Day 107 (October 7th)

Kettle Bell Workout (Morning)

Swings
Snatches & Press
Figure 8
Goblet Squats
Press-ups and Row
1/2 Turkish Get-up

2 sets - 20minutes total workout

Road Work (Evening)

Bintaro Big Run 4.5km (was meant to be 5km)

Time 31:55 mins
Calories 425
Avg Hr 148
Max Hr 166

Day 106 (October 4th)

Kettle Bell (Morning)

Swings
Snatches & Press
Figure 8
Goblet Squats
Press-ups and Row
1/2 Turkish Get-up

2 sets - 20minutes total workout

Day 105 (October 2nd)

Gym

Wide grip Chins 4x10 supersetted
Dips 4x15
DB Curls 4x20,10
Preacher Curls 3x12
Rear Delt Machine 4x12
Hammer Triceps 4x12/15

Day 103 (September 30)

Kettle Bell Workout

Kettle Bell Workout 

The first 30minutes

Day 104 (October 1)

Road Work Run

6km run (got lost in the back roads of Bintaro)

Time: 40:51
Calories: 557kcal
Average Hr: 151
Maximum Hr: 163

Day 102 (September 29)

Gym

Wide grip chins 4x10

Rear delt machine 4x12

Hammer machine lat Pulldowns 3x12

DB curls 4x20,10

Set barbell curls pyramid down to failure 

DB shrugs 4x12

Hammer triceps machine 4x15

Day 101 (September 28)

20 minute Kettle Bell Workout

http://youtu.be/AAuSQEYs4ws

Day 100 (September 25)

Gym

Wide grip chins 4x10

Rear delt machine 4x12

DB curls 4x20,10

Concentration curls 2 sets continuous - repeat x12 or till failure

Machine triceps hammer curls 4x15

Rope pushdowns 4x15

Hyperextensions, back, side, side 3x15

This routine is designed to fill the gaps of the kettle bell workout 

Day 99 (September 24)

Kettle Bell

Alternate swings (left & right)

Snatches (left)

Snatches (right)

Lunges, arm above head (left)

Lunges, arm above head (right)

Goblet squats

Press-up and row (left)

Press-up and row (right)

Upright rows (left)

Upright rows (right)

1/2 Turkish getup (left)

1/2 Turkish getup (right)

3Sets - 30second work time, 15second rest

Day 98 (September 23)

Road Work

Ran the Bintaro circuit three times approx. 6km

40.57mins

603km

Avg. Hr. 156

Max Hr. 172

Day 97 (September 22)

Gym

Wide grip chins 4x10 supersetted with Dips 4x15

DB curls 4x20, 10

DB continuous concentration curls 4x12

Hyper extensions, back and side 3x15

Day 96 (September 20)

Kettle Bell

Alternate swings (left & right)

Snatches (left)

Snatches (right)

Lunges, arm above head (left)

Lunges, arm above head (right)

Goblet squats

Press-up and row (left)

Press-up and row (right)

Upright rows (left)

Upright rows (right)

1/2 Turkish getup (left)

1/2 Turkish getup (right)

3Sets - 30second work time, 15second rest

Day 95 (September 19)

Part of the three man sprint team at CIL (Jakarta)

400m x 4 Sprints

Day 94 (September 17)

Roadwork

Running 5km

38:38

514kals

Felt great but stomach cramps stopped me again

Day 93 (September 16th)

Gym

Wide grip chins 4x10

DB shrugs supersetted with DB laterals 4x12

DB curls 4x20,12,8,6

Set barbell curls 21s then 3rd set kept reducing weight for about 5 barbells

Machine hammer triceps

Day 92 (September 15)

Kettle Bell (Whole Body Workout)

16kg KB and 12kg KB

Swings (side and middle)
Snatches and Press right
Snatches and Press left
Lunges with press right
Lunges with press left
Goblet Squats
Press up with Row (man ups) right
Press up with row left
Turkish get ups right
Turkish get ups left

30 seconds per exercise, 15 seconds rest
3 sets

Day 91 (September 12)

Gym

Whole Body...

20kg disc pressed above head Squats onto bench 4x12
Wide grip chins 4x10
Dips 4x15
Shrugs supersetted with DB lateral 4x12
DB Curls 4x12,8
Cable Curls 3x15
Hyperextensions, back, side, side 3x15

Day 90 (September 11)

Roadwork

Run approx 5km+

Slow due to indigestion

40:23mins

526kals

Ave hr 147

Max hr 221?

