09.12.23
Warm up on elliptical, then
Leg extension 6+2 50kg
Leg press 20x125kg
Single leg negative leg press 5x102.5
Leg curl triple drop 2x47.5kg 2x42.5kg 6x25kg
Seated calf raise 20, 17x20kg
12.12.23
Kb around the world 10x24kg
Kb Halo 2x24kg
Bench 4x52.5kg
Dips 8 bodyweight
Pull ups 3x5kg
Negative pull up 5 bodyweight
17.12.23
Warm up, then
Pull ups 3,2,2,2,2,2,2,2,2,1 in 8 minutes
Dips 10,8,7,6,5,4,2,1 in 8 minutes
Fell down the stairs a few days ago and have a very swollen and bruised ankle and foot so having to keep pressure off it. Until it’s recovered I’ll be doing mainly dips and chins and band work.
Oh no! Hope you are on the mend soon!
Thanks, me too
03.01.24
Warm up then,
Narrow parallel grip chins 4,3,2,2,2,2,2,1,1,1 (20 reps) in 8 minutes
Dips 10,9,6,4,4,4,3,1 (41 reps) in 8 minutes
06.01.24
Warm up then,
Narrow parallel grip chins 4,3,3,2,2,2,2,2,2 (22 reps) in 8 minutes
Dips 11,10,7,5,5,4,3,3 (48 reps) in 8 minutes
Ankle still swollen so not able to do leg work yet, hopefully will be able to soon.
14.01.24
Warm up, then
Narrow parallel grip chins 5,4,3,3,2,2,2,2 (23 reps) in 8 minutes
Dips 15,10,6,4,3,3,3,3,2 (49 reps) in 8 minutes
Goblet squat 15,15,15,15,25 x12kg (85 reps) in 8 minutes
17.01.24
Warm up, then
Narrow parallel grip chins 5,5,3,3,3,2,2,2 (25 reps) in 8 minutes
Dips 16,11,7,5,4,3,2,2,1 (51 reps) in 8 minutes
Goblet squat 20,20,20,20,25 x12kg (105 reps) in 8 minutes
Ankle isn’t yet 100% but is getting there, conditioning is currently terrible due to not being able to walk much for weeks. Nice to be able to start working legs again at last.
21.01.24
Warm up, then
Narrow parallel grip chins 4,3,3,2,2,2,2,1,1 (20 reps) in 8 minutes +2kg
Dips 10,10,6,5,4,3,2,2 (42 reps) in 8 minutes +2kg
Goblet squat 20,20,20,20,25 (105 reps) in 8 minutes14kg
24.01.28
Warm up, then
Narrow parallel grip chins 4,3,3,2,2,2,2,1,1 (20 reps) in 8 minutes +2kg+2kg
Dips 15,10,4,4,4,5,4 (46 reps) in 8 minutes +2kg
Goblet squat 20,20,20,20,29 (109 reps) in 8 minutes16kg
28.01.24
Warm up, then
Narrow parallel grip chins 4,3,3,2,2,2,2,1,1 (20 reps) in 8 minutes +2kg
Dips 15,10,8,5,4,3,4 (49 reps) in 8 minutes +2kg
Goblet squat 20,20,20,20,20 18kg
31.01.24
Warm up, then
Narrow parallel grip chins 4,4,3,3,2,2,2,1 (21 reps) in 8 minutes +2kg
Dips 15,10,5,5,5,4,3,1 (48 reps) in 8 minutes +2kg
Goblet squat 20,20,20,20,20 20kg
03.02.24
Finally back at the gym, warm up then
Chest press 11x42.5kg
Hammer seated row 6x60kg
Alt db curl 8x15kg
Lateral raise 6x7.5kg
Leg ext 15x42.5kg
Leg curl 11x35kg
Wide grip neutral chin 4
10.02.24
Warm up, then
Chest press 8x45kg
Hammer seated row 7x60kg
Hammer pulldown yielding isometric 80kg
Hammer Incline bench yielding isometric 80kg
Alt db curl 7x15kg
Lateral raise 7x7.5kg
Wide grip neutral chin 2
Leg press 2x20 102.5kg
17.02.24
Chest press 8x45kg
Hammer seated row 7x60kg
Hammer pulldown yielding isometric 80kg
Hammer Incline bench yielding isometric 80kg
Seated db press 8x15kg
Alt db cur8x15kg
Leg press 2x20 110kg
Airdyne 40 calories 3 mins
Airdyne showed me how low my conditioning currently is, legs were wrecked at the end of this.
24.02.24
Chest press 12x42.5kg
Hammer seated row 9x60kg
Seated db press 9x15kg
Alt db curl 8x15kg
Leg press 2x20 112.5kg
Leg curl 9x42.5kg
02.03.24
Chest press 11x45kg
Hammer seated row 10x60kg
Seated db press 10x15kg
Alt db curl 9x15kg
Leg press 2x20 117.5kg
Leg curl 9x42.5kg
09.03.24
Chest press 12x45kg
Hammer seated row 12x60kg
Seated db press 10x15kg
Single arm curl 8x13kg
Leg press 2x20 120kg
Leg curl 9x42.5kg
16.03.24
Chest press 9x47.5kg
Hammer seated row 9x62.5kg
Seated db press 15x15kg
Single arm curl 12x12.5kg
Leg press 20,10 125kg
Leg curl 12x42.5kg
23.03.24
Chest press 10x47.5kg
Hammer seated row 10x62.5kg
Seated db press 10x17.5kg
Single arm curl 9x15kg
Leg press 22,12 125kg
Leg curl 12x42.5kg
30.03.24
Chest press 7x47.5kg
Hammer seated row 12x62.5kg
Seated db press 11x17.5kg
Single arm curl 8x15kg
Leg press 25,14 125kg
Leg curl 8x45kg
Rowing 500m 2 minutes 18 seconds
06.04.24
Chest press 10x47.5kg
Hammer seated row 8x65kg
Seated db press 10x17.5kg
Single arm curl 8x16kg
Leg press 20,10 x125kg, 8x127.5kg
13.04.24
Hammer Incline 6,6x60kg
Hammer seated row 12,12x60kg
Single arm pushdown 8,2x11kg
Single arm cable curl 6x16kg
Leg press 30/30/30x110kg 20x125kg
Leg curl 30/30/30x42.5kg
The incline and rows were done in half rep phases, incline lower half of the rep then upper half 6 reps each then repeated. Rows 12 reps upper half of the rep for 12 reps then lower half for 12 reps then repeated. Got a real burn from these. Started to do 110kg on the leg press as a normal warm up and then decided to do 30/30/30 with it. Really knew about this by the time it was over and the 125kg set was a lot harder as a result.
17.04.24
20 minute ruck 8kg
KB around the worlds 10x7.5kg, 12kg, 18kg, 24kg superset with
KB halo 10x7.5kg, 12kg, 18kg, 24kg
Incline bench 13xlower half of rep, 8xupper half of rep 45kg
Wide grip pull up top half 19,2
Lateral raise tabata 4 mins x 5kg
Kb curl 8, 10 breaths, 4 x12kg
Dips mid range 18
Wide grip pull up top half 13