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    #61
    Session 82:

    Easy swim, breast-stroke 500 m, front-crawl 25 m.

    Session 83:
    Timed 10K run. [Pre & post stretching]

    Session 84:
    Easy 5 mile run on beach/sand-dunes. [Stretching]

    Comment


      #62
      Session 85: Swimming

      Easy 500m Breaststroke & 25 m front crawl


      Session 86: Weights

      Dips: 10, 10, 10
      Chest Expansions on Stability Ball: 10, 10, 10
      Seated Bench Press: 4 Sets
      Seated Shoulder Press: 2 Sets Narrow Grip, 2 Sets Wide Grip
      Overhead Preacher Curls: 2 Sets

      Seated Leg Press: 3 Sets
      Calf Isolation Raises: LHS, Middle, RHS: 2 Sets

      Lower Back Raises: 3 Sets
      Lateral Shrugs: 3 Sets

      Comment


        #63
        Session 87: Jogging

        Session this evening was an easy 12 km jog, with a couple of tough hills thrown in.

        Comment


          #64
          Session 88:

          5K Park run. Legs were very bad today, so need to ease back on the jogging just a touch, and not push it too hard.

          Comment


            #65
            I've been under the weather this week, so took it very easy.

            Session 89: Football

            1 Hour of football

            Session 90: Swimming
            1,000m of breast-stroke

            Comment


              #66
              Session 91:
              Stretch/Flexibility; 5 minute Jog; 30 Minute X-Train

              Session 92:
              30 Minute X-Train

              Session 93:
              30 Minute X-Train

              Session 94: May 4th
              10 K road race

              Session 95: May 6th
              Stretch/Flexibility; 8 K beach run

              Comment


                #67
                Session 96:
                50 m Front Crawl. 200 m Breast-stroke.

                Session 97: Jogging
                Really easy 7.5 mile run on the roads.

                Session 98: X-Train
                Stretching/Flexibility
                35 Minutes Cross Trainer
                1 Hour of football in the PM.

                Comment


                  #68
                  Session 99:
                  1 Hour of football easy.
                  Stretching/Mobility.

                  Comment


                    #69
                    Session 100: Jogging/Stretch

                    Easy 2.5 mile run
                    Stretch


                    Session 101: Weights
                    Back into the weights room. Eased back in with a gentle session.

                    Stretch/Core

                    Chest Expansions: 3 Sets
                    Bench Press: 3 Sets
                    Military Press: 3 Sets

                    Lat Pull Downs [Wide and Narrow Grip]: 2 Sets of each

                    Shoulder Isolations with bar bells [Front/Middle/Back]: 3 Sets
                    Tricep Pull Downs: 3 Sets

                    Incline Leg Press: 3 Sets
                    Calf Isolation Excercises: 2 Sets

                    Comment


                      #70
                      Session 102: Long Slow Run

                      Long slow 8 mile run.

                      I found this tough, and form/stride deteriorated towards the end, but it's the longest I have run in a while. Happy enough.

                      Comment


                        #71
                        Session 103: Football

                        1 Hour of football - 4 Vs. 4.

                        Legs are in ribbons. Old Oge FTW ...

                        Comment


                          #72
                          Session 104: Jogging

                          Easy 5 mile run on the roads with a block of 144 steps towards the end.

                          Legs still a bit waxy. Onwards and upwards ...

                          Comment


                            #73
                            Session 105:
                            1 Hour Football

                            Session 106:
                            1 Mile jog warm-up. 3 mile Park Run. Stretching.

                            Session 107:
                            4 Miles easy jogging.

                            Stretching/Mat Work
                            Core/Lower back Raises

                            Bench Press
                            Lat Pull Downs
                            Squats

                            Session 108:
                            5 miles easy jogging with a block of 144 steps.

                            Comment


                              #74
                              Session 109:
                              1 Hour Football. [Left Achilles very sore after this.]

                              Session 110:
                              Easy 5 mile jog on the road, with block of 144 steps to finish.

