Week 19

Monday 22 June
off work sick


Tuesday 23 June
still too off-colour to do anything


Wednesday 24 June
still not right


Thursday 25 June
5x5 12kg curls and presses
*Joined the gym*


Friday 26 June
Gym induction/programme:

• 10 mins walking 2.5mpg
• 10 mins running 6 mph
• 3x8 shoulder press (30 pounds?)
• 3x10 ab curl (65 pounds?)
• 3x8 bicep curl (30 pounds?)
• 3x8 press w/ shoulder rotation (6kg each arm)
• 3x8 chest press (weight?)
• 10 mins crosstrainer warm down

Saturday 27 June
Gym (programme as above)
Cycle 4 miles
Walk 5 miles+

Sunday 28 June
Climbing
@ Horborough Rocks, couple of solos, boudler problems & a few routes
@ Intake Quarry, second 1 sport route, failed to second 2 add sport routes (too tired!)
Cycle approx 3-4 miles

Week 17

Monday 8 June
4 mile run. Was meant to be a short run to ease myself back in after a week off.
Confirmed the need for running socks though - best to beat blisters.
Weird sharp pain in left shoulder.

20 sit ups (bench)
20 dorsal raises (fit ball)

Tuesday 9 June
20 sit ups (foot under door hook thing)
20 crunches
2 reps of 5 bicep curls (16kg)
2 reps of 4 shoulder presses (16kg)
plank (epic fail at the...)
press ups (weak effort, felt hard today)
some pull ups.

Wednesday 10 June
4.5 mile run - completed in under 30 minutes!

Thursday 11 June
?

Friday 12 June

Drove to Pembrokshire

Saturday 13 June

Day of surfing.

Sunday 14 June
Day of surfing.

Week 15

Monday 25 May
Climbing @ Pleasley Vale 2-3 hours

3 sets of 5 bicep curls 16kg
3 sets of shoulder presses 16 kg
2 sets of 10 fit ball dorsal raises, 1 set of 15
3 sets of 10 fit ball crunches
3 sets of 20 crunch twists
3 sets of 10 press ups (on knees)
2 sets of resistance leg raises, to fatigue
(Lie on your back with your partner stood at your shoulders. Holding onto your partners ankles lift you legs striahgt into the air, keeping them straight. Your partner then firmly pushes your legs back down to the ground, to the side etc, in a random pattern)
10 side leg raises
(Lie on your back with your arms out to the side like a cross. Lift your legs into the air keeping them straight. Lower your legs to the left, keeping them at right angles to your body, keeping your shoulders on the floor. Raise, Repeat on the right. Repeat.)
2 fingertip pull ups on the Beastmaker

*chest cramp*


Tuesday 26 May
bleep test (level 8.4)
run - 3 miles
pull ups


Wednesday 27 May
weights and core


Thursday 28 May
-

Friday 29 May
-
Saturday 30 May
-
Sunday 31 May
3 mile run, max speed uphill. Internvals between lamposts for 1+ mile (jog/sprint)

Week 14

Monday 18 May
Climbing @ the wall. Routes. Led 5b (English)

Tuesday 19 May
Circuits class, hard this week! Last one til September :(

Wednesday 20 May
-

Thursday 21 May
Run 3.5 miles.

Friday 22 May
-

Saturday 23 May
Wii Fit :)

Sunday 24 May
Bleep test - level 8
Run afterwards, 3 ish miles?

Week 13

Monday 11 May
Climbing @ the wall, about 8 problems flashed, another 4-5 tried so not exactly maximum effort! Felt quite tired and arms getting pumped fairly easily.

Also did some pull ups on the rings (again arms felt beasted) and 20 crunches, 20 dorsal raises over the block.


Tuesday 12 May
35 sit ups before breakfast.
Circuits class @ lunchtime, approx 30 mins? Loved it. Wasted me.


Wednesday 13 May
Still wasted from circuits. That really was maximum effort. Will be back next week.


Thursday 14 May
Run 3 miles.
Weights, 16kg (8kg each arm) 5 reps of 5 curls and shoulder presses.
Pull ups, 2 at a time, 3 reps.


Friday 15 May
Run 4/4.5 miles
Weights, 16kg (8kg each arm) 5 reps of 5 curls and shoulder presses.
Pull ups, 2 at a time, 3 reps.

Saturday 16 May
-


Sunday 17 May
Two routes at Stanage, in the rain. Scary & soaking.

Week 12

Monday 4 May
Driving back from Northumberland.


Tuesday 5 May
Climbing wall 2+ hours.


Wednesday 6 May
-


Thursday 7 May
Run 4.5 miles
Press ups (training! since I'm categorically hopeless at these)
Weights (8kg, 5 reps of 5 bicep curls and shoulder presses, per arm)


Friday 8 May
Driving down to Cornwall


Saturday 9 May
-
Sunday 10 May
-

Week 2

Monday 23 Feb

Training might be a bit light this week (see prev post re concussion).
Will be going to be early tonight after overdoing it a bit on the booze this weekend.

Tuesday 24 Feb

Back on track today, decided not to go down the wall, but to turn the house into a home gym instead.
5 x reps of 20 sit ups
4 x reps of 10 push ups (something I have to work on, I'm crap at these)
4/5? x reps of 20 bicep curls with 16kg weights
4/5? x reps of 20 shoulder presses with 16kg weights
some (token) leg lifts
some dorsal raises

Also set up the pulley so I can train assisted pull ups - managed 3 with some cobbled together weights found strewn throughnout the house. Not sure how much they weighed in at in the end...
Also did a few reps of single pull ups, both grips.

Sound track?
Police interceptors
Traffic Cops
Real Rescues
--------------Yeh!