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WeekExerciseTarget ExerciseMilestoneWeightBodyfatUnits
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009/10/2017Cardio - swimming300 lengths83.5kg83.5kg27
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116/10/2017CardioRun 15km / Swim 60 lengths83.2kg30
4
223/10/2017Light weightsRun 20km / 3x 1 circuit weight sessions81.5kg 15.20%30
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330/10/2017Light weightsRun 10km / 3x 2 circuit weight sessions / 180 lengths82kg81kg17%24
6
406/11/20173x8 cut week 13x weights with rowing / swim 6081kg 16.70%32
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513/11/20173x8 cut week 23x weights with rowing / swim 120 & run 5km75kg 8x3 bench80.5kg 16.50%64
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620/11/20173x8 cut week 34x weights with rowing / run 15km80.5kg80.8kg16.70%42
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727/11/20173x8 cut week 43x weights with rowing / 2x cardio80.5kg15%40
10
804/12/20173x8 cut week 54x weights with rowing / 1x cardio8x3 on 80kg on bench press79.4 kg15%40
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911/12/20175x5 cut week 63x weights with rowing / 3x cardio79kg14.50%60
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1018/12/20175x5 cut week 74x weights with rowing / 2x cardio78.5kg - 14% body fat78.514%20
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1125/12/2017Rest week40
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1201/01/2018
German Volume training week 1
3x weights with rowing / 1x cardio
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138/1/2018
German Volume training week 2
3x weights with rowing / 1x cardio
16
1415/01/2018
German Volume training week 3
3x weights with rowing / 1x cardio60kg on bench press / 80kg on squats
17
1522/1/2018
German Volume training week 4
3x weights with rowing / 1x cardio
18
1629/01/2018
German Volume training week 5
3x weights with rowing / 1x cardio
19
175/2/2018
German Volume training week 6
3x weights with rowing / 1x cardio65kg on bench press / 90 on squats
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1812/02/2018Rest week120 lengths x1 run
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1919/2/20185x5 gain week 13x weights with rowing / 2x cardio85kg bench press
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2026/02/20185x5 gain week 23x weights with rowing / 1x cardio85kg
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215/3/20185x5 gain week 33x weights with rowing / 2x cardio87.5kg
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2212/03/20185x5 gain week 43x weights with rowing / 1x cardio87.5kg
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2319/03/20185x5 gain week 53x weights with rowing / 2x cardio90kg
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2426/3/20185x5 gain week 63x weights with rowing / 1x cardio90kg
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2502/04/20185x5 gain week 73x weights with rowing / 2x cardio92.5kg
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2609/04/20185x5 gain week 83x weights with rowing / 1x cardio92.5kg
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2716/4/2018Rest weekWeight below 85kg - up cardio if above-85kg
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2823/04/20185x5 gain week 93x weights with rowing / 1x cardio95kg
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2930/4/20185x5 gain week 103x weights with rowing / 1x cardio95kg
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3007/05/20185x5 gain week 113x weights with rowing / 1x cardio97.5kg
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3114/5/20185x5 gain week 123x weights with rowing / 1x cardio97.5kg
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3221/5/20185x5 gain week 133x weights with rowing / 1x cardio100kg
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3328/5/20185x5 gain week 143x weights with rowing / 1x cardio100kg
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3404/06/20185x5 cut week 1
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3511/6/20185x5 cut week 2
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3618/06/20185x5 cut week 3
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3725/6/2018Rest week
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382/7/20185x5 cut week 4
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399/7/20185x5 cut week 5
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4016/07/20185x5 cut week 6Weight at 80kg max
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23/7/2018TARGET WEEKTARGET WEEKTARGET WEEKTARGET WEEK
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30/7/2018
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06/08/2018
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