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Old 28-04-16, 21:45   #581
FeetMagic
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28/04:

Pull ups: +20kg*3*5
Bench: 80kg*3*5
Pull ups: +15kg*3*6
Incline bench: 50kg*3*10
Lat pulldown: 80kg*3*10
Close grip bench press: 60kg*3*10
Pull ups: +10kg*3*7
DB flyes: 15kg*3*10
Pull ups: 3*8
Clap push ups: 3*10
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Old 01-05-16, 18:01   #582
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29/04:

Chin ups: +20kg*3*6
Press: 50kg*3*5
Chin ups: +15kg*3*7
Arnie Press: 15kg*3*9
Chin ups: +10kg*3*8
Lateral DB raises: 7.5kg*3*10
Shrugs: 30kg*3*10
Bicep curls: 20kg*3*10
DB front raises: 7.5kg*2*9
Chin ups: 3*9

30/04:

1 hour cardio class

01/05:

5km race. Time: 22:10. Quite hungover for this but it went OK.
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Old 24-05-16, 19:19   #583
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Been a wild 3 weeks with a lot of drinking and eating poorly and a holiday thrown in there too. Have put together an Excel sheet counting down to the Helsinki marathon on Aug 13th. Signed up for a half marathon on 11 June right before I go to the Euros which will be a good marker. I want to get 3 15-20km runs in before that and then hopefully 5 long distance runs in July and that should be enough. Have only done a couple sessions the past 3 weeks so for the rest of the summer it's about finding a better balance between social outings and keeping active. I'm still carrying a glute injury (~2 months now) so don't feel comfortable doing metcon type workouts again yet but it felt great getting back into the swing of things today.

24/05:

Pull ups: 10, 10, 9
Bench: 80kg*3*5
Pull ups: +5kg*3*8
Incline bench: 60kg*3*8
Lat pulldown: 80kg*3*10
DB flyes: 17.5kg*3*10
Pull ups: +10kg*3*5
Tricep pulldown: 36kg*3*10
Clap push ups: 3*10
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Old 25-05-16, 21:42   #584
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25/05:

Chin ups: +20kg*3*6
Press: 50kg*3*5
Chin ups: 3*10
Chin ups: 3*9
Lateral DB raises: 7.5kg*3*10
Chin ups: 3*8
Shrugs: 30kg*3*10
Bicep curls: 20kg*3*10
Chin ups: 3*7
1 min run @ 19.3km/h (12mph), 1 min rest x 5
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Old 25-05-16, 22:02   #585
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Helsinki is a cool town, and steeped in running heritage. It should also be flat .. Great place to marathon ...
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Old 27-05-16, 10:11   #586
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26/05:

Marathon training #2

25.25km @ 02:24.

Boom! Second session and just went for it. As soon as I turned the halfway point I started to struggle so was a real test but just kept moving. Really don't think long distance running can be good for you though, felt quite ill after eating for a couple hours and my hips and knees feel like they've aged 50 years overnight! Delighted to get a big distance out of the way though. Was a very hilly run and that pace works out at exactly 4 hours for the marathon distance with my aim being under 4 hours (on a flat course) so all boding well.
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Old 27-05-16, 18:28   #587
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27/05:

Bench: 80kg*4, 75kg*2*5
Pull ups: 15, 14, 13, 9
Incline bench: 50kg*3*10
Pull ups: 3*10
Shrugs: 30kg*3*12
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Old 01-06-16, 20:50   #588
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31/05:

Chin ups: +20kg*3*7
Press: 50kg*3*5
Chin ups: +10kg*3*8
Press: 45kg*3*6
Chin ups: +5kg*3*9
Lateral DB raises: 7.5kg*3*10
Shrugs: 30kg*5*12
Bicep curls: 20kg*3*10
Front DB raises: 7.5kg*3*8
1 min run @ 19.3km/h (12mph), 1 min rest x 3

01/05:

Pull ups: +20kg*3*5
DB Bench: 25kg*3*10
Pull ups: +15kg*3*6
Incline DB bench: 25kg*3*10
Lat pulldown: 70kg*3*10
Tricep pulldown: 36kg*3*10
Dips: 3*15
Pull ups: 2*8
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Old 02-06-16, 05:59   #589
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The thoughts of running 25km as part of training makes me ill. I did 3km this week and was staring at the metres tick by
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Old 03-06-16, 11:29   #590
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02/06:

4km untimed run

Monkey bars (20 bars):
BW: 1 round
+5kg: 1 round
+10kg: 1 round
+15kg: 3 rounds
+20kg: 1 round
+15kg: 1 round
+10kg: 1 round
+5kg: 1 round

Box jumps:
950mm*3*10
925mm*2*10
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Old 07-06-16, 17:38   #591
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04/06:

Bench: 70kg*10,9,8,7,6,5,4,3,2,1
Pull ups: 3*15
Dips: 3*10
Lat pulldown: 70kg*3*10
Incline DB bench: 25kg*3*10
Box jumps: 800mm*3*10
Clap push ups: 3*10

05/06:

Outdoor bodyweight workout

07/06:

Outdoor bodyweight workout
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Old 12-06-16, 17:46   #592
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11/06:

Marathon training #3

Half-marathon (21km): 1:41:53

Nice flat course and was comfortable throughout. Would have been happy with anything under 1:55 so this was a nice surprise. The race atmosphere and a flat course made the whole thing enjoyable. Definitely didn't feel like I had much more in me never mind another 21km but it's a great boost 9 weeks out.

