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 Training log (female)

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Fi

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PostSubject: Re: Training log (female)   Mon Jul 09, 2012 11:11 am

Monday 9th July

Did some mobility work in the morning.

3km run (to the park)

5 sets of:
10 x jumping jacks
10 x burpees
10 x narrow push-ups (working triceps)
10 x Australian pull ups
4 x normal pull ups

5 sets of:
10 x bench dips
20 x hollow rocks

5km run back home

(It was supposed to be a 3km run back home, but being a complete dumbass I got totally lost and ended up taking a 5km route back.)

On the up-side, I was well warmed up when I arrived, and everything felt great, although doing the pull-ups I could feel my shoulder pulling very slightly. However it is much better, and I am going to keep the volume low - maybe just increasing by 5 or 10 reps each workout) until it's better. Definitely much much improved from before.

Didn't do dips on the bar as the ones in this park are too wide and I thought it'd hit my deltoids too hard, which seem to be related to the shoulder pain.

Anyhow, I'm pretty happy, all things considered, apart from now my legs hurt after that long a$$ run!
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PostSubject: Re: Training log (female)   Wed Jul 11, 2012 6:33 pm

Wednesday 11th July

Second workout after my break. The weather here is terrible - rained all day but when I got to Primrose it was sunny. A good start!

Part of the New Plan is killer warm-ups, so did:

5 sets of:
20 x jumping jacks (alternating arms forwards and to side)
10 x burpees

Then a reverse pyramid
Bench push-ups and Bench dips
1/2/3/4/5/6/7/8/9/10
(55 of each in total)

Then 5 sets of:
5 x pull ups
10 x diamond push-ups
5 x dips
5 x straight bar dips
10s L-sit hold (totally lost my strength on these now!)
10 x burpees

Then 5 sets of:
10s chin-up holds (at top)

Also Toga was there and helped me to do 5 of those things where you pull up high then sort of swing your legs up over your head so you end up in a muscle up position pull-overs. Quite good fun but got some work to do before I can haul my fat a$$ over my head by myself Wink

Some stretching.

------------------

Thursday 12th July
Will tweak this when I've actually done it, but tomorrow:
Actually did exactly this:

6.5km run of intervals - will set my timer so 3 mins jogging and 30s run.

If the ground is dry some ab work

5 sets of:
20 x hollow rocks
10 x window wiper (lying down version) (maybe 20 if it feels ok)
45s side plank each side

These were spaced out throughout the run.
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PostSubject: Re: Training log (female)   Mon Jul 16, 2012 1:22 pm

Friday 13th July

Warm-up:
3km bike ride
4 sets of 25 x jumping jacks (alternating arms forwards and to side)

Reverse pyramid of bench push-ups and bench dips
1/2/3/4/5/6/7/8/9/10
(55 of each in total)

3 sets of 5 x pull-ups
3 sets of 10 x HLR's
3 sets of 20s L-sit holds
3 sets of 3 L-sit chin-ups
3 sets of 15s pull-up holds (at top)
3 attempts at holding tuck back lever

Messed around with skin the cat but it was wet and I got mud on my face so I stopped.

Monday 16th July
Weekend off training to go to a festival. Feeling broken still today, but need to get some training in...

Warm-up:

5 x super-sets:
20 jumping jacks
10 x burpees

Mobility work for arms, shoulders and back

Then a reverse pyramid:
Bench push-ups and Bench dips
1/2/3/4/5/6/7/8/9/10
(55 of each in total)

3 sets (all straight sets done with 1 or so mins rest in between, then 3 mins before the next set of exercises) of:

5 x pull-ups
5 x slow HLR's
8 x dips
10 x diamond push-ups
8 x straight bar dips
2 x roll-over attempts
20s L sit hold
2 x pull-ups with 10s hold top, 10s middle and 10s bottom
4 x L-sit chin up
20s hold at top of pull-up

Finished with some skin the cat on the rings, although was feeling pretty weak by that point so didn't do much.

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PostSubject: Re: Training log (female)   Tue Jul 17, 2012 2:27 pm

Tuesday 17th July

6.5km steady run

1 set of 10 x narrow push-ups with 3s hold at bottom and 3s hold at top
1 set of 10 x narrow push-ups with 2s hold at bottom and 2s hold at top
Stopped them as I was mainly experimenting with the Round Timer app and didn't want to kill my arms.

