Friday 20.03.20 - Lower
1a.Split Squats
Bodyweight x6x6x8 per leg
1b.SLDL (off bottom pins in rack)
60kg x6x6x10
2a.Standing Calf Raise
50kg x10x10
30kg x12
2b.Leg Extensions
32kg x12x12x15
3.Laying Ab Press + Planks
x5 + 20 seconds, x4 + 20 seconds, x3 + 10 seconds
4.Unilateral Laying Leg Curl
14kg x12x12x12 per leg
Finished with some Overhead Squat stretches, Jefferson Curl stretches, cobra stretch and hip flexor stretch.
Had to improvise some home workouts today due to obvious reasons!
22.03.20 - AM Workout - HIIT Hill Run
Theres a hilled path in my local park, so walked 10 minutes there, then did 5 intervals of 20 seconds running up the path, followed by 60 seconds walking downhill. Lungs gave out, so will try for more in a few days.
22.03.20 - PM Workout - Push
Dead Stop Pressups
Bodyweight (98.4kg) x6x6x6
Close-Grip Pressups
Bodyweight x4x4x4
Unilateral Band Overhead Press
Black Band x6x6x6
Band Flyes
Black Band x10x10
Red Band x15
Band Lateral Raise
Orange Band x8x8x8
Band Pushdown
Red Band x10x10x10
Banded Neck Flexion
Orange Band x20x20x20
The Pressups were humbling. Expected to do a lot more.
Be safe. You talk about your lungs/chest quite often. Obviously you don’t need Coronavirus!
Definitely mate. Asthma and heart failure…wouldn’t be good. My housemate works in a call centre and they wont let him work from home, so think he’s going to have to go live at his mums until it blows over.
Monday 23.03.20 - Pull
Had a walk to the park to start with some chins on the bars round the basketball court…
Chinups
Bodyweight (97.9kg) x3x3x3x2x2
then a quick walk home for…
Unilateral Band Row
Black Band x10x10x12 per side
Band High Face Pull
Red Band x12x12x12
Band Y-Raises
Orange Band x15x15x15
Unilateral Band Curl
Orange Band x15x15x15 per arm
Band Shrugs
Black Band x10x10x10
Band Neck Extention
Orange Band x20x20x20
A friend dropped me off a barbell and dumbell round today, with about 40kg worth of weights, which gives me a few more options.
Tuesday 24.03.20 - Cardio
HIIT Hill Running
7 intervals of 20 seconds uphill running and 60 seconds downhill walking
The plan is to get to 10 intervals, then increase the sprint duration to 30 seconds
Wednesday 25.03.20 - Lower
Paused Overhead Squats
20kg x5x5x5
Split Squats
x9x8x8 per leg
Jefferson Curl (toes raised)
20kg x10x10x10
Ab Roller /superset/ Plank
x5//x20 seconds, x5//x20 seconds, x5//x10 seconds
Unilateral Band Leg Curl
Red Band x10x5
Wednesday 26.03.20 - Push
Dead Stop Pressups
Bodyweight (97.1kg) x7x6x6
Unilateral DB Press
10kg x8x8x8 per side
Close-Grip Pressups
Bodyweight x6x5x5
Band Flyes
Black Band x11x11x11
Band Lateral Raise
Orange Band x11x10x10
Band Pushdown
Red Band x14x12x12
Banded Neck Flexion
Red Band x10x10x10
Saturday 28.03.20 - Pull
Chinups
Bodyweight (96.7kg) x3x3x3x3x2
Unilateral DB Row
20kg x10x10x8
BB Shrug (with Beast Grips)
20kg x20x15x15
Band High Face Pull
Red Band x13x13x12
Band Y-Raises
Orange Band x16x16x16
Unilateral Band Curl
Red Band x8 per arm
Orange Band x16x16 per arm
Band Neck Extention
Red Band x12x12x12
Sunday 29.03.20 - Conditioning
Hill Sprint HIIT
8 intervals of 20 seconds uphill and 1 minute walking back down
Monday 30.03.20 - Lower
Paused Overhead Squats
20kg x6x6x6
Split Squats
x9x9x8 per leg
Jefferson Curl (toes raised)
20kg x11x10x10
Ab Roller /superset/ Plank
x5//x20 seconds, x5//x20 seconds, x5//x15 seconds
Unilateral Band Leg Curl
Orange Band x20x13x10 per leg
Tuesday 26.03.20 - Push
Dead Stop Pressups
Bodyweight (97.7kg) x8x8x8
Unilateral DB Press
12.5kg x8x8x8 per side
Close-Grip Pressups
Bodyweight x6x6x5
Band Flyes
Black Band x12x11x11
Band Lateral Raise
Orange Band x11x11x10
Band Pushdown
Red Band x15x15x12
Banded Neck Flexion
Red Band x11x10x10
Just checking in. The whole lockdown thing is taking a bit of a toll mentally, but I’ve kept up with my training and started running more. I’ll start logging again in the next few days.
