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Old 06-06-2007, 10:04 AM   #111
Bhupinder Khosa
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06062007

60 min bike

24.5 km or miles (miles I hope)

12-8
110 kg lat pulldown

4 x 6
Seated chest press (various loads I can't remember)

Only 11 days to the bike ride so I hope that 60 min bike was 24.5 miles because if that was km then the ride iteself will be painful.
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Old 06-10-2007, 06:14 AM   #112
Bhupinder Khosa
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09062007

60 min bike
24.5 miles. It has to be miles.

Then done a variety of seated chest press, lat pulldown and overhead lunges but cannot recall amounts of reps. Nice workout but poor record keeping.
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Old 06-24-2007, 04:44 AM   #113
Bhupinder Khosa
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10062007

60min bike
25 miles

Done some other stuff but have no idea what.
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Old 06-24-2007, 04:45 AM   #114
Bhupinder Khosa
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13062007

Played 5-a-side football for 1 hour.

Played ok and scored some good goals. Team won.
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Old 06-24-2007, 04:47 AM   #115
Bhupinder Khosa
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17062007

London to Brighton Bike Ride
56 miles

Punishing. Started at 9.50am and finished at 5.05pm. Lots of stopping. One uphill that felt like hell.
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Old 06-24-2007, 04:47 AM   #116
Bhupinder Khosa
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18062007

Played 5-a-side for 1 hour.

Legs were aching badly but struggled on. Team lost comfortably.
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Old 06-24-2007, 04:50 AM   #117
Bhupinder Khosa
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20062007

Squats
50kg x 8
70kg x 8
70kg x 8
70kg x 8

RDL
50kg x 6
70kg x 8
70kg x 8
70kg x 8

Bench Press
60kg x 8
60kg x 8
60kg x 6

Chinups
8
5 + 3 kipping
4 + 4 kipping

Trying this new routine and felt sore for days afterwards. Need to be consistent. And eat less .
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Old 01-12-2008, 11:17 AM   #118
Bhupinder Khosa
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Re: Bhupinder's Journal

12012008

I've been working out off and on since the last entry but haven't been recording anything. Consistency has always been a problem but I'm always better when I'm keeping a record so decided to start tracking workouts here.

Probably in the worst shape of my life and it's about time I made a real effort to improve.

15 min row:
3489m = 2:09.0 pace

2 rounds of 6 for time:
Bench Press (60kg)
Deadlift (70kg)
Situps x10 (5kg)
Chinups (deadhang)
Squats (65kg)
DB Shoulder Press (12.5kg)
Bent DB Row (22.5kg)

Time: 9m 30s

I'm going to use this as a way to get some basic strength and conditioning back and aim for 3 workouts per week and increasing to 3-5 rounds.

I'll continue to play football wherever possible and am starting badminton on Sunday afternoons as a 'new' sport.

I'll throw in Crossfit workouts at times and move over to something closer to Crossfit in 1-2 months.

That's the plan, need to get moving on execution.
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Old 01-13-2008, 03:26 AM   #119
Bhupinder Khosa
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Re: Bhupinder's Journal

13012008

30 min row
6678 - 2:14.8 pace

Kept it relatively slow to ease myself back. Varied the SPM throughout betweem 20 spm and 35 spm, this kept it from getting boring.

Didn't mention this last time but had a recent foot injury and I could feel that again a little when walking back to the house.

Turned 27 today.
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Old 01-15-2008, 03:04 PM   #120
Bhupinder Khosa
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Re: Bhupinder's Journal

14012008

1 hour 5-a-side football. Team won. Scored a few goals. Having taken some time off from football for Christmas and due to injury my fitness is awful.
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