The multi exerciser

4 sets of the following:

400 Mtr row, 30 spm, level 4
15 full chest to floor press ups
10 dumb-bell (6 Kg) push presses

1 set of full chest to floor press ups to failure

1 set of step-ups with dumb-bell (6kg) presses at top

Finished off with 100 olympic bar (20Kg) bench presses

Finally completed workout with:

4 sets of the following-

10 crunches (legs raised)
10 torso twists on floor (1 leg lifted onto opposite knee and twist towards it)
10 bent leg raises

A little mixture but felt good for it.

Back to basics

Ok after a wonderful night last night I did this tonight:

8 sets of behind the neck lat pull downs with old 'T' bar styled machine, 15 reps, weight cant remember.
4 sets of 1 arm dumb-bell rows, 22Kg
15 Minute row, level 4, approx 30 spm

Unfortunately ran out of time as I was working back shift so that was it.

The 3 some Ooo errr!

Didnt get any training done but did do the folowing:

45 Minute spin class....... then straight after that.....>
1 Hour kick boxing class..... then straight after that...... >
45 Minute Hips, Bum and Tums class.

If there was any time where I got some form of positive feedback about how exercise is good for you and has positive benefits then this night was it. After all these classes (and I mean I actually go full out on all of them) I felt perfectly fine.

Felt really good with this.

The dreaded powerbag clean and press

Me doing a 25 Kg powerbag clean and press in our gym.

 

On track

5 rounds of the following:

400 mtr row, 30 rpm, level 4
15 Power bag 25Kg clean and press
20 squats
30 press ups

Time: 27 mins approx

Compare tihis with November 7th workout.......... I have managed to shave around 5 mins from this workout........... Woooohoooo!!!!

A dificult one

3 rounds of the following:

400 metre row, 30 rpm, level 4
10 Chins
20 Kettlebell swings, 20Kg

Finished with a 15 Row.

Time: n/a

Started out with the intention of doing 5 rounds of this but I dont really know what happened. When I say I felt gubbed I really mean GUBBED!! Got interupted in the second round with someone coming into gym looking for info soI suppose that didnt help but I really felt terrible after it. Was nearly falling asleep on way home also. BUT........ I dont really think that having nothing to eat that day would have helped this.... hmmm..... all together now..... you stupid twat.

Back to crossfit training

5 Rounds of the following:

400 mtr row; 15 power bag 25Kg clean and press; 30 squats; 30 press ups

Time: 32 mins approx.    Was not really pushing for time and well I was sick into the 2nd round due to the crap in my throat but stuck with it and heh..... I did it.... woooohooo!!!!

I think this was my last round and my last push hence the Ahhhhhh!! look on my face.

 

 

 

The final countdown

Was the last set of clean and press and was so focused on getting them finished........... what a face.

Good auld suats

Anyone who does squats will recognise this face

Ahh the press up

What can I say about this one..... pure determination

Another update

Havent been keeping this up-to-date as much but at least I have been training....... not in last 2 days though.
Cant really remember what I have been doping and how many so enough to say that I have been doing training and it has been more along the lines of Cross Fit.

1 workout I do remember was:

10 sets of the following:

35 Kg Barbell bench press, 15 reps
60 lbs pec flys, 15 reps

I know I did shoulders somewhere but cant remember when, and I know I did squats, chins and press ups. Hmmm......... auld age creeping in I think (cant remember things.... eeeeeee!!)