27/07 (Early AM, fasted)
NNM postural exercises - c.30m
2 Likes
28/07 (Early AM, after breakfast)
Superset:
- BPAs - 2 x 10 @ red band
- FBB bench - 5 @ 65
Superset:
- Inc DB bench - 12 @ 18s
- Lat pulldown (D-handles) - 20 @ 30
Superset:
- BB hack squat - 10 @ 50
- DB curls - 12 @ 8s
Went with different exercises for the second and third superset to try them out for the planned program change - wasn’t pushing too hard as I didn’t want to undo the effect of deloading, so just trying to get an idea of what weights I might be able to handle to kick-off with.
2 Likes
Woke up Saturday morning tired as anything, so decided to skip the run.
Weighed in on Sunday morning @ 13st 1.6lbs, waist measuring 83.5cm/33". Pretty much the same as it was last week, which isn’t too bad given my diet was a little off over this week (and obviously training was reduced)
2 Likes
30/07 (Mid-PM)
Slow C25K:
- 5m walk
- 8 x 1m jog w/ 7 x 1.5m walk
- 5m walk
28.5m total w/ 8m jogging. Covered 1.99mi/3.18km in total.
My other half wants to get back into running, so I said I’d do this with her (for some motivation for her, and a bit of extra activity for me), but we go at her pace which is very easy going compared to how I’d normally run. Maybe this gets me those zone 2 benefits I’ve heard about?
2 Likes
31/07 (Early AM, after breakfast)
Superset:
- BPAs - 3 x 20 @ red band
- Inc FBB bench - 2 x 5, 1 x 10 @ 57.5
(2m between top sets)
Superset:
- BB row - 13ish, 10ish @ 57.5
- Pushups (handles) - 15, 9 @ 2.2 WV
(1m rest)
Alternating superset:
- Squats - 2 x 5, 1 x 10 @ 75
(2m between top sets) - alt calf raises - 20 @ 24
- alt tib raises - 3 x 20 @ 5
This workout took a lot out of me… the first superset went pretty well - 10th rep of inc bench was slow, but I was pleased to match the effort from 2 weeks back at a heavier weight.
Got an extra rep on the first set of rows vs 2 weeks back, at a heavier weight again, but I needed a fair bit of body english to get to 10 on the second set - probably should have stopped at 9. Pushups were a struggle today, and couldn’t get to 10 on the second set.
First top set of squats felt heavy. Second set was a lot smoother, and then third set was OK but I really had to dig deep to get to 10 there - better than 2 weeks back though, and at a heavier weight, so that’s decent. Left the gym in a haze though
3 Likes
01/08 (Early AM, fasted)
NNM postural exercises - c.30m
3 Likes
01/08 (PM, after work)
Slow C25K:
- 5m walk
- 8 x 1m jog w/ 7 x 1.5m walk
- 5m walk
28.5m total w/ 8m jogging. Covered 2.03mi/3.25km in total.
3 Likes
02/08 (Early AM, after breakfast)
Superset:
- Rope cable face pulls - 2 x 15 @ 15
- OHP - 3 x 5 @ 43.75
(2m between top sets)
Superset:
- Chinups - 10ish, 4
(30s rest) - Dips - 10, 6 @ 3.3 weighted vest
(1m rest)
Superset:
- Deadlift - 1 @ 100
(2m before top set) - Hanging knee raises - 15, 10
Not the best session - I knew OHP would be hard as I’d mentioned resetting before, but stuck at it here because there’s only 1 week before a full week off. Got 3 x 5 which good, but it was a real effort to complete.
Just about got 10 on the chinups which was good, but lost a rep on the second set as a result. Dips were tough too.
Legs were super stiff all of the day before, and wete again this morning, but I figured I’d push through it - after the last ramping set though (5 @ 90) something was pretty painful in the left hip (similar area to the issue I had recently, albeit not exactly the same sensation). Went for 100 to see what would happen but cut it after 1 rep as it clearly wasn’t right.
3 Likes
03/08 (Early AM, fasted)
NNM postural exercises - c.30m
3 Likes
03/08 (PM, after work)
Slow C25K:
- 5m walk
- 8 x 1m jog w/ 7 x 1.5m walk
- 5m walk
28.5m total w/ 8m jogging. Covered 2.06mi/3.30km in total.
Slowly covering more distancw with these runs, but still a slow pace for me.
Left leg/hip is still a bit stiff but surprisngly feels way better than it did yesterday. Will see if I can manage the front squats tomorrow morning…
4 Likes
Some catching up to do with this log once again:
04/08 (Early AM, after breakfast)
Supserset:
- FBB bench - 2 x 5, 1 x 9 @ 66.25
(2m between top sets) - BPAs - 2 x 20 @ red band, 1 x 20 @ doubled yellow band
Supserset:
- DB rows (L/R) - 15, 13 @ 26.75 ea arm
- O/H rope triceps exts - 15, 10 @ 18.125
(1m rest)
Superset:
- Front squat - 2 x 5, 1 x 10 @ 60
(2m rest beyween top sets) - FBB curls - 12, 8 @ 25
Decent session; dropped a rep on the benching, but at a higher weight than before.
