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JayRoc's Log
 

JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Wednesday.



A. Pulldown @40X0: 3 x 8.

B. Chest-supported DB Row: 26kg 'bells, 3 x 8.

C. Seated DB Shrug: 30kg 'bells, 3 x 15.

D. Seated Lateral Raise @40X0: 10kg x 3 x 7.


E. Erg: 30 secs on/ 90 secs off x 5. 150-160m each interval.

F. 10 mins HICT on stationary bike.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Friday.



A. 2k row on the erg in 7.27

B. 5 x 20 secs on the airdyne w/ 3 mins rest. Awful

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Saturday.



A. Hip thrusters: 70kg x 8, 90kg x 8, 100kg x 8.

B. Bulgarian split squat @40X0: 15kg DB's x 3 x 7.


C1. 5 x 1 min skipping.
C2. 5 x 400m run.

1 min rest between exercises, 2 min rest between sets.


D. 5mins HITC on the stationary bike.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Sunday.



50km cycle.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Tuesday.



A. Incline DB Press @40X0: 35kg x 3 x 8.

B. Push-ups @40X0: 3 x 10.

C. Seated BB OHP @50X0: 3 x 6.

D. Pushdown @40X0: 3 x 10.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Wednesday.



A. Erg: 2k row in 7.19. That's a PR.

B. Battle Rope: 5 x 30-second complexes w/ 3 mins rest in between.

C. Airdyne: 5 x 1min on/ 2mins off @20kph.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Thursday.



A. Pull-ups @40X0: 3 x 5.

B. Chest-supported DB row: 26kg 'bells x 3 x 12.

C. Seated DB Shrug: 40kg x 3 x 15.

D. Seated Lateral Raise @40X0: 10kg x 3 x 7.

E. EZ-bar curl @40X0: bar 20kg x 3 x 8.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Monday AM.



A. Bulgarians @40X0: 16.5kg DB's x 3 x 6.

B. Goblet Squat @40X0: 16.5kg DB x 2 x 8.







Monday PM.

50km cycling on commuter bike

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Wednesday.



A. Bench Press: 50kg x 8, 70kg x 8, 90kg x 8.

B. Seated BB OHP: 30, 40, 50kg x 6.

C. Rolling DB extension: 12.5kg x 8, 15kg x 2 x 8.


D. Erg: 100m x 2 x 5 w/ 40 secs rest.

E. 5mins HICT on stationary bike.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

(Thursday: 40k cycling).



Friday.



A. Erg: 2k row in 7.15 (pr).

B. Goblet Squat: 27.5kg DB x 3 x 10.

C. BB Hipthruster: 70kg x 8, 100kg x 8.

D. RKC plank: 3 x 10 secs.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Tuesday AM.



A. Press: 50kg, 5 x 5.

B1. Walking O/H lunge w/15kg plate: 2 x 7/7.
B2. DB Snatch PushPress w/17kg DB: 2 x 5/5.

C. 3 rounds of 3 x chins @ 10sec negative, 8 x incline DB curl @ 17kg, 8 x hammer curl @17kg.

D. Calf routine day 1: 3 x triple drop set of seated calf raise 15/15/15 supersetted with 3 x 30 donkey calf raise.
Then giant set of standing calf raise, 60 reps resting ten seconds every 10 reps.

E. Lying Russian Twist: 15kg plate, 3 x 10 nice and slow.





PM: 50k cycling

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Wednesday.




A. Power Snatch: up to 75kg x 1.

Three rounds of
B1. 50kg Thruster x 5 ottm
B2. 15kg Pull ups x 4 ottm
B3. Burpees x 8 ottm.

C. Pull-ups: 3 x 6.

D. Three rounds of riceps tri set: French Press x 10/ Dips x 8/ Pushdown x 15.

E. Lateral raise: 15kg x 3 x 10.

F. TTB's: 3 x 6.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Saturday.



A. Bench Press: 60kg x 5, 75kg x 5, 87.5kg x 5, 100kg x 5.

B. Incline DB Press 27.5kg x 3 x 12.

C. BB Hipthruster: 60kg x 6, 100kg x 5, 110kg x 6.

D. SSB squat: 45kg x 5, 65kg x 5, 85kg x 5.

E. Bicep 3/6/12 superset: 3 x rounds with BW/ 17.5kg/ 15kg DB's.

F: Calf Routine day two: 3 x triple drop sets of calf raises, 10/10/10.

