Your last session/workout!

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

  1. Thechancer

    Thechancer Member

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    Bet you was a walking puddle after that
     
  2. Thechancer

    Thechancer Member

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    Try doing some long arm planks at the end of your work out to build up the strength in your delts and also over head press’s
     
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  3. marriedwithchildren

    marriedwithchildren Member

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    Try weighted press ups if you haven't tried it before
     
  4. MassamanDave

    MassamanDave New Member

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    Ive started to add this to the end of a back session at the gym... nice bit of conditioning to finish you off! (Managed 12 strict form pull ups before this, progress!)

    Use a 20/24kg kettlebell

    10 squats
    10 swings
    500m on the rowing machine

    3 rounds for time.
    Managed to scrape just under 10mins and was hanging out hard!
     
  5. ALDL9RM

    ALDL9RM New Member

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    Yesterday after work (forgot to post it last night!)

    5 rounds for time:

    20 bench press (50 kg)
    50m farmers carries (25 kg dumbells)
    20 kettlebell swings (18 kg)
    20 leg raises
    10 DB snatch each arm (15 kg)
    Finish with a 1.5 mile run on the dreadmill

    Didn't start the bloody timer on my phone-banghead-

    Then 3x:

    10 deadlifts (80 kg)
    100 skips

    Finished with another 1.5 mile run
     
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  6. Jack94

    Jack94 New Member

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    Cycled to the gym, roughly 1 mile
    2.4km on treadmill set at 12kph, 2% incline
    1 minute rest
    2.4km run on treadmill at 15kph, 2% incline
    Decent rest after that was sweating buckets
    1000m best effort on row machine set to level 10 followed by bike ride home. Only managed 800m on the row machine though, it was harder than I'd expected, my lungs were about to burst out my chest!Definitely recommend this workout.
     
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  7. Beaver11

    Beaver11 New Member

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    10 x 500m row (1.56 split) with 2 sets of 10 x press ups/squats/sit ups or burpees in between. No rest.

    10 min x sat in changing room trying not to puke

    30 x pull ups in as few sets as possible.

    Gentle jog home (1 mile ish)
     
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  8. Geespt

    Geespt Member

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    Saturday worked my legs after some cardio, only just recovered now from that session!

    Legs were so wobbly the two days following -nailbiting-

    4 sets of Back Squats.
    4 supersets of Backwards Lunges with a bar to Plie Squats (or Sumo Squats) with a kettlebell.
    3 sets of 1 legged squats with the same bar.
    4 supersets of Leg Presses to Calf Raises.
    3 sets of Leg Extensions
    3 sets of Leg Curls

    Followed by leg stretches.
     
  9. LRL

    LRL Well-Known Member

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    No rest:
    5mins @9.7kph (speed march pace)
    5mins @13kph
    5mins @9.7kph
    5mins @14kph
    5mins @6kph
    5mins @4kph

    Straight into Gainers:
    Press ups: max 38, then 20,20,20

    Sit ups: max 40, then 20,20,20

    Pull ups max 8, then 5,5,5

    Bodyweight is really taking a hit after I’ve ran and I don’t know why
     
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  10. Lockheed35

    Lockheed35 New Member

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    Running uses more muscles than people realise. Ever wondered why sprinters look so hench. You use your chest and shoulders drive more momentum etc.

    When I run, I have a 2 min rest straight into press ups etc.
     
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  11. LRL

    LRL Well-Known Member

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    Could be due to the central nervous system taking a hit I guess. May extend rest periods
     
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  12. marriedwithchildren

    marriedwithchildren Member

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    Did triathlon for fun with crappy bike :
    Swim 1.5km - 34min
    Cycle 40km - 1h 30min
    Run 10km - 48min
     
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  13. allye

    allye New Member

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    All with 10kg weight vest.

    1km run
    5 pull ups
    15 press ups
    10 jumping squats
    20 sit ups
    8 burpees

    X6
     
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  14. Lockheed35

    Lockheed35 New Member

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    Is anyone following the royal marine fitness program they give you when you pass your NRST test?
     
  15. allye

    allye New Member

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    I’m not no, unsure how many do to be honest. I’ve got a good understanding of fitness and working out and what works well for me and also refuse to use a gym!
     

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