05/01
cardio day
1 hour of cardio between 120 and 130 bpm, treadmill-bike-rower-ellyptical
06/01
vertical upper day
standing press 4x4/4/3/3/x50 kg
ss pullups 5x6xbw
high incline db press 4x11/11/10/8x20
ss band pull aparts
lat machine 1x57x10 1x7x57+3x47+3x40
lateral raise 4x10x10 kg
rear delt raise 3x16/15/15x2.5
db curls 3x15/15/13x15
triceps ext 2 sets, second one as a double drop set
10’ on the rower
07/01
squat day
wu invline walk 10’
SSB squat 4x5/5/5/4x100kg
SSB paused squat 2x12x60kg
leg ext 3x15/13/10x68 1x14x40
leg curls 3 sets
standing calf raise 3 sets
sled work for 15’
No energy today, training after one day at work (that is probably how majority of people train regularly), I am not at my best when I train after walking around without food all day.
Squat felt heavy but I got the work done, everything else I just went through.
9/1
oryzontal upper
Wu incline walk 10’
bench press 4x4x80 kg
ss TRX body row 4x10
incline db bench 4x6x27,5
ss bb row 4x10x50
dips 4x16/13/13/12
low cable row 2x14/10x67 1x20x40
triceps ext 3 sets
one arm cable fly a couple of sets
db curls 4x10x17,5
ez bar curls 3x16/14/12x15kg
The gym was packed (probably not the best choice to plan a bench day at 7pm on a monday evening) so I had to swap some exercises and did my bench on a less then optimal bench. I kind of feel I have the 5 reps at least for a couple of sets in me.
Everything else was just volume based on what machine was free.
I might decide to join a rowing Club, more for the social aspect than actual interest in rowing. I am not interested in competing now and I am far from ready for that, but I am still new in a new country, so this looks a good occasion to make some new friends and have a performance goal for endurance. Its more a recreational then competitive Club apparently, that is perfect for me now.
If this happens I will revisit my gym plan completely. I would row maybe a couple of times a week with the Club, an outing here and there. So I would limit weight sessions to 2 or 3 a week.
I will meet them tomorrow and check if this is an option
10/01
leg press & rdl day
Wu incline walk 10’
Leg press 4x10/10/10/8x160kg
RDL 4x10/10/12/10x80 kg
Leg curls 2 sets
Leg extension 4x15/13/12/12x67
Abs
10’ row
The session wasn’t bad but the highlight of the day is that the rowing thing is going forward. I met these guys at the rowing Club extremely nice and welcoming.
I will join for a couple of sessions and then I’ll see what to do, but I would love to be in the group. Probably some early morning training.
Once I have some more detail I will have to revisit my training plan to something that can work with 2 (or max 3) weight sessions a week.
Might try 531 properly done for the first time.
11/01
endurance - aerobic
30’ of incline walk/jogging on the treadmill
2x10’ row (1950/2050 mt)
1x10’ airdyne bike
12/01
vertical upper
wu incline walk 10’
press 4x4/4/4/3x50 kg + 4x10x40 kg
ss pullups 8x7x bw
incline db bench mechanical drop set: high incline/low incline/flat
did 2 sets with 20 kgs
lat raise 3 sets
rear delt raise 3 sets
db triceps extensions 3x7/6/6x12,5 kg
db curls 3x15/12/12x12,5 kg
row 10’ (2060 mt)
I am finishing this week before moving to a 3x week 5/3/1 template next week, as I want to focus a bit more on my endurance/conditioning. This is both for health purpose and to incorporate more rowing.
It will take me maybe a couple of weeks before I canjoin the Club but I would like to be ready.
13/01
lower/test day
Wu incline walk 10’
Deadlift 5x100,110,120,125 4x130, 3x5x100
Paused Ssb squats 1x12x60kg 2x10x70
Leg curls 3 sets
Abs (cable, hanging leg raise, Lat bends, TRX superman)
Incline walk 10’
I needed to test my Deadlift (not too bad, it s been probably 2 years or more since I have Deadlifted) to start next week. It will be 1000% awesome full-body template, just done with a SSB for squats Instead of a straight bar (old injury, my shoulder is a bit at discomfort back squatting), and with very low weight/volume for the single leg work in the assistance. 2 days a week or 3 when possible will be for conditioning (rowing for the most part), starting to work in n my aerobic base.
TM will be:
Squat 100 kg
Deadlift 125 kg
Bench 80 kg
Press 50 kg
Let’s see how this goes!
14/01
conditioning
Wu incline walk 10’ + mobility
Row 20:00 (4100mt)
Incline walk (20’) + jog (10’)
Long day working tomorrow so no gym. Looking forward to start experimenting the new plan on Monday.
16/01
C1W1D1
(as cycle 1 week 1 day1)
Wu incline walk 10’, mobility
10 box jumps
Ssb squat 3x5x65/75/85
Bench press 5x5x67,5
Circuit 5x
10 weight vest dips
8 dB rows (25 kg dB)
10 hanging raise
10’ easy row
I was really excited to start. Weights look and light but once I have technique perfectly under control the supplemental work it’s not too easy.