Day 89 (September 10)

Kettlebell

Right one arm swing

Right snatch and press

Right squat

Left one arm swing

Left snatch and press

Left squat

30secs per exercise, 3sets

Day 88 (September 9)

Gym

Wide grip chins 4x10 SS with Dips 4x15

Machine military press 4x6 SS with Machine laterals 4x12

Hammer curls 4x12 SS with Machine pushdowns 4x15

Hyper extensions 4x15 SS with side extensions 4x15

Hanging leg raises 4x12

Day 87 (September 7)

Kettle bell workout

12kg kettle-bell

Front Swings (right) x10

Front Swings (left) x10

Right Snatches x15

Right KB Lunges (KB held above head (right hand) x10

Left Snatches x15

Left KB Lunges x10

High plank, press-up with row (right arm) x10

High plank, press-up with row (left arm) x10

Hammer Catch Curls x20

Chest press into sit-up with KB held high (right arm) x10

Chest press into sit-up with KB held high (left arm) x10

3sets

Day 86 (September 5)

Roadwork

Running - 4.5ish 

Time 29:22

Calories 391

Average HR 148

Maximum HR 164

Legs really heavy! Still struggling with roadwork in Indonesia 

Day 85 (September 4)

Gym

Wide grip chins 4x12-10 supersetted with

Dips 4x15

DB shrugs 4x12 supersetted with

DB laterals 4x12

Machine hammer curls 4x12

DB curls 3x10 supersetted with

Cable pushdowns 3x15

Machine hammer triceps 4x12

Abs 

Day 84 (September 3rd)

Running

3 laps Bintaro circuit - almost 7km

Hard work - think due to leg training and the heat/humidity

Day 83 (September 1)

Gym

Wide grip chins supersetted with Dips 4x12-10 & 4x15

Hammer Triceps supersetted with Hammer Preacher Curls 4x12

DB Shrugs supersetted with DB laterals 4x12

Elliptical Trainer 30mins

Day 82 (August 31)

Kettle Bell Workout

12kg kettle-bell

Front swings x20

Right Snatches x15

Right KB Lunges (KB held above head (right hand) x10

Left Snatches x15

Left KB Lunges x10

High plank, press-up with row (right arm) x10

High plank, press-up with row (left arm) x10

Figure of 8 with Maui Thai elbow twist x20

Chest press into sit-up with KB held high (right arm) x10

Chest press into sit-up with KB held high (left arm) x10

3 sets

Day 81 (August 29)

Gym

Wide Grip Chins 4x8 supersetted with
Machine rear delts 6x12
Dips 4x15
Tricep Hammer Machine 5x12

25mins Elliptical Trainer

Day 80 (August 28)

Roadwork - Kettle Bell

Ran 4.5km (hard work)
Kettle Bell Workout

12kg kettle-bell

Front swings x20

Right Snatches x10

Right KB Squats x10

Left Snatches x10

Left KB Squats x10

High plank, press-up with row (right arm) x10

High plank, press-up with row (left arm) x10

Figure of 8 with Maui Thai elbow twist x20

Chest press into sit-up with KB held high (right arm) x10

Chest press into sit-up with KB held high (left arm) x10

2 Sets

Day 79 (August 27)

Roadwork

4.5km Run

Not so great, but legs felt like lead - it had been a long day at school! 

Need to get back into running! 

Day 78 (August 26)

Gym

Kip ups - mad attempt at many

20kg workout

Jump squats x12

Hammer, press, extensions x 12

Upright rows x12

Rows x12

Front laterals to overhead x12

Sit-ups and press x12

3sets

Elliptical cross trainer 30mins

Day 77 (August 24)

Gym

Wide grip chins 4x10 supersetted with

Machine rear delts 4x12

Machine press 4x12-5 (negatives) supersetted with

Machine laterals 4x12

Machine curls 4x12 supersetted with

Machine triceps 4x12

DB shrugs 4x12

DB curls 4x12-8

20kg plate hammer-press-extensions 4x12

Abs

Day 76 (August 22)

Kettle-bell workout 

12kg kettle-bell

Front swings x20

Right Snatches x15

Right KB Lunges (KB held above head (right hand) x10

Left Snatches x15

Left KB Lunges x10

High plank, press-up with row (right arm) x10

High plank, press-up with row (left arm) x10

Figure of 8 with Maui Thai elbow twist x20

Chest press into sit-up with KB held high (right arm) x10

Chest press into sit-up with KB held high (left arm) x10

Three Sets Total

Day 75 (August 21)

Roadwork

26mins jog

374 calories 

Hr avg 155

Hr max 174

Day 74 (August 20)

Gym Day

20kg Plate Workout

Wide grip chins 

Jump squats

Hammer, press, extensions

Rows

Twists

Chest press, sit-ups

4 Sets

30mins Elliptical Cross Trainer 30mins 

Day 73 (August 18)

Gym

Mix and Match

Wide grip chins 4x10

Close grip chins 4x6 supersetted with

DB shrugs 4x12

Dips 4x12 supersetted with

Hammer triceps machine 4x20

20kg plate Hammer, press, extensions 4x12

Elliptical trainer 30mins 

Day 72 (August 17)

