Thursday 26.04.18 - Cardio
Recumbent Bike
10 minutes warm up to level 6
26 minutes at level 6
10 minute cooldown
Friday 27.04.18 - Week 3, Day 4, Lower Deadlift Focus
1a.Deadlift
120kgx3
100kgx5
100kgx5
Back was much more straight today. Not perfect, but never will be. Helped by bringing my grip and stance closer
1b.DB Side Bends
18kgx10 per side
18kgx10 per side
2a.Front Squats
40kgx7
40kgx7
40kgx6
2b.Bodyweight Calf Raises
x20
x19
3a.Laying Leg Curl
25kgx10
25kgx10
3b.Side Planks
x20 seconds per side
x20 seconds per side
Conditioning - Minute Kettlebell Swings
(As many reps as possible on the minute, every minute, with 12kg)
1’st minute x 20 reps
2’nd minute x 10 reps
3’rd minute x 8 reps
Ditched the last set, could barely breathe.
Summary - Adding planks on squat day, and side planks on deadlift day, 'cause your core can never be too strong! It really is nice to start seeing proper progress after what I’ve been through. Onwards and upwards!
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Saturday 28.04.18 - Week 4, Day 1, Upper Bench Focus
1a.Flat BB Bench (pause on chest)
75kgx4
75kgx4
75kgx4
1b.Prone DB Row
20’sx8
20’sx8
20’sx9
1c.H-Rolls
2’sx10
2’sx10
2a.Close Grip BB Bench (pause on chest)
60kgx6
60kgx6
2b.Seated DB Hammer Curls
12’sx8
12’sx6
3.Face Pull
14x8
14x8
4.DB Front to Side Raises
4’sx8/8
4’sx8/8
Conditioning - Battle Ropes
9 sets of 10 seconds all out, 20 seconds rest
Summary - Starting to feel strong now. Had have an involuntary sit on the floor after the battle ropes 
Monday 30.04.18 - Week 4, Day 2, Lower Squat Focus
Conditioning - Box Jumps
23.6" box, holding 5kg medicine ball - 6x3
1a.Squats
80x3
75x4
Tried fasting until late afternoon today before training. Caused my blood pressure to drop too much which made everything very difficult (& made me constantly dizzy), so dropped the final set from squats.
1b.One Leg Calf Raise
Bodyweightx4
Bodyweightx3
2.Deficit Deadlift
75kgx6
75kgx6
3.Hanging Straight Leg Raises
x12
x12
3a.One Leg Extension
22.6kgx8
22.6kgx8
3b.Plank
x20 seconds
x20 seconds
Summary - Definitely can’t go without food for too long before training. I’ve usually only had one dose of my diuretics before training, but had two today due to training later than usual. That, combined with the lack of food made my BP farrr too low. Still beat my previous effort though! Lesson learned.
Tuesday 01.05.18 - Week 4, Day 3, Upper Overhead Focus
1a.Hang Clean & Press
50kgx4
50kgx3
1b.Pullups
Bodyweightx1
Bodyweightx1
Bodyweightx1
Bodyweightx1
Bodyweightx1
Bodyweightx1
2a.Incline DB Bench
22’sx8
22’sx8
22’sx8
2B.DB Shrugs
20’sx8
20’sx8
3a.One Arm DB Preacher Curl
10kgx10 per arm
10kgx10 per arm
3b.One Arm DB Triceps Extension
10kgx10 per arm
10kgx10 per arm
Conditioning - Kettlebell Hang Clean & Press (alternating arms)
6kg for 30 seconds (6 reps per arm)
30 seconds rest
6kg for 30 seconds (6 reps per arm)
30 seconds rest
6kg for 30 seconds (6 reps per arm)
Summary - Starting to struggle cleaning the weight on the hang clean & press, yet my shoulders are more than capable of pressing more. Might do a few reps of cleans first, then start my presses on the last rep. Meant to implement H-Rolls in with incline press and shrugs.
