Generic Stronglifts + some running

Monday
Deadlift – Warmup, 1x3 87.5kg, 1x3 100kg, 1x5 112.5kg – just couldn’t keep core tight for some reason
Pull-ups – 5/4/3
Dumbbell rows – 3x10 26kg
Lat pulldowns – 3x10 59kg

Tuesday

3.01km – supposed to be 10km but my hamstrings weren’t happy so I thought it was wise to end early

Wednesday

Bench – Warmup, 1x3 55kg, 1x3 62.5kg, 1x10 70kg
Dumbbell incline bench – 3x10 24kg
Dips – 10/10/7
Tricep pulldowns – 10/7/6 26kg

Thursday

3.97 km total. Warmup, then 1.5mile as fast as possible which was 10:30. Was aiming for sub 10 so was disappointing

Friday
Squat – Warmup, 1x3 75kg, 1x3 87.5kg, 1x6 97.5kg
Bulgarian Split Squat – 3x10 10kg
Leg press – 3x10 100kg
Dumbbell Curls – 10/8/6 14kg

Saturday

Nothing as I was diving

Sunday

23 minutes interval training on treadmill
OHP – Warmup, 1x3 37.5kg, 1x3 42.5kg, 1x9 47.5kg
Seated Dumbbell Press – 3x10 14kg
Dumbbell side raises – 3x10 5kg
Chin-ups – 7/7/5

Trying to find the right order to maximise the amount of rest my legs get. Still not there yet as running was a real struggle this week. Next week will be worse as I am away thur-mon so will try to squeeze everything in before I go.
 
Monday
Deadlift – Warmup, 1x5 95kg, 1x3 107.5kg, 1x 6 120kg
Pull-ups – 7/7/4
Dumbbell rows – 3x12 26kg
Lat pulldowns – 12/12/6 59kg

Tuesday

Because I’m away at the weekend I supersetted Legs and shoulders, it was horrible! Also realised I had been doing 147.6kg leg presses, didn’t know the machine had resistance before plates are put on!

Squat – Warmup, 1x5 80kg, 1x3 92.5kg, 1x4 102.5kg
Bulgarian Split Squat – 3x12 10kg
Leg press – 3x12 147.6kg
Dumbbell Curls – 12/7/8 14kg

OHP – Warmup, 1x5 40kg, 1x3 45kg, 1x6 52.5kg
Seated Dumbbell Press – 3x12 14kg
Dumbbell side raises – 3x12 5kg
Chin-ups – 8/7/5


Wednesday

MSFT – 9.9, considerably better than I was expecting after Tuesday session. Nearly at the 10.2 I need now!

Thursday

Bench – Warmup, 1x5 60kg, 1x3 67.5kg, 1x4 75kg
Dumbbell incline bench – 3x12 24kg
Dips – 12/12/9
Tricep pulldowns – 12/10/7 26kg

7.26km of interval training

Not the not pleasant of weeks!
 
Last week

Monday
Deadlift – Warmup, 1x5 85kg, 1x3 107.5kg, 1x 6 120kg
Pull-ups – 7/7/4
Dumbbell rows – 3x12 26kg
Lat pulldowns – 12/12/6 59kg

Tuesday

Deadlift – Warmup, 1x5 85kg, 1x5 97.5kg, 1x10 110kg
Pull-ups – 5/5/4
Dumbbell rows – 3x8 28kg
Lat pulldowns – 3x8 59kg

2km on treadmill in 7:03mins

Wednesday

OHP – Warmup, 1x5 37.5kg, 1x5 42.5kg, 1x10 47.5kg
Seated Dumbbell Press – 3x8 16kg
Dumbbell side raises – 3x8 8kg
Chin-ups – 8/7/4

Thursday

7.63km of intervals

Friday

Squat – Warmup, 1x5 70kg, 1x5 80kg, 1x11 92.5kg
Bulgarian Split Squat – 3x8 15kg
Leg press – 3x8 167.6kg
Dumbbell Curls – 3x8 14kg

Sunday

Bench – Warmup, 1x5 55kg, 1x5 62.5kg, 1x9 70kg
Dumbbell incline bench – 3x8 22kg
Dips – 3x8
Tricep pulldowns – 3x8 27kg
 
You must log in or register to reply here.
Back
Top Bottom