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Training Log

Started by DannyT, January 13, 2014 · 7 Replies · 17 Views

DannyT

Week 1 Day 1:

 

Bent Hollow Hold              

30 secs, 25 secs, 15 secs    

 

Arch Body Hold               

10 secs, 12 secs, 12 secs   

 

Scapular Shrug

15 x 3                 

 

Incline Pushup

15 x 5

 

Deck Squat

10 x 3

 

Tuck Up

15 x 3

 

Hinge Row

15, 10, 12

DannyT

Week 1 Day 2:

 

Bent Hollow Hold              

3 x 12 secs

 

Arch Body Hold               

3 x 12 secs

 

Scapular Shrug

5 x 15              

 

Incline Pushup

5 x 15

 

Hinge Row

4 x 12

 

Deck Squat

5 x 10

 

Tuck Up

5 x 10

DannyT

Week 1 Day 3:

 

Bent Hollow Hold              

5 x 12 secs

 

Arch Body Hold               

3 x 12 secs

 

Scapular Shrug

5 x 15              

 

Pushup

4 x 15

1 x 10

 

Hinge Row

1 x 15

3 x 12

 

Deck Squat

5 x 15

 

Tuck Up

5 x 12

 

 

Progress overall. I'm getting leaner, not as fast as I'd like to but it's progress. Strength is definitely going up.

DannyT

Week 1 Day 4:

 

Barbell Squat

BW x 20

Bar (20kg) x 5 x 2

30 x 3

40 x 2

50 x 2

65 x 2

70 x 5 x 3

 

Dumbbell Row

10 x 20

15 x 10

20 x 5

25 x 5 x 5

 

Dumbbell Incline Press

10 x 20

15 x 10

20 x 5 x 4

DannyT

Week 1 Day 5:


 


Bent Hollow Hold              


3 x 24 secs


 


Arch Body Hold               


5 x 12 secs


 


Scapular Shrug (Warm up)


1 x 10


Forearm Plank


5 x 60 secs


 


Incline Pushup (Warm up)


1 x 10             


Pushup


5 x 15


 


Hinge Row


4 x 15


 


Deck Squat (Warm up)


1 x 10


Cossack Squat


3 x 10


 


Tuck Up


3 x 15


DannyT

Week 1 Day 2:


 


Tripod


5 x 60 secs


 


Bent Hollow Hold              


4 x 36 secs


 


Arch Body Hold               


3 x 24 secs


 


Plank


5 x 60 secs


 


Pushup


5 x 15


 


Hinge Row


1 x 15


3 x 12


 


Cossack Squat


5 x 10


 


Tuck Up


4 x 12


 


Starting GST again. Going to be consistent this time and try to not lose focus. Also adding in Handstand work in. 


DannyT

Cossack Squat

5 x 10

 

Leg Press

0kg x 10

40kg x 12 x 3

 

Leg Extension

10kg x 10

5kg (per leg) x 12 x 2

 

Leg Curl

34kg x 12 x 3

DannyT

10th February 2016 - Week 1 Day 1

 

Bent Hollow Hold - 3 x 12s

Cat Cow - 3 x 5r

 

Plank - 5 x 60s

Straddle Modified Reverse Hyper - 5 x 5r

 

Ring Dips - 3 x 3r

Prone Capsule Static - 3 x 30s

 

Hinge Row - 12, 8, 8

Lat Lean - 3 x 30s

 

 

 

 

 

11th February 2016 - Week 1 Day 2

 

Tuck Up - 5 x 15r

Stiff Legged Windmill - 5 x 5r

 

Russian Twist - 5 x 30r

Hip Circle - 5 x 5r

 

Side to Side Squat - 5 x 10r

Inside Squat - 5 x 5r

 

Lunge - 10kg x 5