                              Session 111:
                              Short Weights Session – Chest/Shoulder/Triceps/ Core Stability.

                              Session 112:
                              Stretch/Foam Roll. Easy 5 mile jog on sand. [Achilles still bad].

                              Session 113:
                              Easy 1,000m in the pool – Breast-stroke.

                              Session 114:
                              Stretch. Very slow 8.3 mile run on the roads. [Longest I have run in about 9 months]. This was tough but enjoyable.
                              Post work out walk/stretch/short foam roll.
                              Right hamstring tightened up at about mile seven which is a bit meh. The Achilles has loosened up a little, but is still not 100%. I probably need to start booking physio.

                              Comment


                                #75
                                Session 115:
                                40 minute game of futsal.

                                Session 116: Tuesday 16th
                                1 mile slow jog. Stretch. 5 mile tempo run. Walk to cool down.

                                I found this tough, but great to be out putting in a few miles of a Summer evening.

                                Comment


                                  #76
                                  Session 117:
                                  1 Hour of Football.
                                  Stretch/Flexibility & Foam Roller.
                                  20 Minutes on X-Trainer

                                  Session 118:
                                  1 Hour of Tennis

                                  Comment


                                    #77
                                    Session 119:
                                    Stretch. 3 Mile park run on grass.

                                    Session 120: Sunday
                                    8 Mile slow steady run on the roads. 1 km walk to cool down.

                                    Comment


                                      #78
                                      Session 121: Monday June 22nd

                                      Warm up on Concept 2. Stretch/Core.

                                      1 Hour of football.


                                      Session 122: Tuesday June 23rd
                                      10 K run @ Tempo. 1 K jog to cool down.

                                      Comment


                                        #79
                                        Session #123
                                        Wednesday 24 th - Football 1 Hour. Stretching/Flexibility. 30 minutes on Cross-Trainer.

                                        Session #124
                                        Thursday 25 th – 750 m breast-stroke swimming. Core stability.

                                        Session #125

                                        Monday 29 th – Football 40 minutes.

                                        Session #126
                                        Tuesday 2 nd – Swim 900m Breast-stroke, 100m Front Crawl

                                        Session #127
                                        Wednesday 1 st – 1 Hour Football.

                                        Session #128
                                        Thursday 2 nd. 5 Mile run on run/sand/dunes.

                                        Session #129
                                        Friday 3 rd. Tennis 1 Hour.

                                        Comment


                                          #80
                                          Session #130. Saturday 4 th.

                                          11 mile long slow run. Post run cool down, stretch, short foam roll session.

                                          This session was tough, in particular the last 3 miles, where the form/cadence was tailing off. The route is a loop. We hadn’t planned it, but having the wind on our backs, down the beach, at miles 6/7 was a boon. Left Achilles is still niggling.


                                          Sunday 5th. Weights. Warm up on Concept 2. Stretching/Mobility. Work on Core Stability Ball.

                                          Chest Expansions on Core Stability Ball. 3 Sets
                                          Bench Press – 3 Sets
                                          Chest Press – 2 Sets
                                          Shoulder Press with Bar bells – 3 Sets
                                          Shoulder Isolation Excercises [Front Raises/Lateral Raises/Deep Shrugs] – 2 Sets
                                          Overhead Tricep Raises – 3 Sets

                                          Comment


                                            #81
                                            Session 132:

                                            1 Hour of football, to and from on the bike.

                                            Comment


                                              #82
                                              Session #133:
                                              1 Hour of Tennis

                                              Session #134:
                                              5 Mile run on the beach

                                              Session #135:
                                              10 Mile run easy, on the roads

                                              Session #136:
                                              15 mile spin, easy, on the road bike

                                              Session #137:
                                              5 mile run on roads

                                              Session #138 [Sunday 19th]:
                                              12 mile run easy on the beach

                                              Comment


                                                #83
                                                Update. The Achilles gave out over the Summer, when I was ramping up running volume. Training has since been very sporadic. Mostly low intensity swimming with the odd spin on the bike. I am now doing Physiotherapy on the achilles about once per month. Am doing stretches, and light weight on the calf/achilles. I started back jogging 2 weeks ago, with the aim of developing a base of low intensity pain free running. The Achilles is still a bit “clicky” sometimes, which I think is scar tissue breaking. It is also still a little sore in the mornings/after exercise.