12/06:

Bench: 80kg*5,5,4
Pull ups: 3*10
Close grip bench: 60kg*3*10
Pull ups: +10kg*3*7
Incline bench: 50kg*3*10
Pull ups: +5kg*3*7
Lat pulldown: 70kg*3*10
Dips: 3*15
Shrugs: 30kg*3*15
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Old 13-06-16, 08:07   #593
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13/06:

Press: 40kg*3*10
Chin ups: 3*10
Leg Press (machine): 120kg*3*10
Chin ups: 3*10
Lateral DB raises: 7.5kg*3*10
Bicep curls: 20kg*3*10
Front DB raises: 7.5kg*3*10
Tricep pulldown: 36kg*3*10
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Old 28-06-16, 17:52   #594
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Was at the Euros for the past 2 weeks, absolute mayhem over there. Actually looking forward to getting back to exercise and good diet as my body is in a heap since coming home yesterday. Did a small session this morning to ease myself back in.

28/06:

Pull ups: 3*10
Press ups: 3*15
Chin ups: 3*10
Press ups: 3*15
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Old 29-06-16, 08:11   #595
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29/06:

Treadmill set to 12mph/19.3kmph:
1 min on, 30 sec off, 1 min on, 30 sec off, 30 sec on, 30 sec off, 30 sec on, 30 sec off, 30 sec on, 30 sec off, 30 sec on, 30 sec off

Body is in rough shape so that was all I could muster.
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Old 30-06-16, 08:13   #596
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30/06:

Still easing myself back in but coming back around to self finally.

Bench: 60kg*3*10
Pull ups: +5kg*3*8
Incline bench: 45kg*3*10
Pull ups: 3*9
Close grip bench: 50kg*3*10
Lat pulldown: 65kg*3*10
DB flyes: 12.5kg*3*10
Tricep pulldown: 30kg*3*10
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Old 04-07-16, 09:35   #597
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01/07:

Press: 40kg*3*10
Chin ups: +5kg*3*8
Leg Press (machine): 120kg*3*15
Chin ups: 3*9
Lateral DB raises: 7.5kg*3*10
Bicep curls: 20kg*3*10
Shrugs: 30kg*3*15

02/07:

Outdoor workout, mainly working on handstands.

03/07:

Pull ups: +10kg*3*10
Bench: 80kg*3*5
Pull ups: +15kg*3*7
Incline DB bench: 25kg*3*10
Pull ups: 3*10
Close grip bench: 60kg*10,10,8
Lat pulldown: 70kg*3*10
Shrugs: 30kg*3*15
Dips: 3*10

04/07:

Chin ups: +15kg3*10
Press: 45kg*3*8
Chin ups: +10kg*3*10
Leg Press (machine): 130kg*3*10
Chin ups: 3*10
Lateral DB raises: 7.5kg*3*10
Bicep curls: 20kg*3*10
Sit ups: 3*15
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Old 05-07-16, 08:13   #598
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05/07:

Pull ups: +15kg*3*10
Bench: 72.5kg*3*8
Pull ups: +10kg*10,10,9
Incline bench: 55kg*3*8
Pull ups: 3*10
DB flyes: 15kg*3*10
Close grip bench: 70kg*3*8
Lat pulldown: 70kg*3*10
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Old 06-07-16, 08:22   #599
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06/07:

Press: 50kg*3*5
Chin ups: +15kg*3*10
Squat machine: 160kg*3*10
Arnie DB press: 15kg*3*10
Bicep curls: 20kg*3*10
DB shrugs: 32.5kg*3*15
DB front raises: 5kg*3*15
Squat machine (lower): 130kg*3*10
Chin ups: +10kg*3*10
Leg curls: 3*10
Leg extensions: 3*10
Calf raises: 3*10

Realised I need to start strengthening legs a lot more this month. Haven't run in nearly 3 weeks now so will do a long one tomorrow or Fri.
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Old 07-07-16, 12:54   #600
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07/07:

Deadlift:
60kg*2*5
80kg*1*5
90kg*2*5
87.5kg*1*5
85kg*1*5
82.5kg*1*5

KB swings: 24kg*3*15

Handstand work

Haven't don't DL in about 5/6 months due to a prolonged glute injury so was good to get back at them even though I wasn't entirely comfortable with the movement.
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