February 2018

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

31 1 2 3 4
FL BW
Artemis
29.48mins
Pull Ups as
jumping.

5 6 7 8 9 10 11
FL WTS Rest FL BW 30mins Gym XT
total Intervals25mins
Upper Body IV
10 x sprawls, 10 30mins circuit class
30kg BB Tri Ext & BB
x LHR –Left, 10 x
Biceps Curls 5 x 10rm
LHR- Right, 15 x
Rower: 900m Pyramid superman,
15.36 30secs rest x 3
Nott 5rds 18.40 Plate 1/5 Aphrodite
Sit Up x 10 10kg Russ 8.01
Tiwsts x 10 10kg
Cocoons x 30 0kg

12 13 14 15 16 17 18
FL WTS FL WTS FL BW 20mins XT L7 2.4KM 20mins XT L8 2.8km Rest long walk FL BW
at Mersea. Legs
Lower Body 1 Upper Body1 1/3 Dione FL WTS FL WTS 3rds of 15 x neg
feel heavy &
60kg RDL / Squat Bench Press / 13.38mins press up+ 25
Upper Body 2 Lower Body 2 upper body
5 x 10rm Bent Rows 5 x crunches+30mount
stupidly feels tight.
10 Push Press 42.5 x 10 D/Lift 60kg(trap bar) climbers + 30secs
Rower:1000m added in
BB Front Squat 3 x Diet has been rest.
Ladder Kvasir 6rds 50squats! Upright Row 30kg x
17.32mins 10 10rm good since last
4/5 Hyperion
Sunday. No
5sets VOR 11.22mins 17.5kg 7.22mins
chocolate or
500m Intervals 500m Ladder 8.26mins biscuits. I feel 400m sprint: Ypres
16.20mins (Concept 2) great & got road 3.06mins
some
comments
about physique
from Nadine.
Knee feels
good. 6months
until Thailand.

19 20 21 22 23 24 25
XT L10 20mins XT L5 20mins XT L5 XT L5 20mins 2.35km
1.23km 1.29km 20mins
FL WTS Upper Body I FL BW
1.25km
FL WTS FL WTS
Lower Body III B/Press 70kg Rows Interval
FL BW
Upper Body V Upper Body III
Trap Bar Deadlift x 8 Shoulder Pull ups
6/10 Gaia
IncPress55kgBent Pull Ups x 6 70kg /Lunes x 8 12kg 10/Crunches
12.17mins 2 x Syn 6.47mins
Row42.5kg 5 x 8 5kg Dips x 6 DB. 25/Neg Press Ups
5kg x 5sets 5xPlate Sit Up 15 30secs rest x3.
2 x SIF 20kg 900m Pyramid
10xCocoons 20 x
13.57mins 10rds 1000m Ladder 15.15mins Conc2 Persephone
Twists
17.29mins TG 8.47mins PB
5xUprightRow
Skadi 10.30mins 5kg
10xPush Press Mani 8.21mins
30xplate
5xBiceps Curls Plate Press Sit
situp,30xtwists,30xplate
Up & Cocoons
sit up, 30xcocoon then
5kg
20reps +10reps
25/20/15/10/5
Core is defo my weak
point B hip flexors
gave in while
performing the Russian
twists. Had to do it
w/feet on floor.
26 27 28 Feel like I’ve had a On a negative side I
very productive didn’t get a lot of
Padstow Padstow Long drive
month. I’ve lost a Bodyweight sessions in
home from
stone, I’ve kept to a and I really need to
Padstow.
clean plan 80% of work on my hydration
the time. I’ve got strategies.
stronger. Very proud.