                                                Last week was back into the weights room, for 2 easy Chest/Shoulder/Tricep, and 2 easy Back/Bicep/Core sessions. The weight is an all-time high of 99 Kg. More to follow. The goal for now is to ease back into training with a good routine of weights/cardio/stretch/mat work.

                                                Comment


                                                  #84
                                                  Session #139

                                                  Stretching, core, calf stretching. 30 Minutes on X-trainer. Physio in the evening.

                                                  Comment


                                                    #85
                                                    Session #140

                                                    Achilles/Calf stretching. Plank. 40 Minutes of Tennis.

                                                    Weights [Chest/Shoulder/Tricep]:


                                                    Chest Expansions. [With dumb-bell on core stability ball]. 3 Sets.
                                                    Bench Press. Warm up. 3 Sets
                                                    Dips. [Body Weight] 3x6. Form is poor. Bad core position. Dips are too shallow.
                                                    Seated Shoulder Press. 3 Sets
                                                    Seated Leg Press. 3 Sets
                                                    Shoulder Isolation with single bells. [Front/Lateral/Deep Shrug]. 3 Sets
                                                    Shrugs. 2 Sets
                                                    Tricep Isolation [Overhead Bell]. 3 Sets

                                                    Comment


                                                      #86
                                                      Session 141: Weights

                                                      Stretch/Achilles excercises
                                                      Core/Lower back raises

                                                      Wide grip list pull downs, 3 sets
                                                      Narrow grip lat pull downs, 3 sets

                                                      Seated bench pull wide, 3 sets
                                                      Seated bench pull narrow, 3 sets

                                                      Seated leg press, 3 sets

                                                      Incline bicep curls, 3 sets
                                                      Bicep shrugs, 3 sets

                                                      Neck shrugs, 2 sets

                                                      Comment


                                                        #87
                                                        Approaching in on the 1 year mark. And closing in on 150 sessions. Solid work mate

                                                        Comment


                                                          #88
                                                          Session 142:
                                                          AM - 3 mile cross country jog

                                                          PM - Weights [chest/shoulder/tri]

                                                          Stretch/mat work

                                                          Dips 7, 7, 7
                                                          Chest expansion on stability ball, 3 sets
                                                          Bench press, 3 sets
                                                          Military Press, 3 sets

                                                          Shoulder Isolation Bell Work [Front/Lateral/Shrug], 3 sets
                                                          Tricep Isolation

                                                          Comment


                                                            #89
                                                            Session 143: Weights

                                                            Stretching/core/glutes/Achilles

                                                            Seated leg press, 3 sets

                                                            Lat pull downs, 3 sets
                                                            Lat pull downs (narrow grip), 3 sets
                                                            Incline bench pull, 2 sets

                                                            Lower back raises, (body weight), 2 sets

                                                            Bicep bar curls, 3 sets
                                                            Bicep bell curls, 3 sets

                                                            Bicep shrugs, 3 sets

                                                            Neck/shoulder shrugs, 3 sets

                                                            Comment


                                                              #90
                                                              Session 144: Weights [Chest/Shoulder/Triceps]

                                                              Brief warm up on Concept2/Plank/Achilles Stretching

                                                              Chest Expansions on Stability Ball: 3 x 10
                                                              Bench Press: 10, 10, 6
                                                              Dips, Body Weight: 8, 8, 7
                                                              Incline Chest Press: 10, 6, 6
                                                              Shoulder Isolation with Bells – Front 10, 10, 10
                                                              Shoulder Isolation with Bells – Lateral 10, 10, 10
                                                              Shoulder Isolation with Bells – Shrug 10, 10, 10
                                                              Tricep Isolation [Overhead lifts] 10, 10, 10

                                                              Small improvement in form on the dips. Concentrating on keeping core locked.

