27/12/14 chest/arm/back/core 2 sets each
29/12/14 bike hoose <-> wl
30/12/14 bike gu <-> cc

23/12/14 bike gu <-> cc
24/12/14 bike hoose <-> bdc
25/12/14 bike hoose <-> mdc 12K

Chest/triceps/abs

60 lengths swim

21/11/12 50 lengths swim
22/11/14 bike <-> mdcp

Bike hoose -> asda -> mgl -> hoose

Bike <-> mgw

2.6k run (mini run after unwell)

1/11/14
weights - chest/triceps
e - club dancing

3/11/14
back/biceps weights (no legs due to pain/click in l knee joint)
56 lengths swim inc 6 fc

27/10/14 strength - back/biceps
29/10/14 km
31/10/14 10.9K run gu <-> kc via kw/saus

22/10/14 km
24/10/14 run gu <-> mono 7.7km leg stretches

10min row machnie warmup s10
pullup 2sets of 3 reps
sitting lat pd machine 33kg 2sets 12 r
standing machine row 17.5kg 20 reps, 20kg 12 reps
squat 25kg 1 set, 30 kg 1 set
machine fly straight arms 3.75kg x2
rc 2 sets
20k kg bar bicep curl 2 sets
20kg mp behind head 1 set

60 lengths swim 1.5km (inc. few lengths of fc)

15/9/14 km
16/9/14 bike <-> bdx
17/9/14 run gu <-> cx 4.0k 20 mins
bp 2x14kg db 2 sets
smp 20kg bb
dips 2 sets
situps inclined bench highest setting 2 sets
press on situp (hs) bench 2x9kg db
leg, arm stetches

run gu <-> gsq 7.9km 40:50
leg stretches

BOR 2x7kg 1 set 2x9kg 1 set
PU 2 sets
UR 2 sets 2x9kg  2 sets
DBS 2x9kg 2 sets
BC 2x9kg 2 sets

8/10/14 km
10/10/14 gu <-> gsq 6.2km 34:34

5/10/14 GSR 10k 54:04

1/10 14 KM, bag work at home
3/10/14 gu <-> gsq 6.2km 34:25 leg stretches

run gu <-> mono 45:43 (timed from now on via phone not playlist)
2 sets 15kg bb squats
leg stretches

Bike hoose <-> sbp

21/9/14 JC TRX 3 sets
standing press 5.5kg x2 2 sets

22/9/14run gu <-> mono 46.35

*Playlist*
Bleed 4:03
Swastika Eyes 7:05 (11.08)
Eye of the Tiger 4.02 (15.10)
AAF 3.27 (18.37)
IODM 4.56 (23.33)
AoS 2.45 (26.48)
CFLAB 3.51 (30.21)
WW 4.10 (34.31)
MS 4.53 (39.03)
Thunderstruck 4.52 (43.55)
DLAL 4.24 (48.19)
Buffy 2.30 (50.49)

Run 7.7km gu <-> mono bit faster than last time
10kg bar squats 2 sets
leg stretches
W 10st 6.8lb on gym scale

KM
TRX:
l side down plank 2 sets
r plank 3 sets
plank 2 sets
bridge 2 sets
Alternating suspended crunch 2 sets

Run 7.7km gu <-> mono 46:06

13/9/14 bike hoose <->mgl, bag work
14/9/14 jc trx 3 sets

Run gu <-> gsq 36:28 6.1 km

KM
trx stationary bridge x2
trx raising bridge 1 set
trx sp 2 sets l n r
trx pland raise lower 2 sets

Run 6.75 km gu <-> cc 39.00, leg, back stretches

Bag work
JC TRX 2 sets

5/9/14 Run 6.7K 39:30 legs stiff from Weds KM leg work

KM
ground front, side planks, 2 sets each
trx crunches 2 sets

A - Run 6.7k 42:25 INSUFFICIENT HYDRATION, (IBS?)
E - TRX OBE 3 sets HR 2 sets, back, leg stretches

Run 5k 32.06 leg stretches

29/8/14 rowing machine s3 25 min 5k leg stretches

118/8/14 row s3 5012m 26:35
rc back 2 sets
in situps (2nd notch from top) 2 sets

6/8/14 km trx pull thry 2 sets
8/8/14 run gu <-> bcs 6.4 km ~37

1/8/14 run gu <-> bcs 6.4 km 37.02
4/8/14 run gu <-> bcs 6.4 km 37.06, 1 set rc, 1 set inclined situp, run stretches

30/7/14 km pb x1
31/7/14 pb x2

bike <-> bdx
pb x1

28/7/14 5k run
pb x2
pullup 2 sets chinup 1 set trx dip 2 sets

24/7/14 bike <-> sbp pb x1
23/7/14 1hr km, pb x1, pullpu, chinup, try dips 1 set each
22/7/14 pb x2
21/7/4 pb x1

20/7/14 pb x1 bike <-> bdx, mdw, round mdr
19/7/14 pb x2

16/7/14 bike <-> sbp pb x1
17/7/14 bag work pb x2
18/7/14 pb x1

15/7/14 pb x2, garden digging, brief bag work
14/7/14 pb x2
13/7/14 pb x1

12/7/14 pb x1
11/7/14 pb x2
10/7/14 pb x2
9/7/14 pb x1
8/7/14 pb x1

4/7/14 bike <-> mgtcpb x1
5/7/14 pb x1
6/7/14 pb x1
7/7/14 pb x2

22/6/14 5k run 27 mins pb x2
21/6/14 bike round cc, g green, bike hoose <-> asda pb x2
20/6/14 pb x2
19/6/14 bike <-> mdcp pb x2
18/6/14 km pb x2
16/6/14 7k run gu <-> cc pb x2

