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Old 03-09-2014, 02:43 AM   #201
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Sunday 9th March

Spent a few hours exploring and climbing rocks and boulders today. I think my legs will be complaining tomorrow.

I'm counting it as a conditioning session.

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Old 03-09-2014, 11:31 AM   #202
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Quote:
Originally Posted by Kels View Post
Sunday 9th March

Spent a few hours exploring and climbing rocks and boulders today. I think my legs will be complaining tomorrow.

I'm counting it as a conditioning session.

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I would count it as 3 conditioning sessions
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Old 03-09-2014, 03:01 PM   #203
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Quote:
Originally Posted by Kels View Post
Sunday 9th March

Spent a few hours exploring and climbing rocks and boulders today. I think my legs will be complaining tomorrow.

I'm counting it as a conditioning session.

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Going out and getting some fresh air is great, especially for conditioning.
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Old 03-10-2014, 12:38 AM   #204
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Quote:
Originally Posted by CaseyB1987 View Post
Going out and getting some fresh air is great, especially for conditioning.






Quote:
Originally Posted by BendtheBar View Post
I would count it as 3 conditioning sessions
We did go for a few hours so I was definitely feeling it when I got home. Very fun though and very beautiful scenery.

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Old 03-10-2014, 12:39 AM   #205
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Monday 10th March

Squats
10 x 20kg
5 x 10 x 52.5kg (I guess these are all rep prs)

Leg press
4 x 10 x 130kg

Leg curl
4 x 10 x 35kg

Leg extension
4 x 10 x 27.5kg

I'll do my stretching and maybe some small amount of ab work tonight.

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Old 03-12-2014, 03:21 AM   #206
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Wednesday 12th March

Bench press
10 x 20kg
2 x 10 x 32.5kg
9 x 32.5kg
8 x 32.5kg
8 x 32.5kg (paused and arched)

I changed my grip to be narrower today. Felt weird but not terribly weak.

Close grip bench
6 x 5 x 30kg

Dumbbell shoulder press
4 x 9 x 7kg

Dumbbell Tricep extension
4 x 10 x 7kg

Treadmill
2.3km in 16:34
Climbed 18m
Intervals for two km and then a hill climb.

Sit ups
4 x 10

I don't know what you call sit ups where you twist...
4 x 10

I superset the last two because it seems easier and more efficient


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Old 03-15-2014, 01:04 AM   #207
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Saturday 15th March

Deadlifts
5 x 60kg
10 x 5 x 70kg (grip change each set)

Good mornings
10 x 20kg
10 x 27.5kg
4 x 10 x 30kg
I somehow convinced myself to do an extra set. Only realised as I was writing it down.

Seated row
13.5kg per side with the individual attachment on so one arm at a time
4 x 10

I played around with the assisted pull up machine. I could pretty well get one with 15kg on the machine. I'm a little disappointed with that so looks like I'll be making more of an effort there

Treadmill
1.63km
8:33 avg pace
13:30 minutes
24m climbed

Gave myself a small reprieve today. Not my usual 2km of intervals.

Leg raises in the dip station
4 x 15 (bent leg)
1 x 10 (straight leg)

Side bends
4 x 20 each side x 10kg

Stretching

Some Deadlift sets and the first set of good mornings:
https://youtu.be/UiRICVzzdJM

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Last edited by Kels; 03-15-2014 at 05:03 AM.
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Old 03-15-2014, 04:51 AM   #208
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In addition, these are the poses I'm hoping work on this week.

I've got a video of my some of my deadlifts but it's not quite uploaded yet

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Old 03-15-2014, 11:01 PM   #209
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Sunday 16th March

Squats
10 x 20kg
4 x 40kg
5 x 50kg
5 x 60kg
2 x 70kg
2 x 1 x 75kg

Front squats
5 x 30kg
5 x 32.5kg
5 x 35kg
5 x 37.5kg
5 x 40kg

Paused squats
2 x 5 x 45kg

Bench press
10 x 20kg
2 x 10 x 32.5kg
2 x 9 x 32.5kg
8 x 32.5kg (arched and paused)

Close grip bench
6 x 5 x 30kg

Treadmill
2.3km
16:49mins
7:32 avg pace
20m climbed

I should probably add that the average pace, time and distance all include the three minute cool down thing.

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Old 03-18-2014, 04:54 AM   #210
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Tuesday 18th March

Squats
5 x 10 x 55kg

Leg curl
4 x 10 x 35kg

Leg extension
4 x 10 x 27.5kg

Leg press
10 x 65kg
10 x 70kg
10 x 75kg
10 x 85kg
A different one to normal so I went a bit lighter. I know for next time.

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