Thu 28th Apr
Apr 28
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Fri 29th Apr
Apr 29
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Sat 30th Apr
Apr 30
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Sun 1st May
May 1
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Mon 2nd May
May 2
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Tue 3rd May
May 3
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Wed 4th May
May 4
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4.9mi ,
1:30:00
Walk - Hiking
couple of days walks combined
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0mi ,
45:00
Cross - Gym
Bb OH Press: 5 * 20, 30; 3 * 5 * 50kg Front DB shoulder raise : 3 * 12 * 12.5kg dbs Side DB shoulder raise : 3 * 12 * 12.5kg dbs Battle Ropes: 3 * 40s
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0mi ,
1:00:00
Cross - Gym
Back Squat: 5 * 20,70; 3 * 5 * 105kg Front Squat: 3 * 8 * 65kg Calf Raise: 3 * 20 * 75kg Fwd Lunge: 4 * 16 Bwd Lunge: 4 * 14 (Lunges done with #45 sbag
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0mi ,
1:00:00
Cross - Gym
Bench Press: 5 * 20, 60, 5 * 5 * 82.5kg Floor Press: 3 * 8 * 70kg Incline Bench Press: 3 * 12 * 45kg Feet elevated Dips: 3 * 12 Prowler Push: 3 * 20m * 75kg
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Thu 5th May
May 5
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Fri 6th May
May 6
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Sat 7th May
May 7
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Sun 8th May
May 8
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Mon 9th May
May 9
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Tue 10th May
May 10
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Wed 11th May
May 11
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2.9mi ,
56:52
Walk - Hiking
Split Summary === 1) 1.89m - 38:12(20:14/m) 91/111bpm [1842b/mi] 182cal 57/68rpm 2.96/4.4mph 2) 1.04m - 18:40(17:55/m) 98/115bpm [1755b/mi] 96cal 56/60rpm 3.35/4.13mph
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0mi ,
1:00:00
Cross - Gym
Deadlift: 5 * 20,70,110; 3 * 5 * 145kg Pull-ups: 3 * 8 Bent Over Row U/hand grip: 3 * 12 * 50kg BB drag Curl: 15,15,10 (this really doesn't;t agree with me) KB Swing: 5 * 20 * 16kg
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2.1mi ,
39:09
Walk - Hiking
Split Summary === 1) 0.5m - 9:47(19:39/m) 87/102bpm [1710b/mi] 44cal 56/61rpm 3.05/8.33mph 2) 1.61m - 29:22(18:16/m) 91/119bpm [1662b/mi] 138cal 57/61rpm 3.29/4.68mph
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0mi ,
1:00:00
Cross - Gym
Back Squat: 3 * 20,70, 3 * 5 * 105kg Front Squat: 3 * 8 * 65kg Calf Raise: 3 * 20 * 75kg Fwd Lunge: 4 * 16 Bad Lunge: 4 * 16 (Lunges with #45 sandbag)
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3.4mi ,
1:10:00
Walk - General
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1.8mi ,
37:36
Walk - Hiking
Split Summary === 1) 1.79m - 37:36(21:03/m) 96/113bpm [2020b/mi] 202cal 57/106rpm 2.85/4.78mph
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0mi ,
1:00:00
Cross - Gym
Bench Press: 5 * 20, 50, 75, 4 * 85, 4 * 5 * 80kg Incline Bench Press: 47.5kg * 12, 12, 8 Feet Elevated dips: 3 * 12 DB Fly: 15 * 16kg, 20, 15 * 14kg, 20, 20 * 12kg dbs Wide Hand Pushup: 4 * 15, 11
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1.7mi ,
34:02
Walk - Hiking
Split Summary === 1) 1.66m - 34:02(20:33/m) 97/116bpm [1994b/mi] 187cal 56/63rpm 2.92/6.22mph
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0mi ,
1:00:00
Cross - Gym
Deadlift: 5 * 20, 70, 110, 3 * 5 * 140kg Bent Over BB Row: 8 * 50, 55, 60kg Wide Grip Pull-ups: 3 * 8 Farmers Walk: 5 * 25m with 30kg dbs Shrugs: 22kg dbs * 15; 14kg dbs * 20, 15: 10kg plates * 15, 20 (never really done shrugs before so playing about to get to what might work for 5 * 20 - more a problem with fatigue kicking in than the weights per se)
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Thu 12th May
May 12
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Fri 13th May
May 13
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Sat 14th May
May 14
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Sun 15th May
May 15
