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Old 16-12-14, 23:01   #21
colm_leche
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Sessions 15, 16

Weight 94.2 Kg/90.0 Kg goal

A quick lunchtime [cardio] and evening [weights] session today. Form is pretty sketchy on the dips, especially as I look to dip a bit deeper, so will just keep plugging away.

AM: 5 min Concept2/ 20 min X-train/ 5 min Concept2


PM: Stretch/Flexibility

Dips [BW]: 10,6,7

Chest Expansions - 3 Sets
Bench Press - Warm up & 3 Sets
Seated Military Press - Wide Grip - 2 Sets
Seated Military Press - Narrow Grip - 2 Sets

Shoulder isolation barbell work:
Front - 3 sets
Side - 3 sets
Shoulder Shrugs - 3 sets

Tricep Pull Downs - 3 sets
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Old 19-12-14, 21:08   #22
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Session 17:

Pull Ups: 2,1,1

Seated Leg Press -2 Sets
Calf Isolation - Lhs, Rhs, mid - 2 Sets
10 min x train

I felt very flat during this session so I stopped. Am happy with progress so happy to take an easy day ...
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Old 19-12-14, 21:51   #23
colm_leche
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Session 18:

Swim 1550 m/5000m goal 93.7/90kg goal

10 lengths so swim drills with pull bouy

Weights:
Core & Concept2 warm up

Incline leg press -2 sets
Squats - 2 sets

Incline bench pulls - 2 sets narrow grip
Incline bench pulls - 2 sets wide grip

Lat pull downs narrow - 3 sets
Lat pull downs wide 3 sets

Lowers back raises

Bicep curls 3 sets
Bicep shrugs 2 sets
Neck shrugs 2 sets
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Old 19-12-14, 22:14   #24
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Old 26-12-14, 15:40   #25
colm_leche
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Sessions 19, 20, 21:

1850/5000 m Swim goal

Session 18 Swimming:
275 m Front Crawl Drills with Pull Buoy
500m Breatsstroke

Session 19 Running:
4 mile run, and 25m swim in the sea on Christmas morning

Session 20 Running:
2 mile run
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Old 02-01-15, 15:29   #26
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Month Review:

On the down side: Weighed in @ 94.4 Kg, with approx. 2Km of dedicated front crawl done at the end of the month. A clear failure to achieve stated goals in the time frame. I should have scheduled more planned sessions in the gap between St. Stephen’s and the New Year.

On the plus side: Small improvements to mobility, strength, body shape. More comfortable in pool. Enjoyed pull bouy drills. Good variety of training undertaken during the month, and reasonable volume. No major injury concerns. Haven’t been able to run since Sept. due to injury, so integrated Christmas morning jog and sea swim was just what Santa ordered.

Short term plan is to work towards the 90 Kg weight, and 5 Km front crawl goals, while working in a wider range of activity. Should be able to work in some longer sessions, as we adapt to the load ...


Session 22:
New Year’s Day: Foam Roll - easy. 2.5 mile run – easy.

Session 23:
Mat Work – Mobility/Flexibility
30 minute X-Train
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Old 05-01-15, 14:24   #27
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Right hamstring is a bit tight after getting back out running, so will need to do some more dedicated stretching, band work, etc.


Session 24: [Sat 3rd Jan]
Foam Roll - Stretch - 3 mile run [easy]- 40 minutes Road Bike [easy]


Session 25: [Sun 4th Jan]
90 minutes Road Bike [easy]


Session 26: [Monday 5th Jan] – Weights
Squats – 2 Sets
Calf Raises – 2 Sets

Pull Ups – 2, 1, 1
Lat Pull Downs Wide Grip – 2 Sets
Lat Pull Downs Narrow Grip – 2 Sets
Bench Pulls Wide Grip – 2 Sets
Bench Pulls Narrow Grip – 2 Sets

Bicep Curls – 2 Sets
Bicep Shrugs – 2 Sets
Neck Shrugs – 2 Sets
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Old 14-01-15, 17:15   #28
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Sessions 27, 28, 29, 30:

S 27: 30 minute bike easy, 60 minutes soccer

S 28: Stretch/Mobility & 5 K Park Run

S 29: 25 Minutes X-Train

S 30: 5 K run & Hills/stairs [easy pace], Foam roller
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Old 18-01-15, 13:47   #29
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Sessions 31, 32, 33

S31 - 1 Hour Football, Easy foam Roll


S32 - Weights/Flexibility

Stretch/core

Dips 8,7,6
Chest espansions - 3 Sets
Bench Press - 3 Sets
Shoulder Isolation 3 Excercises [Front/side/back] - 3 Sets
Tricep Isolation - 3 Sets


S32 - 5 miles running easy with hills/steps
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Old 19-01-15, 22:50   #30
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Still 6 Kg off the weight loss goal.


