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cowed77's time to get up!

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cowed77:
week 1 day 1:

squats
some warmup sets.
2 x 4 x 100kg
1 x 4 x 110kg
1 x 3 x 115kg

pullups
4 x 8

walking lunges
3 x 8, with 2 20kg dumbbells.

double arm front raise
3 x 10 x 10kg

hanging straight leg raise
3 x 8

glute bridge raise
3 x 8, 4kg medicine ball

cowed77:
3 X 50m dashes

3 x 50m bounding

3 x 50m high knee jumps

3 x 5 single leg depth jumps off half knee

cowed77:
5 mins on the treadmill to get some blood pumping.

barbell jump squats
2 x 5 x 40kg.

a few warmup sets of squats.
1 x 5 x 100kg
1 x 4 x 105kg
2 x 3 x 110kg

pull-ups
5 x 8

single leg rebounding box jumps
3 x 8

walking lunges
3 x 5(each leg), 17.5kg dumbbell each hand

hanging straight legged leg raises
3 x 10

single leg glute raise
3 x 8, with 4kg medicine ball resting on hip.

cowed77:
week 2 day 2
morning before i went to sleep:

1min fast jog.

3 x 50m dashes, about 70%

3 X bounding, roughly 50m, but only 5 real efforts, some getting into the groove in the beginning.

3 x high knee jumps, 30m

3 x 5 single leg depth jumps off half shin height.

2 x 10 hanging straight legged leg raises.

2 x 5 double leg depth jumps off knee height.

2 x 5 of that jumping and landing on midfoot things.

game tmr, hope i can recover in time.

cowed77:
mini circuit before going off to school and work.

single leg calf raises x10
36 pushups (12 standard, 12 diamond, 12 wide)
1 min plank

4 circuits.

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