Monday, 29 May 2017

Going for it now - feel the burn? everything burns...

Its now less than 2 weeks until Barcelona, which means my training just notched up a ramp. I have quite a way to go still to get anywhere near target weight, but that doesn't mean I am going to ease up - I can still make improvements if I keep going for the next 2 weeks.

Here is today's gruelling session:

  • 0.2 mile warm up walk on treadmill
  • 50 star jumps
  • 50 knee up jumps
  • 50 punches with weights
  • Shoulder routine:
    • 5 sets of 2 arm rotations forward and back each arm with weight
    • Military dumbbells - warm up set of 10, then 4 sets - 2 x 12 reps, 2 x 10 reps
    • 90 degree lateral raise - 2 x 15 reps, 1 x 10 reps, drop set 1 x 15 reps
    • arnold campbell dumbbell press - 3 sets of 12 reps
    • front raises - 3 x 20 alternating, 1 x 10 alternating plus doubles
    • dumbbell upright rows - 3 x 20 reps, 1 x 24 reps 
  • 0.2 mile jog on treadmill
  • 500 abs
  • 50 squat jumps
  • 30 burpees
  • 60 squats
  • 40 dog leg raises
  • 40 donkey leg raises
  • 0.3 mile jog
  • 50 butt kicks
  • kettle bell swings - 15 reps at 12kg, 2 x 12 repa at 16kg, 1 x 11 reps at 16kg
  • 50 push ups
  • 50 tricep dips
  • 14 kneeling to upright lunges with weights
  • side to side lengths with side lunges - 10 lengths
  • 20 inner thigh pulses 
  • 15 front kicks each leg
  • 20 inner thigh raise
  • 20 outer thigh raise
  • 20 sumo squat on raised step box
  • 6 plank walks
  • 5 minutes on stepper
  • 50 ski walk jumps
  • 50 box burpees
  • 10 knee lifts on 2 step boxes per leg
  • 10 box squat jumps
  • 0.6 mile run / sprint
Phewf!