06.04.21
Measurements log check this morning.
waist 880mm
belly 890mm
W5 D3
07.04.2021 (fasted 6.30am session)
Mobility, warmup
Goblet squats
Squats 1x30r x32.5kg
Elliptical
10mins 12s emom at 70%
30min SSC at 70% (~5+ km total) -recovery
-squats move into D3 and D6 (2x 30r sets on D6)
-awake from 3.30am dang…
W5 D4
08.04.2021 (fasted 5.30am session)
Mobility, warmup
VERTICAL
OHP 2x12 (bar 20kg) ss Neutral grip pull downs 2x12 (45kg)
Lateral raises - 20r (7 to 4kg db’s)
Elliptical
15min HIIIT 30sec on, 30s off
25mins LT 2on 2off (7.3km total)
W5 D5
09.04.2021 (fasted 5.30am session)
Mobility, warmup
HORIZONTAL
Incline bench 2x12 (35kg) ss Rows bb40kg x 12, seated 50gk x 12
(forgot leg curls)
Elliptical
15min HIIIT 30sec on, 30s off
25mins LT 2on 2off (7.3km total)
-forgot the leg curls today oops.
-highest volume aerobic thus far, circa 35km this week to date
W5 D6
10.04.2021 (fasted 6.00am session)
Mobility, warmup
Goblet squats 2x10
Squats 2x30r x32.5kg
Elliptical
40min recovery (approx 5km)
…
W5 D7
11.04.21
Super light recovery
just Core - macgill x3 and dead bugs &
10min Eliptical 12s emom
…
W6D1
12.04.2021 (fasted 5.30am session)
Mobility, warmup
VERTICAL
OHP 3x12 (bar 20kg) ss Neutral grip pull downs 3x12 (42kg)
hammer curls 7kg DB x20r
Elliptical
10min HIIIT 30sec on, 30s off
25mins LT 2on 2off (6.5km total)
-cut 5mins off hiit today
-3rd set on weights added for this week
W6 D2
13.04.2021 (fasted 5.30am session)
Mobility, warmup
HORIZONTAL
Incline DB bench 3x12 (35kg total) ss Rows seated 3x12 (45kg)
Triceps extension (rope) x20r
12min emom elliptical
core work
-less leg work today, more recovery rqd
W6 D3
14.04.2021 (fasted 5.30am session)
Mobility, warmup
Goblet squats
Squats
bar x5r with slow negatives and holds at bottom, then…
2x30r x32.5kg
Elliptical
10min 12s emom
30min SSC at 75% -hit 8km - PR
-HR circa 140-145 by end of SSC
W6 D4
15.04.2021 (fasted 5.30am session)
Mobility, warmup
VERTICAL
warmup sets of both at lighter weights then
OHP 3x12 (bar 20kg) ss Neutral grip pull downs 3x12 (42kg)
lateral raises (cable low wt 2.5kg?) x10+10r
Elliptical
12min 12s emom leg refresher
Core x 4moves x 3sets
glute stretch work
W6 D5
16.04.2021 (fasted 5.30am session)
Mobility, warmup
band work (pullaparts various types), broomstick dislocates, etc
HORIZONTAL
Incline bench 3x12r (35kg) ss seated rows 3x12r (40kg)
lying leg curls 1x22r (15kg?)
Elliptical
15min HIIIT 30sec on, 30s off
25mins LT 2on 2off (7.5km total)
-really pushed on the HIIT then LT today. brutal. gassed.
-4 sets on the weights starts next week, squats tomorrow.
W6 D6
17.04.2021 (fasted 6.00am session)
Mobility, warmup
Goblet squats 2x10
Squats 2x30r x32.5kg
Elliptical
12min 70% emom
W6D7
18.04.21
-off
– Week 7 now 4x sets on main lifts –
W7 D1
19.04.2021 (fasted 5.30am session)
Mobility, warmup
VERTICAL
warmup sets of both at lighter weights then
OHP 4x12 (bar 20kg) ss Neutral grip pull downs 4x12 (42kg)
biceps 1x20r (15kg)
Elliptical
15min HIIIT 30sec on, 30s off
25mins LT 2on 2off (7.4km total)
-foam rolling ITB. hammies, quads (muchly rqd)
-left knee iffy over the weekend, rested well though, feels good today
18.04.21
Weight check in 66kg (down 4kg from Jan 21), likely more than that lost in fat, some more muscle, and much improved fitness.
Resting HR 59.