4 sets of:
25 x hollow rocks
10 x ab wheel roll-outs
1 minute side plank (each side)

So: 100 x hollow rocks, 40 ab wheel roll-outs and 8 minutes plank total (am trying to get my plank time up - think that's the most I've ever done in a session)

Lungs a bit f***ed after the weekend and was feeling a bit weak, but otherwise ok.
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PostSubject: Re: Training log (female)   Thu Jul 19, 2012 8:51 am

Wednesday 18th July

9km cycling

10 x jumping jacks (JJ)
5 x burpees (B)
2 x bench push-ups (PU)
2 x bench dips (D)
JJ + B's
4 x PU, 4 x D
JJ + B's
6 x PU, 6 x D
JJ + B's
8 x PU, 8 x D
JJ + B's
10 x PU, 10 x D
JJ + B's
8 x PU, 8 x D
JJ + B's
6 x PU, 6 x D
JJ + B's
4 x PU, 4 x D
JJ + B's
2 x PU, 2 x D

Totals:
90 x jumping jacks
45 x burpees
44 x bench push-ups
44 x bench dips

3 sets of 5 x pull-ups
3 sets of 10 x dips
6 sets of 5 x slow(ish) HLRs
3 sets of 20 narrow push-ups

Then used the round timer...

3 sets of 2 pull-ups: 5s hold at top, 5s middle, 5s bottom
3 sets of 7 push-ups: 5s hold at top, 5s hold at bottom
3 sets of 5 dips: 5s hold at top, 5s hold at bottom

About 7 or so attempts at pull-overs. Nailed about 3 with chin-up grip and 1 with normal grip. WOOHOO!!! Figured out how you need to pull so your pelvic bone hits the bar. Did some straight-bar dips at the top.

9km bike ride home.

The round timer app is great - check out my blog for some links to download it.

--------------------------------------------

Thursday 19th July
Rest day.
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PostSubject: Re: Training log (female)   Fri Jul 20, 2012 12:19 pm

Friday 20th July

Warm-up:

9km cycle to park

10 x jumping jacks (JJ)
2 x bench push-ups (PU)
2 x bench dips (D)
10 x JJ
4 x PU, 4 x D
etc. 2/4/6/8/10/8/6/4/2

Total of 100 jumping jacks
50 x bench push-ups
50 x bench dips

5 straight sets of:
5 x pull-ups
10 x dips
10 x HLRs

Then messed around with pull-overs and L-sit chin-ups and shot some videos which you can see in the Videos thread if you want.

Forgot to do L-sit holds. Damn.

9km bike ride home
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PostSubject: Re: Training log (female)   Sun Jul 22, 2012 7:42 am

Saturday 21st July

The Bar-baric Burpees of Doom



45s rounds, 1min rest for 10 rounds.
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PostSubject: Re: Training log (female)   Tue Jul 24, 2012 11:38 am

Sunday 22nd July
Went up to Primrose for a session. Couple of the guys were up there so ended up learning some new stuff and messing about with old stuff.

Did usual warm-up (bench push-up and dip pyramid).

3 sets of 6 x pull-ups (added the extra rep)
3 sets of 10 x dips

3 sets of 5 push-ups from very low dip position, then dropping back into lower Russian dip position with arms flat against bars. Going to rep these for a while as I think doing RD's will help with muscle ups (and let's face it - they look cool too Wink

Did some more pull-overs, but still not able to do more than one at a time.

4 sets of 20s static holds at high pull-up position.

5 reps of pull-ups with the lowering part done over 10s

One of the guys tried to teach us kipping/swinging to help with MU's. Not sure I quite get it, but I suppose I'll practise (even though I have no desire to be yet another girl who can only do a MU by kipping the hell out of them).

-------------------

Monday 23rd July
It's really hot here now. Went for a 6.5km run, did some stretching and that was it. Was already boiling after spending the day sunbathing then going to see the Olympic torch as it came through the 'hood.
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PostSubject: Re: Training log (female)   Tue Jul 24, 2012 7:50 pm

Tuesday 24th July
Still damn hot over here today. Headed up to Primrose. Shoulders a bit stiff from Sunday, I think from the Russian dip work - so didn't do any dips and kept it fairly light.

