October - December 2006

[John]

Les Mills Hutt:

• Back squats: 12x60kg, 10x80kg, 8x100kg, 4x110kg, 12x90kg
• Leg extension machine: 12x110kg superset
• Leg curl machine: 12x40kg, 10x61kg, 8x82kg, 6x110kg, 12x82kg
• DB lunges: 12x22kg superset
• Smith calf raises: 12x120kg, 10x180kg, 8x220kg, 6x240kg, 12x200kg
• Horiz calf machine: 12x145kg superset
• Abs stuff

All Smith calf raises on block except for last two sets. Full range with plenty of stretch on horizontal calf machine.

[John]

Les Mills, The Terrace. Early afternoon BFL-style 20-minute HIIT workout (4741m, 305Cal):

• 2min x 2:45/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 1:50.2/500m
• 1min x 2:45/500m

Home, evening:

• 500m. 1:47.4 warmup
• 500m, 1:31.9 for time. 6min rest then:
• 1000m at 2:00/500m pace
• 1010m at 2:04/500m pace

[John]

Les Mills Hutt:

• Warmup: 1000m row, 1:52 pace
• Smith bench press: 12x20kg, 10x40kg, 8x 60kg, 6x70kg, 12x60kg
• Pec flye machine: 12x68kg superset
• W'grip o'hand pullups: 12x0kg, 10x10kg, 6x15kg, 4x20g, 6x10kg
• Seated row machine: 10x82kg superset
• Rope tri pressdowns: 12x20kg, 10x27kg5, 8x35kg, 6x40kg, 12x32kg5
• Kickbacks: 12x10kg superset
• Preacher curls: 12x26kg, 10x26kg, 8x36kg, 4x41kg, 8x36kg
• Hammer curls: 12x12kg superset
• Shrugs: 12x100kg, 10x120kg, 6x140kg, 6x160kg, 4x180g, 12x140kg
• Rear delt machine: 12x33kg, 10x47kg, 8x61kg, 6x82kg, 12x68kg
• Front DB raises: 12x9kg

Spent too long on workout. Should split this up. Last three sets of shrugs with alt grip. Last rear delt set arms not fully extended behind back. Pullups are pathetic last few sessions!

[John]

Pre-breakfast BFL-style 20-minute HIIT rowing workout (4715m, 306Cal):

• 2min x 2:45/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 1:52.3/500m
• 1min x 2:45/500m

[John]

Les Mills Hutt 2:40pm

• Back squats: 12x60kg, 10x80kg, 8x100kg, 6x110kg, 12x90kg
• Leg extension machine: 12x110kg superset
• Leg curl machine: 12x54kg, 10x68kg, 8x89kg, 6x110kg, 12x89kg
• DB lunges: 12x24kg superset
• Smith calf raises: 12x120kg, 10x160g, 8x200kg, 6x240kg, 12x200kg
• Horizontal calf machine: 12x145kg superset
• Abs stuff

[John]

School class reunion most of the day, so late evening BFL-style 20-minute HIIT rowing workout (4768m, 311Cal):

• 2min x 2:45/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 1:43.8/500m
• 1min x 2:45/500m

First time able to complete 19th minute at better than 1:45.0 pace this season.

[John]

Les Mills Hutt:

• Warmup: 1000m row x 1:46.6 pace
• Smith bench press: 12x20kg, 10x40kg, 8x 60kg, 6x70kg, 4x75kg, 6x65kg
• Pec flye machine: 12x68kg superset
• W'grip o'hand pullups: 12x0kg, 9x10kg, 7x15kg, 5x20g, 6x10kg
• Seated row machine: 12x75kg superset
• Rope tri pressdowns: 12x20kg, 10x27kg5, 8x35kg, 6x42kg5, 6x42kg5(!)
• Kickbacks: 12x10kg superset
• Preacher curls: 12x26kg, 10x31kg, 8x36kg, 6x41kg, 2x46kg, 12x36kg
• Hammer curls: 12x12kg superset
• Rear delt machine: 12x33kg, 10x47kg, 8x61kg, 6x82kg, 12x68kg
• Front DB raises: 12x10kg superset
• Shrugs: 12x100kg, 10x140kg, 8x160kg, 6x180g, 12x140kg
• Warmdown: Lateral DB raises: 15x5kg, Row: 1000m x 2:04.7 pace

Slight improvement in pullups from last time. Preachers improving. Screwed up last set of pressdowns - forgot to reduce weight. Struggled with rear delts at 82kg. (R shoulder feeling worse tonight.) Will definitely split this routine up next time - spent 2hrs all up.