Squat felt fast and under control, probably only the last set is somehow challenging.
Enjoyed the assistance. A good change of pace.
I’ll be back to a more “body/power building” approach sometime but for now it’s good to try something new.
17/01
conditioning
10’ incline walk
3x10’ row with 3’ rest btw sets, 6450 mt total
20’ incline walk
18/01
C1W1D2
WU incline walk 10’
mobility +3x3 forward jumps
Deadlift 3x5x87,5/95/107,5
Press 5x5x42,5
SS Pullups 7x8/7/7/7/7/7/7x bw
Assistance:
Incline bench 5x8/8/6/6/6x50kg
Lunges 4x8+8x10kg
30x Clean and Jerk w/ 40kg (indefinite time)
I had planned some sled work at the end but the turf was occupied so I switched to a “light” scaled Grace WoD. Actually turned out being not so “light” lol, its been ages since I have done anything similar. Wrists really stiff.
5/3/1 work solid and fun.
19/01
conditioning
Incline walk 30’
Row 30’ (6420 Mt)
20’ walk/jog
Mobility
Rowing is improving fast!
20/01
C1W1D3
Wu incline walk 10’
Mobility
Vertical jumps 3x3xBW ss with squat Wu
SSB squats 5x5x80
Seal row 4x12/10/10/10x30+bar (while waiting for a bench)
Bench press 3x5x52,5/60/67,5
Incline db bench 4x12/10/10/9x22,5
Curls Ez bar some
Abs
Sled pushing 4z40mt x75kg (added)
I had to wait for the bench so I did some assistance work (rows) while waiting. The bench felt really light, I could add some pause. But I kept the spirit of the work. Added curls for vanity lol. Sled work tough and fun.
22/01
C1W2D1
Incline walk 10’ + mobility
Box jumps x11 during squat Wu
Ssb squat 3x5x65/75/85
Bench press 5x5x67,5
3x (with 12 kg vest)
Dips 8
Pullups 4
Lunges 8+8 (with a 10 kg dB)
2x (bw)
Dips 14
Pullup 7
Lunges 12+12 (10 kg dB)
Row 6x500 (average 2.04), 1’ rest
Abs
I moved to today my weight session (today was supposed to be conditioning and this is my “Monday” plan) because I am planning a workout with my partner tomorrow that I don’t know where is going. Some cardio and some circuit training.
Lifts feel good, not too heavy for now.
Nutrition has been on point since late December, first meal out tonight in almost a month.
23/01
paetner wu
10’ Wu incline walk
12’ EMOM circuit
30" goblet squat (28kg kb)
30" pullups/trx row
30" feet elevated push-ups
12’ EMOM circuit
30" Lat machine
30" dB press with 15 kgs
30" Rdl (28 kb)
12’ EMOM circuit
30" airdyne bike
30" kb swings
30" plank
Quick fun workout just to move around and do something with my partner today, she “rarely” trains in a gym. Nice an easy.
24/01
conditioning
20’ incline walk
10’ row + 30’ row (6500mt)
Quite disappointing, limited time today and got a phone call in the middle of my rower workout. I was supposed to do a 2x20’ session, I had to change the plan. My best 30’ so far though.
I will go for a timed 10.000 next time.
25/01
C1W2D2
Wu incline walk 10’, mobility
Fwd jumps 3x4, alternated with Deadlift Wu
Deadlift 3x5x87,5/100/107,5 kg
Press 5x5x42,5
Ss with Pullups 5x6x bw
5 rounds of
Incline dB press 8/8/7/7/7x25s
Pullups 5x6x bw
Lunges 5x6+6x25 (1 dB)
Scaled Grace (40 kg x 30 clean and jerk), around 6’55’’
Abs
Really solid session. The weights look easy but the amount of work is no joke. Not sure exactly of the time of the final WoD and definetly not pushed to the limit. I might try to repeat every Wednesday until it becomes reasonable, quite hard at the end of the session!
26/01
conditioning /endurance
Incline walk 15’
Run 25’ @7,5 kmh 3% incline
Row 9x1’40"/20" (2’ afrer 5)
10’ incline walk
27/01
C1W2D3
Wu incline walk 10’ and mobility
3x4 jumps between squat Wu sets
Ssb squat 5(6?)x5x80 (see notes)
Bench press 4x5x55/65/70/72,5 (see notes)
Ss with bands pull apars
5 sets of push-ups
Ss with face pull with a band
4 sets of leg raise/ttb
15’ of sled dragging with sled+50kg
I need something to keep my focus! So after 3 (or 4) sets of squats I lost the count. I think I did 6 instead of 5 but that’s not a big deal, the programme itself states that is possible to go to 6 or 7 sets. I could even keep the 6 sets or even do 7 next week.
Then I moved to the bench press and after my 3rd sets I noticed that I had 70 instead of 72.5 on the bar. Quite frustrating as the first cycle the weight are not super heavy especially for the pressing movement, so I was really annoyed and decided to do a 4th set with the right weight. I should be fine lol.