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Tonkathon

Thursday, 10 September 2009. Skull crushers - 4 sets. 30kg - 10 reps (warm up). 45kg - 8 reps. 45kg - 8 reps. 45 kg - 8 reps. Bicep Curl - 4 sets. 40kg - 8 reps (warm up). 525kg - 8 reps. 525kg - 6 reps. 525kg - 5 reps. Tricep Dips - 3 sets (full body). Preacher curl - 3 sets. 30kg - 8 reps. 30kg - 8 reps. 30kg - 6 reps. Sit-ups - 2 sets - 200 in total. Chin Ups - 3 sets. Bent-over barbell row - 4 sets. 50kg - 10 reps (warm up). 80kg - 8 reps. 80kg - 8 reps. 70kg - 8 reps. Dumbell row - 3 sets. Had pains...

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Tonkathon | tonkathon.blogspot.com Reviews

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Thursday, 10 September 2009. Skull crushers - 4 sets. 30kg - 10 reps (warm up). 45kg - 8 reps. 45kg - 8 reps. 45 kg - 8 reps. Bicep Curl - 4 sets. 40kg - 8 reps (warm up). 525kg - 8 reps. 525kg - 6 reps. 525kg - 5 reps. Tricep Dips - 3 sets (full body). Preacher curl - 3 sets. 30kg - 8 reps. 30kg - 8 reps. 30kg - 6 reps. Sit-ups - 2 sets - 200 in total. Chin Ups - 3 sets. Bent-over barbell row - 4 sets. 50kg - 10 reps (warm up). 80kg - 8 reps. 80kg - 8 reps. 70kg - 8 reps. Dumbell row - 3 sets. Had pains...

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Tonkathon | tonkathon.blogspot.com Reviews

https://tonkathon.blogspot.com

Thursday, 10 September 2009. Skull crushers - 4 sets. 30kg - 10 reps (warm up). 45kg - 8 reps. 45kg - 8 reps. 45 kg - 8 reps. Bicep Curl - 4 sets. 40kg - 8 reps (warm up). 525kg - 8 reps. 525kg - 6 reps. 525kg - 5 reps. Tricep Dips - 3 sets (full body). Preacher curl - 3 sets. 30kg - 8 reps. 30kg - 8 reps. 30kg - 6 reps. Sit-ups - 2 sets - 200 in total. Chin Ups - 3 sets. Bent-over barbell row - 4 sets. 50kg - 10 reps (warm up). 80kg - 8 reps. 80kg - 8 reps. 70kg - 8 reps. Dumbell row - 3 sets. Had pains...

INTERNAL PAGES

tonkathon.blogspot.com

1

Tonkathon: July 2009

http://www.tonkathon.blogspot.com/2009_07_01_archive.html

Monday, 27 July 2009. Bench Press - 6 sets. 60kg - 10 reps (warm up). 120kg - 2 reps. 100kg - 6 reps 1 neg. 100kg - 5 reps. 90kg - 8 reps. 90kg - 5 reps. Incline Dumbell Press - 3 sets. 34kg - 7 reps. 34kg - 6 reps. 34kg - 5 reps. Incline Dumbell Flys - 3 sets. 20kg - 8 reps. 20kg - 7 reps. 20kg - 8 reps 3 presses. Sit-ups - 3 sets - 200 in total. Felt ok today, the 120kg was spotted on the second, and the 100kg were also spotted but not aided (except for the neg). All the rest were un-spotted. Sit-ups -...

2

Tonkathon: August 2009

http://www.tonkathon.blogspot.com/2009_08_01_archive.html

Wednesday, 26 August 2009. Dumbell press - 3 sets (warm up on barbell). 32kg - 8 reps. 32kg - 7 reps. 30kg - 7 reps. Shrugs - 4 sets. 60kg - 10 reps (warm up). 120kg - 8 reps. 110kg - 8 reps. 90kg - 10 reps. Dumbell flys - 3 sets. 16kg - 8 reps. 16kg - 8 reps. 16kg - 8 reps. Sit-ups - 3 sets - 220 in total. Felt better today than yesterday. Tuesday, 25 August 2009. Chin ups* - 2 sets. Bent over barbell row - 4 sets. 50kg - 10 reps (warm up). 75kg - 8 reps. 65kg - 10 reps. 65kg - 10 reps. 38kg - 10 reps.

