Gym Jones 300 training fitness boards Week 11, session 3, day 6

Gym Jones 300 training fitness boards Week 11, session 3, day 6
18th July 2009 (20090718)
Week 11, Session 3, Day 6 - SMMF.

Burpees

22 minutes.


To see week 12's first session, click here

Gym Jones 300 training fitness boards Week 11, session 2, day 5

Gym Jones 300 training fitness boards Week 11, session 2, day 5
17th July 2009 (20090717)
Week 11, Session 2, Day 5 - Push + Pull.

30 repetitions - Lat Pull-down with 50% body weight

30 repetitions - Bench press with 50% body weight

30 Thrusters

30 repetitions - Upright Rows

5 rounds.

Click here for Week 11, day 6 (session 3)

Gym Jones 300 training fitness boards Week 11, session 1, day 2

Gym Jones 300 training fitness boards Week 11, session 1, day 2
14th July 2009 (20090714)
Week 11, Session 1, Day 2 - Power Endurance.

10 minutes - Front Raise with 25% body weight

8 minutes - Shoulder Press with 25% body weight

6 minutes - Bent Over Row with 25% body weight

4 minutes - Lateral Raises with 25% body weight

Click here for Week 2, session 2 (day 5)

Gym Jones 300 training fitness boards Week 11 Schedule

Gym Jones 300 training fitness boards Week 11 Schedule
13th July 2009 (20090713)
Week 11 schedule.



Click here for the Week 2, Day 2 (my first session) board

Gym Jones 300 training fitness boards Week 10 Workout 3

Gym Jones 300 training fitness boards Week 10 Workout 3
11th July 2009 (20090711)
Week 10, Workout 3 (day 6) - Power Endurance.

2 minutes - Pull ups

4 minutes - Bent over rows with 30% body weight

6 minutes - Press up, into Row with 5 to 10 kg

8 minutes - Bicep curl, into Shoulder press

10 redemptions.


Click here for the schedule for Week 11

Gym Jones 300 training fitness boards Week 10 Workout 2

Gym Jones 300 training fitness boards Week 10 Workout 2
9th July 2009 (20090709)
Week 10, Workout 2 (day 4) - Tag Team.

400 meters on the treadmill at fastest perceived intensity

Maximum pull ups

6 rounds, change once the person has completed the 400 meters on the treadmill.


Click here for the next board, Week 10, session 3

Gym Jones 300 training fitness boards Week 10 Workout 1

Gym Jones 300 training fitness boards Week 10 Workout 1
7th July 2009 (20090707)
Week 10, Workout 1 (day 2) - Tag Team.

20 Thrusters at 25% body weight

10 Bent over row at 25% body weight

20 Dumb bell Clean and Press at 25% body weight

10 Upright rows at 25% body weight

Maximum rounds in 22 minutes.


Click here for the next board, Week 10, session 2

Gym Jones 300 training fitness boards Week 9 Workout 3

Gym Jones 300 training fitness boards Week 9 Workout 3
4th July 2009 (20090704)
Week 9, Workout 3 (day 6) - 2 minute turnovers.

Treadmill, 6mph, gradient 4

Lat pull down with 25% to 50% body weight

Box jumps

4 rounds only.


Click here for the next board, Week 10, session 1

Gym Jones 300 training fitness boards Week 9 Workout 2

Gym Jones 300 training fitness boards Week 9 Workout 2
2nd July 2009 (20090702)
Week 9, Workout 2 (day 4) - 2 minute turnovers.

Treadmill, 6mph, gradient 8

Burpees

Rower, level 10

Deadlift at 50% body weight

3 rounds only.


Click here for the next session, Week 9, workout 3

MyProtein.com Abs Challenge - Suppliments

For the 6 weeks of the MyProtein.com Abs challenge, before and after fasted training, the following suppliments shall be taken.





BCAA 5mg before and after training.
Glutamine 10mg before and after training.
Impact Whey 50mg after training.

Part of the training involves chin ups, so I've purchased, and installed a chin-up bar to improve upper body strength.

Gym Jones 300 training fitness boards Week 9 Workout 1

Gym Jones 300 training fitness boards Week 9 Workout 1
30th June 2009 (20090630)
Week 9, Workout 1 (day 2) - Push Pull.

25 Box jumps

20 Box steps with 25% body weight

15 Deadlifts with 50% body weight

Seated Upright bike, 1km, level 15

26 minutes to complete as many rounds as possible.

