Leo's Fitness Log

[leofitnesslog]

Jan 19th

day after having a 24hr fever Hill Sprints + 45 burpees + 100 lunges Kickboxing 2hrs large mixed kebab w/lettuce, tomato, onion, cheese, BBQ sauce powerade wrap w/chicken, cheese, sweet chilli and mayo 1 serve fat burner protein shake + glutamine

[leofitnesslog]

Jan 16th

Battle PT (beep test, squats, pull-ups, bicep curls etc) kickboxing 2.5hrs

[leofitnesslog]

Jan 13th-Jan 15th

Jan 13th

Boxing cardio track 45min

100 club - pushups, situps, dips, squats, lunges + 200m runs

Kickboxing 2.5hr

Jan 14th

Tabata upper body w barbells Bicep Curls, Tricep Extensions, Upright Rows, Shoulder Press

3x5 Deadlift @ 75kg 3x5 Squat @ 50kg 3x5 Lat Pulldown @ 40kg 1/2 cardio

Kickboxing 2.5hr

Jan 15th

Intervals, 1200m, 800m, 400m

3x5 Shoulder Press @ 25, 27.5, 30 Incline Press 3x8 @ 15 Lat Raise 3x8 @ 7

45min Pool Volleyball

Kickboxing 2.5hr

[leofitnesslog]

Jan 12th

Soccer 1hr Treadmill intervals 2m/1m/30s x 5 Incline DB Press 4x8 15kg DB Flyes 3x8 12.5kg Rope Pulldown 15kgx2 sets, 12.5kgx2, 10kgx2 3 egg scramble footlong subway peanut butter sandwich steak + 2 eggs Greek yogurt + casein

[leofitnesslog]

Jan 9th

big PT session to close out the week, 10kms all up, up and down a hill, running, walking, tyre flipping, burpees, jerry carry. 2.5 hours work.

coffee protein shake w/coconut oil footlong chicken parmi subway w/avocado, lettuce, tomato, carrot, onion 2x subway cookies tomato & onion tuna 1/2 roast chicken serve of chips  4 x chicken nuggets

[leofitnesslog]

Jan 8th

Beep test - 6.2

then

Beach Volleyball 1.5hrs

then

kickboxing 2hrs

before PT - coffee breakfast - 3 egg wrap lunch - grilled steak, broccoli, carrot, corn steamed snack - smoothie w/ mango, banana, avocado, coconut water, honey dinner - 250g ground beef, green beans, 4 bean mix on 2 tortillas snack - greek yogurt, casein protein 

[leofitnesslog]

Jan 7th

Boxing 1hr Shoulders Clean and Jerk 3x5 @ 30 Seated DB Press 4x8 @ 12.5 Front raise 3x8 @ 12.5 lat raise 3x8 @ 6 plenty of protein, two smoothies with small amount of fruit, Greek yogurt, salad, one small mars bar supps as yesterday, plus new fat burner

[leofitnesslog]

Jan 6th

treadmill intervals 1200m @ 9.5 2 x 800m @ 10 3 x 400m @ 11 1000m @ 8.5

Pull (upper back focus) Lat pulldowns Undergrip supersetted by overgrip 1x10 @ 33 2x8 @ 40 Seated row 2x10 @ 26 1x8,6 @ 33 Bent over row 1x10 @ 20 3x8 @ 22.5

kickboxing 2.5hrs

breakfast - 2 eggs, 2 bacon, sausage and beans mid morning - choc banana(1/2) protein shake with coconut oil lunch - 250g chicken, mixed salad, ranch dressing snack - 1/2 cup oats, protein shake dinner - T-bone steak, 150g sweet potato snack - casein protein custard

supps - 4x hyrdoxy cut, multi vitamin, fish oil, glutamine, l-carnitine, BCAAs

[leofitnesslog]

Jan 5th

Treadmill intervals 2m slow 1m fast 30s sprint 4 times through Push day (chest focus) Bench 5x5 @ 35 OHP 3x8 @ 17.5 DB Incline Press 3x8 @ 15 DB Flyes 3x10 @ 10 supersetted with OH Tricep extensions 3x10 @ 10 Rope pulldowns 3x12 @ 12.5 First day serious training after 4 weeks off. Lost a lot of cardio, some strength. Expect strength to be a two week recovery, cardio 3-4. Breakfast - 4 eggs, scrambled with milk, cayenne, salt, tomato sauce Mid morning - smoothie w/spinach, mango, banana, coconut water, small bit of maple Lunch - roast lamb, potatoes, broccoli, pumpkin, carrot, gravy, cordial Snack - 4x sweet biscuits Dinner - Pork hokkien noodle stirfry, extra veggies, 1 roast potato

[leofitnesslog]

Jan 2nd

Beach bodyweight circuit 20-18-16-14-12 Squats Push-ups (15-9) Flutter Kicks Lunges Burpees (10-2) 30m run between flutters and lunges each round 30m run between burpees and squats Finished with a bit of a swim and eggs Benedict.