S33 - Sunday 18th
3 mile run very easy


Weight 95.8/90.0 Kg Goal


S34 - Monday 19th

Warm up & cool down on Concept2

Stretching/Mobility

20 Minute Cross Trainer

Pull Ups - 2, 1, 1
Incline Bench Pull - Wide grip 2 sets, Narrow grip 2 sets
Seated Row - Wide Grip 3 sets, Narrow grip 3 sets

Leg Press - Warm up, single leg presses, then 3 sets
Calf Raises - LHS, Neutral, RHS - 2 sets

Bicep Curls - 3 sets
Bicep Shrugs - 2 sets
Neck Shrugs - 2 sets
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Old 20-01-15, 16:46   #31
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On track for 40 training sessions within two months, good going.
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Old 24-01-15, 11:41   #32
colm_leche
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Session 35:

1 Hour of Football


Session 36:
Concept 2 Warm Up, Core Stability

Dips [BW], 8, 8, 8

Seated Bench Press, Warm Up, -3 Sets
Calf Raised, LHS, Mid, RHS - 3 Sets

Chest Expansions - 3 Sets
Bench Press - 3 Sets [50 Kg (10, 8, 60)]

Shoulder Isolation with barbells , Front, Middle, Back - 3 Sets
Tricep Pull Downs - 3 Sets
Shrugs - 3 Sets
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Old 24-01-15, 16:01   #33
colm_leche
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Session 37: Saturday 24th

Am pleaased to have gotten in a decent combined resistance/cardio session ...

Warm up/Cool Down: Really easy jog to & from gym [Approx 3.5 miles total]

Flexibility/Core Stability/Band work to stretch hamstrings
Lower back raises - 3 Sets

Pull ups [BW] - 2, 2, 1
Seated Rows - Wide Grip - 3 Sets
Seated Rows - Narrow Grip - 3 Sets
Lat Pull Downs - Warm Up - 3 Sets

Bicep Bar Curls - 3 Sets
Bicep Bell Curls - 3 Sets
Bicep Shrugs - 3 Sets

Last edited by colm_leche; 24-01-15 at 16:48.
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Old 25-01-15, 18:31   #34
colm_leche
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Session 38: Sunday 25th

Really light 5 mile run on beach/sand-dunes. Foam Roll Easy.

Right hamstring, and right calf were squiffy for this, so that's probably about my limit for jogging at present, after 3 month injury lay-off. Still very enjoyable to be back running in the great outdoors.
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Old 26-01-15, 20:25   #35
colm_leche
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Session 39: Monday 26th 1900m/5000m swim target/ 94.8/90.0 Kg weight target

Mostly active recovery, and back into the pool

Core Stability
30 minute Cross Trainer

Swim - 500m Breaststroke, and 50m Front crawl
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Old 27-01-15, 21:34   #36
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Session 40: Weights - 27th January

Warm up on Concept 2

Dips [BW] - 10, 8, 8

Chest Expansions - 3 sets
Bench Press - WU, 3 sets [50 Kg, 12, 10, 8]
Military Press - 3 sets

Incline Leg Press - 3 sets

Shoulder Isolation with dumb bells [Front, Lateral, Back] - 3 sets
Shrugs - 3 Sets

Tricep Isolation - 3 sets
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Old 28-01-15, 22:14   #37
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Session 40: 28 January - swimming

1 k in the pool with only 5 lengths of front crawl.
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Old 09-02-15, 11:06   #38
colm_leche
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Training has been lax over the last week, so plan to refocus on the 90 Kg weight, and swim goals.


Session 41: Stretch/Mobility, 2 Mile Jog easy

Session 42: 1000 m swim Breaststroke

Session 43: Warm Up Concept 2/Stretch/Mobility/Core/Hamstring Isolation
Pulls Ups: 3, 2, 1
Seated Leg Press: Warm Up, 3 Sets
Calf Isolation Raises: LHS, Mid, RHS, 3 Sets
Bench Pulls Wide Grip: 3 Sets
Bench Pulls Narrow Grip: 3 Sets
Lower Back Raises: 3 Sets
Bicep Curls: 3 Sets
Bicep Shrugs: 3 Sets
Neck Shrugs: 3 Sets
Lateral Shrugs: 3 Sets

Session 44: 3 Mile jog easy

Session 45: 2 Mile jog easy, Foam Roll
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Old 12-02-15, 10:39   #39
colm_leche
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Session 46: Weights: Chest/Shoulder/Triceps

Concept 2 Warm Up, Core Stability

Dips [BW]: 10, 10, 6

Seated Bench Press: Wide Grip – 3 Sets
Seated Bench Press: Narrow Grip – 3 Sets
Seated Military Press: Wide Grip – 2 Sets
Seated Military Press: Narrow Grip – 2 Sets

Chest Expansions [Incline with medicine ball] – 3 Sets

Lateral Shrugs – 3 Sets
Shoulder Isolation with barbells [Front, lateral, behind] – 3 Sets
Tricep Isolation – 2 Sets

Session 47: Cardio: 30 Minutes Cross Trainer

Session 48: Weights: Back/Biceps/Legs & Swim

Bike Warm Up/Stretch/Core

Pull Ups [bw]: 3, 2, 2
Lat Pull Downs Wide Grip: 2 Sets
Lat Pull Downs Narrow Grip: 2 Sets

Seated Incline Leg Press: 3 Sets
Calf Raises: 3 Sets [LHS/Middle/RHS]

Bicep Bar Curls: 3 Sets
Barbell Curls: 3 Sets
Bar Bell Bicep Shrugs: 2 Sets
Neck Shrugs: 3 Sets

Swim – 150 m Front Crawl, 350 m Breast Stroke. Steam/Sauna

Swimming @ 2175m of 5000 m goal
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Old 13-02-15, 14:23   #40
colm_leche
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Session 49: Indoor Football

1 Hour Indoor Football

Session 50: Swim


250 m Front crawl, 250 m Breaststroke

Swimming @ 2425m/5000m goal
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