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EDCLARKEIcon...11-01-2022 @ 19:25 
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not particularly well educated
Member 85, 11009 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
Post Edited: 12.01.2022 @ 22:00 PM by EDCLARKE
single arm dunbell overhead press right hand only 12.5kx10 17kx10 22k x5/5/5
single arm close grip bench press(left arm only) 30k x6/6/6
supersetted with dumbell rows 30k x10/10/10 (both arms)
dumbell tricep extension 10k 15/15
tricep push downs 20kx10/10
chin ups 8/8/8

500m row 1.54
1000m row 4.48
2x 3 minute rounds on the over under ball

blowing out of my arse on the rowing , i reckon i can get those times down quite a bit as i get fitter
BoarIcon...11-01-2022 @ 20:17 
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Nothing left in the tank.
Member 5, 25588 posts
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3:48 is very decent Ed !
EDCLARKEIcon...12-01-2022 @ 21:59 
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not particularly well educated
Member 85, 11009 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
lol i'm sure 3.48 is very decent unfortunately that is a typo and my time was a much more pedestrian 4.48 i was struggling by the end of the 1000m

tonight:
5 mins on the eliptical backwards on max resisitance
2x 25 tabialis raises
1 set of 25 each leg atg split squat

box squat 80kx3 90kx3 100kx3 110kx3 120k3x3

500m row 1.47 2x3 minute rounds on the heavy bag
BoarIcon...13-01-2022 @ 16:00 
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Nothing left in the tank.
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LOL

oh ned, you need to sort that right out !!!
EDCLARKEIcon...16-01-2022 @ 17:44 
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not particularly well educated
Member 85, 11009 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
ha ha indeed i do , i'll do a proper 1000m row this week to see what i can get .

thursday 1 hour boxing training
friday deadlift up to 170kx5 plus knee rehab
saturday old farts over 40's boxing class for 1 hour
EDCLARKEIcon...18-01-2022 @ 21:48 
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not particularly well educated
Member 85, 11009 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
dumbell overhead press (r arm only) 22k x6/6/6
dumbell close grip bench (r arm only) 30k 6/6/6
dumbell bor 30kx10 40kx10/10
dumbell tricep extension 10kx20 15kx8/8
tricep push downs 20k 10/10
pull ups x10 plus5k x8 plus10kx5 plus 15 rest pause with no weight

500m row 1.46
3x3 minute rounds on the heavy bag
dannyboy73Icon...19-01-2022 @ 18:12 
Mask it or Casket !!
Member 4600, 8166 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Nice training mate!Get that 200k dead out of the way...

Never to old, i start weapons training (sword and staff) when i can make class and I can remember watching we are sailing on top of the pops mate... Wink

EDCLARKE said:

thursday 1 hour boxing training
friday deadlift up to 170kx5 plus knee rehab
saturday old farts over 40's boxing class for 1 hour
BoarIcon...19-01-2022 @ 18:32 
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Nothing left in the tank.
Member 5, 25588 posts
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1:46 is a very nice 500 ned , so just add a little to that , possibly go for 750 @ 1:50 pace
EDCLARKEIcon...19-01-2022 @ 22:10 
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not particularly well educated
Member 85, 11009 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
dannyboy73 said:Nice training mate!Get that 200k dead out of the way...
Never to old, i start weapons training (sword and staff) when i can make class and I can remember watching we are sailing on top of the pops mate... Wink


cheers Dan mate , sword nd staff sounds interesting , what martial art is that?
EDCLARKEIcon...19-01-2022 @ 22:13 
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not particularly well educated
Member 85, 11009 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
Boar said:1:46 is a very nice 500 ned , so just add a little to that , possibly go for 750 @ 1:50 pace


i was going to ask you what was best , i was thinking of doing 3 500's at 2 minute pace with a minutes rest in between , 1.46 was all out but i think i will improve that time as i get fitter
EDCLARKEIcon...19-01-2022 @ 22:17 
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not particularly well educated
Member 85, 11009 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
tonight :
2x25 tibialis raises
1x25 atg split squats
10 minutes backwards on the eliptical 6 mins max resistance 4 mins half resistance
4 sets of 10 atg bodyweight squats
3 x 3 minute rounds on the heavy bag
5 minute row
BoarIcon...20-01-2022 @ 16:32 
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Nothing left in the tank.
Member 5, 25588 posts
Administrator
EDCLARKE said:
i was going to ask you what was best , i was thinking of doing 3 500's at 2 minute pace with a minutes rest in between , 1.46 was all out but i think i will improve that time as i get fitter


this is my go-to session (500m 1r) but i think you should do 4 x 500 ...and the key is to do all 4 the same , so if it has to be 2:05 to begin with ,thats fine but work your way to all 4 just under 2 mins then either move to 6 rounds or aim for all 4 faster
EDCLARKEIcon...20-01-2022 @ 17:26 
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not particularly well educated
Member 85, 11009 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
cool thanks mate i will try this Friday and maybe go for 2.05 as i seem to fatigue quite quickly , its weird 300m feels real easy and then it gets very hard very quickly
Wayne_CowdreyIcon...20-01-2022 @ 18:09 
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Still got a little bit of strength
Member 400, 22146 posts
Post Edited: 20.01.2022 @ 18:09 PM by Wayne_Cowdrey
EDCLARKE said:
dumbell overhead press (r arm only) 22k x6/6/6
dumbell close grip bench (r arm only) 30k 6/6/6
dumbell bor 30kx10 40kx10/10
dumbell tricep extension 10kx20 15kx8/8
tricep push downs 20k 10/10
pull ups x10 plus5k x8 plus10kx5 plus 15 rest pause with no weight

500m row 1.46
3x3 minute rounds on the heavy bag


Left arm/shoulder injury?
dannyboy73Icon...21-01-2022 @ 17:02 
Mask it or Casket !!
Member 4600, 8166 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Kuk sool won mate.
EDCLARKE said:
cheers Dan mate , sword nd staff sounds interesting , what martial art is that?




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