Kettle-bell workout 

12kg kettle-bell

Front swings x20

Right Snatches x10

Right KB Lunges (KB held above head (right hand) x10

Left Snatches x10

Left KB Lunges x10

High plank, press-up with row (right arm) x10

High plank, press-up with row (left arm) x10

Figure of 8 with Maui Thai elbow twist x20

Chest press into sit-up with KB held high (right arm) x10

Chest press into sit-up with KB held high (left arm) x10

Two & a Half Sets Total

Day 71 (August 15)

Gym

Back & Biceps

Wide grip chins 5x10-8
Close grip chins 4x8-6-12-12 (last 2 sets assisted)
DB curls 5x20-12
Barbell 21s x2

Elliptical trainer 15mins

Day 70 (August 14)

Gym

Shoulders, Chest & Triceps

Seated machine presses 5x12-2
DB laterals 5x12
DB shrugs 5x12-10
Machine rear delts 4x12
Dips 5x15
Continuos one-arm cable pushdowns 4x12-10

Elliptical cross trainer 15mins

Day 69 (August 12th)

Gym

Back & Biceps

Wide grip chins 5x10-8
Close grip chins 4x8-6-12-12 (last 2 sets assisted)
DB curls 5x20-12
Barbell 21s x2

Elliptical trainer 30mins

Day 68 (August 11th)

Gym

20kg Plate Whole Body Workout

Squats x15

Hammer - Press - Extensions x15

Rows x15

Twists x15

Chest press into a sit-up - plate held high x10 (that was hard!)

4 Sets total 

Elliptical cross trainer 30mins

Day 67 (August 10th)

Gym

Shoulders, Chest & Triceps

Seated machine presses 5x12-2
DB laterals 5x12
DB shrugs 5x12-10
Machine rear delts 4x12
Dips 5x15
Continuos one-arm cable pushdowns 4x12-10
20kg disc - hammer, press, extensions 4x12

Elliptical cross trainer 30mins

DAy 66 (August 9th)

Gym

Back & Biceps - Celebrity Fitness PIM 2

Wide grip chins 5x10
Close grip chins 4x8-6
EZ curls 5x12-10
DB continuos concentration curls 4x12-6
Abs - Machine crunches 4x12
Abs - Leg raises (seated) 4x12

Elliptical cross trainer 30mins

Day 65 (August 8th)

Home Workout

National Holiday - Gym closed and missed my run...

12 Rounds of push-ups, lunges, burpees, crunches, jumping jacks and sprawls.

# of reps per round:

1st - 12

2nd - 11

3rd - 10

4th - 09

5th - 08

6th - 07

7th - 06

8th - 05

9th - 04

10th - 03
11th - 02
12th - 12

Hard Work!

Day 64 (August 6th)

Gym

Back & Biceps

Wide grip chins 5x15

Close grip chins 4x8

DB curls 5x12-10

Continuous concentration curls 4x12-12-10-8

Elliptical cross trainer 30mins

Day 63 (August 5th)

Gym - 1st workout at Celebrity Fitness, Bintaro, Jakarta

Shoulders, Chest & Triceps

Seated machine military press 5x12-2
DB seated laterals 5x12
Seated rear delts 5x12
Barbell shrugs 5x8-10
Dips 5x15
Seated machine extensions (one arm) 4x12
Cable single arm pushdowns (continuous) 4x12
20kg disc - hammer, press, french press 3x12

DAY 62 (July 30th)

10 Rounds of push-ups, lunges, burpees, crunches, jumping jacks and sprawls.

# of reps per round:

1st - 10

2nd - 9

3rd - 8

4th - 7

5th - 6

6th - 5

7th - 4

8th - 3

9th - 2
10th - 10

Great hotel room workout before breakfast

Gym - Afternoon

Back & Biceps

Lat pulldowns 5x12
Close grip lat pulldowns 4x12

Machine bicep curls 4x12
DB curls 5x12
Cable curls (light) 4x12

Rowing machine 10mins

DAY 61 (July 26)

Gym

Shoulders, Chest & Triceps

Machine military press 5x12-2

Seated DB laterals 5x12

DB shrugs 5x12-10

Rear delt machine 4x12

Dips 4x15

Dips (weighted belt +10kg) 1x10

Tricep pushdowns 4x12

Heavy bag, hammer, press, French press 4x12

Rowing machine 15mins

DAY 60 (July 25)

Gym

Back & Biceps

Wide grip chins 5x10-7

Close grip chins 3x8-7

Wide grip chin 1x6 (weight belt +10kg)

DB curls 5x20-6

Continuous concentration curls 4x12-10

Rowing machine 1000m

DAY 59 (July 24)

