Today: open water swim. My very optimistic goal was to optimistic so I am gonna try it at the end of swimming season instead.
Last few weeks only few workouts (but also swimming 
) due to some health issues. Next week I’ll switch from regular gym to olympic weight lifting so I will not post here so often anymore, as training will be written specifically for me, maybe just when I finally reach 100kg bench goal.
I did few sessions in my new gym, however I got sick again even some pain in down department… In sessions I did technique work in begging, later strength. Bench press at the end was:
60 kg X 4
60 kg X 4
65 kg X 4
65 kg X 2 than fail
Still doing olympic weight lifting but since my last post bench press was not in my program. I still have few limitations due to health but it’s a lot better than it used to be.
Pain between legs returned and doctor told me to “listen to my body” about training so I am on forced rest that I do not like very much.
Skiing, probably won’t be lifting for next (two) weeks 
Can’t train at all (neither weights neither swimming). However I have ultrasound this Friday so I will finally get to know what is going on.
They postpone ultrasound to next week because doctor was sick. Still can’t train, today was quit painful, had to took paracetamol. However 500mg was enough to work.
Rehab work for knee.
Still doing rehab work, however exercises now are a bit more challenging, knee is a lot better.
Used barbell for legs first time in a while this week.
I circa 2 weeks I will start normal training 
Almost back to normal however I think I have developed carpal tunnel syndrome due to repetitive motions at work.
Finally back here after long pause. Doctors said they were not sure if it was carpal tunnel syndrome, however I went to physiotherapist for few sessions and they showed me some exercises which helped a lot. Then they did EMG and my wrists in nerves are completely healthy, however there is slight usage injury in left elbow (dr. tried to find one in right as well but could not find it-however it might develop if job stays the same). I am very happy tho, as I am relatively pain free and can finally can workout again 
So far relatively easy post-rehab workouts last and this week.
Today
OHP 2 min rest between sets
30kg * 5
40kg * 5
45kg * 3 + 40kg * 2
Bicep barbell curl 2 min rest
20kg * 5
25kg * 5
27.5kg * 5
Seated dip matrix machine 2 min rest
70kg * 5
80kg * 5
90kg * 5
Abs cable rotation technogym (uni) 90 s rest
5 * 5kg
5 * 7kg
5 * 10 kg
Rower machine technogym
30 min, low intensity
Was absent because I had fractured finger. Injury was not that serious but took a long time to heal (and is still healing) so my focus was more on rehab and swimming. Also now goal changed to 10-12 bf and will perhaps try to lift as much as possible on bench in few months when finger will have full mobility and grip full strength 
Abercrombie strength part lower body
Front squat (cca 2 min pause between sets)
40kg * 5
50kg * 5
60kg * 5
Deadlift (cca 3 min pause between sets)
90 kg * 5
Bulgarian split squat dumbells (2-3) min rest
15kg per hand * 6
Decline crunches machine
Bw * 5 3sets
30 min easy cardio different machines
2370 kcal
Some of Octobers workouts so far. Goal now is to drop bodyfat to 10-11 before trying to add more muscle. Every week I also swim twice per week and stretch once per workday.
Warm up - rower machine easy
Incline chest press matrix machine
Warm up
30kg * 5
60kg * 5 cca 90s rest
70kg * 5 cca 90s rest
70kg * 5
Cable back row
73 kg * 5 cca 90 s rest
77.6 kg * 5 cca 90 s rest
79kg * 5
Matrix chest press
72 kg * 5 cca 90 s rest
68kg * 5 ccca 90 s rest
68kg * 3 + 54 * 2
Pull up
5 * bw cca 90 s rest
5 * bw cca 90 s rest
3 * bw + 2 negative
Half hour easy cardio on treadmill (max incline, slow speed)
10.10
10 minutes rower easy
Ohp
Warm up 20kg * 5
47.5kg * 5 cca 3 min rest
47.5 kg * 5 cca 3 rest
47.5kg * 5
Bicep barbell curl
27.5 kg * 5 cca 90 s rest
30 kg * 5 cca 90 s rest
30kg * 5
32.5 kg * 5
Chest dip bw
5 cca 90 s rest
5 cca 90 s rest
5
30 min easy rower machine
12.10.25
Legs
Row machine easy 10 minutes
Deadlift
Warm up
50kg * 5
80kg * 5 cca 3 min rest
100kg * 5 cca 3 min rest
100kg * 5
Front squat
50kg * 5 cca 3 min rest
55kg * 5 cca 3 min rest
55kg * 5
Matrix machin calf raise
30kg * 6 cca 90 s rest
30kg * 6 cca 90s pavze
30kg * 6
15.10.25
Incline chest press matrix
Warm up
40kg * 5
Close grip from here on
80kg * 5 cca 90 s rest
80kg * 5 cca 90 s rest
80kg * 5
Db back row
79kg * 5 cca 90 s rest
79kg * 5 cca 90s rest
79kg * 5
Matrix chest press
5* 73 kg + mi 90 s pavze (accidentally more weights than planned) cca 90 s rest
68kg * 5 cca 3 min rest
68 kg * 3 (couldnt do more even with 53)
Pull up
5 * bw cca 90 s rest
3 * bw + 2 negatives cca 90 s rest
4 + 1 negatvc
17.10
Warm up 10 minutes easy rower + static stretches
Ohp
Warm up 20kg * 5
50kg * 5 cca 3 min rest
50 kg * 5 cca 3 min rest
50 * 5
Bicep barvell curl
32.5 kg * 5 cca 90 s rest
32.5 kg * 5 cca 90 s rest
32.5 kg * 5
Chest dip
5 kg * 5 cca 90 s rest
9 kg * 5 cca 90 s rest
9 kg * 5
Sunday 19.10
Warm up row machine easy 10 minutes
Deadlift warm up 60kg * 5
Deadlift mixed grip
110 kg * 5 cca 3 min rest
110kg * 5
Front squat
60kg * 5 cca 3 min rest
60 kg * 5 cca cca 3 min rest
60 kg * 5
Seates calf raise
30kg * 8 cca 90 s pause 3 sets
Abs oblique side db
20kg * 8 90 s rest
20kg * 8 90 s rest
20kg * 8
Abs cable side
11.3kg * 6 cca 90 s rest
6.8 kg * 10 cca 90 s rest
6.8 kg * 10
30 min easy rowing machine
Yesterday rest
Today swimming
Yesterday
Incline chest press db
Warm up
15kg * 5
Working sets
30kg * 5 cca 3 min rest
30kg * 5 cca 3 min rest
30 kg * 5 failed load on so a bit longer rest
Cable back row matrix machine
79kg * 5 cca 3 min rest
79kg * 5 cca 3 min rest
79kg * 5
Butterfly matrix machine
36kg * 10 cca 90 s rest
45kg * 12 cca 90 s rest
54 kg * 8
Pull up
5 * bw cca 3 min rest
3 + 1 bw cca 3 min rest
5 * Bw
Decline crunch
10 * cca 90 s pause 3 sets
Plank
1min plank, 1 min pause 3 sets
Today swimming