G. RkC plank: 3 x 10 sexs.

H. Pull aparts: 3 x 15.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Monday.



A. Press: 50kg, 4 x 5. 

B. Reverse lunge: 7 @ 15kg, 2 x 7 @ 34kg.

 C. 3 rounds of 3 x chins @ 10sec negative, 8 x incline DB curl @ 17kg, 8 x hammer curl @17kg. 

D. Calf routine day 1: 3 x triple drop set of seated calf raise 15/15/15 supersetted with
3 x 30 donkey calf raise. Then giant set of standing calf raise, 60 reps resting ten seconds every 10 reps. 

E. Lying Russian Twist: 15kg plate, 3 x 10 nice and slow. 

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Wednesday.



A. Hang Power Snatch: up to 50kg x 3.

B. Bench Press: 70kg x 5, 90kg x 5, 102.5kg x 5.

C. Incline DB Press: 27.5kg x 3 x 12.

D1. Pull-ups @15kg: 3 x 3 ottm
D2. Burpees: 3 x 6 ottm
D3. Airdyne: 3 x 15 secs ottm

E. Pull-ups: 3 x 7.

F. Tricep triset x 3.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Thursday.



A. BB Hipthruster: 60, 90, 110kg x 8.

B. SSB squat: 45, 75, 95kg x 5.

C. Biceps triset x 3.

D. Calf routine day two.

E. Lateral raise: 17.5kg DB's x 3 x 8.

F. L-sit: 2 x 10secs.


G. Erg: 1120m in 4 mins

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Monday.



A. Turkish-get up: 17kg DB x 10 (5 each side).

B. T-drills and 10 x 10m/10m flying start/sprint with 60 seconds rest between efforts.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Tuesday.



A. Handstand holds: 3 x 30 secs approx.

B. Seated DB OHP: 17kg DB's x 8, 10, 12.

C. Supine row: 3 x 12.

D. 6 rds x 12 DB snatch OTM (3R, 3L) w/17kg DB.

E. Bicep triset x 3 rounds.

F. Calf routine day one.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Thursday.



A. Bench Press: 60, 80, 95, 105kg x 5.

B. Face Pulls: 3 x 15.

C. Incline DB Press @40X0: 27.5kg x 3 x 8.

D. Push-ups: 3 x 10.

E. Dips: 5 x 8 w/ 30 secs rest between.


F1. Pullups: 8, 7, 6, 5, 6.
F2. Skipping: 5 x 100.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Tuesday.



A. SSB squat: 55kg x 5, 85kg x 3, 105kg x 2, 125kg x 1.

B. GHR: 3 x 5.

C. Sledgehammer strikes on tyre: 15 x 8 otm.

D. Bicep triset x 3.

E. Calf routine day one.



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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Thursday.



A1. Agility ladder x 20.
A2. Face Pulls: 5 x 10.

B. Bench Press: chains 30kg x 5, 50kg x 5, 70kg x 4, 80kg x 2, 85kg x 1, 90kg x 1, 50kg x 10.

C. Incline DB Press: 27.5kg, 10sec rest pause every 5 reps, 25 rep total.

D. Pull-ups: 4 x 7.

E. Tricep tri-set: 3 rounds.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Saturday.



A. Bulgarians: 20kg DB's x 3 x 5.

B. BB Hipthrusters: 60, 90, 120kg x 4.

C. Deadlift: up to 200kg x 1.

D. Lateral raise: 15kg DB's, 2 x rest pause sets of 25 w/10secs rest every 5 reps.

E. Reverse-Flye: 12.5kg DB's x 3 x 12.

F. Calf Routine day two.





First time DLing in about three months. My back injury is still there and I hadn't planned to do it, but 200kg ended up happening easily enough. Gas

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 522

Wednesday.



A. Tyre Flip: 5 x 2.

B. Ring Work.

C. Every second minute for 5 rounds:
3 x 30" box jump
8 x kipped pull-ups
10 x 36kg KB Swings

D. Calf routine day one.




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