21"00 Hotel Gym
Warm up
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Stretch
Travelling to Florida for work.
Showing posts with label autumn 19. Show all posts
Showing posts with label autumn 19. Show all posts
Thursday, 31 October 2019
Monday, 28 October 2019
Autumn 19
18:00 Gym
Warm up
Squat 2x5x95
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Stretch
Warm up
Squat 2x5x95
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Stretch
Friday, 25 October 2019
Autumn 19
15:30 Gym
Warm up
Deadlift 2x5x120
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Stretch
Warm up
Deadlift 2x5x120
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Stretch
Monday, 21 October 2019
Autumn 19
18:00 Hotel Gym
Warm up
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Stretch
Travelling to Florida for work.
Warm up
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Stretch
Travelling to Florida for work.
Saturday, 19 October 2019
Autumn 19
17:05 Gym
Warm up
Squat 2x5x95
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Stretch
Warm up
Squat 2x5x95
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Stretch
Tuesday, 15 October 2019
Autumn 19
17:30 Gym
Warm up
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Stretch
Warm up
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Stretch
Sunday, 13 October 2019
Autumn 19
08:30 Gym
Warm up
Deadlift 2x5x115
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Stretch
Warm up
Deadlift 2x5x115
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Stretch
Thursday, 10 October 2019
Autumn 19
17:05 Gym
Warm up
Deadlift Squat 2x5x95
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Did bent over rows today and shoulder press.
Warm up
Deadlift Squat 2x5x95
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Did bent over rows today and shoulder press.
Tuesday, 8 October 2019
Autumn 19
18:00 Hotel Gym
Warm up
Deadlift 5x115
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
As it was a hotel gym everything was on machines, exeptt curls.
Warm up
Deadlift 5x115
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
As it was a hotel gym everything was on machines, exeptt curls.
Thursday, 3 October 2019
Autumn 19
19:05 Gym
Warm up
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Did bent over rows today and shoulder press.
Warm up
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Did bent over rows today and shoulder press.
Tuesday, 1 October 2019
Autumn 19
19:05 Gym
Warm up
Deadlift 5x115
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Warm up
Deadlift 5x115
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Monday, 30 September 2019
Autumn 19
12:05 Gym
Warm up
Squat 2x5x95
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Warm up
Squat 2x5x95
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Friday, 27 September 2019
Autumn 19 - Heavy
19:00 Gym
Warm up
Aim is to complete the following in under 20 minutes. Today 24'00"
One day I'll start with squats and the other with deadlift, if I do a third day then no heavy lift.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10
Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10
Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10
Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10
Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10
Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10
Stretch
Warm up
Aim is to complete the following in under 20 minutes. Today 24'00"
One day I'll start with squats and the other with deadlift, if I do a third day then no heavy lift.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10
Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10
Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10
Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10
Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10
Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10
Stretch
Monday, 23 September 2019
Sunday, 22 September 2019
Autumn 19 - Heavy
12:00 Gym
Warm up
Squats 2x5x90
Aim is to complete the following in under 20 minutes. Today 26'30"
One day I'll start with squats and the other with deadlifts.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10
Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10
Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10
Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10
Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10
Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10
Stretch
Warm up
Squats 2x5x90
Aim is to complete the following in under 20 minutes. Today 26'30"
One day I'll start with squats and the other with deadlifts.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10
Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10
Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10
Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10
Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10
Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10
Stretch
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