Front squats, one set of 10 with 90 kg. This is half of a de load after hitting 130 for six reps, I’m happy easing off a touch. I’ll get back to loading it a bit more next week.
10. Pullups spillover, five sets of two. And then bent over rows. One set of eight, using 37 1/2 kg. Then one set of, 15 using 30 kg.
I finished off with a row on indoor rowing machine.
20 seconds on (target is to reach 100 m), 10 seconds rest. This is the original Tabata workout. I managed five rounds before as breathing so heavily, I thought was going to inhale my own eyeballs.
I’m potentially playing rugby the weekend. So no work out tomorrow. I will see what happens the week after.
On a personal note, I have passed all of my exams, tests, inspections, coursework et cetera required to start the one month consolidation process of a class of skills in the field. This means next Friday night I will be in an ambulance driving to jobs.
I’ll do this on the heavy observation for four weeks to make sure I can make the basic grade. And if I pass that I start the eleven-month process of consolidating and expanding my knowledge. So I can pass my end of year assessment next September.
This log entry has been done with speech to text apologies for any mistakes.
While strictly speaking not a workout I suppose I should add my games of rugby in here as part of my exercise log
Saturday I played 60 minutes at tight head prop. For those of you unfamiliar with rugby which would be all of you, this position is the very front of an 16 man (8 from each side) pushing contest. the front row provides up the 65% of the overall strength and drive. Traditionally these players have been short and fat however the opposition on Saturday arrived six foot two each one of their front row 150 kilos plus. It is not an exaggeration to say that two of their players weighed the same as 3 of ours.
Couple with tight head prop is a highly technical position and people training for their entire life’s to understand the nuances of the body position and what’s referred to as the dark arts. However irrespective of being outsized & out experienced we managed to retain all possession on that put into the scrum which should be a pre-requisite of anybody in this position and we even managed to win two against the head meaning that we outperform them to some degree.
Along with this I’ve managed to play well for the rest of the gam, bag myself a try and remain fairly mobile even though the scrum is in pushing contests and took so much at my legs any subsequent run over 15 meters left me gasping for for air and unable to get rid of the lactic in my thighs.
Since the game however I have not exercised I’ve been an absolute pieces. my neck has been tight my upper back as felt like there are several knots in it and my legs have been like jelly.
However I am now at the gym and we’ll log my next workout which is front squats pull ups and press ups when done
Today’s workout was sponsored by discipline. I didn’t want to be there. I didn’t want to do it at very little interest. However I knew I just needed to get it done.
Front squat, 110 kg, 1 set of, 12, one set of, 10.
My previous best has been to set a 10 minute. This is a marked improvement.
Pullups, not so good, I intended to do three sets of two and a set a three. I could not do the final pull up.
Press ups two sets of 10/20 kg by to my back. This has improved dramatically.
Rowing - I hope to do sled pull today. But could not be bothered to take the weights downstairs into the field. and the shortened run in the gym is not worth me doing. Anyway five rounds of Tabata 20/10 hitting 100m my target each time. I will get to 6 soon ish. Another 2/3 weeks.
Overall, a solid workout. On a scale of 1 to 10, probably four or five. I’ve come to learn though, the four & five consistently applied over the course of weeks and months are really what get you the results. So happy
Today’s workout is a progression of the things of the thing I’ve been doing before.
Pull up 2332. This is progression is the first time I’ve managed to set a three.
Press ups two sets. One of 10 one of 15, with 20 kg on my back.
Sled pulls. Not sure of how many trips I made. However I know at the end, I did:
1x 22 m 45kg down the hill, then up the hill
2x 22 m 45 kg plus a kid down the hill, then up the hill
And then 1×22 m 45 kg down the hill, then up the hill.
Ironically, the party me stop me from doing anymore was a really really really painful core. Which got tight and made me feel like I’m gonna vomit.
Another rugby game to log on committing this log to the record before playing though.
If last weeks game at tighthead was an exercise in strength and power, this week I will play inside/outside centre.
For my American friends that is like playing, a mix of offensive and defensive line with one week, and next week play running back and linebacker.
Is the complete and total change and what your job is and how are you doing it.
Give me a lot more taxing on the CV system rather than strength, but that’s fine.
Looking like I’ll get a whole 80 mins today. But it’s a lot less intense so 80 today might be easier than 60 last week.
Well if you like versatility, you’ll love the fact that I played the first 40 this game at loose head, the next 20 at inside centre and the last 20 back to loose head.
