My Training Blog

[CraigA]

BBC freed greatly amazed at people have BBC their stamina, although I am your photos do not suggest the BBC you exercise its own Riad

Can someone translate this please! the only BBC ive heard of is the TV station

 

[CraigA]

Wednesday 24th October 2012
Cardio
Exercise Bike - 30 and 60 minute blocks​

 

[smokingspud]

Can someone translate this please! the only BBC ive heard of is the TV station

Haha so funny I was wondering what was meant with BBC too

 

[CraigA]

Haha so funny I was wondering what was meant with BBC too

Must be a spammer haha

 

[CraigA]

Thursday 25th October 2012
Cardio
Exercise Bike - 30minutes
X-Trainer - 13minutes
Legs
Leg Extension - 3 sets of 12 reps
Leg Curl - 3 sets of 12 reps
Leg Press - 3 sets of 12 reps
Shoulders
Barbell Front Raise - 3 sets of 12 reps
Lateral DB Raise - 3 sets of 12 reps
Seated Bent Over Raise - 3 sets of 12 reps
DB Shrug - 3 sets of 12 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Crunch Hands on Chest - 3 sets of 20reps​

 

[CraigA]

Friday 26th October 2012
Cardio
Exercise Bike - 30 minutes
Rower - 10 minutes
Cross trainer - 20 minutes
Back
Low Row - 3 sets of 12 reps
Cable Pulldown - 3 sets of 12 reps
DB Row - 3 sets of 12 reps
Biceps
DB Curl - 3 sets of 12 reps
Hammer DB Curl - 3 sets of 12 reps
Con Curl - 3 sets of 12 sets
AB's
Seated Knee Up - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 15 reps
​

 

[CraigA]

Sunday 28th October 2012
Cardio
Rower - 8 minutes
Cross Trainer - 22 minutes
Chest
Machine Incline Press - 3 sets of 12 reps
Machine Chest Press - 3 sets of 12 reps
DB Incline Flye - 3 sets of 12 reps
Triceps
Bench Dips - 3 sets of 20 reps
Cable Press Down - 3 sets of 12 reps
Reverse Press Down - 3 sets of 12 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Side Jacknife - 3 sets of 18 reps
Crunch Hands on Knee - 3 sets of 20 reps​

 

[CraigA]

Monday 29th October 2012
Cardio
Exercise Bike - 30 and 60 minute blocks​

 

[CraigA]

Tuesday 30th October 2012
Cardio
Exercise Bike - 60 minutes
Swimming - 45 minutes​

 

[CraigA]

Thursday 1st November 2012
Cardio
Rower - 2000m 8:38
X-Trainer - 22 minutes
Legs
DB Lunge - 3 sets of 12 reps
Front Squat Smith Machine - 3 sets of 12 reps
Calf Raise - 3 sets of 40 reps
Shoulders
Cable Front Raise - 3 sets of 12 reps
Machine Press - 3 sets of 12 reps
Smith Machine Shrug - 3 sets of 12 reps
Smith Machine Overhead Shrug - 3 sets of 12 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Crunch Hands On Chest - 3 sets of 20 reps​

 

[CraigA]

Friday 2nd November 2012
Cardio
Exercise Bike - 30 mins
Rower - 2000m 9:30
X-Trainer - 10 mins
Back
Straight Arm Pulldown - 3 sets of 12 reps
Seated Cable Row - 3 sets of 12 reps
Smith Machine Deadlift - 3 sets of 12 reps
Biceps
21's - 3 sets of 21 reps
One Arm High Cable Curl - 3 sets of 12 reps
Reverse Grip Curl - 3 sets of 12 reps
AB's
Seated Knee Ups - 3 sets 20 reps
Crossover Crunch - 3 sets of 20 reps
Decline Crunch - 3 sets of 20 reps​

 

[CraigA]

