Your last session/workout!

Discussion in 'Training Methods and Diet Suggestions' started by m2013, Feb 13, 2014.

  1. Manuallabour

    Manuallabour New Member

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    8/6/18

    AM:
    .5mi jog to warm up
    3x300 metre hill sprints, best effort
    .5mi jog to cool down

    Press ups: 40
    Sit ups: 60
    Pull ups:7

    PM:
    Kettlebell circuit in the gym
    Renegade rows, KB squats,
    Russian twists, KB swings, Turkish get ups, KN snatch.
    X4 sets.
     
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  2. Thechancer

    Thechancer Member

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    What are renegade rows if you please lad
     
  3. Manuallabour

    Manuallabour New Member

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    Yeah of course mate.
    Get in the plank position with your arms extended. Instead of having your arms on the floor hold the handle on a pair of kettlebells. (I was using 16kg today). Row the KB back up past your chest, you should feel it in your upper arm/back. Alternate between arms for as many reps as you want. Spread your feet to about shoulder width apart: if you want to make it harder put your feet together.

    Here’s a link to a video which explains it better:
     
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  4. Geespt

    Geespt Member

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    Grab 2 dumbbells, hold onto them in a pressup position, do a pressup and on the way up bring up a dumbbell towards your armpit! Thats a renegade row :cool:

    You don’t have to to the pressup you can just hold the position and do the rows but you might as well include them!
     

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  5. Thechancer

    Thechancer Member

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    Hhhmmm, sounds great, I can work this in to a circuit one way or another
     
  6. Hyperhippo

    Hyperhippo Active Member

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    Man makers - from standing holding two dumbbells squat down kick your legs back, Press up, renegade rows, jump legs back in, stand up not holding the dumbbells and do a pull up... that’s 1 rep... now do 20 minutes of them
     
  7. Imperator13

    Imperator13 Member

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    No thank you :D
     
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  8. Geespt

    Geespt Member

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    Yesterdays workouts!
    6am before work - Lats strength building for pullups

    Super set with straight arm pull-downs then seated rows
    Lat Pull-downs
    Bent Over rows with underhand grip
    Close grip lat pull-downs
    Pull Ups (these are hard after doing this session) do as many as you can in 1 set, then each set do one less rep until you reach just 1 pull up.
    finishing with 3 sets of push ups and sit ups

    Go to work

    After work:
    1.5 mile in 12 mins
    1 min rest
    return 1.5 mile in 8min 56 (personal best and absolute lung killer, my dad helped with the PB, ex WO2 Royal Engineer shouting at me to go faster haha he was part of their running club before he retired)
    press ups to the bleep
    sit ups to the bleep
    pull ups to the bleep

    Today is a bit of swimming to practice for PRMC and also recovery and back at it again tomorrow morning with a 5 miler and leg lesion later in the afternoon.
     
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  9. Thechancer

    Thechancer Member

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    Pjft mock, passed With 9:50 return
    4 rounds of
    10burpee and press 12kg log
    20incline sit ups
    Pull ups to failure, 12 or more reps
    20 leg lifts
    20 press ups
    5 reps deadlift 50kg
     
  10. MozzaLUFC

    MozzaLUFC Member

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    when u say 10 press ups and the 10 seconds rest do you mean that for 9 press ups u do 9 seconds rest or is it always 10 seconds?
     
  11. marriedwithchildren

    marriedwithchildren Member

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    Yah 10 press ups-10sec, 9 press ups-9sec, 8 press ups 8sec and so on , I usually just count in my mind. I can’t do the whole pyramid without stopping , well not weighted one. I go from 10 to 1 then back to 4 then rest as minimum as i can and continue
     
  12. Manuallabour

    Manuallabour New Member

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    Morning lads,

    Started with a 3 mile run today, 21:30. Straight into gainers:
    Press-ups- 25,25,20
    Sit-ups- 35,35,30
    Pull-ups- 6,6,5
     
  13. bobo

    bobo New Member

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    Morning gents
    Started of with 2000m on the rower
    Then onto Sean Lerwills rest/pause workout for press ups, pull ups and sit ups
     
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  14. DeathBySexy

    DeathBySexy New Member

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    6 mile run with 14kg and Corcoran boots (52 minutes) then into 3 mile interval sprinting, no weight, after changing into Altberg boots because of raw feet (20 minutes).
    Greasing the groove with 18 push ups per set and 10 pull ups on olympic rings per set throughout the day.
     
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  15. Bootra

    Bootra Royal Marines Commando

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    Why? Are you trying to break yourself?!
     
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  16. DeathBySexy

    DeathBySexy New Member

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    What can I say, I'm a big guy who needs big exercise.
     
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  17. Bootra

    Bootra Royal Marines Commando

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    Top marks for effort, and you’ve obviously got a high level of fitness. However, running with weight is opening yourself up to all sorts of avoidable injuries. You don’t run with weight on PJFT or PRMC. When you start RT the weight is built up slowly. My nods are 2 months in and are doing 4 milers with 20lbs.
    Train hard by all means, but train smart.
     
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  18. Imperator13

    Imperator13 Member

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    This made me “*text deleted*” :D
     
  19. Thechancer

    Thechancer Member

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    6x500m sprint on rower 1min rest

    4rounds of
    10 burpee and press 12 kg log
    20 incline sit ups
    8 pull ups (need to stretch the back so reduces reps here)
    20 leg lifts
    25 rm press ups
    7 deadlifts 50kg
     
  20. stringer98

    stringer98 Member

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    Evening lads, can anyone give me a solid swimming circuit to do? cheers.
     
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