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Phuket Camp Training

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This article is just really much more of a training update instead of other things. If I try to include my restaurant/social/food pics from the past month or two I'll be for ages. So instead, here's what I've been up to over the past 4 weeks training-wise.

Because this is just what I've documented on my iFitness app it might not function as the most fascinating read, so you can bypass all the weights stuff and skip towards the bottom for any quick update on other areas of my challenge if you like ;-)

If you choose to stick to working out at PhuketCamp please note the first part isn't massively exciting when i only agreed to be still building my strength support (as I had A few months off between October 2011 and February 2012) so wasn't too thinking about pushing myself - all that is different as you'll see if you persevere ;-)

I'm going to try to take some pics this weekend (if I have a chance - depends upon how Easter plans go as we are hosting again this season and will have a *very* full house!) to do an evaluation as it's been 4 weeks already (eeek!!).


Training Log (USN 12 Week challenge going on 7/03/2012)

08/03/2012 - Triceps & Biceps

Dumbbell Hammer Curl - 2 x 7kg - 3 x 12 reps
Dumbbell Triceps Extension - 2 x 7kg - 3 x 12 reps
Dumbbell Zottman Curl (love this move) - 2 x 7kg - 3 x 12 reps
Cable Triceps Pulldown - 11.25kg - 3 x 12 reps

Plank - 2 x 60 secs
Sit-ups (full) - 2 x 20
Bicycle kicks - 2 x 10


09/03/2012 - cardio (mostly)

Rowing - 2,000m
Cycling - 10 mins

Assisted Pull-up - 35kg - 3 x 10 reps


12/03/2012 - Chest & Back

Dumbbell Chest Press - 2 x 12.5kg - 3 x 10 reps
Dumbbell one arm row - 12.5kg - 3 x 10 reps
Dumbbell Pullover - 12.5kg - 3 x 12 reps
Dumbbell bent over flyes - 2 x 7kg - 3 x 10 reps
Dumbbell incline flyes - 2 x 9kg - 3 x 10 reps


13/03/2012 - Legs

Cycling - 15mins
Barbell Squat - 30kg - 2 x 10 reps - 20kg - 1 x 20 reps
Swiss-ball split squat - 3 x 10 reps
Deadlift - 50kg - 2 x 10 reps - 40kg - 1 x 10 reps - 30kg - 1 x 10 reps


14/03/2012 - Cardio & Abs

Rowing - 2,010m
Cycling - 10mins

Next I did the next exercises twice inside a circuit
Sit-ups (full) x 20
Hip thrust/reverse crunches/pulse up x 20
Plank - 60 secs
Side crunch x 20 (each side)
Vertical toe-touches with 2kg medicine ball - x 20


15/03/2012 - Shoulders & Rotator Cuff

(this session is definitely the longest of my split session as I sustained a shoulder injury years back while practicing triathlon so I keep it in check by strengthening my delts and also the muscles around, appears to work nicely!)

Dumbbell Shoulder Press - 2 x 9kg - 3 x 10 reps
Dumbbell Upright Rows - 2 x 9kg - 3 x 10 reps
Dumbbell Lateral Raise - 2 x 4kg - 3 x 10 reps
Cable Rotator Cuff - External - 3.75kg - 3 x 10 reps
Cable Rotator Cuff - Internal - 3.75kg - 3 x 10 reps
Dumbbell Scaption - 2 x 4kg - 3 x 10 reps
Dumbbell Standing Scarecrow - 2 x 4kg - 3 x 10 reps
 

Posted May 17, 2012 at 11:39am

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