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  1. #1651
    Ruslting Jimmies JamesA1990's Avatar
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    JamesA1990 is online now
    4/1/2021


    Assault Bike
    5 mins


    Plyo Push up
    Bw x 5
    Bw x 5
    Bw x 5
    Bw x 5
    Bw x 5


    Incline DB Bench
    37.5 kg x 5
    37.5 kg x 5
    37.5 kg x 5
    37.5 kg x 5


    Trap Bar Deadlift
    175 kg x 4
    175 kg x 4
    175 kg x 4


    Circuit: Repeat 5x. Time: 11 mins. Rest 45 seconds after each round
    Prowler Sprint + 60 kg x 20m
    Farmers Carry 40 kg ea x 20m
    Rowing Machine Sprint: 20 sec
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  2. #1652
    Ruslting Jimmies JamesA1990's Avatar
    Join Date: Jul 2011
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    5/1/20 Some conditioning work


    Jog
    850m. Pace: 4:34 / km


    Sprint 100m (every minute on the minute)
    8 x 100m
    Twinkcel fitness log
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  3. #1653
    Ruslting Jimmies JamesA1990's Avatar
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    6/1/21 The plyo jumps felt good, and fun. 6 x 15 sec sprints on the assault bike sounds pathetic but my god the lactic acid build up @ the 10 sec mark is intense



    Rowing Machine
    5 mins - 1278 m


    Depth Jump (Height)
    Bw x 5
    Bw x 5
    Bw x 5


    Kneeling Broad Jump (Distance)
    Bw x 5
    Bw x 5
    Bw x 5


    Power Clean
    80 kg x 2
    70 kg x 3
    70 kg x 3
    70 kg x 3
    70 kg x 3
    70 kg x 3


    Landmine Press
    20 kg x 8
    20 kg x 8
    20 kg x 10


    DB Curls
    20 kg x 8
    20 kg x 8
    20 kg x 8


    Assault Bike (15 sec sprint, 60 sec recovery)
    6 x 15 sec sprints
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  4. #1654
    why are you gay envisu's Avatar
    Join Date: Apr 2014
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    envisu is offline
    very nice
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  5. #1655
    Ruslting Jimmies JamesA1990's Avatar
    Join Date: Jul 2011
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    JamesA1990 is online now
    Originally Posted by envisu View Post
    very nice
    very nice
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  6. #1656
    Ruslting Jimmies JamesA1990's Avatar
    Join Date: Jul 2011
    Location: Australia
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    JamesA1990 is online now
    8/1/21


    Drop Jumps to Box Jump (quick feet)
    Bw x 5
    Bw x 5
    Bw x 5
    Bw x 5
    Bw x 5


    SSB Squat
    105 kg x 4
    125 kg x 3
    125 kg x 3
    125 kg x 3


    Plyo Push ups
    Bw x 5
    Bw x 5
    Bw x 5
    Bw x 5


    Push Press /w Power Clean
    60 kg x 4
    60 kg x 4
    60 kg x 4
    60 kg x 4


    Then ran 770m before quitting as it was 41 degrees fml
    Last edited by JamesA1990; 01-08-2021 at 08:08 AM.
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  7. #1657
    Ruslting Jimmies JamesA1990's Avatar
    Join Date: Jul 2011
    Location: Australia
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    JamesA1990 is online now
    10/1/21 First time doing DB snatches, or any snatches for that matter



    Rowing Machine
    5 mins - 1220m


    Box Jump into Depth Jump (for height)
    Bw x 5
    Bw x 5
    Bw x 5
    Bw x 5


    Incline Plyo Push up
    Bw x 7
    Bw x 7
    Bw x 7
    Bw x 7


    Single Arm DB Snatch
    15 kg x 8
    20 kg x 8
    20 kg x 8


    Circuit: 5 rounds. 90 sec recovery
    Sandbag Carry 65 kg x 15m x 2 laps
    Assault Bike Sprint 15 sec


    Ab Wheel Rollout
    Bw x 10
    Bw x 10
    Last edited by JamesA1990; 01-10-2021 at 08:16 AM.
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  8. #1658
    Ruslting Jimmies JamesA1990's Avatar
    Join Date: Jul 2011
    Location: Australia
    Posts: 18,141
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    JamesA1990 is online now
    11/1/21 Ankle is 90% recovered i believe, starting to do some proper rehab on it now. Strengthening the muscles around it, calves, outside calf (dont know muscle name)


    Lateral hoping, bounds, sideways shuffling, calf raises, sideways calf raise(?)
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  9. #1659
    Ruslting Jimmies JamesA1990's Avatar
    Join Date: Jul 2011
    Location: Australia
    Posts: 18,141
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    JamesA1990 is online now
    12/1/21


    Rowing Machine
    5 mins - 1313m


    Explosive Box Step Up
    Bw x 10
    Bw x 10
    Bw x 10
    Bw x 10


    Knee to Broad Jump
    Bw x 5
    Bw x 5
    Bw x 5
    Bw x 5


    Power Clean
    70 kg x 5
    70 kg x 5
    70 kg x 5
    70 kg x 5


    DB Bench
    42.5 kg x 3
    42.5 kg x 3
    42.5 kg x 3
    42.5 kg x 3


    Pull Ups
    Bw x 5
    Bw x 5
    Bw x 5
    Bw x 5


    Circuit: 5 rounds, 90 sec recovery
    Farmers Carry 55 kg x 15m x 2 laps
    Medicine Ball Slam 20 kg x 5
    Assault Bike Sprint 10 sec
    Last edited by JamesA1990; 01-12-2021 at 07:21 PM.
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  10. #1660
    Ruslting Jimmies JamesA1990's Avatar
    Join Date: Jul 2011
    Location: Australia
    Posts: 18,141
    Rep Power: 251636
    JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000)
    JamesA1990 is online now
    14/1/21