13/6/14 pb x2,
14/6/14 pb x2, power clean + mow lawn, club dancing
15/6/14 bag warmup, jc trx 2 sets

7/6/14 pb x1
8/6/14 pb x2
9/6/14 bike hoos -> gu pb x2
10/6/14 pb x2
11/6/14 km pb x2
12/6/14 pb x2, digging out bush roots

6/6/14 bike <-> mgl pb x1
5/6/14 pb x2
1-4/6/14 pb x1/x2

28/5/14 km pb x2
29/5/14 pb x1
30/5/14 run 6.7k gu <-> stes 38 mins  pb x1

25/5/14 pb x1
24/4/14 pb x1
23/4/15 bike <-> mgtc
22/4/14 pb x1

20/5/14 pb x2
21/5/14 pb x2

14/5/14 km pb x1
15/5/14 pb x2
16/5/14 pb x1
17/5/14 pb x1
18/5/14 pb x1
19/5/14 pb x1

12/5/14 pb x1 6.5k run
13/5/14 pb x2

12/5/14 pb x2 bike <-> mdcp
11/5/14 pb x1
10/5/14 pb x1 6.5k run

8/5/14
2x pb
bike <-> round bdx
7/5/14 km
1x pb

6/5/15 new bike <-> sbp
2x pb
5/5/14
1x pb
4/5/14 2x pb

30/4/14 physio back x1
1/5/14 pb x2
2/5/14 pb x2
3/5/14 pb x1

28/4/14 5k run 28 mins
29/4/14 bike <-> asda
30/4/14 1h km

23/4/14 1hr KM
24/4/14 bike <-> BDX, 3.5 mile walk
25/4/14 squash, rc back 2 sets, situp bench S5 2 sets, TRX stationary side plan 2 sets, glute bridge 1 set

18/4/14 bike <-> bdx

60 lengths 1.5km

*Playlist*
Bleed 4:03
Swastika Eyes 7:05 (11.08)
Eye of the Tiger 4.02 (15.10)
AAF 3.27 (18.37)
IODM 4.56 (23.33)
AoS 2.45 (26.48)
CFLAB 3.51 (30.21)
WW 4.10 (34.31)
MS 4.53 (39.03)

9/4/14 1hr km

11/4/14 7 km 37 mins westend/cc run

4/4/14 40 lengths 1km swim
7/4/14 5.5km treadmill trx 2 sets glute bridge, hamstring curl

16/3/14 jc trx x3
17/3/14 5km 28 mins
18/3/14 bike gu <-> cc, round cc
19/3/14 km
rest - overdoing it
23/3/14 bike hoose -> bds, ptk -> cc
24/3/14 40 lengths swim

14/3/14 club dancing
15/3/15 5 mile bike hoose -> gu

12/3/14 Krav Maga

5.5km 30min treadmill
trx hamstring 2 sets, glute 2 set (lower back spasm, need to improve technique)

6/4/14 jc trx upper body 4 sets

28 mins 5km treadmill
hs curl 1 set

Bike <-> mgtc

28/2/14
3 sets inclined situps at steepest angle (1st time this steep)
3 sets rc back + 10kg
3 rets lhs rc, 2 sets rhs -TWISTING - PROBLEM
1 set l & r trx plank

1/3/14 club dancing

5km run 28 min cb & mg rd

Bike gu <-> CC
60 lengths swim

10/2/13 80 lengths 2km swim
11/2/13 bike gu <-> cc & round cc
JC TRX upper body 4 sets each

Treadmill 5km 32 mins
Situps inclined 3 sets, , roman chair back, sides 3 sets each

Swim 60 lengths

Bike to/round mg woods
JC upper body TRX 3 sets each

3 sets each inclined situps, roman chair back, roman chair obliques

TRX Core
4 sets back raise
3 sets L & R side plank + tap
3 sets pike

bike <-> bdx
TRX - pushup, lat pull, tricep extension, bicep curl, reverse fly each 3 sets

27 mins run to cb, back via mgr bdx 5.5km approx

Swim 62 lengths

4.1 mile (6.6km) walk

TRX
overhead back extension 3 sets
pike 3 sets
tap side planks 3 sets each side
atomic pushup 1 set

27 mins run to cb, back via mgr bdx 5.5km approx

**TRX Refined Workout**
Atomic pushup
Back row - 2ft drop
Reverse fly

Side plank tap - L & R OR pendulum
Overhead back extension

Bicep curl
Tricep press

TRX - pushup, lat pull, tricep extension, bicep curl, reverse fly each 2 sets
TRX core - hip raise, suspended crunch pulling alternate sides, hip raise 2, raising side planks sets each

**TRX Core Plan**
Pike - abs
Side suspended crunch - obliques
Pull through - glutes/hamstring
Overhead back extension - lower back
Hamstring curl

TRX - pushup, lat pull, tricep extension, bicep curl, reverse fly each 3 sets
run treadmill - 20 mins 3km

13/1/14 60 lengths swim 1.5km
7/1/14 bike round bd