View All Posts: Bokers
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| » Bokers Training Log (Go to post) | 29-08-2017 @ 10:42 | ||
| Built up to a slightly unplanned 100K/62M cycle. Back to lifting too this week when this cold goes. | |||
| » Bokers Training Log (Go to post) | 27-06-2017 @ 15:21 | ||
| Got up to doing a couple of hours / 30 miles. Bringing the gym back in for some quick lunchtime sessions. Today's: Cycle + warmup. Squats 20, 40, 70kg x 5 80kg x 5 x 5 Felt good to get the bar moving again. More to come. | |||
| » Bokers Training Log (Go to post) | 19-04-2017 @ 20:49 | ||
| Started cycling, half hour 9 mile rides at the moment, building up. | |||
| » Bokers Training Log (Go to post) | 04-04-2017 @ 10:16 | ||
| Feel like poop but it was better to go than not. Cycle OHP 20, 40kg x 5 50kg x 5 x 5 Squat 50kg x 5 x 5 | |||
| » Bokers Training Log (Go to post) | 01-04-2017 @ 16:01 | ||
| 5k/3mile mile bike ride to 5k/3 mile park run to 5k/3mil ride home... I would like to say run but it was around 50/50 walk and run. I won't get better without trying it though. Oddly felt quite good on the uphill sections rather than the flat or down. Quite a lot of cardio, for me anyway. | |||
| » Bokers Training Log (Go to post) | 29-03-2017 @ 10:01 | ||
| Feeling rough, lighter session. 10km bike. Warmup. Lat pulldown 50kg x 10 x 3 DB row 25kg x 10 x 3 Ab floor. | |||
| » Bokers Training Log (Go to post) | 23-03-2017 @ 14:23 | ||
| Cycle + warmup. Getting faster at 5K on the bike. Benchpress 20, 50, 70kg x 5 90kg x 5, 6, 6, 5 Cable triceps 65kg x 10 x 3 Curls 12.5kg x 10, 10, 6 | |||
| » Bokers Training Log (Go to post) | 22-03-2017 @ 10:23 | ||
| Cycle + warmup. Missed a couple of bits off of the warm up, silly. Also, cycled 5k at a higher resistance and faster, too eager. Squats 20, 50, 70, 90kg x 5 112.5kg x 5, 5, 5, 2 RDL with pivot bar 60kg x 10 x 3 Some abs. | |||
| » Bokers Training Log (Go to post) | 18-03-2017 @ 08:22 | ||
| Yesterday Cycle + warmup Deadlifts 60, 90, 120, 140kg x 5 160kg x 3 x 3 DB row over bench 20kg x 5, 27.5 kg x 5, 5, 5 30kg x 5 (one side at a time). | |||
| » Bokers Training Log (Go to post) | 15-03-2017 @ 09:50 | ||
| Cycle + warmup. Bench press 20, 60, 80kg x 5 jumps too big and/or not enough warmup for me. 90kg x 5 x 4 Would have been easier if the warmup was longer. Assisted dips Stack -5 x 5 x 4 Decreasing assistance week on week! Assisted chinups Stack -5 x 2 x 2 Testing how where I am. Not too bad. Curls 12.5kg x 10, 10, 5 | |||
| » Bokers Training Log (Go to post) | 14-03-2017 @ 09:09 | ||
| Cycle + warmup. Squats 20, 50, 80, 100, 110, 115kg x 5 Lat pulldown 70kg x 5 x 3 Mobility and roller. Feeling better after the weekend. | |||
| » Bokers Training Log (Go to post) | 13-03-2017 @ 20:57 | ||
| Saturday Played rugby, watched England, ate all of the Chinese food. Sunday Swim and sauna. Today Cyclle + warmup OHP 20, 30, 40, 50, 60kg x 5 RDL 60kg x 8 x 3 BOR 40kg x 8 x 3 Hack squat BW x 12 x 3 Foam roller and mobility. Stiff/sore from playing Saturday still so just trying to recover. | |||
| » Bokers Training Log (Go to post) | 08-03-2017 @ 09:54 | ||
| Yesterday Cycle + warmup. Bench 20, 60kg x 5 75kg x 10, 10, 6, 10 (plan was 3x12) Row 62.5kg x 12 x 3 Incline DB press 30kg x 5 x 3 Felt like poo. Just got through it. | |||
| » Bokers Training Log (Go to post) | 28-02-2017 @ 09:51 | ||
| Cycle + warmup. Squats 20, 60, 90kg x 5 107.5kg x 5 x 5 Deadlift 70, 110, 130, 147.5kg x 5 Pouring after that! Didn't have time for the rest | |||
| » Bokers Training Log (Go to post) | 27-02-2017 @ 09:54 | ||
| Saturday Cycle + warmup Squats 20, 50, 80kg x 5 100kg x 8, 8, 4 Leg press 60kg x 10 100kg x 12, 12, 12 This morning Cycle + warmup Bench press 20, 50, 70kg x 5 87.5kg x 5, 5, 5, 5, 5 BOR 20kg x 10 62.5kg x 5, 5, 5, 5, 5 OHP 20kg x 10 52.5kg x 5, 5, 5, 4, 3 Assisted chinup -stack x 4 x 4 | |||