Warm-up:

2/2/ 4/4/ 6/6/ 8/8/ 10/10
Bench push-ups/Bench dips

1/2/ 2/4/ 3/6/ 4/8/ 5/10
Pull-ups/diamond push-ups

Then:

5 sets of leg raises on the P-bars
5 sets of 20s L-sit holds

3 sets of pull-over with 10 x straight bar dips

About 10 other pull-overs, and I repped two (just - the second one was kind scruffy). Along with Russian dips this is my short term goal for the time being.

1 set of 6 L-sit chin ups

Didn't do any L-sit pull-ups as I didn't want to stress shoulders too much. Saving 'em for next time Wink
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PostSubject: Re: Training log (female)   Fri Jul 27, 2012 7:27 am

Wednesday 25th July
Rest day.

-------------------------

Thursday 26th July

Did loads of cycling and walking all day.

1/1 2/2 3/3 4/4 5/5 6/6 7/7 8/8 9/9 10/10
Bench push-ups/Bench dips

1/2 2/4 3/6 4/8 5/10
Pull-ups/diamond push-ups

2/4/6/8/10
Leg raises on P-bars

5 x pull-overs (still can't rep - booo)

5 x dynamic pull-ups (finally feeling like I'm getting somewhere with these)

5ish x Russian dip practise - pushing up from very low position then dropping back so arms flat on bar (these rip up my chest muscles like nothing else!)

10 x pull-ups with 10s lowering phase (used the round timer app so no cheating)

10 x narrow push-ups with 3s hold at top and 3s hold at bottom

Took it fairly easy as I'm up at Primrose on Saturday for a big session Smile
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PostSubject: Re: Training log (female)   Sat Jul 28, 2012 6:23 pm

Friday 27th July
Rest day

------------------------------
Saturday 28th July
Training at Primrose with the guys.

Warm-up sets:

1/1 2/2 3/3 4/4 5/5 6/6 7/7 8/8 9/9 10/10
Bench push-ups/Bench dips

1/2 2/4 3/6 4/8 5/10
Pull-ups/narrow push-ups

Borrowed Sai's 10kg weighted vest... Went better than I thought:

3 sets of:

3 x pull-ups
4 x chin-ups
8 x push-ups
9 x dips

Pretty happy.

3 sets of 1 x pull-over with 5 x straight bar dips at the top

Repped 2 x pull-overs (second one scruffy still)

3 sets of 10 x slow high leg raises on the P-bars

2 sets of 5 or so dynamic pull ups - trying to push my elbows up so arms are at 90 to the bar, or trying to pull up hard enough to get my hands up off the bar. Need to work to doing more of these.

Also did some tuck back-lever holds -> skin the cat. Getting easier (although still not easy!).

Felt like a good session - arms dead by the end of it.

-----------------------------
Sunday 30th July

5.5km run (house-sitting for my sister by Regents Park - woohoo - nice new routes to run plus it's a ten minute bike ride to Primrose Smile )

100 x lunges (sets of 25)
200 x bodyweight squats (sets of 50)

Some stretching and watching the Olympics on da telly.
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PostSubject: Re: Training log (female)   Tue Jul 31, 2012 7:48 pm

Monday 30th July
Training up at Primrose.

Warm-up sets:

2/2 4/4 6/6 8/8 10/10 8/8 6/6 4/4 2/2
Bench push-ups/Bench dips

1/2 2/4 3/6 4/8 5/10
Pull-ups/narrow push-ups

Then did Hard Mode of this months forum challenge:

54 dips in 5 minutes. Camera stopped recording at 59s - very annoying. Especially as I was quite f-ed up afterwards!

5 x sets of:

5 sec tuck back lever hold
Into skin the cat
Another 5 sec tuck back lever hold

4 x supersets of:

25 x hollow rocks
45 sec plank (on each side)
(Total 100 HR's and 6 minutes plank)

10 x pull-ups with 10s lowering phase (10s rest in between each rep)

----------------------------------

Tuesday 31st July
Met up with Ify to train at Paddington Rec.