W7 D2
20.04.2021 (fasted 5.30am session)
Mobility, warmup, foam rolling, working the lower back (sore upon waking)
HORIZONTAL
Incline DB bench 4x12 (35kg total) ss cehst supported Rows 4x12 (40kg)
Triceps extension x20r
10min emom elliptical
light core work
more foam rolling and stretching
-rhs lower back sore as this morning, 3hr bus ride yest in traffic jam probably didn’t help.
W7 D3
21.04.2021 (fasted 5.30am session)
Mobility, warmup
Leg band work, activation, ankle stuff
Squats
bar - random reps working form etc…
1x30r (40kg)
Facepulls
2x20-25r
Elliptical
30min SSC -easy 5km
-HR 110 by end of SSC
-upped to 40kg on high rep squats
-physio yest worked on lower back, dry needling glutes
-more banded work rqd on inner quad, etc.
W7 D4
22.04.2021 (fasted 5.30am session)
Mobility, warmup, bandwork (shoulder dislocates, pull aparts, etc)
VERTICAL
warmup sets of both at lighter weights then
OHP 4x12 (bar 20kg) ss Neutral grip pull downs 4x12 (42kg)
lateral raises 20r
Then more bandwork around the knee muscles
Then core work
W7 D5
23.04.2021 (fasted 5.30am session)
Mobility, warmup, band work (pullaparts various types), broomstick dislocates, etc
HORIZONTAL
Incline bench 4 or 5x12r (35kg) ss seated rows 4 or 5x12r (40kg)
lying leg curls 1x22r (15kg?)
Elliptical
15min HIIIT 30sec on, 30s off
25mins LT 2on 2off (7.5km total)
-flat after this session, add more carbs shortly, broken sleep
-lost track of supersets so it might have been an extra set of each… oops
-5 sets on the weights for next week (final week of this training block)
-high rep squats tomorrow.
W7 D6
24.04.2021 (fasted 6.00am session)
Mobility, warmup
Leg band work, hitting glutes, activation, ankle stuff
KB lunges 2x12r
Squats
bar - random reps working form etc…
2x30r (40kg)
Elliptical
12min 70% emom
…
5x SET WEEK
W8 D1
26.04.2021 (fasted 6.00am session)
Mobility, warmup
VERTICAL
warmup sets of both at lighter weights then
OHP 5x12 (bar 20kg) ss Neutral grip pull downs 5x12 (42kg)
biceps - incline DB bench curls 1x20r (5kg DB)
Elliptical
10min HIIIT 30sec on, 30s off
20mins LT 2on 2off
-glutes feeling it atm, foam rolling, stretching etc.
W8 D2
27.04.2021 (fasted 6.00am session)
Mobility, warmup, foam rolling
HORIZONTAL
Incline bench 5x12 (35kg total) ss chest supported Rows 5x12 (40kg)
Triceps extension x20r, x10r ss face pulls 2x20-25r
Glute focus band work
Foam rolling and stretching
…
W8 D3
28.04.2021 (fasted 5.30am session)
Mobility, warmup
glute band work, activation, ankle stuff
Squats
BW holds
bar x10r
2x30r (40kg) -circa 2.5min sets each time
Elliptical
12min 70% emom
28min SSC (cruisy 5.4km)
-HR 99 by end of SSC
W8 D4
29.04.2021 (fasted 5.30am session)
Mobility, warmup
VERTICAL
warmup sets of both at lighter weights then
OHP 5x12 (bar 20kg) ss Neutral grip pull downs 5x12 (42kg)
DB lateral raises 20r (4DB), 10r (5DB) ss one arm pushups x5, 7 (core)
Then glute/core goodness, rotating thru various sets of:
Bandwork - side to side, leg lifts, leg extension at 45deg
Lying leg raises
Macgill x3
KB plank row thingos
Stretching glutes
-physio yest followup on back/glutes. glutes the key, keep building strength in them with the bandwork daily
W8 D5
30.04.2021 (fasted 5.30am session)
Mobility, warmup, band work (pullaparts various types), broomstick dislocates, etc
HORIZONTAL
Incline bench 5x12r (35kg) ss seated rows 5x12r (40kg)
lying leg curls 1x20r
Elliptical
15min HIIIT 30sec on, 30s off
25mins LT 2on 2off (7.5km total)
-solid session, cardio brutal as always…
CSIRO study yesterday, did it for the free body scan (as part of some food tasting and rating)… some dad bod numbers here for sure.
BW 69.4 (clothed, mid arvo post breaky and lunch)
skeletal muscle mass 31.5kg
body fat 19.5%
basal metabolic rate 1580 kcal
Left leg and arm slightly more weight than RHS (left hand dominant here)
segmental lean analysis - torso just above ‘normal’ range.
arms and legs upper end of normal range
Interesting results, keen to see how these numbers might track in a few months time.