Roadwork & Gym

6.7km run - Kettle-Bell workout - 3km run

Kettle-bell workout 

12kg kettle-bell

Front swings x20

Right Snatches x10

Right KB Lunges (KB held above head (right hand) x10

Left Snatches x10

Left KB Lunges x10

High plank, press-up with row (right arm) x10

High plank, press-up with row (left arm) x10

Figure of 8 with Maui Thai elbow twist x20

Chest press into sit-up with KB held high (right arm) x10

Chest press into sit-up with KB held high (left arm) x10

Three Sets Total

DAY 58 (July 23)

Gym Day

Shoulders, Chest & Triceps

Machine military press 5x12-2

Seated DB laterals 5x12

DB shrugs 5x12

Machine rear delts 4x12

Dips 5x15

Tricep pushdowns 5x12

Heavy bag hammer, press, tricep press 4x12

Rowing machine 1000m

DAY 57 (July 22nd)

Gym

Back & Biceps

Wide grip chins 5x10-8

Close grip chins 5x8-7

DB curls 5x20-6

Continuous concentration curls 4x12-8

Heavy bag hammer curls 4x12

Rowing machine 30mins

DAY 56 (July 21st)

Roadwork

A quick 50min run along Bognor Sea front - to Middleton and back

DAY 55 (July 18th)

Roadwork / Gym

6km run - Whole body kettle-bell workout - 3km run

Front swings x20

Right Snatches x10

Right KB Lunges (KB held above head (right hand) x10

Left Snatches x10

Left KB Lunges x10

High plank, press-up with row (right arm) x10

High plank, press-up with row (left arm) x10

Figure of 8 with Maui Thai elbow twist x20

Chest press into sit-up with KB held high (right arm) x10

Chest press into sit-up with KB held high (left arm) x10

Three Sets Total

 

DAY 54 (July 16th)

Gym work

Back andBiceps

Wide grip chins 5x9-8

Close grip chins 4x6-7

DB curls 5x20-6

Continuous concentration curls 4x12-8

Elliptical cross trainer 30mins

Rowing machine 15mins 

DAY 53 (July 15th)

Roadwork

Early morning run in Datchet through Eton to Windsor and back (50mins)

DAY 52 (July 14th)

Roadwork

Early morning run in Reading to Woodley and back (approx 9km) 

DAY 51 (July 12th)

Gym

Shoulders, Chest & Triceps

Machine military press 5x12-3

DB laterals 5x12

Machine rear delts 4x12

DB shrugs 5x10

Dips 5x15

Continuous push downs 4x12

Hammer grip curls, press triceps press 4x12

DAY 50 (July 11th)

Gym

Back &Biceps 

Wide grip chins 5 x9-8

Close grip chins 4x6-8

DB curls 5x 20-6

Continuous concentration curls 4x12-10

Elliptical Trainer 45mins

DAY 49 (July 10th)

Roadwork

Ran - turned West on Bognor Seafront. Fell over, got lost, and ran a long distance on the beach. Was out roughly an hour and a half

DAY 48 (July 9th)

Gym Day

Kettle-bell workout 

12kg kettle-bell

Front swings x20

Right Snatches x10

Right KB Lunges (KB held above head (right hand) x10

Left Snatches x10

Left KB Lunges x10

High plank, press-up with row (right arm) x10

High plank, press-up with row (left arm) x10

Figure of 8 with Maui Thai elbow twist x20

Chest press into sit-up with KB held high (right arm) x10

Chest press into sit-up with KB held high (left arm) x10

Three Sets Total

DAY 47 (July 8th)

Roadwork

Bognor sea front, Felpham, up to Fitness First (low back, abs) from Fitness First to Butlins Seafront back home

DAY 46 (July 7th)

Gym Work

Shoulders, Chest & Triceps

Seated military press 5x12-4

DB seated laterals 4x12

Cable rear delts 4x12

DB rear delts 1set to failure

DB shrugs 4x10

Dips 5x15

DB French press (giant sets) 4x12/10

Elipitacal cross trainer 30mins

Rowing machine 15mins

DAY 45 (July 6th)

Gym Day

Back & Biceps

Wide grip chins 5x8

Close grip chins 4x6

Pullovers 20kg disc 4x12

DB curls 5x20-6

Continuous concentration curls 4x12-8

Rowing machine 30mins

DAY 44 (July 4th)

Roadwork

Sea front run into Middleton approx. 60mins

(New shoes wore a hole in my foot :( )

DAY 43 (July 3rd)

Gym Day

Back, Chest & Shoulders

Wide grip chins 5x8

Close grip chins 4x6

Dips 5x15

DB laterals 4x12

DB shrugs 4x10

Rowing machine 30mins

Day 42 (July 2nd)