3

Tonkathon: Back - 03/09/09

http://www.tonkathon.blogspot.com/2009/09/back-030909.html

Thursday, 10 September 2009. Chin Ups - 3 sets. Bent-over barbell row - 4 sets. 50kg - 10 reps (warm up). 80kg - 8 reps. 80kg - 8 reps. 70kg - 8 reps. Dumbell row - 3 sets. 40kg - 10 reps. 40kg - 10 reps. 40kg - 10 reps. Sit ups - 2 sets - 200 in total. Subscribe to: Post Comments (Atom). Bench Press - 120kg (7th July 2009). Shoulder Press - TBC. Dead Lift - 150kg (12th June 2009). Chin ups - 20 reps (21st July 2009). Seriously, Marco Pantani and Ben Johnson are not my suppliers.:.

4

Tonkathon: Back - 25/08/09

http://www.tonkathon.blogspot.com/2009/08/back-250809.html

Tuesday, 25 August 2009. Chin ups* - 2 sets. Bent over barbell row - 4 sets. 50kg - 10 reps (warm up). 75kg - 8 reps. 65kg - 10 reps. 65kg - 10 reps. Dumbell row - 2 sets. 38kg - 10 reps. 38kg - 8 reps. Sit-ups - 3 sets - 200 in total. Had pains in my right forearm/bicep attachment, thus I struggled. Didn't feel up for it today. Subscribe to: Post Comments (Atom). Bench Press - 120kg (7th July 2009). Shoulder Press - TBC. Dead Lift - 150kg (12th June 2009). Chin ups - 20 reps (21st July 2009).

5

Tonkathon: Arms - 04/0909

http://www.tonkathon.blogspot.com/2009/09/arms-040909.html

Thursday, 10 September 2009. Skull crushers - 4 sets. 30kg - 10 reps (warm up). 45kg - 8 reps. 45kg - 8 reps. 45 kg - 8 reps. Bicep Curl - 4 sets. 40kg - 8 reps (warm up). 525kg - 8 reps. 525kg - 6 reps. 525kg - 5 reps. Tricep Dips - 3 sets (full body). Preacher curl - 3 sets. 30kg - 8 reps. 30kg - 8 reps. 30kg - 6 reps. Sit-ups - 2 sets - 200 in total. 5 January 2011 at 04:01. Shameful lack of tonkness Hinksy. Im missing the action! Subscribe to: Post Comments (Atom). Bench Press - 120kg (7th July 2009).

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revanstraining.blogspot.com

Ryan's Training Blog: 17 Nov - Run

http://revanstraining.blogspot.com/2012/11/17-nov-run.html

Tuesday, 20 November 2012. 17 Nov - Run. Riddlesdown park run - 17.49, hungover and muddy. Carried on with a strong 3km tempo run. Subscribe to: Post Comments (Atom). 1500m OW - 23.48 mins (Aug 2012). 400m - 5.45 mins (Sept 2011). 10km Road - 34.40 mins (Apr 2011). 5km CC - 16.06 mins (Mar 2012). 1500m - 4.20 mins (Sept 2010). 800m - 2.00 mins (July 2011). James Poole's Training Blog. Outlaw Ironman Distance Triathlon - 24 July 2011. 27 Nov - Run (SLH Tempo). 26 Nov - Run, X trainer and gym. 17 Nov - Run.

