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Your last session/workout!

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

  1. RM_Yorkshire

    RM_Yorkshire Active Member

    Joined:
    Jul 3, 2019
    Posts:
    63
    App Stage:
    Passed PJFT
    Gym this morning.

    10 Mins on Cross Trainer - HR between 165 & 175.

    Rower 2500M 10 press ups every 500m

    Into 60Kg sled push, tire flips, farmers walk. Each for 100M.
     
  2. RM_Yorkshire

    RM_Yorkshire Active Member

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    App Stage:
    Passed PJFT
    Missed off the Leg press at 30kg for 15 reps x 4 sets.
     
  3. RM_Yorkshire

    RM_Yorkshire Active Member

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    Cross Trainer - 15 Minutes. 2min warm up. Then increase the level by 2 on every even minute and 1 on every odd minute. Carried out for ten mins then wound down for last 5mins in terms of levels. Hear rate kept between 165-175.

    Then into 5 rounds of bag press with 20kg (5 reps), Box jumps (10 reps) & Kettlebell Swings (15 reps).

    After that, moved onto dip bar, did 10 dips then straight into 7's with the barbell (7 lower half bicep curls, 7 upper half bicep curls, then 7 full curls). repeated that for 5 rounds.

    Going to continue today doing 20 press ups every time I enter a specific room. And also going to try get out on a run tonight, will be first run in a while due to ITBS. Which I think I've managed to sort out - proof is in the pudding though!
     
  4. RM_Yorkshire

    RM_Yorkshire Active Member

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    Interval Training on Treadmill.

    30 second sprints. 45 second walk.

    level 18 on treadmill and 6 on the incline. Lasted about 15 mins.

    into rower 1500m. Press ups at 500,1000,1250 & 1500

    into pull ups. 5 x 3. Pretty crap on pull ups today , it just wasn’t working for me.

    some more body weight stuff tonight after work or a run. Haven’t decided yet.

    run last night for 3.7 mile. First run in a while due to suffering from ITBS. But that seems to have subsided now.
    Got a bit of a cold too which isn’t helping the cardio, onwards and upwards.
     
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  5. RM_Yorkshire

    RM_Yorkshire Active Member

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    Run Last night.

    3.7 Mile Cross Country - 29:15

    Gym This Morning

    10 Mins Treadmill - 5% Incline, increase speed by .5 every minute and speed started at 4.

    Rower - 500m Sprints up to 2000m (think it was about 7 mins rowing but had 1 min rest between each sprint)

    Sit Ups on Decline Bench - 70 Reps straight off the bat (Happy with this as my sit ups a sh1te)

    Pull ups - 6 then straight into 10 dips and finally into hanging leg raises 15.

    Lat Pull Down 36kg for 15 reps and 4 sets.
     
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  6. Lockerz2112

    Lockerz2112 Member

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    Not my last workout, but a favourite nonetheless:
    Sprints x4
    30 secs on/15off
    Set at 0.5 incline and 18kph (17 at an absolute minimum).

    With 10kg weighed vest*
    2/3 Strict Pull Ups *text deleted*
    10/12 Strict Push Ups
    20 Prisoner Squats (hands by head so you can't use them for momentum).

    The Sprint and Exercise sections together constitute 1 set. I do this with a mate, one runs while the other exercises. Rest period is however long is between finishing the exercises and my mate finishing sprints.
    Do for 10 sets, but on the final one ditch the vest and max out your reps/sprint as long as possible.

    *Compulsory for the exercises, optional for the sprints
    *text deleted*Reps for this and press ups should be a number that you can complete for the 10 sets, but is still challenging
     
  7. ALDL9RM

    ALDL9RM Valuable Contributor

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    20 x hill sprints in sets of 5 finished with 3 pitch lengths of lunges
     
  8. thirdtry

    thirdtry Valuable Contributor

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    Awesome thread idea. More focus on compound strength for my goals so today was as follows:

    - 5km treadmill run, gradient 4.5, last 2km best effort (try to keep above 15.5, quite cheeky)

    40-35-30-25-20-15-10
    Press Ups
    Sit Ups
    Squats
    Leg Raises
    KB Swings @16kg

    5x5 Back Squats
    5xMax Pull Ups
    5x5 Weighted Lunges
    5xMax Dips
    5x5 Dumbbell Bench Press

    "Lactic Finisher"
    100m Bear Crawl
    5x 20 *text deleted*
    3x "Feet 6 inches off the floor" to failure
    Stretching and mobility for 15 mins


    As you can see it's quite a high volume session so this is the one session of the week where I allow some extra fuel to drive me through. Smash down a chocolate flapjack between the circuit and the weights phase, and I drink a sugar free Monster through the weights phase too. I'm aware there will come a time that I don't have this available but right now my thinking is that if I can use the extra energy to perform to a higher volume I can increase my maximum workload meaning greater overall ability even when these small aids are taken away.
     