I won’t lie to you I don’t know what position I found harder. Trying to get from scrum to ruck, make a few carries, make a couple of tackles was really really hard. But you don’t cover much ground at loose head, you can just walk between 15 meter lines. Once at centre is covering a lot more ground. Albeit not actually doing a lot whilst travelling further. Lots of blitz in defence, retreat back onside, covering the ground running sidewards, chasing kicks. So yeah, both positions very taxing but totally different.
On a positive note. Good win up the team, and I bagged myself another try. that’s two in two. And an all around good workout. Lower back is a bit tight at the moment, but I am seeing a physio for that in a couple of weeks. Overall I felt a bit fitter this week. And p I’m looking forward to continuing this trend of been just a little bit fitter and stronger than my opposite number every week.
So not much in the way of exercise these last two weeks. I just started my shift work rota and I need a few weeks to get used to it.
That said after 2 weeks off I played rugby on Saturday. A loss and no try. But a great game lost 43-40 on the last play).
Monday I did;
110kg front squat 12&10 reps.
110kg back squat 20 reps.
Tonight I did:
50kg press 2x12
Pull ups 5x2
50kg bench 1x20
25kg per hand seal row 1x20
Tabata rowing 5 sets.
Another upper body work out as I forgot my belt……
I like to prioritise lower body lifts as I feel squats and stuff do more for body comp and general health than anything else. Still, I. A vet in that tomorrow.
Press 60kgx 8,8
Pull ups 4x3 (very happy)
Bench 60kgx 10,10,10,10
Bent over rows 30kgx 10,10,10
Triceps and curls 3x10
Yeah things are good thank you. Family are well. The eldest passed the exam to go to grammar school (Kent still has them) and the youngest is doing well. Excelling in everything. I’m good. Work / training is hard. Having a touch of trouble with the next step of training. Its not a “structured”. And I’m not getting along so well. There is lots more “why don’t you know” rather than “here let me teach you”. But I’m not about to let that stop me. I’m doing as well as can be expected.
And you? How are things going? I keep meaning to drop by your log but I never get chance. I struggle to get time to log my own work out let along check anyone elses lol.
Work out tonight was good.
Front squat 130kg 1x7
Back squat 130kg 1x20
Leg press not sure on weight 3x10
Simple BUT effective. There is no hiding form this workout. I love it. Does EXACTLY what you think it will. Im going to drop back down again and do 100, 115, 130 again and try and get to a set of 10 reps for 130 front squat before adding more weight. Same weight more reps. No ego just progress.
Another upper body workout:
Pull ups 4x3 but better quality reps that last time.
Rows 3x10 with 30kg.
Press 12,10 with 55kg
Bench 5x10 with 60kg
Curls 3x10 with 12.5kg.
Took a long time to get through. The gym was busy and I had a mate there talking. It still it’s nice to mix gym and social for once.
Front squat - 2 sets of 12 - 100kg.
Back squat 1 set of 20 - 100kg.
Quick work out tonight. I’m not looking to elongate todays work out. Quick and done. Did not do my leg press as I wanted to rest a bit more on my run up to the next 130 effort.
So - confession. This was due to be uploaded last week. But I did not hit the end button.
Two workouts in two days last week.
Yesterday
Legs done at home with the axle:
108kg Front squat - 8 reps
118kg 10 & 9
Back squat 20
Gym today:
Pullups
3,3,3,3,3
Press
60kg 12 & 9. Much improved
Seal row
37.5kg 2x10
Bench
60kg 15, 15, 9 - missed out on 3x15. The aim here is to get 5x20 I think.
So 4 thing have happend since my last log.
3 work outs
2 work outs of 40kg push press into front squat
5x10 against the clock.
4:00mins & 3:45
1 upper body work out
Press 52.5kg x 12,12
Bench 60kg x 15,15,20
Pull ups 1,2,3,4
Seal rows 47.5kg x 8,8
And 1 health scare - I’m hyperglycaemic. I have high blood sugar. Not super high. I’m hitting 10.5. But high enough to notice.
Blood tests done. Diet changed. Ive eaten like a child most of my life and this is the reward. I’m not even sad or angry. I feel more like I’m paying a long over due bill. Like I’m resigned to this fight.
That’s what the first blood test was for. I don’t know what the result was. The GP didn’t speak to me. I got the receptionist phone call back.
I do have an appointment with a nurse on the 4th of January. So I’m assuming it’s nothing serious otherwise I’d have been called into hospital.
At the moment I think the key is simply management and keeping an eye on it myself. When I did speak to the GP on Friday he said if I am diabetic I probably been diabetic for a while so having the odd spike my blood sugar won’t do any harm I’ve also got great blood pressure so low risk.
I do also have slightly elevated cholesterol which doesn’t shock me but I’ll start putting things in place straight away to deal with that see if we can tank that a little bit.