revanstraining.blogspot.com

Ryan's Training Blog: November 2012

http://revanstraining.blogspot.com/2012_11_01_archive.html

Wednesday, 28 November 2012. 27 Nov - Run (SLH Tempo). Run with SLH out to Webb estate for 5 mile tempo run. Feeling tired but good. 26 Nov - Run, X trainer and gym. 20 minute run to and from gym. 45 mins at max effort on X-trainer (13 - 10 mins, 14 - 10 mins and 15 - 10 mins, then 13-16 build for final 10 mins). 45 minute leg session including squats etc. 25 Nov - Run and Gym. Upperbody gym session with Kirsty - 1 hour. 4-5km run with Kirsty up at Riddlesdown. 24 Nov - South of Thames 5 mile (4th).

revanstraining.blogspot.com

Ryan's Training Blog: 21 Nov - Run and Gym

http://revanstraining.blogspot.com/2012/11/21-nov-run-and-gym.html

Thursday, 22 November 2012. 21 Nov - Run and Gym. 1 hour of various upper body and core. Subscribe to: Post Comments (Atom). 1500m OW - 23.48 mins (Aug 2012). 400m - 5.45 mins (Sept 2011). 10km Road - 34.40 mins (Apr 2011). 5km CC - 16.06 mins (Mar 2012). 1500m - 4.20 mins (Sept 2010). 800m - 2.00 mins (July 2011). James Poole's Training Blog. Outlaw Ironman Distance Triathlon - 24 July 2011. 27 Nov - Run (SLH Tempo). 26 Nov - Run, X trainer and gym. 25 Nov - Run and Gym. 22 Nov - Run (Serpie threshold).

revanstraining.blogspot.com

Ryan's Training Blog: 25 Nov - Run & Gym

http://revanstraining.blogspot.com/2012/11/25-nov-run-gym.html

Wednesday, 28 November 2012. 25 Nov - Run and Gym. Upperbody gym session with Kirsty - 1 hour. 4-5km run with Kirsty up at Riddlesdown. Subscribe to: Post Comments (Atom). 1500m OW - 23.48 mins (Aug 2012). 400m - 5.45 mins (Sept 2011). 10km Road - 34.40 mins (Apr 2011). 5km CC - 16.06 mins (Mar 2012). 1500m - 4.20 mins (Sept 2010). 800m - 2.00 mins (July 2011). James Poole's Training Blog. Outlaw Ironman Distance Triathlon - 24 July 2011. 27 Nov - Run (SLH Tempo). 26 Nov - Run, X trainer and gym.

revanstraining.blogspot.com

Ryan's Training Blog: 20 Nov - Run (SLH Tempo)

http://revanstraining.blogspot.com/2012/11/20-nov-run-slh-tempo.html

Thursday, 22 November 2012. 20 Nov - Run (SLH Tempo). 9km at 75% effort. Subscribe to: Post Comments (Atom). 1500m OW - 23.48 mins (Aug 2012). 400m - 5.45 mins (Sept 2011). 10km Road - 34.40 mins (Apr 2011). 5km CC - 16.06 mins (Mar 2012). 1500m - 4.20 mins (Sept 2010). 800m - 2.00 mins (July 2011). James Poole's Training Blog. Outlaw Ironman Distance Triathlon - 24 July 2011. 27 Nov - Run (SLH Tempo). 26 Nov - Run, X trainer and gym. 25 Nov - Run and Gym. 24 Nov - South of Thames 5 mile (4th).

revanstraining.blogspot.com

Ryan's Training Blog: 22 Nov - Run (Serpie threshold)

http://revanstraining.blogspot.com/2012/11/22-nov-run-serpie-threshold.html

Friday, 23 November 2012. 22 Nov - Run (Serpie threshold). Went for first session with Serpentine at Battersea park. 4 * 28km laps - 9.15, 9.20, 9.30,9.40. 3 km warm down. Horrendously tough session, I was way off the leader, brilliant training though, ITB tired but not too sore afterwards. Subscribe to: Post Comments (Atom). 1500m OW - 23.48 mins (Aug 2012). 400m - 5.45 mins (Sept 2011). 10km Road - 34.40 mins (Apr 2011). 5km CC - 16.06 mins (Mar 2012). 1500m - 4.20 mins (Sept 2010). 25 Nov - Run and Gym.

