Posts Tagged ‘Trainning’

Afghan Gym Workout

August 28th, 2012

 

Well on the ocassions that we get downtime here……. there is not a great deal to do. I mean the days are long but its not exactly like we can go down the pub after for a few beers. So all there is to do is hit the gym and get on #OPMassive or sleep

Came up with the below training program with a few mates while over in Camp Bastion. Been on it for a couple of moths and already noticing some benifits

 

Day & Group
Exercise

Monday
Chest

  • Dumbell Press
  • Flys
  • Decline
  • Close Arm Press
  • Abs Routine

 

Tuesday
Back

  •  Kick Backs
  • Lat Pull Down, Straight arm
  • Seated Row
  • Deadlifts or Romanian Deadlifts
  • Abs Routine

 

Wednesday
Shoulders

  •  Shoulder Press
  • Upright Row
  • Deltoid Raise
  • Standing Fly’s
  • Bounce Press
  • Abs Routine

 

Thursday
Chest

  •  Bench Press
  • Incline
  • Close Arm Press
  • Flys
  • Decline
  • Abs Routine

 

 Friday
Biceps

  •  Cable Curl
  • 21’s
  • Hammer Curl with rope
  • Seated Curls
  • Abs Routine

 

Saturday
Triceps

  •  Overhead Tricep Extensions
  • 21’s
  • Rope extension pull downs
  • Skull Crusher Superset
  • Tri Kickbacks
  • Abs Routine

 


Abs Routine

1 x Set done every day

  •  Weighted Situps
  • Weighted Leg Raises
  • Oblique Crunches

 

 

Birmingham Half Marathon

October 13th, 2009

 

 

Birmingham Half Marathon Nike+ Stats

 

Took Part in the Birmingham Half Marathon a couple of days ago.  First time running 13 miles, well without any weight strapped to my back anyway ;) So was originally planning to use this as a bench mark. My target was to do it in just under 2 hours. my actual time was 2hrs 0mins 52sec … so not far off

 

Above shows the place that i came, 3428th – which isnt too bad considering that close to 10000 people took part