Cross Fit - Britannia Cross Fit, Portsmouth

Bears complex (PVC) x10

Push-ups x10

Double unders x30

18-15-12-9-6 rep rounds of

Front Squat (Olympic Bar + 20kg)

Ab-mat sit-up

DAY 41 (July 1st)

Roadwork

45min run along the Bognor sea front

On the home stretch incorporated - running in between the sea front chinning and dipping units 

Chins 4x5-7

Dips 4x15

DAY 40 (June 28th)

Reebok CrossFit Daikanyama

Cross Fit Workout

Warm-up

Dynamic Stretches

3 Sets

Kettle Bell Floor Bench Press (raised hips)

Plank 45 seconds

3Sets

Kettle Bell Snatches (right) x5

Kettle Bell above head Lunges (right) x20

Kettle Bell Snatches (left) x5

Kettle Bell above head Lunges (left) x20

Row 200meters

DAY 39 (June 27)

Gym Day

Back & Bicep 

Wide Grip Chins 5x8-7

Close Grip Chins 3x6

Lat Pulldowns 4x15

DB Bicep Curls 5x20-6

Concentration Curls (continuous) 4x12

Elliptical Cross Trainer 30mins

DAY 38 (June 26th)

Gym Day

Shoulders, Chest, Triceps

Machine Rear Delts 5x12

Machine Laterals 5x12

Machine Press 5x12-2

Dips 5x15

DB French Press Gian Sets 3x12/10

Elliptical Cross Trainer 45mins

DAY 37 (June 25th)

Reebok CrossFit - Daikanyama

Combat Fitness Class

DAY 36 (June 24th)

Road Work

A short 5km run

DAY 35 (23rd June)

10 Rounds of push-ups, lunges, burpees, crunches, jumping jacks and sprawls.

# of reps per round:

1st - 10

2nd - 9

3rd - 8

4th - 7

5th - 6

6th - 5

7th - 4

8th - 3

9th - 2

10th - 10

DAY 34 (June 22nd)

Gym Day

Back & Biceps

Wide Grip Chins 5x7-8
Close Grip Chins 4x6
Straight Arm Pulldowns 4x12
Supersetted with Lat Pulldowns 4x15

DB Curls 5x12-6
Concentration Curls 4x12-8

Elliptical Cross Trainer 45mins

DAY 33 (June 21st)

Road Work

Jogged a 10km route

DAY 32 (June 19th, 2013)

Gym Day

Shoulders, Traps, Chest & Triceps

Behind the head military barbell press 5x 12,12, 8, 4, 4

Machine lateral 5x12-15

Super setted with

Machine shrugs 5x10

Machine rear delts 4x12

Dips 5x15

DB french press (giant sets) 3x12&8

Elipitacal cross trainer 45mins

Machine crunches 5x15-12

DAY 31 (June 18, 2013)

Reebok CrossFit Daikanyama

Combat Fitness Class

DAY 30 (June 17th, 2013)

Gym Day

Back & Biceps

Wide Grip Chins 5x8,8,7,7,8
Close Grip Chins 4x7
Straight Arm Pulldowns 4x12

DB Curls 5x20-6
Concentration Curls 4x12-8

Elliptical Cross Trainer 45mins

DAY 29 (16th June, 2013)

Roadwork

A 60 minute run.

With traffic lights and crossings completed 9.61km.

http://www.mappedometer.com/?maproute=190463

DAY 28 (15th June, 2013)

Warrior Dash

DAY 27 (June 12th, 2013)

Shoulders, Chest & Triceps

Behind the Neck Barbell Military Press 5x12-3
Machine Lateral Raises 4x12
Superseted with
Machine Shrugs 4x10
Seated Machine Rear Delts 5x12
Dips 4x12
DB One-Arm French Press (giant sets) 3x12/10

Fartlek

10mins Stretches
5mins Jog warm-up

2mins Sprint (level 14)
5mins Jog (level 10)
x 5sets
2mins Sprint (level 12)
5mins Jog (level 8)
x 1sets

5mins Cool Down

DAY 26 (June 11th, 2013)

Reebok CrossFit Daikanyama

Combat Fitness Class

DAY 25 (10th June, 2013)

Gym Work

Back & Biceps
Wide Grip Chins 5x8,8,8,7,7
Close Grip Chins 3x6
Straight Arm Pulldowns 5x12

EZ Bar Curls (superset) 5x10 (heavy weight) 5x6 (lighter weight)
DB Curls 5x8-6

45mins Elliptical Cross Trainer

DAY 24 (9th June, 2013)

Roadwork Day

Once around Lake Saiko = 9.86km

http://www.mappedometer.com/?maproute=187905

DAY 23 (7th June, 2013)

Gym Day

Fartlek Training - Stepping it up a gear!

