2010 is the year!!!

Re:2010 is the year!!! (Lambrum)

Mon, 06 Sep 2010 21:07:20 GMT

WEEK 36

Monday - No Training
Tuesday - FULL BODY
FRONT SQUAT - reps 12, 12, 10
SEATED DB PRESS 12k/15, 12k/15, 12k/10 (10 wasn't available).
ROMANIAN DEADLIFT 3 X 35
PUSHDOWNS 3 X 30
Wednesday - 45m SSCV
Thursday - FULL BODY
Friday - 45m SSCV
Saturday - FULL BODY

Re:2010 is the year!!! (Lambrum)

Thu, 02 Sep 2010 20:47:01 GMT

WEEK 35

New Programme and Diet.

UHT - Full Body with 60 secs rest between sets.

1st Month - 15 reps
FRONT SQUAT - 3 X 10
INC DB PRESS 3 X 20
SEATED DB PRESS 3 X 8
ROMANIAN DEADLIFT 3 X 40
PULLDOWNS FRONT 3 X 40
ALT DB CURL STANDING 3 X 10
PUSHDOWNS 3 X 35
SWISS BALL CRUNCH 1 X 15
KNEE - ELBOW CRUNCH 1 X 15 EACH SIDE
BYCYCLE CRUNCH 1 X 15

WARM UP - Rowing 5 mins
Stretching

Pre-Workout: 5 x BCAA
Post-Workout: 30g Malto, 30g Whey, 5g L-glut
PPWO: 80g Pasta + usual meal.
Very restricted carbs on no training days.

MONDAY - No Training Working Late
TUESDAY - No Training
WEDNESDAY - 45 mins SSCV
THURSDAY - FULL BODY
FRIDAY - 45 mins SSCV
SATURDAY AM - FULL BODY - Good session but only did 3 x 10 on squat and romanian due to doms. Upped romanian to 40k, seated db to 10 and pulldown to 45.

Re:2010 is the year!!! (Lambrum)

Tue, 24 Aug 2010 21:02:34 GMT

Week 34

Monday - No Training.
Tuesday - 1.400m swim + 10m bodyweight workout. Great swim, focus on breathing and BREATH - BUBBLE - BUBBLE - BREATH and kick. Much easier on breathing and managed to maintain breaks of 15m and 20m. Slowed down stroke to 1m per 50m
Wednesday - 1.400m swim + 10m bodyweight workout.
Thursday - 1.400m swim + 10m bodyweight workout.
Friday -  1.400m swim
Saturday - 1.400m swim + 10m bodyweight workout.
Sunday -  1.400m swim + 10m bodyweight workout.

Swam 100m in 1.43 this week... pb and 7 secs faster.

Re:2010 is the year!!! (Lambrum)

Mon, 16 Aug 2010 20:09:30 GMT

Week 33

Monday - 1.400m swim + 10m bodyweight workout.
Tuesday - 1.400m swim + 10m bodyweight workout.
Wednesday - No Training UK
Thursday - No Training UK
Friday - No Training UK
Saturday - No Training UK
Sunday - No Training UK

Monday - Swam 100m in 1.45 secs, 5 secs quicker than Sunday
Lifeguards were swimming 1.20 secs

Re:2010 is the year!!! (Lambrum)

Tue, 10 Aug 2010 20:12:39 GMT

Week 32

Monday - No Training
Tuesday - No Training
Wednesday - 1.400m swim + 10m bodyweight workout.
Thursday - 1.400m swim + 10m bodyweight workout.
Friday - 1.400m swim
Saturday - No Training
Sunday - 10m full body workout + 1.400 swim. 1.50m for 100 meters.