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  9. sbradb

    sbradb Active Member

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    One long superset of 10,8,6,4,2,4,6,8,10 reps of thrusts, kettlebell swings, medicine ball slams and pressups with a 400m sprint after each rotation at 18kmh.

    10min rest.

    1,000m row / 20 burpees
    900m row /19 burpees
    800m row/ 18 burpees
    Etc down to 100m row/ 11 burpees
     
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  10. ALDL9RM

    ALDL9RM Valuable Contributor

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    1 set max pull ups
    4 sets max weighted pull ups ( 1set with 5kg 3 with 10kg)
    3 sets max banded pull ups
    3 sets 10 weighted negatives 10 bodyweight negatives 1st set 20kg 2nd 15kg 3rd 10kg
    4 sets face pulls
    3 sets cable pullovers superset heavy lat pull down for max reps
    Think my hands might fall off-doctor-
     
  11. EvenParasHaveHeroes

    EvenParasHaveHeroes Member

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    Trip to the local climbing gym, who said strenuous exercise cannot be fun.
     
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  12. LilInac

    LilInac Active Member

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    Been training the 2.5km run on the road for about a 2 weeks it’s gone down a min already, still pretty bad and have a lot to go (14min ish) but I did get it down to 12mins a few months back, hope to lose the weight and get it back down, will update! have put in hill sprints and a long run/walk in the routine.
     
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  13. LilInac

    LilInac Active Member

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    Decided to do hill sprints today, good weather here for once, just picked the biggest and steepest hill near me, on a road but not too busy, aimed for 10, after the 3rd sprint I could hardly jog down ahah, I suppose eating 2hrs before wasn’t the best idea either, was very hard but managed(if anyone heard the grunting!) In total 3km up and down, sprints at the start where jogs at the end was nearly puking, will learn about not eating before them !! I now hate the sight of that hill :D
     
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  14. ALDL9RM

    ALDL9RM Valuable Contributor

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    It only gets worse -banghead-
     
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  15. RM_Yorkshire

    RM_Yorkshire Active Member

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    Run last night. 4 mile at 7:40 a mile. horrible winds, bogs through the woods and torrential rain made it quite difficult.

    Gym this morning.

    2500M on the rower. 15 Press ups every 500M. Total of 75 Press ups, and the 2500 in around 9 mins.

    Into lat pull down, 4 sets of 10 at 39kg.

    5 Mins sprinting on the Cross Trainer at level 5.

    Into the Spin Bikes, 30 seconds on 45 seconds off, repeat 5 times.

    Tire flips, into farmers walk and dips. Repeated 5 times.

    Decent session.
     
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  16. RM_Yorkshire

    RM_Yorkshire Active Member

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    2k row this morning. 7:28.

    Pull ups x 5 & dips x 10 - Repeat 5 sets.

    Short session this morning due to work and fatigued legs fro night before.
     
  17. LilInac

    LilInac Active Member

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    Done some interval sprints today (found the routine here forgot the user) I tried to replicate as best as
    800m fast jogging before sprints,
    Then 60mx6,80mx5(15sec rests between) 100mx4 (10sec rest between) sprints.
    Then had a brake as I was killed ha, then a 1.5km jog fast as I could. my legs where sore as from the hills on Monday! Hope to do this once a week hope it improves the 1.5mile.
     
  18. LilInac

    LilInac Active Member

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    5km run (3mile ish) first time attempting today longest I’ve ever run in a go ha, got it done in 33mins (would get around 30min ish if the ground was all flat, a good lot of the track is bog/hilly) was well proud, am a rugby player type build so hope the time goes down a bit, have given my self around 6months until I apply, did have some knee pain after but my own fault I’m guessing had no rest, from the past runs and done leg work the day before. Will have to have to rest it more. That’s me done I think for the week! Might attempt a longer run if the weather improves, hope the time improves just a bit worried, oh well!
     
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  19. kimbo96

    kimbo96 Active Member

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    Jun 9, 2018
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    3.5 miles in 27 minutes (cross country, hilly route), legs were knackered tbf from hill sprints yesterday!
    Followed by evening athletics session with running club - 16x 300m sprints
    Overall, good days training, rest day tomorrow :D
     
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  20. kimbo96

    kimbo96 Active Member

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    Jun 9, 2018
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    5 miler (recovery run) this morning - 40:00
    This is a decent time for me, considering I'm on the heavier side (94 kg).

    One thing that really helped me on this run was steady, deep breathing through and out the nose.

    For those struggling with their running (particularly bigger lads) give it a go, controlled, strong intakes of air in rhythm, its helped me a lot with powering through those pain barriers and tough stages in your run. Good luck lads
     
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