27/12/13 bike -> mgr

19/12/13 TRX upper body 3 sets each

20/12/13 7 mile bike hoose  -> cc
cc -> gu

22/12/13 bike -> mg woods

60 lengths breast stroke 1.5km 45mins

50 lengths swim 40mins 1250m

8/12/13 1hr salsa

9/12/13 25 mins 3.4km treadmill

10/12/13 25 mins 4km run to (almost) cbr & back
TRX:
pushup 3 sets
tricep 3 sets
lat pull 3 sets
reverse fly 3 sets
bicep curl 3 sets

7/12/13 30 mins 34 lengths 850m breast stroke

30/11/13 1/2 hrswim
1/12/13 bike <-> mgl

25/11/13 1/2 hr swim

22/11/13 1/2 hr swim

21/11/13 walk WE <-> CC
22/11/13 Bike hoose <-> MGL

40min swim

1/11/13 5 mile walk
3/11/13 bike to mg, round mg/md woods/rvr
4/11/13 25 mins 4km rowing machine #9

bike to bdx n back

17/10/13 3 sets pullups, chinups
18/10/13 3.2km 32 mins treadmill

1hr salsa

15/10/13 bike -> + round mdcp pullups x3, chinups x3

11/10/13 club dancing
12/10/13 bike hoose -> gu

7/10/13 swim + pullups x3, chinups x3, inclined presses x3
8/10/13 30 mins 3km treadmill
9/10/13 1 hr salsa

1/10/13 bike to/round mdcp
2/10/13 1hr salsa
4/10/13 5 mins row, rc back x3, sides x2, inclined situps x3, wide pullups, 20 mins row
5/10/13 bike hoose ->bds, ans->gu

31/9/13
bike we->town, round gg

1/10/13
bike to/ round mdcp
3 sets wide pullups, 2 sets wide chinups

chinups, wider/narrow pullups 2 sets each

fast bike to mdcp

Sun 22/9/13 bike to sbp
23/9/13 pullups, chinups, 2 sets

Low intensity bike ride round bd, after week os

swim

10/9/13 3 sets sides/back on rc, inclined situps, 30 mins rowing machine

5/9/13 bike gu to cc, ss roond toon & back
6/9/13 swim + 2 sets of abs/sides/back on rc
8/9/13 fast bike to mggc

2 sets inclined situps, back, sides on rc
trx side planks
2x7lb, 14 reps squats
swim

29/8/13 weights/pullups 2 sets
31/8/13 bike to mg

27/8/13 ub weights
28/8/13 rc back 2 sets, isu 2 sets, rc sides 1 set + long swim

25/8/13 bike round bd
23/8/13 swim, abs/sides/back 1 set
22/8/13 bike, ub weights

relaxed bike to mgl

14/8/13 relaxed bike to mg (ibs problems)

20 mins bike

Swim

Bike to/round hb, mg

2/8/13 club dancing
3/8/13 Bike to bds, pts to uni

Fast bike to mgl, woods, mgr

Weights:
Front raise 6.5 Kg 9x
Side raise 6.5kg 9x
Bicep curl 9Kg 8x
Tricep behind head 9 Kg 12x
Horizontal row 9 Kg 12x
Bench press 9 Kg 9x
Front lift from chest 6.5 Kg 7x
Bench face up side raise 9kg 11x
Pullups 8x

29/7/13 bike to mgl, woods
30/7/13 bike to bdx

Weights:
Front raise 6.5 Kg 9x
Side raise 6.5kg 8x
Bicep curl 10Kg 8 ->
Tricep behind head 9 Kg 14 ->
Horizontal row 9 Kg 12x
Bench press 9 Kg 11x ->
Front lift from chest 6.5 Kg 9x
Bench face up side raise 9kg 16
Front stand lift behind head 6.5 Kg 8
Squat 8 Kg 14 ->
Pullups 8

Bike to/round mg + mgl

Weights:
Front raise 6.5 Kg 10x
Side raise 6.5kg 9x
Bicep curl 8Kg 9 ->
Tricep behind head 9 Kg 11 ->
Horizontal row 8 Kg 13x
Bench press 9 Kg 11x ->
Front lift from chest 5.5 Kg 8x
Bench face up side raise ??
Front stand lift behind head 6.5 Kg 8
Squat 8 Kg 10 ->
Pullups 9

18/7/13 bike to mdcp
24/7/13 swim
25/7/13 bike to bdx, then later to mgw

17/7/13 swim
18/7/13 bike to bdx, mdcp

10/7/13 bike to mg woods
11/7/13 swim
12/7/13 bike to mdcp
13/7/13 bike to bdx

15/7/13 bike round bd, kes

Front raise 4.5 Kg 12x
Side raise 4.5kg 10x
Bicep curl 6.5 Kg 13 ->
Tricep behind head 7.5 Kg 15 ->
Horizontal row 7 Kg 10x
Bench press 7 Kg 14x ->
Front lift from chest 5.5 Kg 8x
Bench face up side raise 6 Kg 12x ->
Front stand lift behind head 5 Kg 10
Squat 7 Kg 12 ->
Pullups 8

16/6/13 bike to far side of mg
17/6/13 swim
19/6/13 swim
21/6/13 swim

15/6/13 swim
12/6/13 swim

4/6/13 1hr walk round nh
6/6/13 walk gu -> cc & back
7/6/13 back/sides/abs in gym, swim
8/6/13 Bike hoose -> gu

