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Post by Abstergo on Jul 24, 2010 12:15:57 GMT
Week beginning 19th July
This week has been a bit odd as I'm running Tough guy and therefore didn't want to be destroyed
MON:
AM: 5 mile run at near race pace focussing on hills, lots of hills!
PM: Gymnastics, training back tucks and websters.
3 mile run at race pace.
TUE:
PM: Parkour class.
WED:
AM: Easy leg session, 5:30 mile on treadmill to warm up
Deadlifts: 10x60kg, 10x70kg (warm up), 2x10 @90 kg, 2x10 @100kg
Light weights, didn't want to destroy myself.
Squats: 5x20@40kg
again light weights more for maintenance.
PM: Parkour class
THU:
Rest
FRI:
PM: Gymnastics in MK mainly front, back and side sommies.
SAT: Rest
SUN: Tough Guy! GRAAAAAAAAAAAAAAHHH!
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Post by ron hill io on Jul 24, 2010 13:14:05 GMT
squats at 40KG  dayum! thats like almost my body weight!  Does this mean that after the race you'll change your plan completely? |
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Post by Joe Rogan on Jul 24, 2010 13:22:15 GMT
Ronil please don'ttell me you think 40's a lot And I don't think this is a plan, I think Dan's just done what he felt like that week in order to train at a level where he doesn't mess his race up! Nice deadlifts Dan  |
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Post by ron hill io on Jul 24, 2010 13:53:45 GMT
40! i use.... uhm nevermind Ah so we'll have to change this next week |
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Post by Joe Rogan on Jul 24, 2010 14:35:28 GMT
What do you mean? :S I don't think you understand the idea of the training logs. You use them to post the specific training you have done that day or week - although you can, for example, post your outline for the next 6 weeks say.
So obviously everyone's log is going to change next week whether it be days, exercises, sets, reps, weight.
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Post by ron hill io on Jul 24, 2010 18:06:49 GMT
OH! i didn't know you had to change it so often my bad |
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Post by Joe Rogan on Jul 24, 2010 18:36:05 GMT
Istill don't think you know what's going on here LOL. Anyway, this is my last reply.. no more spamming of Dan's log!  |
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Post by Abstergo on Jul 24, 2010 22:55:50 GMT
Hah thanks for the response guys. Ronil you need to list what you actually DID not your routine! Joe, CoC's make deadlifts so much easier, I reckon my 1 rep max has gone wayyyy up for deadlifts, 100kg for 10 reps was nowhere near failure, I'm going to have to put it to the test soon! (I always found my grip would go before my legs.) Also Ronil, 40kg is NOTHING for squats literally nothing, I can squat 100kg pretty comfortably I'll get back to you with a more accurate figure soon. |
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Post by ron hill io on Jul 25, 2010 0:11:04 GMT
Dayumm
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Post by Abstergo on Jul 31, 2010 11:41:02 GMT
Week beginning 26th July This has been a very easy week as I've been recovering from tough guy which practically destroyed me! MON: Rest TUE PM: Parkour class WED PM: Parkour class THU Rest FRI PM: Tricking / gymnastics (sommies, handstands etc...) 7pm - 2am (You can stay as late as you want at this gym ) SAT PM: Light training, parkour class at 6 SUN Community session. |
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Post by Abstergo on Aug 3, 2010 22:36:58 GMT