5 x 100m sprint intervals
5 x 100m backwards running intervals
10 x 100m sideways running
3 x 40m lunges
3 x 40m reverse lunges

Brief session messing around on the bars - doing pull-overs and rolling back out of them.
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PostSubject: Re: Training log (female)   Thu Aug 02, 2012 6:37 pm

Wednesday 1st August
Rest day Smile

---------------------------

Thursday 2nd August

2.3km run

Warm-up sets:

2/2 4/4 6/6 8/8 10/10 8/8 6/6 4/4 2/2
Bench push-ups/Bench dips

1/2 2/4 3/6 4/8 5/10
Pull-ups/narrow push-ups

3 sets of:

12 x dips
10 x leg raises on P-bars
6 x pull-ups
20 x push-ups
10 x pistol squats on each leg
6 x chin-ups

2.3km run
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PostSubject: Re: Training log (female)   Mon Aug 06, 2012 7:20 pm

Saturday 4th August

Session at Primrose.

2.3km run to the park

Warm-up sets:

2/2 4/4 6/6 8/8 10/10 8/8 6/6 4/4 2/2
Bench push-ups/Bench dips

1/2 2/4 3/6 4/8 5/10
Pull-ups/narrow push-ups

5 sets of:
5s tuck lever hold
5s skin the cat hold (at bottom)
5s tuck lever hold (all done as one movement)

3 supersets of:
25s L-sit hold
10 x leg raises

3 sets of explosive pull-ups

3 sets of... RUSSIAN DIPS! WOOOHOOO! Was feeling strong and rested so thought I'd have a go at them having been working on bits of them separately for a few weeks. They went much better than expected - I guess I just got the technique. Video:



Also messed around with false grip pull-ups which are something else I intend to nail on my quest towards a muscle-up Smile
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PostSubject: Re: Training log (female)   Mon Aug 06, 2012 7:24 pm

Sunday 5th August
Barbaric burpees day

45s burpees
1min rest
for 10 rounds

After all those L-sit holds the day before, they were a nightmare - legs were dead.

----------------------

Monday 6th August

Warm-up mobility exercises

Warm-up sets:

2/2 4/4 6/6 8/8 10/10 8/8 6/6 4/4 2/2
Bench push-ups/Bench dips

1/2 2/4 3/6 4/8 5/10
Pull-ups/narrow push-ups

Going to have to think of a new warm-up I think!

10 x 10s chin-up lowers with 10s rest between each rep (used the RoundTimer app)

5 sets of:
1 x pull-over then 7 x straight bar dips

Messed around on the p-bars (Ify was down there too) but basically felt tired and my arms were aching so we called it a day.
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PostSubject: Re: Training log (female)   Mon Aug 06, 2012 8:27 pm

Rockin it Fi! Those russians are lookin good!
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PostSubject: Re: Training log (female)   Wed Aug 08, 2012 7:39 pm

Wednesday 8th August

More dynamic warm-up today:

2 bench push ups, 2 burpees, 2 bench dips
4/4/4/
6/6/6
8/8/8
10/10/10
8/8/8
6/6/6
4/4/4
2/2/2

Thought I'd do some max pull-up sets... Got 9, which was cool as last time I tested I struggled on the 7th. Reckon I could've got 10 but it would've been crappy form.

3 x supersets:

9 pull-ups (7 on the last set)
10 L-sit kick-outs
5 russian dips

3 sets of 10 pistols (5 each leg - running tomorrow so keeping it light!)

5 x sets of 5s tuck front lever hold, skin the cat and 5s hold again.

3 x tuck back lever holds for about 5s (first time trying - very intense)

3 sets of 3 false grip L-sit pull-ups on the rings (seemed easier than when I tried on the bars - not sure why - maybe starting from lower position so grip was already on top)

Some headstand/handstand stuff, and chatting/demo'ing lower back strengthening exercises with Toga.

--------------------------

Thursday 9th August
Time for a steady run with burpee intervals. Supposed to be running a 10k in October with a friend. I have only ever run 10k once. On a treadmill. About 4 months ago. I have a plan to do this 10k without actually running another 10k, so need to focus on shorter runs but with hardcore interval work.

Did a 6.5km run (39 mins). So damn hot here that I cut out the burpees, and I also had a mate coming over so didn't want to be totally dead when he arrived Wink

------------------------

Friday 10th August
Training at Kennington

Warm-up:

10 mins running

2/2 4/4 6/6 8/8 10/10 8/8 6/6 4/4 2/2
Bench push-ups/Bench dips

1/2 2/4 3/6 4/8 5/10
Pull-ups/narrow push-ups

10 bar leg raises

3 sets of:
1 x pull-over with 10 x SB dips at top

(Stopped for a bit to try and teach a guy I met at the park how to do one!)