                                                              Comment


                                                                #91
                                                                Session 145: Cardio

                                                                Stretch/Calf & Achilles Drills/Calf mashing with a puc

                                                                40 Minutes on the cross trainer

                                                                The Lats and Shoulders are sore today. I'll take that.

                                                                Comment


                                                                  #92
                                                                  Session 146: Cardio
                                                                  Easy 2 mile jog on the roads.

                                                                  Session 147: [For all you snooker lovers ...] Weights - Chest/Shoulders/Tri

                                                                  Stretching/Achilles & Calf Rehab/Core
                                                                  Very light 5 minutes on the Concept2

                                                                  Seated Leg Press - 3 Sets

                                                                  Chest Expansions on Bench - 3 Sets [14 Kg]
                                                                  Dips [bw] - 10, 10, 7

                                                                  Seated Bench Wide Grip - 3 Sets
                                                                  Seated Bench Narrow Grip - 3 Sets

                                                                  Shoulder Isolation with Bells [Front Raises, Lateral Raises, Shrugs] - 3 Sets

                                                                  Tricep Isolation on bench [bw] - 2 Sets
                                                                  Tricep Isolation [Overhead raises] - 3 Sets

                                                                  Comment


                                                                    #93
                                                                    Session 148: Cardio/Conditioning

                                                                    Easy 5 minutes on Concept 2
                                                                    30 Minutes on X-Trainer

                                                                    Mat work/Stretching/Achilles & Calf Stretching/Rehab

                                                                    Comment


                                                                      #94
                                                                      Session 149: Weights - Back/Biceps

                                                                      1 Hour Tennis. 1 km Easy job.

                                                                      Stretching. Core. Calf/Achilles stretching.

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

                                                                      Lat Pulls- Wide Grip - 3 Sets
                                                                      Lat Pulls - Narrow Grip - 2 Sets

                                                                      Lower Back Raises [BW] - 2 Sets

                                                                      Seated Incline Leg Press - WU, 3 Sets

                                                                      Bicep Curls - Bar - 3 Sets
                                                                      Bicep Curls - Bells - 3 Sets
                                                                      Bicep Shrugs - 2 Sets

                                                                      Neck Shrugs - 3 Sets
                                                                      Last edited by colm_leche; 10-12-15, 22:52.

                                                                      Comment


                                                                        #95
                                                                        Session 150: Cross Train

                                                                        35 Minutes on the Cross Trainer

                                                                        Mat Work/Stretching/Achilles Stretching/Core/Glutes

                                                                        I went to Physio again about the Achilles, and was recommended insoles. Not excited about this, but will give it a go.

                                                                        Comment


                                                                          #96
                                                                          "All I want to do is play basketball, drink Pepsi and wear Reebok." Shaquille O'Neal



                                                                          Session 151: Weights – Chest/Shoulders/Tricep


                                                                          Chest Expansions on Stability Ball – 3 Sets
                                                                          Bench Press – WU, 50 Kg x12, 55 Kg x7, 55 Kg x6
                                                                          Incline Leg Press – 3 Sets
                                                                          Dips – Body Weight, 7, 7, 7
                                                                          Shoulder Press [Bells] – 3 Sets
                                                                          Shoulder Isolation – Front/Lateral/Shrugs – 3 Sets
                                                                          Tricep Pull downs – 3 Sets
                                                                          Tricep Isolation Body Weight on Bench – 2 Sets

                                                                          Cool Down on Concept2
                                                                          Achilles Stretching

                                                                          Comment


                                                                            #97
                                                                            “Perfection is not attainable. But if we chase perfection, we can catch excellence.” Vince Lombardi.

                                                                            Session 152: Cardio
                                                                            5 Minutes on Concept 2. 30 Minutes on Cross Trainer. Achilles Stretching.