revanstraining.blogspot.com

Ryan's Training Blog: 19 Nov - Gym (X-Trainer)

http://revanstraining.blogspot.com/2012/11/19-nov-gym-x-trainer.html

Tuesday, 20 November 2012. 19 Nov - Gym (X-Trainer). 5 min warm up on X-trainer. 40 minutes of resistance 13 with HR at 176-184bpm (87% of max). Final 5 minutes upped resistance to 14 and then 15 (HR around 185-190 bpm). 10kg, 40kg, 50kg, 60kg. Followed by 3 * 10 jumps after each weights. 3 * 10 of deep squats, calf raises and single leg squats. Hip and hip flexor exercises. Really really tough session, all feeling good though. Subscribe to: Post Comments (Atom). 1500m OW - 23.48 mins (Aug 2012).

revanstraining.blogspot.com

Ryan's Training Blog: 12 Nov - Gym

http://revanstraining.blogspot.com/2012/11/12-nov-gym.html

Tuesday, 13 November 2012. 12 Nov - Gym. X trainer - 2.30 mins of each of the following:. Resistance: 8,10,12,14,16,18,16,14,12,10,8. Kept cadence at 150-160 (dropped off on the 18). Then 3 * 20 of the following. Single leg squat (35kg). Lunges (both sides - 25kg). Back on lat pull down. Subscribe to: Post Comments (Atom). 1500m OW - 23.48 mins (Aug 2012). 400m - 5.45 mins (Sept 2011). 10km Road - 34.40 mins (Apr 2011). 5km CC - 16.06 mins (Mar 2012). 1500m - 4.20 mins (Sept 2010). 25 Nov - Run and Gym.

revanstraining.blogspot.com

Ryan's Training Blog: 9 Nov - Run

http://revanstraining.blogspot.com/2012/11/9-nov-run.html

Monday, 12 November 2012. 9 Nov - Run. Easy run up to Sanderstead roundabout with a couple of 1 minute efforts, feeling really strong but calves still tight from a couple of weekends ago. Subscribe to: Post Comments (Atom). 1500m OW - 23.48 mins (Aug 2012). 400m - 5.45 mins (Sept 2011). 10km Road - 34.40 mins (Apr 2011). 5km CC - 16.06 mins (Mar 2012). 1500m - 4.20 mins (Sept 2010). 800m - 2.00 mins (July 2011). James Poole's Training Blog. Outlaw Ironman Distance Triathlon - 24 July 2011. 17 Nov - Run.

revanstraining.blogspot.com

Ryan's Training Blog: 10 Nov - Run (Surrey League - Richmond - 10th)

http://revanstraining.blogspot.com/2012/11/10-nov-run-surrey-league-richmond-10th.html

Monday, 12 November 2012. 10 Nov - Run (Surrey League - Richmond - 10th). Surrey League at Richmond Park (Petersham). Did a lap of the course at a very easy pace for a warm up, then ran out on my own for slowly increasing strides. Warm up felt good but think I could have been a bit more focused on the strides. Aerobic capacity held me back and also a loss of endurance strength I think, slightly lost form towards the end but not too badly. Subscribe to: Post Comments (Atom). James Poole's Training Blog.

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Thursday, 10 September 2009. Skull crushers - 4 sets. 30kg - 10 reps (warm up). 45kg - 8 reps. 45kg - 8 reps. 45 kg - 8 reps. Bicep Curl - 4 sets. 40kg - 8 reps (warm up). 525kg - 8 reps. 525kg - 6 reps. 525kg - 5 reps. Tricep Dips - 3 sets (full body). Preacher curl - 3 sets. 30kg - 8 reps. 30kg - 8 reps. 30kg - 6 reps. Sit-ups - 2 sets - 200 in total. Chin Ups - 3 sets. Bent-over barbell row - 4 sets. 50kg - 10 reps (warm up). 80kg - 8 reps. 80kg - 8 reps. 70kg - 8 reps. Dumbell row - 3 sets. Had pains...

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