Click here for the next session, Week 9, workout 2 (day 4)

Gym Jones 300 training fitness boards Week 8 Workout 3

Gym Jones 300 training fitness boards Week 8 Workout 3
27th June 2009 (20090627)
Week 8, Workout 3 (day 6)

25 Bent over rows at 30% body weight

20 Bicep curl into shoulder press at 20% body weight

15 Front raises at 20% body weight

Maximum chin ups, minimum of 5 reps

20 minutes to complete as many rounds as possible.

Click here for the next workout, week 9, session 1 (day2)

Gym Jones 300 training fitness boards Week 8 Workout 1

Gym Jones 300 training fitness boards Week 8 Workout 1
23th June 2009 (20090623)
Week 8, Workout 1 (day 2) - SMMF (Single movement mind fuck).

Dand-Baithak (Hindu pushup, hindu squat)

22 minutes.

Click here to see the workout for week 8, board 2

MyProtein.com Abs Challenge - Diet

MyProtein.com Abs Challenge - Diet.
The diet closely resembles the Paleo diet, which is the "cave man" diet.

Basically, it's meat with green veg.

My daily lunch for the next 6 weeks mainly consists of:

Chicken
Steamed cabbage
Spinach
Cucumbers.

As a quick snack, I have a boiled egg !!!

My evening meal varies, more to follow.

Gym Jones 300 training fitness boards Week 8 Workout 2

Gym Jones 300 training fitness boards Week 8 Workout 2
24th June 2009 (20090624)
Week 8, Workout 2 (day 3) - Tag team.

400 meters on tradmill

Pull ups with 25% body weight

Press ups

Squats at 25%

3 complete rounds - rotate / swop every time the person finishes on the treadmill.

Click here for the next board, week 8, board 3

Gym Jones 300 training fitness boards Week 7 Workout 2

Gym Jones 300 training fitness boards Week 7 Workout 2
18th June 2009 (20090618)
Week 7, Workout 2 (day 4) - Pull Up (PMF)

1. 2 minutes of Arm rom at level 10.
2. 2 minutes of Austrailian pull ups.
3. 2 minutes of Lateral Raises with 4 kg.

3 rounds.


Click here for the next board - Week 8, workout 1

Abs challenge for MyProtein.com

Exciting news - I've been chosen to take part in an Abs challenge for MyProtein.com.
If you do order from MyProtein.com, don't forget to add the code "MP19533288" at the basket stage.
The training (6 days a week) is to begin this Monday (27th May 2013).

The rough measurements taken today via body fat calipers are:
Age: 36
Weight: 167 lbs
Suprailiac (above right hip): 16mm
Subscapular (behind shoulder blade): 14mm
Bicep: 8mm
Tricep: 8mm

Using these measurements, and using the mens "Durnim/Womersley 4-site fat caliper method" found via: http://www.linear-software.com/online.html

My body details are:

Body Fat %:	20.65
Lbs/Kgs of Body Fat:	34.48
Lean Body Weight:	132.52

Body Fat Chart
Classification	Women	Men
Essential Fat	10-12%	2-4%
Athletes	14-20%	6-13%
Fitness	21-24%	14-17%
Acceptable	25-31%	18-25%
Obese	32% plus	25% plus

Gym Jones 300 training fitness boards Week 7 Workout 1

Gym Jones 300 training fitness boards Week 7 Workout 1
16th June 2009 (20090616)
Week 7, Workout 1 (day 2) - Power Endurance

1. 8 minutes, Bent over row at 25% body weight.
2. 6 minutes, Shoulder press at 25% body weight.
3. 4 minutes of Press ups.
4. 2 minutes of Chin ups.

1 round.


Click here for the next workout, Week 7, workout 2 (pull ups)

Gym Jones 300 training fitness boards Week 6 Workout 3

Gym Jones 300 training fitness boards Week 6 Workout 3
14th June 2009 (20090614)
Week 6, Workout 3 (day 7) - Clean and Press / Strength (Push + Pull)

1. Press ups, 20 repetitions
2. Bent over row at 25% body weight, 20 repetitions
3. Front raises at 25% body weight, 20 repetitions
4. Shoulder press at 25% bofy weight, 20 repetitions

Maximum rounds in 24 minutes.


Click here for Week 7, workout 1

Gym Jones 300 training fitness boards Week 6 Workout 2

Gym Jones 300 training fitness boards Week 6 Workout 2
12th June 2009 (20090609)
Week 6, Workout 2 (day 5) - Clean and Press / Power Endurance

1. 8 minutes, Bent over rows with 25% body weight
2. 6 minutes, Squats, with 25% body weight
3. 4 minutes of Press ups
4. 2 minutes of Clean and Press

1 round only.


Click here for the next board, Week 6, workout 3 (day 7)