2010 is the year!!!

WEEK 3

Monday - No training due to working late

Tuesday - PULL
Deadlift - 40/12, 60/10x3
SLDL - 40/8x3
Upright row - 20/6x3
BB Curl - 20/8x3
Pulldown - 30/12, 55/6x3
20m hiit
10m sauna
 
Wednesday - No training due to work
 
Thursday - No training due to work
 
Friday - 45m SS Cardio
 
Saturday - PUSH
Front Squat - Bar/12, 10/10, 15/8, 20/6
Inc DB Press - 14/12, 20/10, 22/8, 24/4
Arnold Press - 10/8 x 3
Pushdown - 15/12, 20/8 x 2
20m hiit
10m sauna
10m turkish

WEEK 4

Monday - 30m Cardio
 
Tuesday - No training
 
Wednesday - No training
 
Thursday - PULL
Deadlift - 10/15, 30/12, 50/8, 60/6, 60/6
SLDL - 30/8 x 3
Upright Row - 20/6 x 3
BB Curl - 20/8 x 3
Front Pulldown (palms up) 30/12, 50/8 x 3
20m hiit
10m sauna
10m turkish
 
Friday - 30m cardio
 
Saturday - PUSH
Front Squat - Bar/12, 10/10, 15/8, 20/6
Inc DB Press - 14/12, 22/8, 24/6, 24/6
Arnold Press - 12/8, 14/5, 14/5
Push downs - 10/12, 15/10, 20/8, 20/8
20m hiit
10m turkish
10m sauna
 

WEEK 5

Monday - No training

Tuesday - PULL

Deadlift 20/12, 40/10, 50/8, 60/6
SLDL 20/12, 30/10, 35/8, 40/6
Upright Row 15/10 x 3
BB Curl 15/10 x 3
Pulldown (underhand grip) 30/12, 45/8 x 3
20m hiit
10m sauna
 
Thursday - PUSH
 
Front Squat - 10/12, 15/10, 16/8, 20/6
Inc DB - 14/12, 20/10, 22/8, 24/6
Arnold Press - 14/6 x 3
Tricep Pushdown - 15/12, 20/8 x 3
20m hiit
10m sauna
 
Saturday - PULL
 
Deadlift 20/12, 40/10, 50/8, 60/6
SLDL 20/12, 30/10, 35/8, 40/6
Upright Row - 14/10, 16/8, 18/6
BB Curl - 14/10, 16/8, 18/6
pulldown (underhand grip) 30/12, 40/10, 50/8, 60/6 
20m hiit
10m sauna  
10m turkish

WEEK 6

No training at start of week due to work and dentist.

Friday - 45m steady state cardio on treadmill

Saturday - PULL
Deadlift - 26/12, 40/10, 50/8, 60/6
SLDL - 26/12, 30/10, 36/8, 40/6
Upright rows - 10/12, 14/10, 16/8, 20/6
BB Curl - 10/12, 14/10, 16/8, 20/6
Pulldowns (narrow grip front) - 35/12, 45/10, 55/6, 55/6
45m cardio on treadmill.
10m sauna
10m turkish

WEEK 7 OUT DUE TO TOOTHACHE
 
WEEK 8 IN NYC

WEEK 9

Monday - No training Worked late

Tuesday - PULL
20m hiit
turkish/sauna
 
Saturday - PUSH
20m hiit
turkish/sauna

PULL
Deadlift - 26/12, 40/10, 50/8, 60/6
SLDL - 26/12, 30/10, 36/8, 40/6
Upright rows - 10/12, 14/10, 16/8, 20/6
BB Curl - 10/12, 14/10, 16/8, 20/6
Pulldown (underhand grip) 30/12, 40/10, 50/8, 60/6 
20m hiit

WEEK 10
Monday - 30m cardio
Tuesday - missed
Wednesday - missed
Thursday - PULL
Friday - 30m cardio  
  
WEEK 11
Monday - missed
Tuesday - PULL  
Wednesday - 30m cardio 
Thursday - PUSH
Friday - missed
Saturday - PULL
 
WEEK 12
Monday - 30m cardio
Tuesday - PUSH
Wednesday - 45m cardio
Thursday - PULL + 30m cardio
Friday - 45m cardio
Saturday - PUSH + 45m cardio
Sunday - Swimming
 
