handfull of spinach 7 cals
1/2 tomato 11 cals
flax seed oil 120 cals
onion 3 cals
gherkin 1 cals
apple 79 cals
green tea 1 cals
1 litre of water 0 cals
total 229 cals
Friday, 9 September 2011
periodisation back to training
Week 1- 3
Circuit training starting form split routine going to full body with increased intensity. Time fram went up to 5 mins with 1 min rest
Week 4 – testing 1 rep max
Week 5 -7 max strength training
Intervals of 10 seconds with 30 second ret with a load of 80% 1rm going up to 90%. 6 sets of a 3 day split routine focusing on back quads and arms.
Week 8-10 power
Intervals increase to 2 minutes with power exercises with 6 minute rest periods
Week 10-12 power endurance
Intervals will now increase to 5 minutes with 2 minute rest periods.
Circuit training starting form split routine going to full body with increased intensity. Time fram went up to 5 mins with 1 min rest
Week 4 – testing 1 rep max
Week 5 -7 max strength training
Intervals of 10 seconds with 30 second ret with a load of 80% 1rm going up to 90%. 6 sets of a 3 day split routine focusing on back quads and arms.
Week 8-10 power
Intervals increase to 2 minutes with power exercises with 6 minute rest periods
Week 10-12 power endurance
Intervals will now increase to 5 minutes with 2 minute rest periods.
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