[John]

Evening BFL-style 20-minute HIIT workout (4812m, 315Cal):

• 2min x 2:45/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 1:43.0/500m
• 1min x 2:45/500m

20 minutes 4707m, 294Cal

[John]

Les Mills Hutt after work

• Warmup: 1000m rowing at 2:15 pace
• Front squats: 10x40kg, 10x60kg
• Back squats: 10x80kg, 8x100kg, 2x110kg, 9x90kg
• Leg extension machine: 12x110kg superset
• Leg curl machine: 12x54kg, 10x68kg, 8x96kg, 6x110kg, 12x96kg
• DB lunges: 12x24kg superset
• Smith calf raises: 12x120kg, 10x160g, 8x200kg, 6x240kg, 12x200kg
• Horizontal calf machine: 12x155kg superset
• Shrugs: 12x100kg, 10x120kg, 8x140kg, 6x160kg
• Abs stuff

[John]

Evening BFL-style 20-minute HIIT workout (4769m, 307Cal):

• 2min x 2:45/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 1:54.9/500m
• 1min x 2:45/500m

Attempted Tabata intervals in the morning. Went too hard and had to rest out the 4th and 7th intervals. Score is Calories in worst interval. Therefore score = 0!

500m before bed: 1:42.5

[John]

In an effort to burn some of the fat accumulated over the past 12 months I've decided I want to fit in rowing at least 2 sets of 1000m each day and on "cardio" days do an additional 20-min rowing HIIT session. Let's see if I can keep this up from now until Christmas. Rowing:

• Before breakfast: 1000m 3:31.1, 78Cal
• Late evening: 500m 1:59.4, 33Cal , warmup for ...
• 1000m 3:26.4, 80Cal

[John]

Before breakfast, rowing:

• 1000m, 3:51.1, 69Cal, warmup for ...
• 1000m, 3:42.0, 73Cal

Les Mills Hutt afternoon:

• Warmup: Row 1000m row, 3:52.1, 69Cal
• Smith bench press: 12x20kg, 10x50kg, 8x 65kg, 6x75kg, 10x65kg
• Pec flye machine: 12x75kg superset
• W'grip o'hand pullups: 12x0kg, 10x10kg, 8x15kg, 6x20g, 10x10kg
• Seated row machine: 12x82kg superset
• Preacher curls: 12x26kg, 10x31kg, 8x36kg, 6x41kg, 2x46kg, 8x36kg
• Hammer curls: 12x12kg superset
• Rope tri pressdowns: 12x20kg, 10x27kg5, 8x35kg, 6x42kg5, 12x32kg5
• Kickbacks: 12x10kg superset
• Rear delt machine: 12x33kg, 10x47kg, 8x61kg, 6x75(?)kg, 12x68kg
• Front DB raises: 12x10kg superset
• Shrugs: 12x100kg, 10x120kg, 10x120kg
• Warmdown: Row 1000m, 3:55.8, 68Cal

Weight and rep improvements in the chest and back exercises, bac. Slight rep improvements in the pullups, weight pullups from last time. Preachers not as good on last set.

Didn't stuff up the weight on the last set of pressdowns this time. Upper the weight on the kickbacks but form was not great on the first arm used (L). Right-arm kickbacks all good.

Heavy set of rear delts was good this time but think I only used 75kg instead of 82kg. Likewise screwed up on the superset of DB raises -looking at wrong page in my log book :-(

Will so some heavy shrugs and maybe deadlifts tomorrow on "cardio day". Again ... need to split this UBW into two sessions. I think it would be fine to do some of the lighter exercises on the cardio day following.

Lesson: Write out workout before going into the gym ... If only I practised what I preached.

[John]

Before breakfast row:

• 1000m, 3:31.8, 77Cal

Late evening row:

• 1000m, 3:51.3, 69Cal, 2min rest, 1000m, 3:42.7, 73Cal

Didn't get around to doing a HIIT session. Tomorrow morning! Tomorrow I see the orthopaedic surgeon to discuss my MRI results and options for R shoulder. Been a long time waiting for this day.

[John]

Signed up for Les Mills last night.Lunchtime Les Mills The Terrace: BFL-style 20-minute HIIT workout (4815m, 317Cal):

• 2min x 2:45/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 1:44.8/500m
• 1min x 2:45/500m

After work Les Mills Hutt: Tabata intervals.

Went too hard (again) and passed on the 7th and 8th intervals. Score = 0 (again!)

[John]

Pre-breakfast: 1000m rowing, 4:05.2, 65Cal Les Mills Hutt after work

• Warmup: 1000m rowing, 3:51.8, 69Cal
• Back squats: 12x60kg, 10x80kg, 8x100kg, 4x110kg, 12x90kg
• Leg curl machine: 12x110kg superset (meant to do extensions!)
• Leg extension machine: 12x110kg
• Horiz leg curl machine: 12x25kg, 10x39kg, 8x53kg, 6x74kg, 12x67kg
• DB lunges: 12x24kg superset
• Smith calf raises: 12x120kg, 10x160g, 8x200kg, 6x240kg, 12x200kg
• Horizontal calf machine: 12x155kg superset
• Abs stuff
• Warmdown: 1000m rowing, 3:57.5, 67Cal