Treadmill
10mins Stretching
5mins Jogging (speed 8)

2mins Sprinting (speed 14)
5mins Jogging (speed 10)
6 sets

5mins cool down

Abs
Machine Weighted Crunched 5x12

DAY 22 (6th June, 2013)

Gym Day

45mins Elliptical Cross Trainer

Shoulders & Triceps

Machine Incline Press 5x12-2
Superset
Machine Lateral 5x12

Machine Rear Delts 5x12
Superset
20kg Plate Shrugs 5x12

Machine Dips 4x12
Dips 4x12
DB French Press 4x12 (2 giant sets)
Pushdowns 3x12

DAY 21 (5th June, 2013)

Roadwork

8.86km (according to google pedometer)
Felt good - could of ran further

Twenty Day Reflection

The last couple of days have been interesting to say the least!
Personal Fitness wise I am coming along great guns, my endurance has improved, my speed has improved and I have still kept my strength and muscle mass, though I am leaner around the waist.
Day 18 was a fantastic day at the gym, completed a hard fartlek treadmill routine and caught up on my arm exercises - I was really happy and felt positive.
Unfortunately, Days 19 and 20 where not the spectacular finished I wanted due to the effects of over-training really hitting home... no injuries, just a raised metabolic rate and a feeling of being run down.
So I took my foot off the gas...
Now is the difficult part, phase two as it were, getting myself into a routine that isn't going to lead to over-training and one that is going to keep making good gains in a short amount of time.

Overall the 'jump start' worked, yet, if I was doing this again I'd possibly run the intensity training over a 15 day period and then settle into some long term routine fixtures. 20 days was possibly a bit ambitious.

DAY 20 (June 3rd, 2013)

Gym Work

Back & Biceps
Wide Grip Chins 5x7
Straight Arm Pulldowns 5x12

DB Curls 5x20-6
Preacher Curls 4x12-10

Machine Crunches 4x15-10

DAY 19 (June 2nd, 2013)

Gym Day - 'Short and Sharp'

Shoulders and Traps
Superset 1:
Incline Shoulder Press 5x12-3
Machine Laterals 5x12
Superset 2:
Machine Rear Delts 5x12
20kg Plate Shrugs 5x12

Elliptical Cross Trainer: 20mins

DAY 18 (May 31st)

Gym work

Back

Chins 5x7-8

Straight arm pull downs 4x12

Fartlek Training: Treadmill

10mins Stretches

10min Warm up jog

2mins Sprint

5mins Jog

X6 Sets

Arms

DB Curls 5x12-6

EZ Curl Bar 4x12-10

Preacher 4x12-10

Dips 4x12

Machine Dips 4x12

DB One Arm French Press 2 giant sets x12/8

Push downs 4x12

DAY 17 (May 29th, 2013)

Morning: Gym Work

Elliptical Cross Trainer 30mins

Shoulders & Traps
Seated Barbell Behind The Head Press 6x12-3
Incline Shoulder Press 4x12-8
Seated Lateral Machine Raises 5x12
Seated Rear Machine Delts 5x12
Machine Shrugs 5x12

Evening: Roadwork - Hill Training
http://www.mappedometer.com/?maproute=184291

The Route Distance 5.61km (Three Hills)

Before the run home completed HIIT Hill Run
Hill Intervals: Run up hill for 15s + Jog or walk back down to base (30s) x10

DAY 16 (May 28th, 2013)

Gym Day 

45mins Elliptical Cross-Trainer

Chest & Triceps
Dips 5x12
Close Grip Bench Presses 4x12-8
DB Standing French Press (Alternate Arms) 4x12
One Arm Pushdowns (Continuos) 4x12
Rope Pulldowns 3x8

DAY 15 (May 27th, 2013)

Morning: Roadwork!

Stretches: 10mins (feeling old)
Warmup: walk to gym (more calf stretches)
Hyperextensions 3x15

Ran 6km
For every KM performed:

Pushup Jump Burpees 5x10
Lunges 5x16

Back at the gym:
Machine Crunches +71lbs 5x12

Evening: Gym

Wide Grip Pullups 5x7-8
Straight Arm Pulldowns 4x12

DB Bicep Curls 5x20-12
21s x3 (light weight)

DAY 14 (May 26th, 2013)

Fartlek on the treadmill.

9mins stretches

5min jogging

2min sprint

5min jog

x6 Sets

5min cool down

Distance Run: 9km

Calories Burnt: 955

4 sets of giant superset:

Squats (holding a 20kg disc) 4x15-20

Close grip chins (assisted 36kg) 4x10

Dips (assisted 36kg) 4x15

Hammer curl Military press (20kg disc) 4x7-8

DAY 13 (24th May, 2013)

Taking it up a gear!