Re:2010 is the year!!! (Lambrum)

Tue, 03 Aug 2010 19:55:49 GMT

Week 31

Monday - No Training
Tuesday - 35m/1.400 m swim + 10m bodyweight workout (+ 125g pasta).
Wednesday - 35m/1.400 m swim + 10m bodyweight workout (+ 80g pasta).
Thursday - 35m/1.400 m swim + 10m bodyweight workout (+ 125g pasta). Swim was much easier and had much more energy for the workout.
Friday - 35m/1.400 swim
Saturday - No Training
Sunday - 2.200 swim in 2 parts + 10m bodyweight workout (125g pasta). Awesome swim, managed to keep rest down to 20 secs while doing alternate breathing, one side at a time.
Top speed was 40 secs (top boys were doing 35...). Generally still 50-55, need to work on tecnique.
p.s sunday did 8 reps on diamond push ups.

Re:2010 is the year!!! (Lambrum)

Tue, 27 Jul 2010 19:53:15 GMT

Week 30

Monday - No Training
Tuesday - 30m Swimming + 10m bodyweight workout
Wednesday - 35m Swimming + 10m bodyweight workout (great swim!)
Thursday - 35m Swimming + 10m bodyweight workout (even better swim).
Friday - No Training
Saturday - No Training
Sunday - 2.200 km swim. Awesome swimming and technique. Really starting to feel the catch. 1.400m usual swim + 800m mini after lunch. Generally 55-58m per 50m with 30s rest. + 10m bodyweight workout (6 good tricep pushups, pushups getting easier...)

Re:2010 is the year!!! (Lambrum)

Wed, 21 Jul 2010 06:44:37 GMT

Week 29

Monday - 30m intervals.
Tuesday - full body + 20m intervals.
Wednesday - 45m sscv
Thursday -
Friday - No Training
Saturday - No Training

Re:2010 is the year!!! (Lambrum)

Mon, 12 Jul 2010 20:58:00 GMT

WEEK 27

Monday - 30m intervals
Tuesday - no training - work
Wednesday - no training - work
Thursday - Wholebody - 20m intervals
Friday - 30m intervals
Saturday - Wholebody - 10m intervals (gym closed early) *
Sunday

* Excellent workout.
3m rowing.
BB Bench Press - 30/12, 30/12, 30/10
Front Squat - 10/8, 10/8, 10/8
Straight Arm Pulldown - 30/12, 30/12, 30/12
Tricep Pushdown - 30/12, 30/12, 30/12
Side Lat Raises - 8/10, 8/10, 8/10
Inc DB curl - 12/8, 12/8, 12/6
Pulldown front - 40/12, 40/12, 40/12
Cable Row - 25/12, 25/12, 25/12
Abs - 25/12, 25/12, 25/12
No stretching.

Re:2010 is the year!!! (Lambrum)

Tue, 06 Jul 2010 22:34:14 GMT

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

Re:2010 is the year!!! (Lambrum)

Mon, 28 Jun 2010 21:05:55 GMT

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.

Re:2010 is the year!!! (Lambrum)

Tue, 22 Jun 2010 21:32:49 GMT

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

Re:2010 is the year!!! (Lambrum)

Mon, 07 Jun 2010 21:06:05 GMT

WEEK 23

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

Re:2010 is the year!!! (foal18)

Sat, 05 Jun 2010 11:33:06 GMT

Good work mate

Re:2010 is the year!!! (Lambrum)

Sat, 05 Jun 2010 11:20:47 GMT

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

Re:2010 is the year!!! (Lambrum)

Fri, 04 Jun 2010 11:37:40 GMT

94K

Moobs have gone down a bit as has the waist.

Re:2010 is the year!!! (Lambrum)

Mon, 31 May 2010 23:58:46 GMT

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

Re:2010 is the year!!! (Lambrum)

Tue, 25 May 2010 21:05:39 GMT

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.

Re:2010 is the year!!! (Lambrum)

Tue, 18 May 2010 22:17:44 GMT

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

Re:2010 is the year!!! (Lambrum)

Thu, 13 May 2010 21:48:56 GMT

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.