Sun 3 May - 17 mins; 330 kcals
A) Freestyle heavy bag; 2 mins intervals for 12 mins; 30-45s RIs
B) Skipping rope; 30s intervals with 30s RIs; x 4 sets. MHR 99%
Right shoulder best it’s felt in sometime. I am hopeful given recovery rate I may be back at Krav Maga by end of the month.
Mon 4 May - 16 mins
A) Farmer’s walk (70kg) x as much as possible for 6 mins
B) Suitcase carry (35kg) x as much as possible for 4 mins
C1) Swiss ball toe touch
C2) Swiss ball jacknife
2 x 10
Then 8 mins of stretching.
Tues 5 May - 24 mins
(GVT 9 x 9)
A1) Double KB lunge
A2) Swiss ball leg curl
7 x 9; 1 x 7; 1 x 6; 30s RIs between ex/sets.
B1) Band crunch 3 x 10
B2) Swiss ball leg raise 1 x 14; 1 x 13; 1 x 7
30s RIs between ex/sets.
Stretching for 8 mins
Thurs 7 May - 24mins
A1) Inverted ring row 6 x 8; 1 x 7; 1 x 6
A2) Standing band horizontal press 8 x 8
30s RIs ex/sets
B1) Crouching single row 3 x 8
B2) Standing band vertical press 3 x 10
30s RIs ex/sets
C) Pull aparts 2 x 8; 1 x 7
1m RIs
D) R/C
Fri 8 May - 17m; 370 kcals
Freestyle bag work and skipping.
Sat 9 May - 27mins; 570 kcals
A) Freestyle bag work x 2m intervals for 9mins (as little rest as poss)
B1) Skipping rope x 30s
B2) Swiss ball leg raise (performed as ladder starting from 15, descending reps by 2 to 1)
C) Suitcase carry 40kg x 3m of short intervals
Mon 11 May - 24mins; 450 kcals
A) 50kg KB double lunge 5 x 6; 1 x (6 right leg); (3 left leg); 1min RIs
B1) Left leg Swiss ball leg curl x descending ladder 6, 5, 4, 3, 2, 1
B2) Swiss ball leg raise x descending ladder 13, 11, 9, 7, 5, 3 (ALRAP - as little rest as possible)
5 min pause in training, then:
C1) Band crunch (like rope crunch with band suspended from Olympic ring) 4 x 10
C2) 50kg KB deadlift 3 x 5 (ALRAP)
Tues 12 May - 24mins; 290 kcals
After almost two months with a right shoulder problem, I have started to feel confident enough to do some gentle push work. Obviously copious rehab work around rotator cuff and rear delts continues.
A1) Ring row 4 x 8; 2 x 7; 1 x 6; 1 x 5
A2) Push up 8 x 5 (slow steady cadence)
10s between ex; 30s between sets
B1) 25kg single row 2 x 10
B2) Vertical band press 2 x 8
10s between ex; 30s between sets
C) Pull apart 2 x 10; 1 x 8 (1min RIs)
D) Band rotator cuff 3 x 10 (ALRAP)
E) Band face pull 1 x 10; 1 x 8 (45s RIs)
Still feeling nice sensation of DOMs around the core area following the suitcase carry earlier.
Although I have a pair of 20kg KBs, these can be easily adapted to increase the weight. Simply insert a DB through the handle area, which is secured by the plates being either side of the bell and fixed by the screw-on threaded collar. This works well for most pull exercises, especially rows, deadlifts, as well as farmer’s walk, suitcase carry. Not stable enough for press work, or goblet squats but that’s not an issue for me at the moment.
Thurs 14 May - 28 mins; 480 kcals
A1) Skipping x 30s
A2) Swiss ball leg raise (descending ladder 15, 13… 1) as little rest as possible
B1) Freestyle on heavy bag x 1m x 4 intervals (30s RIs)
C) 45kg suitcase carry x 3m (no rest)
Then did some stretching and rotator cuff work.
Intra-workout:
For non-weight training sessions it looks something like this:
1 litre of water with 40g waxy maize; 10g BCAA (2-1-1); 3g glutamine; 2g cit malate; 2g beta alanine; also electrolytes
Fri 15 May - 14mins; 280 kcals
Quick session just to get the blood pumping more than anything else.
A1) KB renegade row
A2) Goblet squat
6 x 8; 30s RIs
Did a little skipping afterwards.
Overnight feel as though I have a summer cold coming on; runny nose, slight sore throat. Didn’t really have anything over the winter so can’t complain too much. Hopefully be over in 3-5 days.
Tues 26 May - 18 mins; 280 kcals
First training session in more than a week due to a stinker of a cold. Escaped winter without much of a sniffle but I blame this bout on daily commutes to manky London! Kept volume lower as still a bit of a chesty cough.
A1) KB double lunge
A2) Swiss ball leg raise
6 x 8; 30s RIs
B1) Band crunch 2 x 10
B2) Bodyweight calf raise 2 x 20
B3) Swiss ball leg raise 2 x 12
1min RIs
Wed 27 May - 30 mins; 525 kcals
A1) Ring inverted row 7 x 7
A2) Push up 4 x 7; 2 x 4; 1 x 3
30s RIs between ex/set
B1) Palm up 25kg KB row 2 x 10
B2) Vertical band push 2 x 8
Minimal rest between ex; 30s RIs sets
C1) Pull apart 1 x 12; 2 x 7
C2) Band face pull 2 x 10; 1 x 9
30s RIs between ex/set
D1) Rotator cuff band 1 x 12; 1 x 10
D2) Blackburns 2 x 8
30s RIs
Shoulder rehab continues. A big issue is posture, namely stuck behind a PC all day. I feel twinges in the shoulder sometimes at work, while it’s fine the rest of the time. Working on posture there and forcing myself to take more breaks to move around.
