Abs / conditioning

Reps: 50/40/30/20/10
Rest: 120s/90s/60/30s/

Russian twists per side
Sit ups
Bench supported lateral jumps
Scissor kicks
1 minute plank

Abs

Miranda Oldroyd - First time making it to Carson.

Reps: 50/40/30/20/10
Rest: 120s/90s/60s/30s

Russian twists (each side)
Sit ups
Bench-supported lateral jumps
Scissor kicks
1 minute plank

Shoulders, traps and abs

Emma Storey-Gordon

Shitty weather, so just went to the Stonecroft gym.

Dumbbell push press
30s x 12, 12, 12

Close grip push ups
20, 12, 12

Seated Arnold press
25s x 10, 10, 10

Seated French press
25lb x 12, 12, 12

Dumbbell front raise, alternating
25s x 15, 15, 15

Dumbbell skull crushers
20s x 15, 15, 15

Seated bent over dumbbell reverse fly
15s x 15, 15, 15

Dumbbell tricep extensions
25lb x 15, 15, 15 per arm

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Bicycle crunches
50, 50, 50 per side

Dumbbell side bends
40lb x 15, 15 per side

Scissor kicks
20, 20 per side

Quads, hamstrings and abs

Jeebus!

Leg extensions
87.5lb x 10, 10
Drop sets - 87.5lb x 10, 62.5lb x 10, 37.5lb x 10

Straight leg deadlifts
135lb x 5, 5
205lb x 5, 5, 5

Leg curls
50lb x 12, 12
Drop sets - 50lb x 8, 25lb x 12, 12.5lb x 15

Leg press (burn) - 110lb x 40, 130lb x 40

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Leg hip raises - 20, 20, 20

Russian twists - 100

Scissor kicks - 50, 40, 30

Heel touches - 70, 50

Abs

My workout sessions this week have been a bit shorter than usual, due to family commitments. 

3 circuits; 1 minute rest between each circuit
25 x sit-ups
20 x scissor kicks (per leg)
Plank - max time
25 x bicycle crunches (per leg)
25 x side-to-side ankle touches (per side)
Side plank - max time (per side)

Abs

Arsenal's new signing, Mesut Ozil.

Leg hip raises - 20, 20, 20

Bicycle crunches - 30, 30, 30 per side

Sit-ups - 25, 25, 25

Dumbbell side bends - 40lb x 12, 12, 12 per side

Scissor kicks - 50, 50, 50

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45 minutes swimming

Abs

Didn't have much time today, so I did a quickish workout at the Stonecroft gym.

Bicycle crunches - 30, 30, 30 per side

Plank with feet on a Swiss ball - 54 seconds, 45, 51

Dumbbell side bends - 15, 15, 10 per side

Decline sit-ups - 15, 15, 15

Scissor kicks - 30 seconds x 3

Side planks - 30 seconds each side x 2

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10 minutes running

Back, calves and abs

Deadlifts
Warm up - 135lb x 10
225lb x 6
275lb x 4, 3
225lb x 10

Barbell rows - 75lb x 12, 12, 12

Wide grip pull ups - 9, 7, 6

Cable row (burn) - 60lb x 40, 40

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Seated calf raises - 45lb x 15, 75lb x 15, 15

Single leg calf raises (alternating legs after 10 reps) - 40, 40

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Leg hip raises - 20, 20, 20

Russian twists - 100 (resting as needed)

Scissor kicks - 50, 30, 30

Back, calves and abs

It's bad enough having a teenaged trainer who's 30 years younger than me, but it's taking the piss when he sprints past me while I'm freewheeling downhill on my bike. Bloody kids.

Deadlifts (resetting)

Warm up - 135lb x 10
225lb x 6
275lb x 5, 5
225lb x 10

Bent over dumbbell rows; per arm
55lb x 12; 60lb x 10, 10

Bent over barbell rows, between legs
50lb x 12; 75lb x 10, 10

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Straight arm lat pull downs
70lb x 12; 80lb x 12, 12

Two-leg standing calf raises - 15, 15, 15

One-leg standing calf raises (per leg) - 15, 15, 15

Seated calf raises - 45lb x 12, 12, 12

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Crunches - 25, 25, 25

Scissor kicks - 30 seconds x 3

Planks - 30 seconds per side x 3 (continuous, no breaks)

Holy shit, that was a lot of work in 60 minutes!

Abs and swimming

Stonecroft workout this evening

Bicycle crunches - 30, 30, 30 per side
Plank with feet on Swiss ball - 47 seconds, 36, 43
Weighted crunches with dumbbell on chest - 29, 19, 14
Dumbbell side bends - 15, 15, 10 per side
Lying scissor kicks - 15, 15, 15 per side

20 minutes of swimming

Back, biceps and abs

Deadlifts - 230lb x 5, 5

Pull-ups - 12, 8, 8

Dumbbell rows - 55lb x 10, 9, 9 per arm

Barbell row - 75lb x 11; 80lb x 9, 9

Row/rear delt machine - 5 minute burn

Standing EZ barbell curls - 55lb x 12; 60lb x 8, 7

Supersets:
Alternating dumbbell curls - 20lb x 11; 22lb x 10, 10 per arm
Alternating hammer curls - 15lb x 10; 17.5lb x 7, 8 per arm

Machine curls - 5 minute burn

Kristen met me at the gym to do cardio and ab work, so I did some of the ab work with her.