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Mon 16th May
May 16
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Tue 17th May
May 17
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Wed 18th May
May 18
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2mi ,
48:21
Walk - Hiking
Split Summary === 1) 2m - 48:21(24:11/m) 91/121bpm [2201b/mi] 241cal 57/63rpm 2.48/4.47mph
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0mi ,
45:00
Cross - Gym
Incline DB Curl: 3 * 12 Seated DB Drag Curl: 3 * 12 (proper) Dips: 3 * 8 Tricep Pushdowns: #454 * 20, 20; #40 * 20, 25 E-Z bar lying Tricep Extensions: 15, 20, 20, 25
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0mi ,
1:00:00
Cross - Gym
Back Squat: 5 * 20, 70; 3 * 5 * 105kg Leg Press: 3 * 8 * 120kg Calf Raise: 3 * 20 * 75kg Bulgarian Split Squat: 3 * 20 * BW Walking Lunge: 4 * 22 * BW Reverse Lunge: 4 * 20 * BW
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1.5mi ,
27:48
Walk - Hiking
Split Summary === 1) 1.51m - 27:48(18:21/m) 89/114bpm [1633b/mi] 132cal 56/58rpm 3.27/5.03mph
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3.2mi ,
1:03:11
Walk - Hiking
Split Summary === 1) 3.2m - 1:03:11(19:45/m) 80/97bpm [1581b/mi] 222cal 55/61rpm 3.04/4.61mph
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2.1mi ,
42:00
Walk - Hiking
Split Summary === 1) 2.1m - 42:00(19:59/m) 100/127bpm [1999b/mi] 252cal 57/119rpm 3/7.58mph
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0mi ,
1:00:00
Cross - Gym
Bench Press: 8 * 20, 50; 5 * 5 * 80kg Incline Bench Press: 3 * 12 * 47.5kg Dips: 3 * 10 DB Fly: 5 * 15 * 12kg dbs (25 on last set)
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Thu 19th May
May 19
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Fri 20th May
May 20
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Sat 21st May
May 21
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Sun 22nd May
May 22
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Mon 23rd May
May 23
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Tue 24th May
May 24
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Wed 25th May
May 25
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2.9mi ,
54:23
Walk - Hiking
Split Summary === 1) 2.92m - 54:23(18:38/m) 95/119bpm [1771b/mi] 283cal 57/62rpm 3.22/4.74mph
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0mi ,
1:00:00
Cross - Gym
Deadlift: 5 * 20,70,110; 3 * 5 * 145kg/#319 Bent Over Row: 3 * 8 * 60kg Wide Grip Pull-ups: 3 * 8 Farmers Walk: 5 * 25m * 30kg dbs Shrug: 5 * 20 with 10kg plates
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2.6mi ,
54:32
Walk - Hiking
Split Summary === 1) 2.61m - 54:32(20:55/m) 89/106bpm [1861b/mi] 242cal 57/64rpm 2.87/5.93mph
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0mi ,
50:00
Cross - Gym
Pull-up (neutral grip): 3 * 5 Incline DB Curl: 3 * 12 * 10kg dbs Seated Drag Curls: 3 * 10 * 10kg dbs Dips: 3 * 8 Tricep Push Down: #45 - 20, 20, 15, 15 EZ Bar Lying Tricep Extensions: 4 * 15 (last set 20)
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0mi ,
1:00:00
Cross - Gym
Back Squat: 5 * 20, 70; 3* 5 * 110kg Leg Press: 3 8 8 * 130kg Calf Raise: 3 * 20 * 60kg plus hack squat rstarting resistance - 47.5kg) 5rds: 16 Walking Lunge (20kg bag), 4 Burpee Med ball throw (12kg)
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2.7mi ,
51:41
Walk - Hiking
Split Summary === 1) 2.72m - 51:41(19:00/m) 98/151bpm [1862b/mi] 279cal 57/101rpm 3.16/4.11mph
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0mi ,
1:00:00
Cross - Gym
Bench Press: 5 * 20, 60, 4 * 5 * 80kg; 5 * 85kg Incline Bench Press: 3 * 10 * 50kg Dips: 3 * 10 Wide arm push-ups: 4 * 15 Med Ball Clean and throw over shoulder: 4 * 16 * 15kg
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2.8mi ,
51:38
Walk - Hiking
Split Summary === 1) 2.76m - 51:38(18:43/m) 95/121bpm [1778b/mi] 266cal 57/62rpm 3.21/4.28mph
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0mi ,
1:00:00
Cross - Gym
Deadlift: 5 * 20, 70, 110; 3 * 5 * 145kg Bent Over Row: 3 * 8 * 65kg Wide Grip Pull-up: 3 * 8 Farmers walk: 5 * 25m * 30kg dbs Ball Slams: 4 * 15 * 12kg
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