                                                                            Session 153: Cardio
                                                                            3 Miles jogging [easy]. Light swim.

                                                                            Comment


                                                                              #98
                                                                              "What do you mean we need a break from the old routine?" Oui 3

                                                                              Session 154: Cardio
                                                                              Stretching/Achilles Stretching
                                                                              5 Minute Concept2
                                                                              30 Minute X-Trainer

                                                                              Session 155: Weights - Back/Biceps

                                                                              Warm up on Concept 2

                                                                              Lat pull downs wide grip - 2 Sets
                                                                              Lat pull downs narrow grip - 2 Sets

                                                                              Barbell Rows - 2 Sets

                                                                              Incline Leg Press - 3 Sets
                                                                              Squats - 2 Sets [Just 20 Kg bar]

                                                                              Bicep Curls - Bar - 3 Sets
                                                                              Bicep Curls - Bells - 2 Sets
                                                                              Bicep Shrugs- 2 Sets
                                                                              Neck Shrugs - 2 Sets

                                                                              Session 156: Cardio Easy
                                                                              Road bike - 10 miles. Jog 2 miles.

                                                                              Comment


                                                                                #99
                                                                                Rabbi Ben Hei Hei says, "According to the pain is the gain." — Pirkei Avot 5:21. 2nd Century A.D.

                                                                                Session 157: Cardio

                                                                                3 Mile easy jogging on the beach/dunes. Quick dip into the sea. Yowzers.

                                                                                Comment


                                                                                  "Do, or do not. There is no try." Yoda

                                                                                  Session 158: Cardio

                                                                                  Stretching. Achilles Stretching.
                                                                                  3.5 mile cross country jogging - easy.

                                                                                  Comment


                                                                                    "We wish you a merry Christmas,
                                                                                    We wish you a merry Christmas,
                                                                                    We wish you a merry Christmas,
                                                                                    We wish you a merry Christmas, and a happy new year."


                                                                                    Session 159: Weights - Chest/Shoulder/Tri

                                                                                    Warm up - 10 Miles on bike, easy

                                                                                    Stretching/Achilles Stretching

                                                                                    Chest Expansions - 3 Sets
                                                                                    Dips - 10, 8, 6

                                                                                    Seated Chest Press - 3 Sets
                                                                                    Pec Deck - 3 Sets

                                                                                    Squats - 3 Sets
                                                                                    Calf Press - 3 Sets

                                                                                    Incline Chest Press - 3 Sets

                                                                                    Shoulder Isolation [Front, Lateral, Shrug] - 3 Sets
                                                                                    Tricep Isolation - 3 Sets

                                                                                    Comment


                                                                                      "Last night we had a thunderstorm in style," Robert Louis Stevenson

                                                                                      Session 160: Weights - Back & Biceps

                                                                                      Warm up on bike. 4 Lengths front crawl in pool to cool down.

                                                                                      Stretching/Core/Achilles Stretching

                                                                                      Seated Leg Press - 3 Sets

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

                                                                                      Bench Pulls with barbells - 2 Sets
                                                                                      Seated Rows - 2 Sets
                                                                                      Lower back raises on stability ball - 2 Sets

                                                                                      Bicep Curls - 3 Sets
                                                                                      Bicep Shrugs - 2 Sets
                                                                                      Neck Shrugs - 3 Sets

                                                                                      Comment


                                                                                        "What I do is me," Gerald Manley Hopkins

                                                                                        Session 161 - Cardio

                                                                                        15 miles on road bike - easy
                                                                                        35 minutes cross country jogging - easy

                                                                                        Comment


                                                                                          "He had decided to live forever, or die in the attempt," Joseph Heller Catch 22

                                                                                          Session 162: Weights [Chest, Shoulder, Tri]/Cardio

                                                                                          4 Mile jogging easy on roads/sand

                                                                                          Stretching/Core/Achilles Stretching

                                                                                          Chest Expansions on Stability Ball - 3 Sets
                                                                                          Incline Bench Press - WU, 3 Sets
                                                                                          Dips - 8, 4, 5 [Form was better, and number of dips was lower. Happy enough.]
                                                                                          Incline press with bar bells - 3 Sets

