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Old 10-11-2006, 07:50 AM   #1
Bhupinder Khosa
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Join Date: Aug 2005
Location: London  London
Posts: 149
05102006

WU:
500m row 2:30
Mobility

Workout:

3 rounds for time. 6 reps each exercise.

Bench press (60kg)
Stiff leg deadlift (70)
DB Flys (12.5kg)
Chinups (bw)
Squats (65kg)
DB Shoulder Press (12.5kg)
Bentover DB Row (22.5kg)

Time: 19m 41s
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Old 10-11-2006, 07:53 AM   #2
Bhupinder Khosa
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Location: London  London
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08102006

WU:
15 min row
3518m - 2:07.9 pace

Workout:

2 rounds for time. 9 reps each exercise.

Bench press (60kg)
Stiff leg deadlift (70)
DB Flys (12.5kg)
Chinups (bw)
Squats (65kg)
DB Shoulder Press (12.5kg)
Bentover DB Row (22.5kg)

Time: 17m 42s
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Old 10-11-2006, 07:59 AM   #3
Bhupinder Khosa
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Join Date: Aug 2005
Location: London  London
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09102006

WU:

500m row: 2:30
Mobility

Workout:

3 rounds for time.

500m row
21 x DB swing (22.5kg)
8 x chinups

Time: 17m 19s

DB swings and chinups all sets broken. 500m row around 1:53 pace subbed for 400m run.


Later in the evening:

1 hour indoor 5-a-side football (soccer)
1 goal scored (crap)
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Old 10-11-2006, 08:01 AM   #4
Bhupinder Khosa
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Join Date: Aug 2005
Location: London  London
Posts: 149
11102006

WU:
15 min row
3538m - 2:07.2 pace

Workout:

3 rounds for time. 6 reps each exercise.

Bench press (60kg)
Stiff leg deadlift (70kg)
DB Flys (12.5kg)
Chinups (bw)
Squats (65kg)
DB Shoulder Press (12.5kg)
Bentover DB Row (22.5kg)

Time: 15m 56s

Improvement of 3m 45s in 6 days!! And this time it was after rowing for 15 mins.

Playing indoor 5-a-side football later today. Will update with goals scored.
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Old 10-11-2006, 02:48 PM   #5
Bhupinder Khosa
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Scored 1 goal again! Not happy with that although it was a steady performance.
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Old 10-12-2006, 08:15 AM   #6
Bhupinder Khosa
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15 min row
3231m ~ 2:19.3 pace

Took it easy today because I'm feeling tired from yesterday's exploits. Slight twinge in right shoulder. Will have to watch it.
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Old 10-14-2006, 09:32 AM   #7
Bhupinder Khosa
Member Bhupinder Khosa is offline
 
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Join Date: Aug 2005
Location: London  London
Posts: 149
14102006

WU:
15 min row
3577m - 2:05.8 pace

Workout:

3 rounds for time. 8 reps each exercise.

Bench press (60kg)
Stiff leg deadlift (70kg)
DB Flys (12.5kg)
Chinups (bw)
Squats (65kg)
DB Shoulder Press (12.5kg)
Bentover DB Row (22.5kg)

Time: 21m 19s

Found it tough today but still a good time.

Just finished playing football for two hours. Very tired now.
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Old 10-15-2006, 10:07 AM   #8
Bhupinder Khosa
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Location: London  London
Posts: 149
15102006

WU:
4 laps length of football pitch
Mobility

Workout:
6 sprints (length of football pitch)
rest was time taken to walk back to goalposts.

Been a long time since I've done these but noticed that I'm getting very slow when playing football so decided to bring these back. Afterwards the muscles in my neck were very tense(!). Need to make sure shoulders stay relaxed.
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Old 10-16-2006, 10:32 AM   #9
Bhupinder Khosa
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Location: London  London
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16102006

Decided to check my 2km row time. Haven't checked it for a few months when it was 8m08s.

NEW PR!!!!!

7m 58.3s ~ 1:59.6 pace

I knew I could beat the last time but wanted sub 8m. First time I've managed it.

I feel good.

And playing indoor 5-a-side in 2 hours. I'm hoping for a better performance today. More goals please. Will update later.
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Old 10-16-2006, 01:48 PM   #10
Bhupinder Khosa
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3 or 4 goals scored. Scored the winning goal from the half way line. Volley right in the corner. Beauty.
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