{"id":72,"date":"2009-04-27T09:16:55","date_gmt":"2009-04-27T09:16:55","guid":{"rendered":"http:\/\/freefitnessguru.com\/blog\/bodybuilding-2\/my-training-for-the-last-10-days\/.php"},"modified":"2009-04-27T09:22:43","modified_gmt":"2009-04-27T09:22:43","slug":"my-training-for-the-last-10-days","status":"publish","type":"post","link":"http:\/\/www.freefitnessguru.com\/blog\/bodybuilding-2\/my-training-for-the-last-10-days.php","title":{"rendered":"My training for the last 10 days"},"content":{"rendered":"<div style=\"float: right; margin-left: 10px;\"><a href=\"https:\/\/twitter.com\/share\" class=\"twitter-share-button\" data-via=\"gareththomasnz\" data-count=\"vertical\" data-url=\"http:\/\/www.freefitnessguru.com\/blog\/bodybuilding-2\/my-training-for-the-last-10-days.php\">Tweet<\/a><\/div>\n<p><strong><\/p>\n<ul>\nFriday 17th<\/ul>\n<p><\/strong><\/p>\n<p>&#8211; Army fitness test <\/p>\n<p>&#8211; 2.4 km run<\/p>\n<p>&#8211; situps<\/p>\n<p>&#8211; press ups<\/p>\n<p>&#8211; Drill and marching<\/p>\n<p><strong><\/p>\n<ul>\nSaturday 18th<\/ul>\n<p><\/strong><\/p>\n<p>Day off &#8211; legs very sore<\/p>\n<p><strong><\/p>\n<ul>\nSunday 19th<\/ul>\n<p><\/strong><\/p>\n<p>&#8211; 20 minute run<\/p>\n<p>Gym:<\/p>\n<p>   Rowing machine 20 minutes<br \/>\n   leg  press 6 sets x 6 reps<br \/>\n   leg extension 2 sets x 6 reps<br \/>\n   leg curl 2 sets x 6 reps<br \/>\n   seated calf raise 6 sets x 20 reps<br \/>\n   crunches to exaustion<\/p>\n<p><strong><\/p>\n<ul>\nMonday 20th<\/ul>\n<p><\/strong><\/p>\n<p>&#8211; Run 20 minutes<\/p>\n<p><strong><\/p>\n<ul>\nTuesday 21st<\/ul>\n<p><\/strong><\/p>\n<p>&#8211; 120 press ups<\/p>\n<p>&#8211; 20 minute run<\/p>\n<ul>\n<strong>Wednesday 22nd<\/ul>\n<p><\/strong><\/p>\n<p>&#8211; Rest day<\/p>\n<ul>\n<p><strong>Thursday 23rd<\/ul>\n<p><\/strong><\/p>\n<p>&#8211; 1000 consecutive stomach crunches<br \/>\n&#8211; 130 press ups<br \/>\n&#8211; 2.4 km run in 20 minutes<br \/>\n GYM:<br \/>\n    bench press 6 sets x 6 reps 240lbs+<br \/>\n    Seated reverse lat pull downs descending sets from 240 lbs 6 sets x 6 reps<br \/>\n    Cable tricep push downs 4 sets x 6 reps<br \/>\n    seated calf raise 6 sets x 20 reps<br \/>\n<strong><\/p>\n<ul>\n<p>Friday 24th april<\/ul>\n<p><\/strong><\/p>\n<p>&#8211; day off<br \/>\n<strong><\/p>\n<ul>\nSaturday 25th <\/ul>\n<p><\/strong><\/p>\n<p>-1.6 kms run in 9 minutes (strong headwind gale blowing)<br \/>\n-1000 crunches<br \/>\n-130 press ups<\/p>\n<p><strong><\/p>\n<ul>\nSunday 26th<\/ul>\n<p><\/strong><\/p>\n<p>&#8211; 25 minute run at 7km \/ hr pace<br \/>\n&#8211; 15 minutes rowing machine 2.7 kms<\/p>\n<p><strong><\/p>\n<ul>\nMonday 27th<\/ul>\n<p><\/strong><\/p>\n<p>-130 press ups<br \/>\n-25 minutes run at 7.5 km \/ hr pace<br \/>\n&#8211; 15 minutes rowing machine<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tweet Friday 17th &#8211; Army fitness test &#8211; 2.4 km run &#8211; situps &#8211; press ups &#8211; Drill and marching Saturday 18th Day off &#8211; legs very sore Sunday 19th &#8211; 20 minute run Gym: Rowing machine 20 minutes leg press 6 sets x 6 reps leg extension 2 sets x 6 reps leg curl [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[272,271,270],"class_list":["post-72","post","type-post","status-publish","format-standard","hentry","category-bodybuilding-2","tag-gym-training","tag-training-log","tag-workout"],"_links":{"self":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts\/72","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/comments?post=72"}],"version-history":[{"count":0,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts\/72\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/media?parent=72"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/categories?post=72"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/tags?post=72"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}