Belly Buster

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

3:48 is very decent Ed !

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

LOL

oh ned, you need to sort that right out !!!

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

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

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...

1:46 is a very nice 500 ned , so just add a little to that , possibly go for 750 @ 1:50 pace

cheers Dan mate , sword nd staff sounds interesting , what martial art is that?

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

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

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

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

Left arm/shoulder injury?

Kuk sool won mate.