Irish Poker Boards
Register Arcade FAQ Members List Calendar Mark Forums Read

Notices

Go Back   Irish Poker Boards > Community, Tech, and Feedback > Personal Logs
Reply
 
Thread Tools Display Modes
Old 02-12-16, 17:03   #201
colm_leche
Member
 
Join Date: May 2011
Posts: 629
“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.
colm_leche is offline   Reply With Quote
Old 06-12-16, 10:43   #202
colm_leche
Member
 
Join Date: May 2011
Posts: 629
"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.
colm_leche is offline   Reply With Quote
Old 31-12-16, 16:34   #203
colm_leche
Member
 
Join Date: May 2011
Posts: 629
"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 ...
colm_leche is offline   Reply With Quote
Old 09-01-17, 09:56   #204
colm_leche
Member
 
Join Date: May 2011
Posts: 629
“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
colm_leche is offline   Reply With Quote
Old 16-01-17, 10:54   #205
colm_leche
Member
 
Join Date: May 2011
Posts: 629
“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
colm_leche is offline   Reply With Quote
Old 23-01-17, 10:18   #206
colm_leche
Member
 
Join Date: May 2011
Posts: 629
“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
colm_leche is offline   Reply With Quote
Old 26-01-17, 09:57   #207
colm_leche
Member
 
Join Date: May 2011
Posts: 629
“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; Ύ 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
colm_leche is offline   Reply With Quote
Old 30-01-17, 09:38   #208
colm_leche
Member
 
Join Date: May 2011
Posts: 629
“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.
colm_leche is offline   Reply With Quote
Old 06-02-17, 09:36   #209
colm_leche
Member
 
Join Date: May 2011
Posts: 629
“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
colm_leche is offline   Reply With Quote
Old 13-02-17, 11:00   #210
colm_leche
Member
 
Join Date: May 2011
Posts: 629
"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
colm_leche is offline   Reply With Quote
Old 16-02-17, 09:37   #211
colm_leche
Member
 
Join Date: May 2011
Posts: 629
“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
colm_leche is offline   Reply With Quote
Old 23-02-17, 11:55   #212
colm_leche
Member
 
Join Date: May 2011
Posts: 629
‘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].
colm_leche is offline   Reply With Quote
Old 07-03-17, 10:21   #213
colm_leche
Member
 
Join Date: May 2011
Posts: 629
‘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.
colm_leche is offline   Reply With Quote
Old 27-03-17, 14:53   #214
colm_leche
Member
 
Join Date: May 2011
Posts: 629
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.
colm_leche is offline   Reply With Quote
Old 15-05-17, 10:02   #215
colm_leche
Member
 
Join Date: May 2011
Posts: 629
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.
colm_leche is offline   Reply With Quote
Old 19-05-17, 10:11   #216
colm_leche
Member
 
Join Date: May 2011
Posts: 629
“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.
colm_leche is offline   Reply With Quote
Old 06-06-17, 09:46   #217
colm_leche
Member
 
Join Date: May 2011
Posts: 629
“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.
colm_leche is offline   Reply With Quote
Old 12-06-17, 09:42   #218
colm_leche
Member
 
Join Date: May 2011
Posts: 629
"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]
colm_leche is offline   Reply With Quote
Old 28-06-17, 09:35   #219
colm_leche
Member
 
Join Date: May 2011
Posts: 629
"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
colm_leche is offline   Reply With Quote
Old 03-07-17, 09:44   #220
colm_leche
Member
 
Join Date: May 2011
Posts: 629
"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
colm_leche is offline   Reply With Quote
Reply

  Irish Poker Boards > Community, Tech, and Feedback > Personal Logs

Bookmarks

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT. The time now is 05:23.