                                                                                          Shoulder isolation [Front, Lateral, Shrugs] - 3 Sets

                                                                                          Tricep Isolation - BW on bench - 2 Sets
                                                                                          Tricep Pull Downs - 3 Sets

                                                                                          Cool down - 4 Length front crawl in the pool

                                                                                          Comment


                                                                                            "We don't stop playing because we grow old; we grow old because we stop playing," George Bernard Shaw

                                                                                            Session 163: Weights - Back/Biceps

                                                                                            12 Miles on the road bike as warm-up
                                                                                            Achilles Stretching

                                                                                            Lat Pull Downs - 3 Sets
                                                                                            Lat Pull Downs [Narrow grip] - 3 Sets

                                                                                            Seated row [Narrow & Wide Grips] - 2 Sets

                                                                                            Lower Back Raises [Body Weight] - 2 Sets

                                                                                            Bicep Curls - 3 Sets
                                                                                            Bicep Curls with barbells - 3 Sets

                                                                                            Biceps Shrugs - 2 Sets
                                                                                            Neck Shrugs - 2 Sets

                                                                                            Seated Leg Press - 3 Sets
                                                                                            Calf Press - 2 Sets
                                                                                            Last edited by colm_leche; 31-12-15, 16:24.

                                                                                            Comment


                                                                                              "But we've wander'd mony a weary foot,
                                                                                              Sin' auld lang syne,"
                                                                                              Robert Burns

                                                                                              Session 164: Cardio

                                                                                              16 Miles on the road bike, easy.

                                                                                              Comment


                                                                                                "The only card I need,
                                                                                                The ace of spades,
                                                                                                The ace of spades" Motörhead

                                                                                                Session 166: Cardio

                                                                                                16 miles on the road bike, easy
                                                                                                3 miles easy jogging on parkland

                                                                                                Comment


                                                                                                  “I try all things, I achieve what I can.”
                                                                                                  ― Herman Melville, Moby-Dick; or, The Whale

                                                                                                  Session 166: Cardio
                                                                                                  Swimming. 900 m Breast-stroke, 100 m front-crawl

                                                                                                  Achilles Stretching.

                                                                                                  Comment


                                                                                                    "It is a curious fact, but no one ever is sea-sick - on land," Three Men in a Boat, Jerome K Jerome


                                                                                                    Session 167: Cardio
                                                                                                    20 Minutes Steady State on Concept 2 rowing machine. Drag lever set to 10. 16-17 strokes per minute. Average split 2:07m per 500m. Not a good time, but more than half a decade since I did one of these, so a good starting point.

                                                                                                    Comment



                                                                                                      "That which does not kill us makes us stronger," Friedrich Nietzsche


                                                                                                      Session 168: Weights - Chest/Shoulder/Triceps

                                                                                                      Stretching/Achilles Stretching

                                                                                                      Chest Expansions on stability ball with medicine ball - 3 Sets of 10
                                                                                                      Bench Press - WU, 12 x 50 Kg, 11 x 50 Kg, 6 x 55 Kg
                                                                                                      Incline Chest Press with Bells, 12 @12 Kg, 8 @ 16 Kg, 8 @ 16 Kg
                                                                                                      Dips - BW - 7, 7, 7 [Reasonable form]

                                                                                                      Seated Leg Press - 3 Sets [Light weight due to tight right hamstring]
                                                                                                      Calf Press, Full range of motion & single leg isolation

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

                                                                                                      Tricep Isolation - Body Weight dips on Bench - 2 Sets x 12
                                                                                                      Tricep Isolation - Overhead Raises - 2 Sets x 12

                                                                                                      Couple of length of front crawl to cool down

                                                                                                      Comment


                                                                                                        “Nobody owes nobody nothin’. You owe yourself.” From Rocky III.