    Rowing Machine
    5 mins - 1350m


    Box Jump
    Bw x 5
    Bw x 5
    Bw x 5
    Bw x 5
    Bw x 5


    Trap Bar Deadlift
    165 kg x 3
    185 kg x 3
    185 kg x 3
    185 kg x 3


    Pylo Push up
    Bw x 7
    Bw x 7
    Bw x 7
    Bw x 7


    Push Press
    60 kg x 3
    60 kg x 3
    60 kg x 3
    60 kg x 3


    DB Power Snatch
    22.5 kg x 8 ea
    22.5 kg x 8 ea
    22.5 kg x 8 ea



    Circuit: 5 rounds, 90 sec recovery
    Crunches x 15
    Prowler +85 kg x 15m
    Assault Bike Sprint 10 sec
    Twinkcel fitness log
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  11. #1661
    Ruslting Jimmies JamesA1990's Avatar
    Join Date: Jul 2011
    Location: Australia
    Posts: 18,141
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    JamesA1990 is online now
    15/1/21 Some conditioning work.. I need a lot of work


    Hill Sprints 10 sec on, 20 sec recovery
    8 x 20m


    Sprint 400m 2 min recovery
    3 x 400m
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  12. #1662
    Ruslting Jimmies JamesA1990's Avatar
    Join Date: Jul 2011
    Location: Australia
    Posts: 18,141
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    JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000)
    JamesA1990 is online now
    16/1/21 Got my new best fish while spearing. 113cm Samson Fish. Absolutely stoked. My first 'Pelagic' type fish. Took about 20 mins from first speared to swimming with it, it had a lot of fight


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  13. #1663
    Ruslting Jimmies JamesA1990's Avatar
    Join Date: Jul 2011
    Location: Australia
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    JamesA1990 is online now
    17/1/21


    Jog
    1.92 km

    Time: 9.08
    Pace: 4'45 /km


    Sprint (2 min recovery)
    250 m x 4
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  14. #1664
    Ruslting Jimmies JamesA1990's Avatar
    Join Date: Jul 2011
    Location: Australia
    Posts: 18,141
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    JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000)
    JamesA1990 is online now
    19/1/21 Best ever run after a decent gym sesh, ill take that



    Knee to Broad Jump
    Bw x 5
    Bw x 5
    Bw x 5


    Pylo Push up
    Bw x 8
    Bw x 8
    Bw x 8


    Depth Jump to Tuck Jump
    Bw x 5
    Bw x 5
    Bw x 5


    Power Cleans
    70 kg x 4
    70 kg x 4
    70 kg x 4
    70 kg x 4


    DB Bench
    30 kg x 10
    30 kg x 10
    30 kg x 10
    30 kg x 10


    Pull ups
    Bw x 5
    Bw x 5
    Bw x 5
    Bw x 5




    Jog
    3.41 km (PR!)

    Time: 16:31
    Pace: 4'50 /km
    Last edited by JamesA1990; 01-19-2021 at 08:42 AM.
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  15. #1665
    Ruslting Jimmies JamesA1990's Avatar
    Join Date: Jul 2011
    Location: Australia
    Posts: 18,141
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    JamesA1990 is online now
    21/1/21 Increased the height of my box, not sure what height it is but its more challenging now. If i dont commit to the height i wont make it


    Box Jump
    Bw x 5
    Bw x 5
    Bw x 5
    Bw x 5


    Pylo Push up
    Bw x 10
    Bw x 10
    Bw x 10
    Bw x 10


    DB Alternating Lunge Jumps
    +4 kg (lol) x 10
    +4 kg (lol) x 10
    +4 kg (lol) x 10
    +4 kg (lol) x 10


    Push Press
    60 kg x 5
    60 kg x 5
    60 kg x 5
    60 kg x 5


    Trap Bar Deadlift
    175 kg x 3
    205 kg x 3
    205 kg x 3


    Circuit (4 rounds, 90 sec recovery)
    Rowing Machine Sprint 20 sec
    Walk around 20 sec
    Assault Bike Sprint 10 sec
    Last edited by JamesA1990; 01-21-2021 at 09:10 PM.
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  16. #1666
    Ruslting Jimmies JamesA1990's Avatar
    Join Date: Jul 2011
    Location: Australia
    Posts: 18,141
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    JamesA1990 is online now
    23/1/20 Stoked with my running gains but im a little bit fishy about my watch overestimating my distance. When i measure on google maps it should have been more like 3.5 km. Next time ill run with my phone in my pocket and that should give me better tracking and i can compare the watch distance / phone distance / google maps distance


    Jog
    4.01 km (PR!)


    Time: 19:16
    Pace: 4'48 /km
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  17. #1667
    Ruslting Jimmies JamesA1990's Avatar
    Join Date: Jul 2011
    Location: Australia
    Posts: 18,141
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    JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000) JamesA1990 has a reputation beyond repute. Second best rank possible! (+100000)
    JamesA1990 is online now
    25/1/21 My suspicions were true and my Apple Watch was incorrectly tracking my distance and my speed. When it said I had done 2.0km it was more like 1.85km. Ran with my phone in my pocket this time and used the strava app, much more accurate and posted a big distance PB. We 5K crew now. The furthest I’ve run non stop in my 30 years of life


    Jog
    5.12 km (PR!)

    Time: 28:15
    Pace: 5:31 / km
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