Month 5 Week 3
Sunday
Rest needed.
Monday
Overslept to five hours 0200 to 0700 hours
Eskrima
Tuesday:
0200 to 0600
Gym AM
Warmup 15 minutes
Big Fun:
Bar
30kg = 2 x 12
Burpees with Chin ups
4 x 5
These are supposed to be 3 x 12 and will require more work.
Front rows:
40kg 3 x 8
LAteral raises
10kg = 3 x 12
Wednesday :
Gym AM: Maintenance
Big Fun: Bar 1 x 12 + 30kg = 2 x 12
Squats 40kg = 2 x 12
Chest Extensions 27kg = 2 x 10
Bench Press
60kg = 1 x 10 +
100kg 4 + 6
Good Morning: 30kg = 2 x 8
Barbell Curls 30kg = 3 x 8
Press ups bodyweight = Slow 3 x 10
Gym PM : Run and Arms
Treadmill 40 minutes
Superset Skull Crusher 27kg = 4 x 6 + Dumbbell Curls 16kg = 4 x 6
Concentration Curls 16kg = 4 x 6
Superset Rope pull downs 27.5 = 4 x 6 Reverse Cable Curls 4 x 6
Thursday:
Woke up shattered from day before.
Gym PM.
Treadmill: Level 8 = 23 minutes
Bike: 15 minutes
Clean and Press 40Kg = 2 x 8
Chest Extensions: 27kg = 2 x 8
Bench Press =
60kg = 1 x 10
90kg = 1x 6
100kg = 1x 4
Good Morning 30kg = 2 x 8
Barbell Curls 30kg = 2x 8
Sit ups = 2 x 12
Friday:
Did not feel so good. Body is aching from new schedule. Decided to only do minor exercises and stretching.
Gym PM
Cross trainer 15 minutes.
Big Fun: Bar 1 x 12, 30kg = 2 x 12
Burpees with Chin ups = 4 x 6
Saturday:
Body refusing to get up. I think I slept for six hours.
No weight training decided to go for a walk with a Bergan. Will have to check correct weight, but contains sack 23kg of rice
1 hour and 30 minutes.
Had to go to the gym. Had protein shake and Sauna.
Body is aching since I have not gone for a hike or TAB for months.
Sunday.
Will be rest as no Eskrima. Will probably crash as my body is aching.
Rest needed.
Monday
Overslept to five hours 0200 to 0700 hours
Eskrima
Tuesday:
0200 to 0600
Gym AM
Warmup 15 minutes
Big Fun:
Bar
30kg = 2 x 12
Burpees with Chin ups
4 x 5
These are supposed to be 3 x 12 and will require more work.
Front rows:
40kg 3 x 8
LAteral raises
10kg = 3 x 12
Wednesday :
Gym AM: Maintenance
Big Fun: Bar 1 x 12 + 30kg = 2 x 12
Squats 40kg = 2 x 12
Chest Extensions 27kg = 2 x 10
Bench Press
60kg = 1 x 10 +
100kg 4 + 6
Good Morning: 30kg = 2 x 8
Barbell Curls 30kg = 3 x 8
Press ups bodyweight = Slow 3 x 10
Gym PM : Run and Arms
Treadmill 40 minutes
Superset Skull Crusher 27kg = 4 x 6 + Dumbbell Curls 16kg = 4 x 6
Concentration Curls 16kg = 4 x 6
Superset Rope pull downs 27.5 = 4 x 6 Reverse Cable Curls 4 x 6
Thursday:
Woke up shattered from day before.
Gym PM.
Treadmill: Level 8 = 23 minutes
Bike: 15 minutes
Clean and Press 40Kg = 2 x 8
Chest Extensions: 27kg = 2 x 8
Bench Press =
60kg = 1 x 10
90kg = 1x 6
100kg = 1x 4
Good Morning 30kg = 2 x 8
Barbell Curls 30kg = 2x 8
Sit ups = 2 x 12
Friday:
Did not feel so good. Body is aching from new schedule. Decided to only do minor exercises and stretching.
Gym PM
Cross trainer 15 minutes.
Big Fun: Bar 1 x 12, 30kg = 2 x 12
Burpees with Chin ups = 4 x 6
Saturday:
Body refusing to get up. I think I slept for six hours.
No weight training decided to go for a walk with a Bergan. Will have to check correct weight, but contains sack 23kg of rice
1 hour and 30 minutes.
Had to go to the gym. Had protein shake and Sauna.
Body is aching since I have not gone for a hike or TAB for months.
Sunday.
Will be rest as no Eskrima. Will probably crash as my body is aching.