hill sprints @ turn around point. 1 mile jogging to cool down.

                                                                            #475- Easy jogging. 2.5 mile jogging on sand/parkland.

                                                                            #476 – Recovery. 1 Mile jog on grass. Compound stretch.

                                                                            #477 – Cardio – 20 miles on roadbike.

                                                                            #478- Weights

                                                                            Squats – 3 Sets
                                                                            Bench Press – 3 Sets
                                                                            Pull Ups – 3, 3, 3
                                                                            Dead Lifts – 3 Sets
                                                                            Incline Sit Ups- 3 Sets
                                                                            Lower Back Hyperextensions – 3 sets

                                                                            #479 -Cardio
                                                                            3 mile Parkrun [just under 24 mins]. 20 miles easy on road-bike.

                                                                            #480 - Weights
                                                                            Squats – 3 Sets
                                                                            Deadlift – 3 Sets
                                                                            Bench Press – 3 Sets
                                                                            Long compound Stretch. Achilles maintenance. Hamstring band stretching.

                                                                            #481 - Cardio
                                                                            Sunday morning run. 8 miles slow up the Meath coastline on sand/trails. [Recovery was a short swim, and compound stretch].

                                                                            #482 - Conditioning

                                                                            Seated Chest Press – 3 Sets
                                                                            Seated Leg Curls [Quads] – 3 Sets
                                                                            Leg Curls [Hamstrings] – 3 Sets
                                                                            Lat Pull Downs – 3 Sets
                                                                            Core. Long compound stretch. Achilles maintenance.

                                                                            Comment


                                                                              "If you become restless, speed up. If you become winded, slow down. You climb the mountain in equilibrium between restlessness and exhaustions.” Robert Pirsig


                                                                              #483 – Cardio
                                                                              3.5 miles running easy on road/sand.

                                                                              #484 – Weights/Cardio

                                                                              Bench Press – 3 Sets
                                                                              KB Swings – 3 Sets [20, 20, 20 @ 18 Kg]
                                                                              Squats – 3 Sets
                                                                              KB Squats – 3 Sets
                                                                              Incline Sit Ups – 3 Sets
                                                                              Dead Lifts – 90 Kg x 4, x 4, x 4
                                                                              Incline Row – 3 Sets
                                                                              20 miles easy on road bike

                                                                              #485 – Cardio

                                                                              4.5 miles running easy in Phoenix park on tarmac. Just under 9 minute mile pace.
                                                                              Compound Stretching. Calf Stretching. Achilles exercises. Hamstring band stretching. Rolling out feet/ankles/calves with a puc.


                                                                              #486 – Cardio
                                                                              30 minutes on X-Trainer.

                                                                              #487 – Cardio
                                                                              20 miles easy on road-bike. 3 miles park-run on grassland/cross-country. [23:49]

                                                                              Comment


                                                                                "Strategy? It isn’t too complex really, just A to B as fasht as you can go. Close the eyes and pull like a dog." The O'Donovan Brothers

                                                                                #488 – Cardio
                                                                                5.75 mile run round the Dublin docklands – 51:03. Foam rolling.


                                                                                #489 – Weights – Chest/Shoulders

                                                                                Bench Press – 50 Kg x 10; 55 Kg x 10; 60 Kg x 6
                                                                                Dips – 8; 4; 4
                                                                                Incline Chest Press – 3 Sets
                                                                                Shoulder Press – 3 Sets
                                                                                Chest Expansions – 3 Sets
                                                                                Core


                                                                                #490 – Weights – Legs/Back
                                                                                Squats – 3 Sets
                                                                                Pull Ups: 3;2;3;2;3;2
                                                                                Dead Lifts – 3 Sets
                                                                                Lower Back Hyperextensions – 3 Sets
                                                                                Lat Pull Downs – Wide Grip – 2 Sets
                                                                                Lat Pull downs – Narrow Grip – 2 Sets
                                                                                Calf Raises – 3 Sets
                                                                                Shrugs – 2 Sets
                                                                                Bicep Shrugs – 2 Sets


                                                                                #491 - Cardio
                                                                                5 K road race – time 24:15.


                                                                                #492 – Cardio
                                                                                3.3 mile run on parkland
                                                                                Compound Stretch. Calf Raises.


                                                                                #493 – Weights
                                                                                Squats – 15, 15, 10
                                                                                Bench Press- 50 Kg x 12; x 12 x 12
                                                                                Dips – 8; 8; 4
                                                                                Incline Sit Ups -20; 20; 20

                                                                                Comment


                                                                                  "Your Sexton's on fire," Leinster rugby supporter chant, to the tune of Kings of Leon, Your Sex is on Fire ...

                                                                                  I've signed up to a 5 mile road run, a half marathon, and a sprint tri, so the focus over the next while is to get a bit of weight off, and get more running in without picking up an injury.


                                                                                  #494 – Cardio
                                                                                  4 mile run easy on road/sand

                                                                                  #495 – Cardio
                                                                                  Leisurely park-run on parkland. Relaxed pace – 25:19. Even pace throughout, with a bit left in the tank.

                                                                                  #496 – Weights – Chest/Legs

                                                                                  Hamstring Stretching

                                                                                  Some jumping/step ups with Bulgarian bag

                                                                                  Farmers walk with 20 Kg weights – 3 Sets
                                                                                  Bench Press – 50 Kg x 15, 50 Kg x 15, 60 Kg x 6
                                                                                  Chest Press with Bells – 3 Sets
                                                                                  Dips – 10; 10; 8
                                                                                  Tricep Pull downs – 3 Sets
                                                                                  Shoulder Press – 3 Sets


                                                                                  #497 – Cardio
                                                                                  5.5 mile tempo run on road/sand. Short jog to limber up/cool down.


                                                                                  #498 – Weights – Back/Legs

                                                                                  Squats – 3 Sets
                                                                                  Dead lift [Hex Bar] – 50 Kg x 10; 60 Kg x 10; 90 Kg x 6; 110 Kg x 3
                                                                                  Seated row – 3 Sets
                                                                                  Bent over Rows – 2 Sets
                                                                                  Shrugs – 3 Sets
                                                                                  Bicep Shrugs – 2 Sets
                                                                                  Lower Back Hyperextensions – 3 Sets

                                                                                  Compound Stretching

                                                                                  Comment

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