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    End of week sessions

    Just finishing out my week at the gym before starting proper training again next week


    03.12.20


    Comp Squats 2:30 rest
    100 x 5
    120 x 5
    130 x 5 x 3
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    Week 3, Day 5

    Tues 01.12.20

    Bodyweight 90.9kg
    Down from 96.6kg 4 and a half weeks ago. Although I think I was pretty damn bloated at that weigh in. Either way I am looking/feeling leaner which is great. Going...
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    Week 3, Day 4

    Monday 30.11.20

    Warm up
    Max air squats in 5 min: 125

    Circuit 1
    2 mins max reps of each exercise
    Chins
    Thrusters 20kg
    WG Press-ups
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    Week 3, Day 3

    29.11.20

    Cardio - Road Cycling
    Distance: 7.57
    Speed: 10.1mph
    Time: 45:05
    Average HR: 148
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    Week 3, Day 2

    Saturday 28.11.20


    Circuit 1 1:00 rest between rounds
    Squat Jumps x 11
    Inverted BW Row x 15
    Hip Raises x 20

    Circuit 2 1:00 rest between rounds
    Depth Jumps x 7
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    Week 3, Day 1

    Wednesday 25.11.20

    Warm up
    Max Press-ups and Hanging Knee-raises
    70 and 25 in 5 mins

    2 min rest

    Circuit 1
    Max reps in 2 mins
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    As I don't have a box at home I'm not using box...

    As I don't have a box at home I'm not using box jumps, I think they are one of the less stressful Plyo movements as they have a soft landing. I also don't have do broad jumps as I have no space in my...
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    Week 2, Day 4

    23.11.20


    Circuit 1 1:30 rest between rounds
    Lunge Jumps x 11 per leg
    Tempo Press-ups 5-1-5 BW x 8
    Hip Raises x 18
    x 4 rounds

    Circuit 2 1:30 rest between rounds
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    I'm focusing on circuit training / plyos / cardio...

    I'm focusing on circuit training / plyos / cardio myself at the moment as UK has gone back into lockdown again. From what I can gather you want to train about 80-90% of your max heart rate for 30...
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    Week 2, Day 3

    Friday 20.11.20

    Warm up
    Max air squats in 5 min
    116


    Circuit
    Max rounds in 30 min
    8 Burpees
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    Week 2, Day 2

    Thursday 19.11.20


    Circuit 1 - 1:30 rest between rounds
    Squat Jumps x 10
    Inverted Row BW x 15
    Hip Raises x 18
    x 4 rounds

    Circuit 2 - 1:30 rest between rounds
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    Week 2, Day 1

    Weds 18.11.20


    Circuit 1 - No rest
    2 mins max reps of each:
    WG Press-ups
    20kg Bag - Floor to Overhead
    V-Sits
    x 4 rounds
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    Week 1, Day 5

    Monday 16.11.20


    Circuit 1 (1:30 rest between rounds)
    Lunge Jumps x 10 each leg
    Inverted Row BW x 15
    V-Sits x 15
    x 3 rounds

    Circuit 2 (1:30 rest between rounds)
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    Week 1, Day 4

    Sunday 15.11.20

    Conditioning

    Circuit 1
    2 mins Chins
    2 mins Split Squats 20kg
    2 mins Press-up floor to chair (core exercise)
    2 mins Thrusters 20kg
    x 3 rounds
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    Week 1, Day 3

    Saturday 14.11.20


    Squat Jumps (1:30 rest)
    BW x 10 x 4
    //
    Press-Ups
    BW x 20 x 4
    //
    Hip Raises
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    Week 1, Day 2

    Friday 13.11.20

    Bodyweight 92.9kg


    Circuit
    4 Chins, 10 V-sits, 10 20kg Bag Thrusters
    8 or 9 rounds (lost count) in 30 min

    Tried to not let my HR drop below 150. Max was about 180
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    Week 10 and New cycle

    W10D4
    Monday 09.11.20

    I forgot the times/reps for this workout

    Circuit 1
    Press ups x max reps x 2 mins
    20kg bag, floor to overhead x max reps x 2 mins
    V-sits x max reps x 2 mins
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    585
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    Week 10, Day 3

    Sunday 09.11.20

    Bodyweight: 94.0kg


    Wife Squats (2:00 rest)
    Wife sitting on my shoulders
    Her bodyweight (about 77.5kg) x 10 x 5

    Chins (1:45 rest)
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    Week 10, Day 2

    Friday 06.11.20

    Lockdown training again. Limited equipment but making it work

    BW 94.4kg
    I was 96.6kg on Sunday which worried me


    Depth Jumps (2:00 rest)
    BW x 10 x 5
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    Week 10, Day 1

    Wednesday 04.11.20

    Last day before UK goes into lockdown for 28 days



    Comp Squats w/belt (5:00 rest between top sets)
    100 x 5
    125 x 5
    150 x 5
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