Discussion in 'Training Methods and Diet Suggestions' started by m2013, Feb 13, 2014.
Bet you was a walking puddle after that
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
Try weighted press ups if you haven't tried it before
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
500m on the rowing machine
3 rounds for time.
Managed to scrape just under 10mins and was hanging out hard!
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
10 deadlifts (80 kg)
Finished with another 1.5 mile run
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.
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)
Saturday worked my legs after some cardio, only just recovered now from that session!
Legs were so wobbly the two days following
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.
5mins @9.7kph (speed march pace)
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
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.
Could be due to the central nervous system taking a hit I guess. May extend rest periods
Did triathlon for fun with crappy bike :
Swim 1.5km - 34min
Cycle 40km - 1h 30min
Run 10km - 48min
All with 10kg weight vest.
5 pull ups
15 press ups
10 jumping squats
20 sit ups
Is anyone following the royal marine fitness program they give you when you pass your NRST test?
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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