Decided to start logging again, as I’m forcing myself to get out a rut and be more productive. Lockdown’s been a strange time. On top of the usual stresses, my nan got mugged a few weeks ago, then the following week a close female freind was sexually assaulted by a guy she was sharing a house with. My nan wasn’t physically hurt, but the assailant took two of her gold chains which she’d had for years and she has dementia, so can’t even remember what the person looks like. My friends dealing with her thing very well considering what happened and the guys being prosecuted…she found out he’s quite ill with the virus now (karma maybe!), but luckily her test came back clear. I should be testifying when it goes to court, as I was the first person she rang after it happened…the world is going crazy!
I’ve managed to stay consistent with training, and started logging my diet and productivity on Instagram yesterday, to give me a bit more motivation. I’ve been snacking too much due to boredom, so am now making an effort to clean my diet up again and be more active.
Thursday 07.05.20 - Lower Body
1a.Overhead Squats
30kg x4, x4, x4
30kg x6
1b.SLDL
30kg x12, x12, x12
2a.One-Leg Calf Raise
x8 per leg, x8 per leg
x22 on both feet to finish
2b.Bulgarian Split Squat
x12 per leg, x12 per leg, x11 per leg
3.Ab Roller /straight into/ Plank
x6 // x22 seconds, x6 // x22 seconds, x6 // x17 seconds
4.Unilateral Band Leg Curls
Red Band x15 per leg, Red Band x15 per leg, Red Band x15 per leg
Fallen out of the habit of logging again as trainings been very lacklustre, working with the limited equipment I have. On the plus side I’ve ordered these beauties and have some 10cm thick rubber matting for the garage…
Unfortunately the rack doesn’t arrive til the end of June.
I’ve got the top bar coming, which is a 7 foot long axle bar.
The drawing is a cambered football bar that I’ve designed to have fabricated by the same guy that’s made the beastly dumbells (which are 10kg a piece) ready for when the rack arrives. It’ll give me extra ROM on chest-supported rows and allow me to bench in a more comfortable position.
The bench is on its way from Poland, as finding a bench anywhere near that quality at the minute for a reasonable price seems impossible.
I’ve had over 100 kilo of oly plates made by someone local at just under £2 per kilo. I went for…
2x20kg
2x15kg
8x5kg (for dumbells)
4x2.5kg
4x1.25kg
4x0.5kg
Here’s my new setup. Got a cable (which needs cutting to size) and loading pin for the pulleys across the top of the rack, and I need to give the walls a coat of paint at some point.
All in all, I have…
Rack with adjustable dip bars and pullup bar
7 foot axle bar
Heavy duty 50mm grip dumbell handles weighing 9kg each
Mirafit adjustable bench
Deadlift blocks and plyometric box
Cable pulley system
2x20kg bumper plates
2x20kg steel plates
2x15kg steel plates
8x5kg steel plates
4x2.5kg steel plates
4x1.25kg steel plates
4x0.5kg steel plates
Coated all the steel plates and the DB handles with two coats of black Hammerite to prevent rust
Finally back to some real lifting!
Wednesday 17.06.20 - Lower
1a.Front Squat
5x1 @ 52.5kg
1b.Leg Raise (toe to ceiling) /straight into/ Planks
x3//x20 secs, x3//20 secs, x3//20 secs
2a.SLDL Deadlift (off 10cm blocks)
52.5kg x5, x5
2b.Standing Calf Raise (20 seconds rest pause)
x20 + 10 + 5 + 3
3.Reverse Lunges
BW x 10 per leg
9kg Dumbell per hand x 3 per leg
Try these with front foot elevated next time.
4.Laying Band Leg Curl
Red Band x20, x30
Thursday 18.06.20 - Push
1a.Incline Axle Bench
42.5kg x8, x8, x10
1b.Laying Neck Flexion
7kg x10, x8, x8
2.Axle Military Press
42.5kg x8, x8, x8
3.Close Grip Incline Axle Bench
22.5kg x8, x8, x25
4a.Overhead Band Tricep Extension
Red Band x15, x15, x15
4b.Seated DB Laterals
9kg per hand x5, x5, x5
Feels good to do some proper lifting again. Going to keep progress slow and steady.
Friday 19.06.20 - Pull
1a.Axle Deadlift (off 10cm blocks)
Worked up to 100kg x1 in my warmups which is when my grip went
Added my figure-8 straps and followed with an easy set of 110kg x3 after and ended it there. First time pulling properly in months, so will gradually build up volume.
1b.Neutral Grip Pullups
Bodyweight (95kg) x3, x3, x3, x3, x4
2a.Prone Axle Row
30kg x8
40kg x8, x12
2b.Neck Extension
6kg x15, x15, x15
3.Axle Dumbell Shrugs + Curls +Hammer Curls (giantset)
9kg per hand x20+x10+x5, x20+x8+x3, x18+x7+x2
4a.Band Face Pull
Red x10, x10, x10
4b.Band Y-Raise
Yellow x15, x10, x10