3 sets of 5 L-sit chin-ups

3 sets of dips: 15, 12, 10

3 sets of 10 L-sit kick-outs

Was going to the Olympics in the afternoon and was running late, so didn't do any more than that (also arms feeling tired!). Wanted to do some tuck lever holds but after using the rings at Primrose I realised that I don't like doing them on the bar Wink
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PostSubject: Re: Training log (female)   Sun Aug 12, 2012 4:00 pm

Saturday 11th August
Rest day.

--------------------------------


Sunday 12th August

5km run. Shorter than usual but up a crazy hill where my folks live (2.5km up, 2.5 down). Was curious abount what the actual elevation was (73m) and found a site that you can track it and use the data to create a visual:



Have been neglecting my push-ups of late, so did 200 - 100 normal, 100 narrow - in sets of 20.

Also 100 reverse hollow rocks (hitting lower back) and 100 normal ones (both sets of 20).

Then went out and ate a massive lunch, drank some wine and ate a sh*tload of cake Smile
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PostSubject: Re: Training log (female)   Tue Aug 14, 2012 3:58 pm

Fi, are you still working on false grip stuff? I seriously need some help with that, lol. Mad
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PostSubject: Re: Training log (female)   Tue Aug 14, 2012 6:09 pm

Cody. wrote:
Fi, are you still working on false grip stuff? I seriously need some help with that, lol. Mad

Well, I'm not really - I'm occasionally doing a few false grip pull-ups as part of my MU training, but I'm not sure I could give you any actual advice on false grip stuff! It's really hard - I can only do one pull-up at a time Smile
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PostSubject: Re: Training log (female)   Tue Aug 14, 2012 6:17 pm

Monday 13th August

Rest day again. Staying with family so also involved a lot of food and wine. Looking forward to getting back to my normal clean-living lifestyle Wink

----------------------------

Tuesday 14th August

Started off quite a physical day with an hour at the driving range with my parents. I don't play golf but would quite like to one day - the idea of going on a big walk interspersed with hitting things sounds pretty cool. Anyhow, my swing is quite good and it was fun to smack loads of balls as far as I could Smile It also annoyed Mum, who's having lessons but can't really get the hang of the swing (mostly because she doesn't understand the idea that moving your head and wobbling your hips kills your power).

Anyhow, after getting back to London and fortifying myself with some peanut butter, I decided it was time to hit the tabata burpees.



I really should've warmed up - although the cardio just got worse and worse, my legs took a while to get warmed up, but by the last set actually felt ok. Was definitely out of breath by the last set though!

Then I cycled 10km up to Kennington and did:

Sets of pull-ups:
3, 3, 5, 3, max (6)
After hearing about Chris' sucess with the 50 Pull=ups program I've decided to do a cycle and see how it goes.
This is the program I'll be following.

3 x 25s L-sit holds
3 x 30s tuck-planch holds
(both on P-bars)

3 x 5 leg raises (all the above had basically rendered me incapable of doing these)

3 x 10 straight bar dips (trying to get as low as possible)

Tuck front lever hold
Skin the cat
5 x L-sit chins
Various other things (met some people and got chatting and messed about with a few things)

10km cycle ride home.
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PostSubject: Re: Training log (female)   Tue Aug 14, 2012 6:24 pm

That pull-up program looks pretty interesting...

When it says "minimum 1 day break" that means you take a day off before doing more pull-ups, right?

Also, do you just go on to the next section after finishing all of the days?

EDIT: Okay, never mind, I read the instructions. I'm gonna give it a try and we can compare results. Smile


Last edited by Cody. on Tue Aug 14, 2012 6:31 pm; edited 1 time in total
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PostSubject: Re: Training log (female)   Tue Aug 14, 2012 6:30 pm

I just started it today, after doing my max test on Friday. That was more due to circumstances though. I plan to do each session every other day, then take two days off and do the max test. I will probably be doing some other pulling work too, since I don't want to stop MU training (actually I need to do more work on that!) but hopefully it won't affect it too much. Will just have to be careful not to over-train.
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PostSubject: Re: Training log (female)   Tue Aug 14, 2012 6:37 pm

Fi wrote:

Then went out and ate a massive lunch, drank some wine and ate a sh*tload of cake Smile

If youre carbin up with cake I think my fruit is OK Wink
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PostSubject: Re: Training log (female)   Tue Aug 14, 2012 6:42 pm

what is false grip?
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