WEEK 13
Monday - No Training
Tuesday - PULL (hiit due to time), increase on bicep curls/upright row, 16/10, 18/8, 20/6, 20/6 feels a good weight.
Wednesday - No Training
Thursday - No Training
Friday - 60m cardio
Saturday - swimming as gym closed
 
WEEK 14
Monday - No Training
Tuesday - PUSH
Wednesday 45m cardio.
Thursday - PULL
Friday - 60m cardio
Saturday - PUSH + 60m cardio
Sunday - swimming 
 
New Training Routine.
Going to try a whole body after reading about UHT.
Also going to take it easy on the weights.  I'm getting a little concerned about wear and tear on my joints now that I'm 36.  So from now on lighter weights in a slow controlled motion with emphasis on contraction.  Weights will remain the same for the time being as I concentrate on losing weight.
 
SQUAT - 10K/12, 15/10, 17.5/8, 20/6
BENCH PRESS - 20/12, 30/10, 35/8, 37.5/6
ROMANIAN DEADS - 30/12, 35/10, 37.5/8, 40/6
DB SHOULDER PRESS - 12/12, 14/10, 16/6, 16/6
EZ CURLS - 10/12, 15/10, 17.5/8, 20/6
PULLDOWN - 35/12, 40/10, 45/8, 50/6
WEEK 15 
Monday - No Training
Tuesday - WHOLE BODY + HIIT 
Wednesday - 60m cardio 
Thursday - WHOLE BODY + HIIT 
Friday - 60m cardio
Saturday -  WHOLE BODY + HIIT 
Sunday - 
 
WEEK 16
Monday - No Training
Tuesday - 60m cardio
Wednesday - WHOLE BODY + HIIT
Thursday -
Friday -
Saturday -
Sunday -
* Substitute Bench with incline bench - 20/12, 30/10, 35/8, 37.5/6 
 
WEEK 17
No training as parents were visiting.
Sunday - Swimming - very hard session, need to work on fitness.  1400m but instead of 1.30/100m with 30 sec rest had to rest every 50m for 30 sec!!!

WEEK 18 - Experimenting with High Frequency Training.  
 
Squat - 10kg x 15 (3 sets)
Inc Bench Press - 20kg x 15 (3 sets)
Seated DB Press - 8 x 15 (3 sets)
Romanian Deadlift - 15kg x 15 (3 sets) 
Pull down - 40 x 15 (3 sets) weight could increase... 
 -
Monday - 35m cardio, treadmill
Tuesday - WHOLE BODY (rest 2m between sets) + 20M HIIT
Wednesday - 45m cardio
Thursday - WHOLEBODY (rest 1.30 between sets) + 20M HIIT
Friday - 45m cardio
Saturday - WHOLEBODY (rest 1.15 between sets) + 20M HIIT
Sunday - moutain bike.

WEEK 17 - 95KG
 

 

 

 

 

 
GOAL!!!
 

WEEK 19

A bit of a disaster this week, due to working late and not a great diet.

Thursday - WHOLEBODY (60s rest between sets) + 20m hiit with the incline of 2.

No training until Monday as in Berlin.

WEEK 20

Tuesday - WHOLEBODY (60 sec rest) + 20m hiit at 6/12kmh.
Wednesday - 45m cardio
Thursday - WHOLEBODY (45 sec rest) +20m hiit
Friday - 45m cardio

WEEK 21

Tuesday - WHOLEBODY (45 sec rest) PHASE II - added 2 sets to each exercise.  Last two sets were generally 10 reps as 15 was failure.
+ 20m ssc on treadmill.
Wednesday - 45m cardio
Thursday - WHOLEBODY + 20M HIIT
Friday - 45m cardio
Saturday - WHOLEBODY (managed 15 on the 4th set all except chest and shoulders, 5th set was all 10).  20m hiit + abs stretching and sauna/turkish
Sunday - Swimming 1hr.
 
Swimming was good but highlighted the need for improved fitness.  Was aiming for 100m/1.50 @ 30 but was way off this!  Hit the target on the first set but deteriated from there on.  Aim is to achieve this by end August.