Week beginning 2nd August (SO FAR) MON: AM: 3 hour Parkour class (mission!) PM: Gymnastics (front tucks, side tucks, back tucks, websters, moon kicks etc.) TUE AM: Gym time! Warm up: 2 mins on rowing machine, 1 mile run (run completed in 5:24) Pull ups 1x5 (warm up) 1x10 Chin ups 1x10 One arm negatives in L sit position (feet on floor throughout) 2x5 (each arm) These are HARD! One armed chest press on swiss ball superset with one armed flys (also on swiss ball) Press: 3x10 @20kg Fly 3x10 @10kg One armed shoulder press on swiss ball superset with one armed flys Press: 3x10@ 16kg Fly 3x10 @10kg And to finish DEADLIFTS Warm up 2x10 @60 kg Work sets: 1x10 @90 kg 1x10 @ 100kg 1x10 @110kg And just for lols I put ALL of the weights the gym had on the bar and managed: 1x5 @127.5 kg (I honestly think I could do a fair few more reps, it was my grip that gave out before my legs.) PM: Parkour class (2 hours) WED PM: Parkour class THU AM: Training at the Parkour park with the Loughborough boys PM: Hell Night. FRI PM: Gymnastics 7pm-2am SAT PM: Parkour class SUN: Gymnastics all day! |
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Post by Abstergo on Aug 11, 2010 22:22:29 GMT
Week beginning 9th August MON PM: Gymnastics (back tucks, running and standing fronts) TUE AM: Gym time! Warm up: 2 mins on rowing machine, 1 mile run (Run completed in 5:18) Upper body Pull ups x5 (warm up) One arm L sit negatives with feet elevated on a bench 1x5 (each arm) One arm L sit negative with feet on floor 2x5 (each arm) Wide armed push ups 1x10 (warm up) One armed chest press superset with one armed flys (on swiss ball) Press: 3x10 @20kg (each arm) Fly: 3x10 @10 kg (each arm) One armed shoulder press (on swiss ball) superset with one armed reverse flys Press 3x10 @14kg (each arm) Fly 3x10 @8kg (each arm) Lower body Body weight squats 1x20 (warm up) Deadlifts 2x10 @60 (warm up) 1x10 @95kg 1x10 @105kg 1x10@115kg 1x10 @ 127.5kg (Happy times!) PM: Parkour Class WED AM: 5k run PM: Parkour Class THU Rest FRI Rest SAT Rendezvous Day 1 Lots of push ups and a Yamak Warm up PM: Night training focussing on silent moving, balancing on very high rails and doing some pretty technical stuff in the dark on wet surfaces, awesome session! SUN Rendezvous Day 2 Another Yamak warm up and a lot of push ups again! Working on fluid movement at Vauxhall and Elephant and Castle. |
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Post by Abstergo on Sept 28, 2010 21:36:27 GMT
Ok, my training log has been out of action for a while, which is partly due to me failing to maintain it and partly due to injury. I've been maintaining my heavy lifting (upper body for the moment to allow my back to recover) session every week with good progress (details below). I've been training parkour regularly too. My gymnastics has improved a lot as well, I now have round offs and back handsprings to add to the repertoire as well as decent progress on standing fulls On to this week: WEEK BEGINNING 27th SEPTEMBER MON: Rest, I was ill and had a neck injury (Did you choose to fall on your head Dan?) TUE: Upper Body Gym Circuit a) warm up: 2 mins rower, 1 mile run (5.20ish), 10 pull ups with a slow negative on the last repetition b) Belt assisted one armed chin ups 4x3 (left arm) 4x2(right arm) My goal is to get to 5x5 for this exercise c) One armed bench press superset with one armed flys (done on swiss ball) 3x10 @28kg each arm (Press, getting stronger ) 3x10@12kg each arm (Fly) d) One armed shoulder press superset with one armed reverse flys (Press on swiss ball) 3x10@16kg each arm (press) 3x10@10kg each arm (fly) e) Push ups with 20 kg weight plate on my back 3x10, 1x5 (aim is to get 4x10 so I'm almost there) f) Dips to failure 1x12 |
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Post by azzuk23 on Oct 28, 2010 23:45:25 GMT
Which gym do you use?
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Post by Abstergo on Oct 29, 2010 8:38:53 GMT
This was done in my home town, rather than in Leicester, I haven't decided which gym in Leicester I'm going to use yet.
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Post by timothy on Nov 13, 2010 14:34:12 GMT
Well you have now Dan! You're gonna be lifting ridiculous weights soon!
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Post by Joe Rogan on Nov 13, 2010 23:02:59 GMT
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dayum! thats like almost my body weight! 
