Discussion in 'Training Plans and Diet Suggestions' started by m2013, Feb 13, 2014.
Easy day today - 3 mile run at 8 min/mile pace followed by 3 x 45s plank.
About half hour. Broke exercises up into managable sets. So like 4x 25 for the deadlifts.
It's only a 40kg bar mate. Im skinny and weak in comparison to most bootnecks. Lots of reps, different movements, full body. Gets the lungs going abit which is what I look for in circuits. Im certainly not into powerlifting and bodybuilding at all.
Cheers mate we do have beams in a shed could actually work !!
I know fella I'll chalk that up to poor level of humour.
Still a pretty ridiculous workout in my perspective. I've done GVT training on a leg day quite while ago which was painful enough never mind adding the rest of the body into the equation haha!
I've got nothing at home so I 'borrowed' some of the builders scaffold tubes and having to make do with them. High reps low weight is equally as painful
@LilInac just make sure you don’t pull your shed down because thatll take some explaining
10 rounds for time:
10 chest to floor burpees
20 sit ups
10 too touch star jumps
20 press ups
10 reverse lunges each leg
Press up work - callisthenics variations
5,4,3,2,1,1,2,3,4,5 with 10kg vest
11,9,7,5,3,finish with max so 7 all just body weight (85kg - this lockdown stuff has brought out my greedy side can’t stop eating!)
Finished with accessory work - banded rows etc. Just doing what I can with what I’ve got!
Did you just ND with the F word!
Not to worry I'll go thrash myself now. Apologies
10 rounds of:
10 x Squats
10 x Press Ups
3 x 3 Pull Ups (weak point so building slowly)
10 hill sprints on the biggest baddest hill in the Land of Nod I’m sore legsnot as many as planned but felt like a bag of *text deleted* after about 3 so had 5 minutes to get my arse into gear after 10 sprints then 1 mile best effort - 6:01
40kg on the overhead press for 40 reps is pretty intense!
Dropped the bar 3 times I think. I hate overhead work in all honesty. Think I did sets of 15, 11, 9, 5. With a quick breather in between.
Probably looked more like a push press towards the end too
5x10 push-ups during the day could have got more in but busy with assignments! I actually managed 11 in a row really was happy with that.
Also a short 1.5miler in normal time 13.30 could have gotten better but got held up ! Really happy with the push ups improving a lot, have plenty of time until I put in my application for them to go even improve A lot!
2km best effort run
Deck of Cards
- Leg Raises (strictly under control)
- 20kg Sandbag Squats
- Diamond Press Ups, facing slightly downhill
2km best effort Run
I had a slight drama that my sweat droplets closed the deck of cards app after 21 sets and didn't save my progress. So I ended up having to restart and do 73 sets rather than the standard 52.
Sounds pleasant... But I'm 100% trying this!
Good man. Could have just cut it 21 sets short the second time but I'd consider that wrapping so had to 'get nasty with it' to quote a certain well-known CTC PTI.
Picture cards are all 15 reps but add or deduct as you see fit.
Use either a real deck, or an app.
Each card represents an exercise e.g. spades are Bastards, hearts are Leg Raises etc. You randomise/shuffle then do the corresponding number of reps. Picture cards are 15 or 20 or whatever you want.
Easy when it's "2 leg Raises, 5 press ups" etc but the apps have a habit of grouping them together so you end up doing about 30 Bastards back to back before rolling into about 20 Squats. Good way to get some variety into your circuits!
That sounds good fun! Might have to give thay a crack!
Have you heard of MURPHS?
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