Roadwork: Basic - 5.5km run (just to make sure I could still do it without stopping - lol)
Ended at the gym - took Tito Ortiz's workout and changed it

20 reps of Pushups, Jumping Burpees, Lunges, Crunches, Sprawls
15 reps of Pushups, Jumping Burpees, Lunges, Crunches, Sprawls
10 reps of Pushups, Jumping Burpees, Lunges, Crunches, Sprawls
05 reps of Pushups, Jumping Burpees, Lunges, Crunches, Sprawls

DAY 12 (May23rd, 2013)

A lighter cardio day, but really wanted to get into the gym to blast my shoulders and traps.

Seated Machine Press 4x8-10
Smith Machine Press (rear) 4x1-12 (really went heavy with a max 2 rep and a max 1 rep)
Light DB Laterals 5x12
Machine Rear Delts 5x12
Machine Shrugs 5x12

 Elliptical Cross Trainer 45mins

DAY 11 (May 22nd, 2013)

Fancied something a little different... This one is easy to do without leaving the house

Special Edition Spartan WOD: Tito Ortiz Training with the Troops Punishment Training Center, and Spartan Race are pleased to bring you a special Spartan WOD to do tomorrow. An MMA Superstar, Tito Ortiz, former five times Light-Heavyweight UFC champion takes us through a brutal WOD Punishment Training Style with this special video filmed in Huntington Beach, CA. Ortiz does a countdown style workout with US troops in Okinawa, Japan on a live feed with this special edition Spartan WOD. Do you have what it takes to finish? Tito Ortiz Training Video* Main Set: 10 Rounds of push-ups, burpees, crunches, jumping jacks and sprawls. # of reps per round: 1st - 10 2nd - 9 3rd - 8 4th - 7 5th - 6 6th - 5 7th - 4 8th - 3 9th - 2 10th - 10 Advanced: Start with 20 reps each and go down to 1 (20 sets total) I did the 10 Rounds version :) Afternoon: Gym Dips 5x12 Close Grip Bench Press 4/5x4-12 One Arm Cable Pushdowns 4x12 (continuous) Rope Pulldowns 4x8-12 * Interestingly on the Tito Ortiz Video he demonstrates Lunges, yet on the material above there is no mention of Lunges... They should of been between the press-ups and burpees!

Ten Day Reflection

It's been longer than ten days, and day one defiantly had a handful of rest days from roadwork after it, due to the fact my body ached so much. But I did it and that motivated me enough to get back out on the road again. 

OK, I love quick results, and I know you have to put your body on the edge of overtraining to get them. Interestingly the overtraining effect didn't really kick in until day eight or nine (OT effects have been slight joint ache, but minor and disturbed sleep patterns).

So the question is... Is it working? 

Yes, it is. My time and distances have improved, in fact they have doubled. I'm finding the HIIT easier (it's still hard, but I'm not physically collapsing) my breathing whilst running has improved, and the ease of performing Burpees is improving, and I've not dropped weight and I'm keeping my strength in the gym.

I'm going to push another ten days before easing off the gas. Possibly moving to a three day roadwork  schedule...

As long as I stay injury free it should be a fun ten training days :) 

Training routines I like and that push me are the Fartlek treadmill days, the 1km burpee/ squat/press up mix, and the HIIT hill sprints and the endurance hill runs. Variations of all of these will make up the next ten training days. In addition to my weights routine. 

DAY 10 (May 21st, 2013)

So here is a prelude of my roadwork for today (Recorded day 10)

High Intensity Interval Training - HIIT on Hills
I based this program on a hill that is slanted about 40 degrees. The work interval will be 15 seconds of running up the hill and the rest interval will be as long as it takes you to trot or walk back down to the base.  To perform hill intervals start at the base of a hill and then run up the hill for the work interval.  After the work interval is complete walk or trot back down to the base.  Once you get down to the base perform the next work interval and repeat the process until all ten sets are finished.

When performing hill intervals watch your footing when going up and down the hill to avoid twisting ankles, tripping, and falling.  Always warm up before performing intervals and cool down afterwards.

Interval Chart:

Hill Intervals	Sets
Run up hill for 15s + Jog or walk back down to base	10

Another Example
Try these shorter 10 second hill intervals for a change of pace.  Since they are shorter there will be more sets to perform (14 sets) and they will give you a shorter trip back down the hill for a shorter rest interval.

Interval Chart:

Hill Intervals	Sets
Run up hill for 10s + Jog or walk back down to base	14

Extract lifted from: http://intervalsforcardio.com/hill-interval-training.html

THIS IS HOW I RAN IT!