WEEK 22

Monday - 45m SSCV
Tuesday - WHOLEBODY (reached 5x15 on everything except Chest, Shoulders and Back 2 sets were of 10).  15m hiit.
Wednesday - No Training Bank Holiday
Thursday - 60m a.m. fasted sscv + WHOLEBODY (reached 12, 11 reps on Chest, Shoulders and Back) + 20m hiit (+1 incline) + sauna and turkish.
Friday - 60m a.m. fasted sscv + 60m SWIMMING (awesome swim! almost did the 30 secs rest apart from the last 300 when I was sharing lane with some really slow guys who kinda screwed things up).
Saturday - 60m a.m. fasted sscv + WHOLEBODY (FROM JASON LASEK BB.COM) + 20m intervals 30 slow + 60 fast (7 and 11) + 10m sauna + 5m turkish.
Sunday

94K

Moobs have gone down a bit as has the waist.

CHANGE OF EXERCISES FOR THE WHOLEBODY WORKOUT....

Exercise Week 1 Week 2 Week 3 Week 4
Incline Hammer Strength Chest Press 3x12 3x15 3x20 3x25    - 12k 
Standing Pull Downs 3x12 3x15 3x20 3x25 - 6465 (increase weight)    
Narrow Grip Seated Row 3x12 3x15 3x20 3x25 - 15 increase weight
Seated Shoulder Raises 3x12 3x15 3x20 3x25 - 8k
One Arm Standing Tricep Press 3x12 3x15 3x20 3x25 - substituted for pushdowns - 15
Seated One Arm Curls 3x12 3x15 3x20 3x25 - 10k - substitute for 2 arm next session.
Wide Grip Lat Pull Downs 3x12 3x15 3x20 3x25 - 35k increase weight
Step Ups 3x12 3x15 3x20 3x25 - 10k (needs practice)
Seated Quad Extensions 3x12 3x15 3x20 3x25 - 15 increase weight
Hamstring Curls 3x12 3x15 3x20 3x25 - 15 increase weight
Seated Independent Calf Press 3x12 3x15 3x20 3x25 - 15 increase weight
Seated Leg Press 3x12 3x15 3x20 3x25 - 50k increase weight
 
 

Good work mate

WEEK 23

Monday - 30m interval on treadmill
Tuesday - No training
Wednesday - 30m interval on treadmill
Thursday - WHOLEBODY + 30m interval on treadmill
Friday - NEW YORK

WEEK 25
Week 1: 3x12
Incline Hammer Chest Press - 12kg
Standing Pulldowns - 30 (on lighter stack)
Tricep Pushdowns - 30 (on lighter stack)    
Seated Shoulder Raises - 8kg 
Incline DB curls - 8kg
Wide Grip Lat Pulldowns - 35
Low Pully Row - 20 
Leg Press - 70
Seated Quad Extensions - 15
Hamstring Curls - 20
Calf Press - 20
Ab Crunch - 20
 
Monday - No Training (Late at work)
Tuesday - Full Body + 30m intervals
Wednesday - 45m SSCV
Thursday - Full Body + 20m intervals
Friday - 45m SSCV
Saturday - am 60m SSCV, pm Full Body + 20m intervals (30s@7km/h, 60s@10/11km/h).
Sunday - Swimming

 

WEEK 26

Monday - 45m SSCV
Tuesday - WHOLEBODY (3x15, completed on most exercises) + 20m intervals + 10m sauna.
Wednesday - 45m SSCV
Thursday - No training worked late
Friday - No training interview
Saturday - WHOLEBAODY + 20m intervals.
Sunday - Swimming (completed in 50, recommended 45-60).  Need better technique.

WEEK 26

Monday - No Training
Tuesday - Full Body + 20m intervals.
Wednesday - No Training (work)
Thursday - New Full Body + 20m intervals.
 
Full Body (30s rest)
Bench Press - 30/12, 30/10, 30/8
Front Squat - 10/10 x 3
Standing Pull Down - 35/12 x 3
Standing Side Lats - 8/12 x 3
Pushdowns - 35/12 x 3
Seated DB Curls - 8/10 x 3
Seated Row - 25/12 x 3
Pull Downs (front) 35/12 x 3
Ab Crunches - 35/12 x 3
 
Friday - 30m intervals