Strength Workout

Heavy workout this morning, well, heavy for me. 

6 x 3-5 reps, 60 secs rest
Deadlift
Bench
Front Squat

Superset
5 x 5 reps, 60 secs rest
tricep extension
bicep curl

Rest

Taken this week very easy, no workouts on Thursday or Friday and only a Forest Fit session Wednesday with a short workout in the afternoon. Feeling a little tired and body needs time to recover. Start duathlon specific training next week for 4 weeks, aiming to do the Swashbuckler duathlon on 28th October. Finished 6th last year and was First Male VET, over 40. Be nice to go and do the same this year, just have to see how the body responds from all the strength work I've been doing. 

Monday motivator

So today, nothing massive, but a good strength workout. 

4 mins of Burpees as
20 secs on, 10 secs off. 

5 x 6, 60 secs rest
Power Cleans - 60kg
5 x 8
Deadlift - 70kg

3 x 10, 25kg db
Single Arm Row
Super slow Press Ups

5 mins of various plank, abs and core holds. 

Evening, a good session of Forest Fit, plenty of quality exercises.

Saturday Ride

Out today for an easy 50. No strength work, rest the body. 
The sun is shining and the forecast is rubbish for tomorrow, so ride while I can. I'm getting soft in my older age! Not going out any more in all weathers, far too sensible! 

Friday

Easy 30 miles on the bike, couple of hills, nothing too taxing, but air temperature down a few degrees, first time for weeks and weeks I had a long sleeve top on, and much needed! 
Legs feeling ok, bit tired from deadlifting a fair bit lately but warmed up after 20 miles and felt pretty good. More of the same over the weekend.

300 Thursday

Another variant on the 300 theme, more cardio this week.

Warm up for 10 mins with various light exercises.

50 Burpees
50 Deadlift with 60kg bar
50 bunny hops (both sides of deck as 1 rep, 100 hops)
50 Bag Lifts( 25kg)
50 Press Ups
50 Kettlebell swings, 20kg bell

Time 18' 15"

Cool down jog for 5 mins.
Stretch


Hard going this morning. Press ups were a real struggle. Bag lift is tough, great for grip strength though.

Last night's turbo session

10 min warm up, increasing gears
5 x 30sec hard, 30 sec easy
5 x 2 min hard, 1 min easy
5 x 30 sec hard, 30 sec easy
5 min cool down.

Power output up, strength work having really positive impact on cycling. :)

Workouts for the week

Monday

Warm up with light jog and dynamic stretches, kettlebell swings.

Back focus. Biceps.

5 x 6 reps, 60 secs rest.

Deadlift, 100kg

Single Arm Row, 25kg db, superslow

Then 3(SS) x 

10 Rows Ups, Olympic Rings

10 SAR,  20kg KB

10 Bicep curls, barbell, 15kg

with 60 seconds rest between each superset.

Wednesday

All over routine with upper body focus.

Warm up, 5 minutes of skipping. 

Then 

2 x 10 deadlift with 40kg

2 x 20 kb swings with 20kg bell. 60 secs rest

3 x 6-8 with 90 secs rest

hang clean - 60kg

10 minutes of pressups on Olympic rings, feet on box, low rings, as

10 reps on a minute, should be to fail.

managed 10, 10, 10, 10, 10, 9, 7, 6, 5, 5

3 x 10 row ups, 60 secs rest.

As you can see I try to balance out each workout. Back focus Monday, Chest focus Wednesday.

Also Monday, I did a 30 mile bike ride at tempo and then Forest Fit session in the evening.

Wednesday, Forest Fit session in the morning, did workout about an hour after that. Press ups on rings to complete failure, unable to push up from the floor in a regular press up position! Job done!! 

Leg Workout

Lower body workout

5 minute warm up

5 x 6-8 reps, 60 secs rest
Squats, 100kg bar
Step Ups, 2 x 20kg jerry cans
Lunges, 60kg bar
Kettlebell swings(30 swings), 20kg bell

cool down and stretch.

Obviously Kettlebell works upper body as well, but I do this mainly to work glutes, hamstrings and core, finding it balances me out with lunges and squats. 
Focus of the session was to work towards going heavy on the squats but being absolutely secure in my form and technique. 

Monday routine

So back in the gym this Monday for a strength session. Short set today. 
After 10 minutes of various warm up moves and some boxing on the bag:

5 x 6-8 reps. 90 seconds rest between sets. 

1. Deadlift 100kg.
2. Bench Press 60kg.

Then:
5 x 60 seconds of bag lifts(25-30kg large army surplus duffle bag(made by me)) - grab bag between legs and from squat start, lift to one shoulder then lower to floor and lift to the other shoulder. 
Count the reps for a minute, then rest for minute in between. Knackering! 
19, 18, 18, 17, 16
5 minute cool down and stretch. 

Nice workout, big compound moves, great for muscle growth and fat burning. 

Forest Fit later this evening, leading the session with Charlie, off to find more logs. Will then bike tomorrow and might even venture into the swimming pool which I have not done for an age. 

300 workout

So here it is, my own '300' Workout. Basically 300 reps in a workout.
Essentially you can pick any 6 exercises and do 50 reps of each. Here's my take on it, good mix of strength cardio training. 

50 Burpees
50 Chest as ( 2x(10 Bench Press, 5 Press ups), 10 Bench) - 40kg barbell
50 Squats - 40kg barbell on back
50 Sit Ups
50 Single Arm Row - 20kg dumbell, 25 reps each side
50 Kettlebell swings - 20kg bell

Time yourself for the circuit. First attempt was a steady 14' 27". I will try this again next week and try and beat the time.