                                                                                                        Session 169: Cardio
                                                                                                        4 Miles running on roads @ tempo. Post run stretch.

                                                                                                        Session 170: Cardio
                                                                                                        4 Miles running on roads easy. Stretch. Achilles stretching.

                                                                                                        Session 171: Weights – Back/Biceps

                                                                                                        Warm up/cool down on Concept 2
                                                                                                        Stretch/Achilles Stretch
                                                                                                        Core/Glutes/Hamstring Mat Work. Foam Rolling on Calves/Hamstrings.

                                                                                                        Lower back raises on stability ball – 2 sets.
                                                                                                        Pull Ups – Body Weight, 2, 2, 1
                                                                                                        Lat Pull Downs [Wide & Narrow Grip] – 3 Sets
                                                                                                        Seated Back Pulls – 3 Sets

                                                                                                        Seated Leg Press – 3 Sets
                                                                                                        Calf Press – 3 Sets

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

                                                                                                        Comment


                                                                                                          "Don't watch the clock; do what it does. Keep going." Sam Levenson

                                                                                                          Session 172: Cardio

                                                                                                          1/2 mile jogging warm up. 4 mile a.m. beach run. Walk to cool down. Stretching. Achilles stretching.

                                                                                                          Comment


                                                                                                            "There's a grand stretch in the evenings," Anon.

                                                                                                            Session 173: Weights

                                                                                                            Tennis one hour.
                                                                                                            Stretching. Calf stretching. Hamstring stretching with bands. Calf and Achilles mashing with hard ball.

                                                                                                            Chest expansions, 3 sets
                                                                                                            Bench, 40 kg x 16; 50 kg x 12; 60 kg x 6
                                                                                                            Shoulder Press, 3 sets
                                                                                                            Dips, Body weight, 8,7,7

                                                                                                            Dead lifts; bar x10; 40 kg x10

                                                                                                            Couple of lengths of front crawl to cool down.

                                                                                                            Comment


                                                                                                              "It's All D**K," Coach Chris, to the 70 year old lady administering pre-race weigh in, when he made weight with only 1 lb to spare.


                                                                                                              Session 174: Weights Back/Biceps

                                                                                                              Stretching/Core/Achilles Stretch/Mashing Achilles with hard ball

                                                                                                              Pull Ups [Body Weight] - 3, 2, 2

                                                                                                              Lat Pull Downs Wide Grip - 3 Sets
                                                                                                              Lat Pull Downs Narrow Grip - 3 Sets
                                                                                                              Lower Back Raises on Stability Ball, 15, 15, 15

                                                                                                              Squats - Bar x 10, 40 Kg x 10, 40 Kg x 10

                                                                                                              Bicep Curls - 3 Sets
                                                                                                              Bicep Shrugs - 3 Sets
                                                                                                              Neck Shrugs - 3 Sets

                                                                                                              Pull Ups to finish - Fail on 1st attempt

                                                                                                              4 Lengths front crawl to cool down.

                                                                                                              Comment


                                                                                                                It’s not whether you get knocked down, it’s whether you get up.” V. Lombardi

                                                                                                                Session 175: Cardio

                                                                                                                17 Miles on the road bike. 3 Miles running easy on parkland. Stretch.

                                                                                                                Comment


                                                                                                                  “Training is like fighting with a Gorilla. You don’t stop when you’re tired. You stop when the Gorilla is tired,” Greg Henderson, Team Sky

                                                                                                                  Session 176: Swimming
                                                                                                                  Front Crawl Drills – 8 lengths with pull buoy, 2 Lengths Kick only
                                                                                                                  250 m Breast-stroke

                                                                                                                  Session 177: Cardio
                                                                                                                  18 Miles on the road bike, Easy
                                                                                                                  Last edited by colm_leche; 18-01-16, 09:45.

