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Old 07-07-15, 00:57   #81
colm_leche
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Session 132:

1 Hour of football, to and from on the bike.
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Old 20-07-15, 10:29   #82
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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
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Old 23-11-15, 11:53   #83
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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.
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Old 25-11-15, 10:59   #84
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Session #139

Stretching, core, calf stretching. 30 Minutes on X-trainer. Physio in the evening.
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Old 26-11-15, 09:13   #85
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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
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Old 27-11-15, 19:15   #86
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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
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Old 29-11-15, 22:36   #87
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Approaching in on the 1 year mark. And closing in on 150 sessions. Solid work mate
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Old 30-11-15, 00:23   #88
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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
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Old 02-12-15, 21:13   #89
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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
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Old 03-12-15, 14:46   #90
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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.
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Old 04-12-15, 19:55   #91
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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.
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Old 07-12-15, 23:25   #92
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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
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Old 09-12-15, 00:04   #93
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Session 148: Cardio/Conditioning

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

Mat work/Stretching/Achilles & Calf Stretching/Rehab
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Old 10-12-15, 21:45   #94
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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 at 22:52.
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Old 15-12-15, 23:44   #95
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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.
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Old 16-12-15, 09:37   #96
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"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
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Old 21-12-15, 09:55   #97
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“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.
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Old 24-12-15, 20:13   #98
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"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.
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Old 25-12-15, 20:08   #99
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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.
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Old 26-12-15, 14:34   #100
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"Do, or do not. There is no try." Yoda

Session 158: Cardio

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