Wednesday 02.05.18 - Cardio
Recumbent Bike
10 minutes warm up to level 6
27 minutes at level 6
10 minute cooldown
Finished with around 30 minutes of full body stretches.
Thursday 03.05.18 - Week 4, Day 4, Lower Deadlift Focus
1a.Deadlift
110kgx5
110kgx5
1b.DB Side Bends
20kgx8 per side
20kgx8 per side
2a.Front Squats
40kgx8
40kgx7
40kgx7
2b.Bodyweight Calf Raises
x20
x20
3a.Laying Leg Curl
26.3kgx10
26.3kgx10
3b.Side Planks
x25 seconds per side
x20 seconds per side
Conditioning - Kettlebell Swings
(30 second rounds, 30 seconds rest)
12kg x 18 in 30 seconds
30 seconds rest
12kg x 11 in 30 seconds
30 seconds rest
12kg x 7 in 30 seconds
Summary - Getting to a point where weights are much more challenging now, so I expect progress to slow down. Tried some thoracic relief on the foam roller earlier for the first time ; so painful but so satisfying! Showed me how little flexibility I have in my lower back, so I’m going to invest in one and work on it.
Friday 04.05.18 - Cardio
Recumbent Bike
10 minutes warm up to level 6
28 minutes at level 6
10 minute cooldown
Finished with stretching the entire of my lower body.
Saturday 05.05.18 - Week 5, Day 1, Upper Bench Focus
1a.Flat BB Bench (pause on chest)
75kgx5
75kgx5
75kgx5
1b.Prone DB Row
22’sx6
22’sx6
22’sx6
1c.H-Rolls
4’sx8
4’sx8
2a.Close Grip BB Bench (suicide grip, pause on chest)
60kgx6
60kgx6
2b.Seated DB Hammer Curls
10’sx10
10’sx8
3.Face Pull
14.7x10
14.7x10
Rope was in use for conditioing, so…
Coditioning - Minute Press-ups
(as many reps as possible on the minute)
1’st minute x 12
2’nd minute x 4
3’rd minute x 1
Summary - Forgot to do my dumbell raises! Off to a food festival this afternoon, for a refeed of epic propotions. Scoffed four bananas and a shake post-workout to start off, and got a subway sandwich to eat shortly after…glorious carbs.
Tuesday 08.05.18 - Week 5, Day 2, Lower Squat Focus
Conditioning - Box Jumps
23.6" box, holding 8kg dumbell - 5x2
1a.Squats
75x5
75x5
75x5
1b.One Leg Calf Raise
Bodyweightx4
Bodyweightx3
2.Deficit Deadlift
80kgx6
80kgx6
3.Hanging Straight Leg Raises
+2kgx8
+2kgx6
3a.One Leg Extension
22.6kgx10
22.6kgx10
Summary - Fell backwards off the box twice on box jumps…felt a right twat! Forgot planks too, so will do them tomorrow before cardio.
Wednesday 09.05.18 - Week 5, Day 3, Upper Overhead Focus
1a.Hang Clean & Press
(Clean on first rep only)
50kgx5
50kgx5
50kgx5
1b.Pullups
Bodyweightx2
Bodyweightx2
Bodyweightx2
2a.Incline DB Bench
22’sx8
24’sx8
24’sx8
2b.DB Shrugs
20’sx9
20’sx8
3a.One Arm DB Preacher Curl
12kgx8
10kgx10
3b.One Arm DB Triceps Extension
12kgx8
10kgx10
Summary - Didn’t feel great today, due to being started on some new ACE inhibitors by my cardiologist. Still did what I wanted to, but missed the conditioning off the end.
Thursday 10.05.18 - Cardio
Recumbent Bike
10 minutes warm up to level 6
29 minutes at level 6
10 minute cooldown
Finished with around 30 minutes of full body stretches, and some thoracic work with the foam roller.
Friday 11.05.18 - Week 5, Day 4, Lower Deadlift Focus
1a.Deadlift
120kgx4
120kgx2
Back looked sketchy on these. Been trying to correct my posture with foam roller but nothing seems to help.