Same thing with the second set of rows, and then overhead exts and curls were so-so.
Front squats were solid though, with same reps as the previous amrap set but at a heavier weight.
3 Likes
05/08 (Early AM, fasted)
Run:
- 5m walk
- 30m run
- 5m walk
40m total w/ 30m running. 4.26mi/6.82km covered in total.
3 Likes
Weighed in 06/08 Sunday morning @ 13st 3.6lbs, with waist measuring 84cm/33".
Bit of a jump in weight, but no real change in waist size.
3 Likes
07/08 (Early AM, after breakfast)
-
OHP - ramp to 1 @ 45, then 10, 5 @ 37.5
(1m rest) -
DB rows (L/R) - 20, 11, 8 @ 24.25 ea arm
(1m rest) -
Pushups (handles) - 17, 8, 6 @ BW
(1m rest) -
Chinups (banded) - 8ish, 5ish, 5ish @ purple band
(1m rest) -
DB curls (alt) - 18, 9, 7 @ 8s ea arm
(1m rest)
This is from Paul Carter’s guaranteed muscle mass article which I’m planning to use for a little while. My plan is to actually drop the volume significantly as I still want to lose a bit more fat, but I’ll then gradually add that volume back in until I get back to the ‘regular’ programming.
This right here though was a full ‘regular’ day, with the exception of the chinups, as I knew I’d be away for a few days and my diet would be looser, so I should be able to recover just fine.
Overall it’s pretty tough, and you have to push yourself, so I can see how it will work. The chinups after the rows completely defeated me though so I may have to switch to pulldowns or something next time.
3 Likes
08/08 - 10/08
Away on holiday, with lots of walking/hiking done. I meant to log these on Strava but then completely forgot. We did 3-4 hours each day though, and in considerably hillier terrain than where we live, so hopefully that negates the quantity of cake eaten…
3 Likes
12/08 (Early AM, after breakfast)
-
FBB bench - ramp to 1 @ 72.5, then 11 @ 63.75
(1m rest) -
Inc DB bench - 18, 8 @ 18s
(1m rest) -
BB row - 9ish @ 62.5 10ish @ 57.5 + 3 @ 52.5
(1m rest) -
Lat pulldown - 16, 8 @ 40
(1m rest) -
BB curls - 20?, 9 @ bar
(1m rest)
This program alternates upper and lower days, but given all the walking just done I thought upper again made more sense.
Bench and inc DB bench were both pretty solid, although my right shoulder wasn’t totally comfortable with it all.
BB rows were OK but the back-off set was a tad heavy (aiming for 12 reps). Lat pulldown was also on the slightly heavy side I think. BB curls were solid though!
Note: away again over the weekend so no weigh-in for this week
3 Likes
14/08 (Early AM, after breakfast)
-
Front squat - ramp to 1 @ 67.5, then 12 @ 56.25
(1m rest) -
BB hack squats - 17, 11 @ 40
(1m rest) -
Reverse lunges (alt) - 10, 7, 5 @ bar ea leg
(1m rest)
First leg day of this program was a killer. Front squats were solid, and I got more reps on the back-off weight than last time I hit that a few weeks back. Once again though it feels like the limiting factor is more overall strength/conditioning, rather than specifically the legs.
Hack squats run into a similar issue - much harder after front squats than when I tested them on their own, but I probably had more in me on the first set but was just getting tired of holding the bar and standing up/squatting right down so many times.
Lunges were a real struggle after everything else - the left leg in particular was an issue and I could the weakness in my hip from the recent injuries there. Outer glutes were lit up by the end of these.
3 Likes
15/08 (Early AM, fasted)
NNM postural exercises - c.30m
2 Likes
15/08 (Mid-PM, after work)
Slow C25K:
- 5m walk
- 6 x 90s jog w/ 5 x 2m walks
- 5m walk
29m total w/ 9m jogging. 1.95mi/3.12km x
covered in total.
Glutes are sore as anything after yesterdays lower body day
3 Likes
16/08 (Early AM, after breakfast)
-
OHP - ramp to 1 @ 42.5, then 10 @ 37.5
(1m) -
Pushups (handles) - 13, 7 @ BW
(1m) -
DB rows (L/R) - 18, 10 @ 24.25 ea arm
(1m) -
Banded chinups - 9, 6ish, 5 @ purple + blue bands
(1m) -
DB curls (alt) - 15, 9 @ 8s
(1m)
Rough session all round - feeling generally sore and tired, and had a headache threatening all day yesterday which was still there when I woke up this morning.
Managed same reps on OHP as last time which was good, but pretty much everything else dropped off. Chinups were marginally better, but I had more banded assistance this time. Pushups did worse, but I think that’s partially because they were done straight after OHP (as called for innthe program), whereas last time I did the rows in between.
3 Likes