Thursday 28 May
Purchased 6 bottles of Indigo. First time trier. Goal is to lean out and perhaps add some lean mass towards the end of my 3-month supply. Diet strategy continues as before: pulse feast; so carbs will be rock bottom until pre-workout (on training days) or before the evening meal the rest of the time. Starting point 200 CHO, which will be approximately 50/50 split between workout shakes and evening meal.
Weight: 175lbs
Body fat: 12.8%
Fri 29 May - 23 mins; 445 kcals (93% MHR)
A1) Heavy bag freestyle x 1m
A2) Skipping rope x 30s
ALRAP between movements; done for 10mins
B1) Skipping rope x 30s
B2) Swiss ball leg raise descending ladder 12/10/8/6/4/2
ALRAP
C) 45kg suitcase carry
ALRAP; done for 3mins.
x 5 Indigo pre-workout
1 litre of water with 80g waxy maize; 10g BCAA (2-1-1); 3g glutamine; 2g cit malate; 2g beta alanine; also electrolytes
Sat 30 May - 17mins; 280 kcals
A1) 40kg KB front squat 4 x 10
A2) Swiss ball glute/ham raise 4 x 10
30s RIs between ex/sets
B) 70kg KB sumo deadlift (from floor a la rest pause) 4 x 5; 1m RIs
To compound a recent stroke of bad luck I have some sort of persistent stomach upset and may need to consider approaching the doctor for anti-biotics. I seldom get problems like this, even when travelling in places like remote China. May need to consider coming off Indigo until gut mended.
Sun 31 May - 27mins; 500 kcals
A1) Ladder ring inverted row 7/8/9/8/7
A2) Feet elevated push up 4 x 7
30s RIs between ex/sets; the ladder row is essentially that, a row where your feet are elevated at the highest rung on the stepladder for the first set, while you descend the ladder with each following set but increase the reps until intensity drops.
B1) 30kg KB row 3 x 10
B2) Swiss ball push up 3 x 8
30s RIs between ex/sets; the Swiss ball push up is something I’ve seen Nick Tumminello do and may benefit shoulder stabilisation.
C1) Pull apart 1 x 10; 1 x 6; 1 x 5
C2) Band face pull 1 x 10; 1 x 7; 1 x 8
30s RIs between ex/sets
D1) Band r/cuff 2 x 12
D2) 1.25kg plate r/cuff 2 x 12
30s RIs between ex/sets
Tues 2 June
Ceased Indigo experiment due to stomach/digestive issue. Due to recent dietary excesses, and after some research, I have started to exhibit IBS symptoms. I have therefore suspended the Indigo plan until this is bottomed out. Have appointment with my GP on Wednesday, where I am also going to raise my long-standing shoulder concern.
Training-wise, did 10mins of the following with as little rest as possible between movements:
A1) Freestyle of the heavy bag x 1min
A2) Skipping rope x 30s
Wed 3 June - 18mins; 350 kcals
A1) Bulgarian split squat (20kg KBs) 3 x 8
A2) Swiss ball leg curl 3 x 8
30s RIs between ex/sets
B1) 20kg KB lung 2 x 8
B2) Swiss ball leg curl 2 x 8
30s RIs between ex/sets
C1) Band crunch 2 x 12
C2) Bodyweight calf raise 2 x 30
C3) Swiss ball leg raise 2 x 15
30s RIs between ex/sets
Earlier my GP prescribed a medicine to shut off some acid production. I will also have bloods taken next week. He didn’t seem too concerned about IBS for now as, in his opinion, my sensitivity is in the stomach area not around the colon. However, as a matter of course I had started eating following the FODMAP plan for IBS sufferers - which I have noted instant benefit. The only real impact is workout nutrition, as whey and carb powders are out for now. Appetite also lacking so by the time I trained I had probably ingested 300 kcals for the day. Still, gut health comes first. Hope to restart the Indigo programme perhaps end of the month.
On the shoulder side, my GP is referring me to an orthopaedic specialist (which I will need to pay for). However, whatever treatment/scans he recommends will be funded by NHS so that is a positive development.
Pity all this stuff going on but just trying to do what I can. There are plenty of folks worse off that do more…
Thurs 4 June - 25mins; 495kcals
A1) Ladder inverted ring row 7/8/9/8/7
A2) Feet elevated push up 5 x 7
30s between ex/sets
B1) 30kg KB row 2 x 10
B2) Feet elevated push up (higher than A2) 2 x 7
30s between ex/sets
C1) Pull apart 10/5/5
C2) Band face pull 3 x 7
30s between ex/sets
D1) Band r/cuff 12/8
D2) Empty DB R/cuff 1 x 12
Fri 5 June - 10m; 215 kcals
A) Freestyle on the heavy bag x 1m rounds for 10m 14s; 15s RIs