                                                                                                                  Comment


                                                                                                                    “To live is the rarest thing in the world. Most people exist, that is all.” Oscar Wilde

                                                                                                                    Session 178: Cardio - Indoor Rowing

                                                                                                                    1 Hour of Tennis.
                                                                                                                    Stretching/Achilles Stretching
                                                                                                                    10 Minutes Concept 2/5 Minutes X-Train/10 Minutes Concept 2


                                                                                                                    Session 179: Cardio – Running

                                                                                                                    ½ Mile warm up. 5.5 Mile road run. Cool down.
                                                                                                                    Stretching/Foam Roll/Achilles Stretching

                                                                                                                    Comment


                                                                                                                      “You can't make footprints on the sands of time by sitting on your butt... and who wants to make buttprints?” @DavidRoads, Twitter

                                                                                                                      Session 180: Weights – Chest/Shoulder/Triceps

                                                                                                                      Stretch/Core/Glutes/Achilles Stretch/Hamstring Stretch with bands

                                                                                                                      Chest expansions & Medicine ball [10 Kg] throw on Stability Ball – 3 x 12
                                                                                                                      Bench Press – 40 Kg x 16, 50 Kg x 12, 55 Kg x 7, 55 Kg x 4
                                                                                                                      Dips – 7, 5, 4

                                                                                                                      Dead Lift – Bar, 40 Kg x 10, 40 Kg x 10 [Just learning this compound move. More work on technique needed]
                                                                                                                      Calf Press – 2 Leg, 1 Leg, RHS, LHS

                                                                                                                      Shoulder Isolation – Front/Lateral/Shrug – 2 Sets of 12

                                                                                                                      Tricep isolation on bench [BW] – 2 Sets of 15
                                                                                                                      Tricep pull downs – 2 Sets

                                                                                                                      Comment


                                                                                                                        “Don’t Skip Leg Day,” Anonymous Lifter

                                                                                                                        Session 181: Weights – Back/Bicep/Legs

                                                                                                                        Warm up on Concept 2/Stretch/Core/Achilles Stretch

                                                                                                                        Pulls Ups [BW] -3, 2, 2
                                                                                                                        Lat Pull Downs Wide Grip – 2 Sets
                                                                                                                        Lat Pull Downs Narrow Grip – 2 Sets
                                                                                                                        Lower Back Raises on Stability Ball – 3 Sets of 15

                                                                                                                        Squats – 40 Kg x 10, 50 Kg x 10, 50 Kg x 10

                                                                                                                        Bicep Curls – 2 Sets
                                                                                                                        Bicep Arcs [Curling from R-L or vice versa] – 2 Sets
                                                                                                                        Bicep Shrugs – 2 Sets

                                                                                                                        Pull Ups [BW] – 1, Fail

                                                                                                                        Comment


                                                                                                                          "There's no talent here. This is hard work. This is an obsession," Conor McGregor

                                                                                                                          Session 182: Swim [Recovery day]:
                                                                                                                          250 m front crawl drills with pull bouy/kick board.
                                                                                                                          250 m breast-stroke


                                                                                                                          Session 183: Cardio/Strength - Chest/Shoulder/Tri/Legs

                                                                                                                          5 Km Park run [Pre & post stretch & jog down]

                                                                                                                          Stretch/Core/Achilles Stretching/Hamstring band work/Foam Roll/Mash calves with puc/Skipping & Bike to warm up

                                                                                                                          Incline bench press - 50 Kg x 12, 60 Kg x 7, 60 Kg x 4
                                                                                                                          Dips - 8, 8, 8
                                                                                                                          Chest expansions on stability ball with medicine ball and ball throw - 3 Sets

                                                                                                                          Dead Lifts - Bar x 10, 40 Kg x 10, 45 Kg x 8

                                                                                                                          Chest press with bells - 3 Sets

                                                                                                                          Shoulder isolation - Front/Lateral/Shrugs - 3 Sets

                                                                                                                          Tricep isolation on bench - 2 sets
                                                                                                                          Tricep overhead raises - 2 sets
                                                                                                                          Tricep pull downs - 2 sets

                                                                                                                          4 lengths front crawl to cool down

                                                                                                                          Comment

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