Back, sides x2 abs x1 in gym

Bike to mgtc & lib, then bdx

25/5/13 5 mile walk west end to hoose,  bike hoose to west end
26/5/13 fast bike hoose to outskirts of mdcp, back, sides, abs in gym
27/5/13 bag work

sides, back on RC, 2x8kg squats
bike to mdcp

15/5/13 gym - back, sides, abs 2 sets, 1hr salsa
17/5/13 gym - back, sides, abs 2 sets, club dancing
18/5/13 bike hoose -> bdc, cc -> gu

19/5/13 Return to weights
Front, side raises 6 KG
Biceps 7.5 KG
Triceps behind head - 7.5KG - NEED MORE
Horizontal row - 7.5 KG
Bench press - 8.5 KG
Front standing lift from chest - 6.5KG - NEEDS LIGHTENING
Bench facing up side raise - 6.5KG
Front standing lift from shoulders behind head - 6KG - NEEDS LIGHTENING
Pullup bar

20 mins bike
began cod liver oil (1 tblspn/day) due to joint discomfort/clicking

6/5/11 fast bike run to mdcp
7/5/11 core gym work (inclined situps, sides, back on RC)
8/5/11 1 hr salsa

Swim

Inclined situps
Sides and back on RC - setting 4 or 5 is better for glutes
front, side, back planks on TRX ( spine clicking on front leg pull in)
dumbell bicep curls standing 2x 7kg
15kg barbell raise from shoulders
front leg raises - knees bent - inefficient
Gym very busy at 4pm
2x 7kg dumbell squats
Stopped due to tiredness

*8Next - full body weight training
Dumbell squats
Inclined situps
Sides and back on RC
Bicep curls
Bench press
Front, side extended arm dumbell raise
Front bar raise from shoulders
Horizontal row
Dumbell behind head - triceps
POSTURE!

24/4/13 1/2 hr salsa - stopped due to dizziness/exhaustion (recovering from infection)

29/4/13 Gym - core workout x1: back, sides on RC, front leg lifts, inclined situps
Fast bike ride to Mugdock moor

30/4/13 - Punchbag session

1/5/13 1 hr salsa

1hr fast bike ride hoose to sb park & back

**CORE WORKOUT
5mins rowing machine warmup
inclined situps - 2 sets
leg raises - 2 sets
TRX side planks, back planks 1 set - NO FRONT PLANK/LEG
2 sets 6KG db lift from shoulder in front & behind
roman chair back, sides - 2 sets
handled ball side excercise - NEEDS WORK

**FOCUS ON POSTURE AND THE MUSCLE GROUP**

5mins wamup, warmdown on running machine
front, sides on roman chair, glutes (lowered chair) too
10kg db sitting triceps behind head WATCH POSTURE
TRX front lying leg raises, side, back planks
TRX wide, narrow angled pullups
TRX wide angled pushups
sitting handled medicine ball side lifts
6kg db front, side straight arm raises
narrow front pullup
assisted wide front pullup
7kg db squats
leg raises on machine

30 mins running machine 1.8KM

1hr salsa

6/4/13 fast bike to bdx n back

8/4/13 swim

9/4/13 gym:
TRX front leg bends, front narrow presses
front, side 7kg dumblell raises - reduce
narrow pullups
assisted wide pullups
leg rasies x2
front raise x2
side raises
squats 7KG
biceps 7KG
db raise behind head 6KG

GYM BUSY AT 8-9PM
MISSED DUE TO GYM CONGESTION: SIDE, BACK PLANKS ON TRX

5 mins rower
10 mins running machine

2/4/12 1 hr swim
4/4/12 gym induction, TRX, 15 mins rowing machine, 5 mins running machine
5/4/12 1 hr vigorous bike

30/3/13 5 mile walk
31/3/13 1 hr bike - getting faster

26/3/13 1 hr swim
27/3/13 1 hr salsa
29/3/13 bike hoose -> bdns, round town, cc -> uni

29/3/13 weights:
biceps, bench press - 2x 8.5 kg
side 1x 10.5
crunches - pause 2 secs when elevated
kneeling back raise - 1x 11kg, but joints clicked - BAD
rest - 2x 8.5kg

Weights - back, sides 8.5KG, crunches 9.5kg, rest 6.5KG
sides need more

some bag hitting
weights - 9KG situps, 6.5 KG sides, biceps, legs, bench press, back, 6 kg rest
sides, back need more weight

20/3/13 1 hr salsa, weights
21/3/13 bike to mdcp - 2 hrs+

10/3/13 weights
12/3/13 1 hr cycling + cccle to bdx & back + weights
13/3/13 1 hr dancing

6/3/13 1 hr salsa
7/3/13 club dancing, 5 mile walk
8/3/13 cycled to bdx, hy to gu

1.5 hr cycling
weights + situps - increased from 4 to 5 kg per dumbell

28/2/13 1hr cycling
2/3/13 cycled hoose to GU
3/3/13 Salsa social

20/2/13 1 hr salsa

21/2/13 45 mins bike

22/2/13 ran from gu to hys

23/2/13 cycled hoose to gu

w (late night) 10st 8lbs

2/2/13 bike h-> bdx, an->gu

6/2/13 1 hr salsa

1hr salsa
weights - each 4kg - need increase on biceps, press, legs, back

1.25 hour cycling
weights

23/1/13 1 Hour salsa
24/1/13 45 mins bike
25/1/12 30 min walk - WE
26/1/12 walk to bdx 1 hours dancing