1b.DB Side Bends
20kgx10 per side
20kgx10 per side
2a.Front Squats
40kgx8
40kgx8
40kgx6
2b.Bodyweight Calf Raises
x22
x22
3a.Laying Leg Curl
27kgx10
27kgx10
3b.Side Planks
x25 seconds per side
x25 seconds per side
Conditioning - Kettlebell Swings
(30 second rounds, 30 seconds rest)
12kg x 18
30 seconds rest
12kg x 9
30 seconds rest
12kg x 5
30 seconds rest
12kg x 4
Deadlift posture problems are called start light work on form. You’re not doing your spine any favors with a heavier weight and wrong form. Quality not quantity…oh, how’s your heart?
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Already have. My backs always been the same, whether I’m pulling a warmup with 60kg, to when I was pulling 200+. My upper backs naturally very rounded (spent too much of my childhood and teens, hunched over on the end of my bed playing computer games!), so I’m gonna try and correct things as much as possible with mobility work, stretching and the roller. Postures definitely generally improved with the thoracic work, so just gonna keep at it.
Cardiologist said last that my left ventricle hasn’t improved since the surgery, but it hasn’t got worse either, so not particularly great news, but could have been worse. I definitely feel like my bodies working better as a unit from all the exercise, so just need to keep it up really and keep myself as fit as possible. Thanks for asking!
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I totally understand I had to slowly ease back into exercise. Luckily at my last appt ultrasound, X-ray and full ekg turned out good. My bpm hasn’t changed. My qtc is higher since coming off of meds. I am cleared for pretty much anything I want. It’s amazing! Not talking about pcemaker/deft combo for the last three appointments has been very encouraging and unbelievable 
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Saturday 12.05.18 - Week 6, Day 1, Upper Bench Focus
1a.Flat BB Bench (pause on chest)
80kgx4
80kgx4
80kgx3
1b.Prone DB Row
22’sx7
22’sx7
22’sx6
1c.H-Rolls
4’sx10
4’sx8
2a.Close Grip BB Bench
60kgx8
60kgx6
2b.Seated DB Hammer Curls
10’sx10
10’sx8
3.Face Pull
17x8
17x8
4.DB Front to Side Raises
4’sx10 each way
4’sx8 each way
Tuesday 15.05.18 - Week 6, Day 2, Lower Squat Focus
Conditioning - Box Jumps
23.6" box, holding 12kg dumbell - 4x1
1a.Squats
80kgx4
72.5kgx5
65kgx6
1b.One Leg Calf Raise
Bodyweightx4
Bodyweightx3
2.Deficit Deadlift
80kgx8
80kgx6
Had to cut the last set short, due to the sudden urge to need a poo!
3.Hanging Straight Leg Raises
+2kgx8
+2kgx6
3a.One Leg Extension
25kgx8 per leg
25kgx8 per leg
Wednesday 16.05.18 - Week 6, Day 3, Upper Overhead Focus
1a.Hang Clean & Press
(Clean on first rep only on work sets)
55kgx5
50kgx6
1b.Pullups
Bodyweightx3
Bodyweightx3
Bodyweightx2
2a.Incline DB Bench
22’sx8
24’sx8
24’sx8
2b.DB Shrugs
20’sx10
20’sx9
3a.One Arm DB Preacher Curl
12kgx9
10kgx10
3b.One Arm DB Triceps Extension
12kgx8
10kgx9
Conditioning - Minute Kettlebell Hang Clean & Press
(As many reps as possible on the minute, every minute)
10kg kettlebells
First minute 8 reps
Second minute 5 reps
Third minute 4 reps
Fourth minute 3 reps
Forgot to log yesterdays morning session, so…
Wednesday 17.05.18 - Cardio
Recumbent Bike
10 minutes warm up to level 6
30 minutes at level 6
10 minute cooldown
Finished with around 20 minutes of stretching.