klees journal
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klee27/01/13 @ 15:20
Kind of a f**k about session today!
Log- 70 x 2
70 x 2
70 x 2
72.5 x 2
75 x 2 double bp
80 x 1 new pb (body weight)
80 x 1 fail
Farmers
80- 15m
100- 10m
Farmers medley
100 farmers 15m then duck walk (hard as f**k as am only a foot talk)
Dumbell
53 x 1 almost still a fail tho
Need to work hard on the moveing events as am pants at the minute.
Tuesday - squat, deadlift, rows and single arm rows for reps minimum of 3.
Thursday- bench, incline bench, triceps, face pulls and srug for reps min of 3
Friday- squat, deadlift, biceps, millitay press sit ups min of 3
Saturday - rugby match
Sunday - strong man
That's the week planed
Log- 70 x 2
70 x 2
70 x 2
72.5 x 2
75 x 2 double bp
80 x 1 new pb (body weight)
80 x 1 fail
Farmers
80- 15m
100- 10m
Farmers medley
100 farmers 15m then duck walk (hard as f**k as am only a foot talk)
Dumbell
53 x 1 almost still a fail tho
Need to work hard on the moveing events as am pants at the minute.
Tuesday - squat, deadlift, rows and single arm rows for reps minimum of 3.
Thursday- bench, incline bench, triceps, face pulls and srug for reps min of 3
Friday- squat, deadlift, biceps, millitay press sit ups min of 3
Saturday - rugby match
Sunday - strong man
That's the week planed
klee30/01/13 @ 21:13
Good gym session tonight
Squats 60 x 2 x 5
80 x 2 x 5
100 x 3 x 3 this was my work set
105 x 2 x 3
110 x 2 x 3
115 x 1 x 3. New pb could of done more but a 10kg pb is good enough for one night.
Bent over rows 40 x 3 x 10
60 x 5 x 5
80 x 1 x 2
Face pulls. 15 x 5 x 5
Bicep curls and abs
20minute cardio 10min row machine 10minute power walk with weight vest on 13% incline on 5.0
All in all good session, bench tomorrow!
Squats 60 x 2 x 5
80 x 2 x 5
100 x 3 x 3 this was my work set
105 x 2 x 3
110 x 2 x 3
115 x 1 x 3. New pb could of done more but a 10kg pb is good enough for one night.
Bent over rows 40 x 3 x 10
60 x 5 x 5
80 x 1 x 2
Face pulls. 15 x 5 x 5
Bicep curls and abs
20minute cardio 10min row machine 10minute power walk with weight vest on 13% incline on 5.0
All in all good session, bench tomorrow!
klee31/01/13 @ 07:04
Cheers pads doing as ya said and reping them, that 115 felt easy I think I could have got a 120 but a 10kg pb is enough in one session haha.
Thanks ben kinda nicked your idea of doing a minimum of 3 a set
Thanks ben kinda nicked your idea of doing a minimum of 3 a set
klee02/02/13 @ 19:56
Friday session
Dumbells.. 22 x 10
30 x 3
35 x 3
Bench. 60 x 5
70 x 3 x 3
75 x 2
Shoulder press. 28 x 5
30 x 5 x 5
Frount raise 20kg x 8 x 5
Dead lifts 40 x 5
80 x 3
120 x 1
140 x 1
160 x 1
180 x 1
185 x 1 pb!!!
Cross trainer 30minutres
Row machine 30minutes in 15kg vest
Dumbells.. 22 x 10
30 x 3
35 x 3
Bench. 60 x 5
70 x 3 x 3
75 x 2
Shoulder press. 28 x 5
30 x 5 x 5
Frount raise 20kg x 8 x 5
Dead lifts 40 x 5
80 x 3
120 x 1
140 x 1
160 x 1
180 x 1
185 x 1 pb!!!
Cross trainer 30minutres
Row machine 30minutes in 15kg vest
klee03/02/13 @ 17:16
Sunday session
Abit of a crap session didn't do much need a comp a novice under 90 I think!!!
Well to day squat, 60 x 5
60 x 5
80 x 5
80 x 3
100 x 3
100 x 3
100 x 3
110 x 3
120 x 3 new pb
Log 70 x 3 3
70 triple
75 sinfgle
80 clean.
Like I said a wank session!!!
Abit of a crap session didn't do much need a comp a novice under 90 I think!!!
Well to day squat, 60 x 5
60 x 5
80 x 5
80 x 3
100 x 3
100 x 3
100 x 3
110 x 3
120 x 3 new pb
Log 70 x 3 3
70 triple
75 sinfgle
80 clean.
Like I said a wank session!!!
Didn't realise you had dodged doing any running about stuff... but strong static session, squats have come on leaps and bounds.
klee03/02/13 @ 17:24
klee said:Cheers ben.. Still a long way to go on it to be were I want!.. What ya mean by double pen?
Double penetration - same post appeared twice.
klee03/02/13 @ 17:59
klee04/02/13 @ 09:20
klee08/02/13 @ 21:27
Tuesday,
Dead lift. 60kg x 5, 100kg x 5, 120 x 5, work sets 140kg (strap and beltless) 5 sets of 5.
WOD
40kg clean and press
Ring pull ups
Ring push ups
5 sets of 4reps on each aparatous
WOD 2
20kg kettlebell swings
Berp-eas
3 sets of 10 on each
Thursday
Free weights to warm up
Bench 60kg x 5 work sets, 70 5 sets of 3
Incline bench 60kg 5 sets of 3
Face pulls, 12.5kg 3sets 10
Band pull downs (like cable pull downs)
3 sets of 10
Friday
Squat, 60kg x 5, worksets, 100kg 5 sets of 5 and 110kg 3 sets of 3
Lunges 60kg 5 sets of 4
Calf raises, 100kg 5 sets of 3
Abs to finish!!
Dead lift. 60kg x 5, 100kg x 5, 120 x 5, work sets 140kg (strap and beltless) 5 sets of 5.
WOD
40kg clean and press
Ring pull ups
Ring push ups
5 sets of 4reps on each aparatous
WOD 2
20kg kettlebell swings
Berp-eas
3 sets of 10 on each
Thursday
Free weights to warm up
Bench 60kg x 5 work sets, 70 5 sets of 3
Incline bench 60kg 5 sets of 3
Face pulls, 12.5kg 3sets 10
Band pull downs (like cable pull downs)
3 sets of 10
Friday
Squat, 60kg x 5, worksets, 100kg 5 sets of 5 and 110kg 3 sets of 3
Lunges 60kg 5 sets of 4
Calf raises, 100kg 5 sets of 3
Abs to finish!!