Bit of updating to be done.

2/6/11

Alba military fitness session.

3/6/11

Charity excercise bike ride at gym. 2 hour stint and 28.7 miles completed.

6/6/11

5k run

8/6/11

For time

100 pullups
100 14kg db push press
100 sit ups

All reps per excercise to be completed before moving on.
14:41

Then did 50 bastardos in 2:37

9/6/11

Approx 4 mile run in 31:21

10/6/11

100 press ups
50 kb swings
100 jesus christs

7:22. Was going for 100 swings but could feel the old knee going again.

13/6/11

1 lap of strathy park(round the loch)

26:05

14/6/11

Alba military fitness session

15/6/11

Crossfit Fran done with 41.5kg bar

21-15-9 reps of
Thruster
pull up

6:08

Then 4k run

16/6/11

Alba military fitness session

18/6/11

Crossfit Randy

75 x 75lb power snatch (34kg)

5:28 (5:55 last time)

28/5/11

1-10-1 reps of

Squat
14kg db push press
tricep dip
press up on bars
sit ups
pull ups

23:38

30/5/11

5k run + 50 press ups + 50 sit ups

31/5/11

Alba military fitness session

1/6/11

Got a free pass for the boathouse gym down strathy for this week.
Did 5 rounds for time of

500m row
10 x 50kg push press

16:13

Good to get back on a rower. Haven't been on one since the good old days at Crossfit. Quite surprised cos i managed to keep to about 1:45 for each of the 5 rows.

25/5/11

50 strict dead hang pullups
100 sit ups

23/5/11

5 rounds of

5 dead hang pullups
10 push ups on bars
15 x 14kg db push press
20 tricep dips
25 sit ups

10:29

24/5/11

Push press

46.5kg 2x10 reps
54kg 2x7 reps
59kg 2x5 reps
64kg 1x3 reps

Messed about with some deadlifts after this but have only got up to about 100kg in the house.
Then did a tabata with press ups. 7x15 + 1x25 = 130 reps.

Still no leg work as knee is still buggered.

Sat 14/5/11

Alba military fitness session

Sun 15/5/11

6 rounds of (36.5kg)

5 deadlifts
5 cleans
5 front squat
5 push press
5 back squat
30 sit ups
10 push ups on bars

+100 bench presses without stopping at 36.5kg

Went on holiday so just did some morning runs without timing.
17/5 Approx 5k
18/5 Approx 7k
19/5 10k - measured in car.

20/5/11

7 rounds of
5 dead hang pullups
10 push ups on bars
15 x 14kg db push press
20 sit ups

13:25

Knee playing up again from the running so trying to avoid leg work.

Did something to my knee during Saturday's workout. All swollen up and friggin' painful so no running or leg work this week.

9/5/2011
5 rounds of
5 dead hang pull ups
10 x 14kg db shoulder press
20 sit ups

Took a few days off

13/5/2011

5 rounds of
5 dead hang pullups
10 press ups on the push up bars
15 14kg db push press
20 tricep dips
25 sit ups

11:16

5/5/11

Alba military fitness session

7/5/11

21-15-9 reps of

Box jump
24kg kb swing
Chest to bar pull ups
Sit ups

8:09