Saturday 3rd November 2012
Cardio
Rower - 2000m - 9:31
X-Trainer - 21 mins
Chest
Decline DB Press - 3 sets of 12 reps
Decline DB Flye - 3 sets of 12 reps
Flat Bench DB Flye - 3 sets of 12 reps
Triceps
Skull Crushers - 3 sets of 12 reps
Overhead Rope Extension - sets of 12-10 and 12 reps
DB Lick Back - 3 sets of 12 reps
AB's
Seated Knee Ups - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps​

 

[CraigA]

Sunday 4th November 2012
Cardio
Exercise Bike - 35minutes
Rower - 2000m - 9:34
X-Trainer - 21minutes
Legs
Leg Extension - 3 sets of 12 reps
Leg Curl - 3 sets of 12 reps
Leg Press - 3 sets of 12 reps
Shoulders
DB Twisting Press - 3 sets of 12 reps
DB Lateral Raise - 3 sets of 12 reps
Seated Bent Over Raise - 3 sets of 12 reps
DB Shrug - 3 sets of 12 reps
AB's
Seated Knee Ups - 3 sets of 20 reps
Side Jackife - 3 sets of 20 reps
Crunch Hands on Chest - 3 sets of 20 reps

Also started doing the Rushfit program which is pretty taxing but great
Rushfit strength and conditioning - 50 minutes​

 

[CraigA]

Monday 5th November 2012
Cardio
Exercise Bike - 3 lots of 30 mins
Rushfit
Abdominal Strength & Core - 50mins​

 

[CraigA]

Tuesday 6th November 2012
Cardio
Exercise Bike - 60 minutes​

 

[CraigA]

Wednesday 7th November 2012
Cardio
Exercise Bike - 30 minutes
Rower - 2000m - 9:32
X-Trainer - 21 minutes
Back
Cable Pulldown - 3 sets of 12 reps
Behind Head Pulldown - 3 sets of 12 reps
Low Row Single Arm - 2 sets of 12 reps
Biceps
Cable Curl - 3 sets of 12 reps
Hammer Curl - 3 sets of 12 reps
Con Curl - 3 sets of 12 reps
AB'S
Seated Knee Ups - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Crunch Hands on Chest - 3 sets of 20 reps​

 

[CraigA]

Friday 9th November 2012
Cardio
Rower - 2000m 9:13
X Trainer - 21 minutes
Chest
Incline Machine Press - 3 sets of 12 reps
Machine Chest Press - 3 sets of 12 reps
Incline DB Flye - sets of 12-8 and 11 reps
Triceps
Bench Dips - 3 sets of 20 reps
Cable Pressdown - sets of 12-11 and 7 reps
Reverse Pressdown - 3 sets of 12 reps
AB'S
Seated Knee Ups - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps
GSP Rushfit - Stretching for Flexibility - 35 minutes​

 

[CraigA]

Saturday 10th November 2012
Cardio
Exercise Bike - 30 minutes
Rower - 2000m - 9:13
X-Trainer - 21minutes
Legs
DB Walking Lunges - 3 sets of 12-14 reps
Front Squat - 3 sets of 12 reps
Calf Raise - 3 sets of 40 reps
Shoulders
Machine Press (palms facing forward) - 3 sets of 12 reps
Machine Press (palms facing inwards) - 3 sets of 12 reps
Cable Front Raise - 3 sets of 12 reps
Smith Machine Shrugs - 3 sets of 12 reps
AB'S
Seated Knee Ups - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Crunch - hands on chest - 3 sets of 20 reps​

 

[CraigA]

Sunday 11th November 2012
Cardio
Exercise Bike - 60 minutes
X-Trainer - 30 minutes
Back
Pullups - 3 sets of 12 reps
V Bar Pulldown - 3 sets of 12 reps
Smith Machine Deadlift - 3 sets of 12 reps
Biceps
21's on Cable Machine - 3 sets of 21 reps
Reverse Grip Curl - 3 sets of 12 reps
One Arm Cable Curl - 3 sets of 12 reps
AB's
Seated Knee Ups - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps
Hanging Knee Raise - 3 sets of 12 reps​

 

[CraigA]

Monday 12th November 2012
Cardio
Exercise Bike - 3 lots of 30 minutes​