Narrowbacks Training Log
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Rob18/01/14 @ 17:10
18th January
Deadlift
20 x 10 x 2
40 x 10 x 2
55 x 10
65 x 10 x 3
Squat
5 x 5
10 x 5
15 x 5 x 3
Step Ups
8 x 3 (Increased height by 2")
Others
Plank, Side Planks
Deadlift
20 x 10 x 2
40 x 10 x 2
55 x 10
65 x 10 x 3
Squat
5 x 5
10 x 5
15 x 5 x 3
Step Ups
8 x 3 (Increased height by 2")
Others
Plank, Side Planks
Rob20/01/14 @ 19:01
20th January
Narrow Grip Bench
20 x 10 x 2
40 x 8 x 2
55 x 5
72.5 x 5 x 5
Chin Ups
7, 7, 7
Strict Press
20 x 8
30 x 8
37.5 x 8, 8, 7
Others
Rear Delt Flyes
Cuban Rotations
Hanging Crunches
Narrow Grip Bench
20 x 10 x 2
40 x 8 x 2
55 x 5
72.5 x 5 x 5
Chin Ups
7, 7, 7
Strict Press
20 x 8
30 x 8
37.5 x 8, 8, 7
Others
Rear Delt Flyes
Cuban Rotations
Hanging Crunches
Sparrow20/01/14 @ 20:30
Post Edited: 20.01.2014 @ 20:31 PM by Sparrow
Did you keep training since the last log, Rob, or have you just re-started again?Just read the injury saga thread - LOL
Rob21/01/14 @ 18:05
Narrow grips, some partial deadlifts and a run once or twice a week was about the sum of it, had limited equipment and headroom.
So I'm starting a few exercises from scratch, but taking the lower body stuff slowly. I'm sure I could pull quite a bit more, but not sure how safe it would be!
The injury saga thread was not one of my prouder moments
So I'm starting a few exercises from scratch, but taking the lower body stuff slowly. I'm sure I could pull quite a bit more, but not sure how safe it would be!
The injury saga thread was not one of my prouder moments
Rob21/01/14 @ 18:14
21st January
Run: 2.1 miles in 16:34, average pace 7:38 per mile, 258 cals
Windy and raining, pretty grim. Same route as last week but apparently .2 miles longer at a better average pace but slower time. Think my GPS must have been cutting out last week -- using the Nike Plus running app which is pretty cool but obviously can be a little inaccurate if the signal is poor.
Run: 2.1 miles in 16:34, average pace 7:38 per mile, 258 cals
Windy and raining, pretty grim. Same route as last week but apparently .2 miles longer at a better average pace but slower time. Think my GPS must have been cutting out last week -- using the Nike Plus running app which is pretty cool but obviously can be a little inaccurate if the signal is poor.
Sparrow21/01/14 @ 22:25
Rob said:Narrow grips, some partial deadlifts and a run once or twice a week was about the sum of it, had limited equipment and headroom.
So I'm starting a few exercises from scratch, but taking the lower body stuff slowly. I'm sure I could pull quite a bit more, but not sure how safe it would be!
The injury saga thread was not one of my prouder moments
So I'm starting a few exercises from scratch, but taking the lower body stuff slowly. I'm sure I could pull quite a bit more, but not sure how safe it would be!
The injury saga thread was not one of my prouder moments
Yeah, I wasn't having a dig as I know you've lost a load of weight anyway - just interested.
Are you going to attend any winter nets?
Cuddles22/01/14 @ 07:45
Rob22/01/14 @ 08:31
Don't worry Millsy, no offence taken! Nets start in mid-March I think, which is quite late, so might do a bit of solo bowling at the ground in 4-5 weeks if it dries up a bit.
Bowling machines are ace! Think there is usually one available at the nets, need to practice my forward defence for some red inkers.
Bowling machines are ace! Think there is usually one available at the nets, need to practice my forward defence for some red inkers.
