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Post by Rehband on Mar 3, 2013 20:34:59 GMT -5
Haven't trained in awhile, starting a new log may shame me into action.
Squat: 70kgx6, 90kgx3, 120kgx3, 125kgx3, 130kgx3(x2), 137.5kgx3. Jks from rack: 70kgx3 (x10). Snatch: 20kgx3, 40kgx3(x2), 50kgx3(x2).
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Post by Rehband on Mar 9, 2013 14:39:30 GMT -5
07 March 13
Squats: 20kgx10, 70kgx6, 100kgx6, 120kgx6, 125kgx6, 130kg. Pull Ups: BWx6 Cardio: 3 miles/30 minutes.
09 March 13
Squats: 20kg x10(x2), 70kgx6, 90kgx6, 100kgx6, 110kgx6, 120kgx6, 125kgx6. PU: BWx6 (x3 sets). Bench: 60kgx10(x4 Sets).
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Post by McLifter on Mar 10, 2013 19:51:56 GMT -5
It's good to see you back at it Al. Keep on Truckin!!
Brock ;D
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Post by Rehband on Mar 11, 2013 17:23:32 GMT -5
Thank you for the kind words Brock. Your progress has been an inspiration.
11 March 2013 Cardio: 3.22 miles/30 minutes.
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Post by McLifter on Mar 13, 2013 18:37:17 GMT -5
Is there an annual fitness test in your future? McLifter
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Post by Rehband on Mar 16, 2013 14:08:29 GMT -5
Will have to do one before September Brock ; we have a new format that I'll have to read up on (new testing exercises). Including some cardio just to build up endurance.
16 March 2013 Pull ups: BWx8 Abs: BWx33(x2) Snatch: 40kgx5, 50kgx5, 55kgx5(x3). Squat: 70kgx5, 100kgx5, 110kgx6, 115kgx6, 120kgx 6 (x2) Bench: 60kgx6, 70kgx6, 80kgx6, 85kgx6, 90kgx2, 95kg.
18 March 2013
Snatch: 40 kgx3, 50kgx2(x2), 50kg x3 (x6), 70kg (x2). Bench: 60kgx6(x5). PU: BWx8.
March 24 Snatch: 40kgx5(x3), 50kgx3, 60kgx3, 65kgx2, 70kg CJ: 70kg, 80kg, 90kg. Cardio: 3.1 miles/30minutes
March 25 Bench: 60kgx6, 70kgx6, 80kgx6, 85kgx6, 90kgx3, 95kgx2, 100kg. Cardio: 5.1miles/60 minutes.
March 27 Snatch: 50kgx5, 50kgx3, 55kgx3, 60kgx3, 65kgx3, 70. CJ: 70kg, 80kg, 92.5kg. Cardio: 3.5 miles/30 minutes.
April 28 Bench: 20kgx8, 60kgx8, 70kgx8, 80kgx6 (x3), 95kgx2 (x3). Snatch: 20kgx5, 40kgx6(x2), 60kgx2, 65kgx2 (x3), 70kg (x5), 75kg, 76kg. Squat: 100kgx6(x5). Cardio: 1.5 miles/12:22 minutes.
April 29 Cardio: 3.76 miles/30 minutes (includes 2 miles/ 15 minutes) April 30 Cardio: 6.25 miles/60 minutes May 18 Cardio: 3.48 miles/30 minutes (2miles/15 minutes). May 19 Cardio: 3.5 miles/30 minutes (includes 1.5 miles/10:31 minutes) May 20 Cardio: 1.5 miles/9:56 minutes 31 push-ups, 33 situps.
May 21 CJ: 60kg (x10), 84kg x4. Snatch: 20kgx5(x2), 43kgx5 (x2), 50kgx3(x3). Bench: 60x10 (x4). PC:60kgx5 (x6).
May 22 Cardio: 6.26 miles/1 Hour
May 24
Bench: 20kgx5, 70kgx3, 75kgx3, 80kgx3, 85kgx3, 90kgx2(x5 Sets), 95kg (x2), 90kg, 70kgx5 (x6).
Squat: 70kgx5, 120kgx2(x10).
May 25 Cardio: 5.5miles/1 hour (includes 3.83 miles/ 30 minutes)
May 27 Force Fitness Test
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Post by Rehband on Jun 1, 2013 15:51:49 GMT -5
June 1
Bench: 20kgx8, 60kgx6(x2), 65kgx6(x2), 70kgx6, 75kgx6, 77.5kgx6, 80kgx4, 82.5kgx4, 84.5kgx4, 86kgx3, 90kgx2 (x4 sets), 95kg.
MP:50kgx2(x6)
Manta Ray Squat: 120kg x2 (x12 sets) (30-45 second rest between sets).
Bench: 80kg x2(x6)
JFR:70, 80kg, 90kg PU:BWx6.
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Post by Rehband on Jun 2, 2013 18:47:14 GMT -5
June 2
KB Swing: 35lbs x10 + stretch
Snatch: 20kgx6, 40kgx5(x2 Sets), 50kg x3 (x3), 60kgx3, 65kgx2, 70kg (x4). CJ: 70kg, 90kg (x2).
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Post by Rehband on Jun 3, 2013 19:10:53 GMT -5
June 3
Bench: 20kgx6, 88kgx2 (x6 sets). Manta Ray Squat: 20kgx10, 120kg x3 (x10 sets). Bench (with a pair of 27 lb chains): 65kg x6 (x5 sets). Deadlift: 140kgx2 (x6), 150kg x2 (x2).
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Post by Rehband on Jun 6, 2013 15:07:39 GMT -5
June 6
Bench: 20kgx8, 88kgx3 (x 10 sets). Manta ray squat: 120kgx2 (x15 Sets). Bench: 65kg (with pair of 27lb chains) x6 (x 5 sets).
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Post by Rehband on Jun 7, 2013 17:14:25 GMT -5
June 7
Bench: 60kgx6, 88kgx2 (x6 sets), 88kgx5 (x3). Manta Ray squat: 120kgx3 (x6 sets).
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Post by Rehband on Jun 9, 2013 13:41:28 GMT -5
June 9
Bench : 135lbs x5, 155x5, 195x4(x6).
Manta ray squat: 135lbs x6, 275lb x2(x6 ), 315lbs.
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Post by Rehband on Jun 12, 2013 21:36:33 GMT -5
June 12
Manta ray squat : 135lbs x6, 265lbs x4 (x6), 265lbs x6.
Bench : 135lbs x6, 195x4 (x6).
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Post by Rehband on Jun 13, 2013 19:41:44 GMT -5
June 13
Manta ray squat :45 lbs x10, 135lbs. x6, 265lbs x2(x6 ). Bench : 45 lbs x 10, 195lbs x2 (x6 ).
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Post by Rehband on Jun 15, 2013 18:36:26 GMT -5
June 15
Bench : 45 lbs x5, 135lbs x5, 195lbs x5(x6 sets).
Manta ray squat : 45 lbs x5, 135lbs x5, 265lbs x5(x6 ).
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