Bent over BB Row
74kg x5
84kg x5
95kg x5
FSL 74kg - 5x5
Walrus
Squats x125
Pressups x50
Chins x25
Wearing 13kg vest
Barbell work done in 11 mins, Walrus just under 10 mins, followed by 20 min 20kg weighted vest walk
Meal 1 - 1 scoop whey, banana
Meal 2 - x2 slices rye, 125ml egg whites, x2 eggs
Meal 3 - 200g lactose free Greek yogurt, 1 scoop beef isolate powder, mixed berries
Meal 4 - Healthy meal prep, left over bbq meat, corn on the cob
Meal 5 - Chicken cooked in BBQ sauce (low fat but little too high in sugar but if I’m too critical I’d have to cook my own dinner), side salad, white rice, 1 square dark choc
PM - Accessory/pump/rehab workout
Flat DB Bench 32.5kg - 3x10
1 arm DB Row 32.5kg - 3x15
Weighted Back Extension 10kg - 3x12
Banded 1 arm OHP black band - 3x12
Banded deadbug red - 3x12
1 arm DB Tricep Ext 6.5kg - 2x12 (RH side only)
Walrus
Split leg squat x50 (each leg)
Press-ups x50
Chins x25
Wearing 14kg vest
Strength done in under 14 mins walrus in under 12, followed by 10 mins recovery on the bike.
Slight change in weekend routine means I’ve had to knock this out today which if I’d known was going to happen I’d have skipped the lifting yesterday. Came into this not recovered and a bit sore but nonetheless made good time but reps were harder going than usual. Despite me writing this out and it’s not even 6am I’m dripping with sweat due to the humidity.
Shoulder continues to recover with the pain being merely a minor irritation. Clearly incline work is still a no go, I might get the Swiss bar out next week with a view to swapping it in for the row on the next cycle of the template depending on the pain
Task tabata - 300 reps
KB swings 24kg
BW sit-ups
Alternating between Zombie squats and 32kg KB deadlift
Done in 22 rounds, followed by another 10 mins recovery on bike.
Not what was planned as I normally run at this point but mrs was anxious about me leaving the house before 5am when I’ve got £250k worth of a Bentley on the drive which I borrowed from work for my daughters prom last night. Was nice I got to drive her to prom just the 2 of us, not often she seems really chuffed but she was with the car, she took a selfie with the 2 of us which hasn’t happened since she was very young.
Food for today
Meal 1 - 200g Greek yogurt lactose free, banana
Meal 2 - 70g oats, semi skim milk, 1.5 scoops whey, mixed berries
Meal 3 - smoked salmon, sauerkraut and tomato’s, pack of curators
Meal 4 - chicken breast pieces, mixed veg
Meal 5 - x2 burritos with lean beef mince and mixed veg, x2 hash browns, side salad, 1 sq dark choc
Weird kind of day, I was in with my daughter last night who had a terrible night so I didn’t have it in me to train by the time my relief came plus we had an early appointment for her. Work diary looked fairly light today but then there was a major issue I needed to resolve which took most of my time up. Knocked the squats out but had no time for the Walrus, I’ll catch it back Friday.
BB Bent Over Row
79kg x5
89kg x5
100kg x5
FSL 79kg 5x5
Accessory
Flat DB Bench 35kg - 2x6, 1x4 (fck knows what happened with these, paired with a couple of row sets, I pissed 32.5kg for 3 sets of 10 last week)
Walrus
Split Squats x50 (each leg)
Pressups x50
Chins x25
In 15kg vest
Strength work done in under 20 mins, Walrus in 13. Followed by 20 mins 15kg weighted vest walk. First session where the Walrus was challenging weight wise on upper body lifts.
Food for today
Meal 1 - Burrito with lean beef mince and peppers/mushrooms
Meal 2 - 125ml egg whites, x2 eggs, x2 slices Rye bread, x2 rashers of bacon with fat removed, banana
Meal 3 - Chicken cooked in low fat curry sauce, white rice, mixed veg, apple
Meal 4 - 1 scoop whey, pack of curators
Meal 5 - Slow cooked lamb mince as kebab, flat bread, white rice, side salad, low fat/sugar protein dessert
Absolutely, doesn’t seem like 5 mins ago I was taking her to her first day at primary school. She was loving the car and I felt really pleased I’d managed to get it for her.
Squats x125
Press-ups x50
Chins x25
In 15kg vest, done under 13 mins
Followed by
Weighted back extensions 15kg - 3x12
Banded OHP black - 3x15
Db overhead tricep ext 9kg - 3x10 (RH only)
Ez bar curls narrow grip - 3x12 whatever was on the bar
Physio done again, good progress on some of the tests. Just need to get lifting strong again and work out how to be pain free on incline. I don’t mind some daily discomfort and know that my shoulder mobility precludes things like decline press, behind the neck and dips but I’d like to overhead press and incline pain free
Didn’t writing timings down think it was 12 and then 13 mins respectively. Got some shoulder and glute rehab work in at the end, wanted a walk but didn’t have time as I was getting phone calls and texts from before 5 this morning…
Food for today
Meal 1 - 1 scoop whey, banana
Meal 2 - x2 slices Rye, x2 eggs, 125ml egg whites, 60g smoked salmon
Meal 3 - Mixed berries, 200g lactose free Greek yogurt, .5 scoop of beef isolate
Meal 4 - Turkey breast steak with mixed veg
Meal 5 - Chicken in low fat curry sauce, white rice, side salad, 1 sq dark choc.
@QuadQueen I did enjoy it, she turns 16 soon so hopefully we’re near the end of the sullen and stroppy years. Having 5 years age gaps between my 3 daughters has definitely made me appreciate the age my youngest one is and to make the most of it.
Pump/Accessory day
DB bench 35kg - 8, 7, 7 - still weak but more reps than last week
BB hip thrusts
70kg x10
80kg x10
90kg x10
Swiss bar bench 65kg - 3x5
Db 1 arm row 35kg - 3x15 (each side)
1 arm DB tricep ext 9kg - 11, 12
DB lateral raise 9kg - 15, 17
DB standing alt curls 9kg - 17, 18
Physio asked me to put the bench back in to assess if any pain, thus far nothing and this was done first thing.
Diets not been on point last few days after my daughter has been in hospital. Thankfully out now after causing some drama with her epilepsy.
Walrus in 16kg vest
Squat x125
Pressups x50
Chins x25
Strength done in 13 mins, Walrus touch under 13 mins. Followed by some rehab, tricep and recovery on bike
This morning - Hard conditioning
5k run in 26:20
Don’t mind admitting this kicked my arse this morning, didn’t plan on it just got half a mile in and decided to go for it. First best effort 5k for a while, probably need to get one in a bit more often, I used to be able to do these nearly 5 mins quicker…