Rob22/01/14 @ 19:12
22nd January
Below Knee Deadlift
20 x 10 x 2
40 x 8 x 2
60 x 8 x 2
80 x 8
90 x 8
100 x 8
105 x 8
Deadlift
40 x 8 x 2
50 x 8
60 x 8
70 x 8 x 2
Platform Deadlift
40 x 8
45 x 8 x 2
Others
Steps Up x 8 x 2 (Increased height by 1")
OH Squats x 10 x 3
Side Plank, Plank
Rear Delt Flyes
Enjoying deadlifting again even though they're still very light.
Below Knee Deadlift
20 x 10 x 2
40 x 8 x 2
60 x 8 x 2
80 x 8
90 x 8
100 x 8
105 x 8
Deadlift
40 x 8 x 2
50 x 8
60 x 8
70 x 8 x 2
Platform Deadlift
40 x 8
45 x 8 x 2
Others
Steps Up x 8 x 2 (Increased height by 1")
OH Squats x 10 x 3
Side Plank, Plank
Rear Delt Flyes
Enjoying deadlifting again even though they're still very light.
Rob24/01/14 @ 18:44
24th January
Narrow Grip Bench
20 x 10 x 2
40 x 8 x 2
60 x 5
75 x 5 x 5
Rows
20 x 10
30 x 10
40 x 10
47.5 x 10 x 3
Others
Curls - 35 x 8 x 3
BN Strict Press - 20 x 8 x 3
Rear Delt Fly - 5 x 8 x 2
Cuban Rotations - 1.75 x 15 x 2
Narrow Grip Bench
20 x 10 x 2
40 x 8 x 2
60 x 5
75 x 5 x 5
Rows
20 x 10
30 x 10
40 x 10
47.5 x 10 x 3
Others
Curls - 35 x 8 x 3
BN Strict Press - 20 x 8 x 3
Rear Delt Fly - 5 x 8 x 2
Cuban Rotations - 1.75 x 15 x 2
Rob25/01/14 @ 18:31
25th January
Deadlift
20 x 10 x 2
40 x 10 x 2
55 x 10
65 x 10
75 x 10 x 3
Squat
5 x 5
10 x 5
15 x 5
20 x 5 x 3
Step Ups
8 x 3
Others
Plank, Side Planks
Deadlift
20 x 10 x 2
40 x 10 x 2
55 x 10
65 x 10
75 x 10 x 3
Squat
5 x 5
10 x 5
15 x 5
20 x 5 x 3
Step Ups
8 x 3
Others
Plank, Side Planks
dr_hazbun25/01/14 @ 18:34
Patient work. I'm impressed.
Btw, how can one squat 5, 10 and 15kgs? Do you just hold a plate to your chest and squat?
Btw, how can one squat 5, 10 and 15kgs? Do you just hold a plate to your chest and squat?
Rob25/01/14 @ 18:39
Rob29/01/14 @ 21:57
27th January
Narrow Grip Bench
20 x 10 x 2
40 x 8 x 2
60 x 5
70 x 3
77.5 x 5 x 5
Chin Ups
8, 8,8
Strict Press
20 x 8
30 x 8
40 x 7, 6, 5
Others
Rear Delt Flyes
Cuban Rotations
Injured my left shoulder in this session, felt a tiny bit of pain during one set of strict press but didn't really think anything of it, stiffened up quite bad afterwards though. Still got a bit of pain/limited ROM if I lift my arm up then externally rotate it. Hopefully nothing too serious, but will skip or take next pressing session light.
Narrow Grip Bench
20 x 10 x 2
40 x 8 x 2
60 x 5
70 x 3
77.5 x 5 x 5
Chin Ups
8, 8,8
Strict Press
20 x 8
30 x 8
40 x 7, 6, 5
Others
Rear Delt Flyes
Cuban Rotations
Injured my left shoulder in this session, felt a tiny bit of pain during one set of strict press but didn't really think anything of it, stiffened up quite bad afterwards though. Still got a bit of pain/limited ROM if I lift my arm up then externally rotate it. Hopefully nothing too serious, but will skip or take next pressing session light.
Rob29/01/14 @ 21:58
Post Edited: 29.01.2014 @ 21:58 PM by Rob
28th JanuaryRun: 2.1 miles in 15:57, average pace 7:17 per mile, 259 cals
Much improved on last week, ran the last few hundred metres at a very good pace.