Morning: Roadwork - Hill Training
7 mins stretches
Jog to hill: 2.3km
HIIT Hills: Run up for 15s and jog/walked down for 30s* for 10 Sets**
Jogged back to start: 2.3km

*To enable me to jog down the hill for 30s I started half way up the hill (the hill was long enough for both running up and jogging/walking down times)
**Used the Round Timer Pro for my HIIT Hill sets and timings

Afternoon: Gym
Straight Arm Pulldowns 4x12
20kg Plate include pullovers 4x12
Wide Grip Chins 5x7-8
Assisted Chins 2x12


DB Bicep Curls 5x10-12 (includes warmup sets)
Seated DB Curls 4x12
Preacher Curls 4x12

DAY 09 (May 20th, 2013)

More variations on a theme (Bad weather kept me off the road)

Warm Up: 1km jog and then stretches

If my running speed could be placed on a sliding scale, walking, speed walking, jogging, running and sprinting then the speed aimed for today would be running.

Run 1km
Burpees x15
Squats x15
Pushups x15

Repeat 5 times (5km and 75 Burpees, Squats and Pushups, total).

Cool Down: 0.5km walk/speed walk...

Close Grip Chins super setted with Dips 5x8-10 (until failure).

DAY 08 (May 19th, 2013)

Gym training

Fartlek (the next level)

5min Stretch/jog

2min Sprint

5min Jog

6 sets

5min Cool Down

20kg Olympic Disc Military Press 5x8-10

Supersetted with

Light DB Laterals 5x10-12

Machine Rear Delts 5x10-12

DAY 07 (May 17th, 2013)

Variations on a theme

Warmup included hyperextensions 2x15

Ran 6km
Every km dropped and did (5 sets total):
Burpees x15
Lunges x15
Pressups x15

Finished the run at the Gym doors
DB Laterals (light) 5x12
Machine Military Press 4x8-10
One Arm Machine Military Press 2x12

Machine Crunches 4x12

DAY 06 (May 16th, 2013)

Gym Day
Morning (Aerobics): Fartlek Training on Treadmill
Using the Round Timer App. (Pro)
Warmup: 5mins jog/stretch
A Round consists of:
Sprint 2 minutes
Jog 5 minutes
Total of 6 Rounds
Cool Down: 5mins jog/stretch

Evening (Anaerobic)
Dips 5x12
Close Grip Bench Press 5x8-12
One Arm Push Downs 4x12 (continuos)
Rope Pull Downs 4x10-12
Bench Leg Raises 4x12

DAY 05 (May 15th, 2013)

Roadwork Day: Hill Training Variation
2 Hills + 1 Bridge (2 Ascents) x 3sets
Total: 6 Hills, 3 Bridges (6 Ascents) = +5km
On the decents:
20 - 30 - 40 Pressups
20 - 30 - 40 CGI Pressups
Totals: 90 Pressups, 90 CGI Pressups

DAY 04 (May 14th, 2013)

Gym Day
5km Running Machine (small inclines)

Wide Grip Chins 5x7
Assisted Chins 2x12
Straight Arm Pulldowns 4x12
DB Alternate Bicep Curls 5x12
Seated Incline Curls 4x8-10
Preacher Curls 4x8-10

DAY 03 (May 13th, 2013)

Morning (Roadwork)
Run 6km
Every km:
Burpees x15
Free Squats x15
Spiderman Pushups x15

The run finishes at Gold Gym
Weighted Crunches 200lbs+ 5x8-10
Back Hyperextension 5x12

Evening (Gym)
Machine Military Press 4x12
Smith Machine Press 5x3-12
DB Seated Laterals 5x12
Machine Rear Delts 4x12
Shrugs 5x12

DAY 02 (May 9th, 2013)

Morning (Roadwork)
Jog/Run 2km

Burpees x15

Free Squats x20

Pushups x10

Jog/Run 400meters

Free Squats x20

Pushups x10

Jog/Run 800meters

Free Squats x20

Pushups x10

Jog/Run 400meters

Burpees x15

Free Squats x20

Pushups x10

Jog/Run 400meters

Free Squats x20

Pushups x10

Jog/Run 800meters

Free Squats x20

Pushups x10

Jog/Run 400meters

Burpees x15

Free Squats x20

Pushups x10

Jog/Run 2km

Evening (Gym)
Wide Grip Chins 5x7
Straight Arm Pulldowns 4x10-12
Dumbbell Curls 5x10-12
Preacher Curls 4x8-12

DAY 01: The 3 Hill Climb & 180 Pushups

It is just under 2km (1.87km) with a total climb of +71 meters

I try and do it three time giving me a total of 5.61km and a total climb of +213 meters

I add in 20 pushups at the bottom of every decent giving me 180 pushups for three times round the circuit.

What I have been doing is alternating the pushups with close grip incline (CGI) pushups, giving new totals of 90 pushups and 90 CGI pushups.