W1 Dx (gym) Strength Building Block
01.08.2021 (7am ish session)
Mobility, warmup
band pullaparts during below, 100+ various grips
RANDOM SESSION
KB Carries
40kg x 90paces
48 x 105p
56 x 60+50p
High Pulls
bar x some
40kg x 3
50 x 3
50 x 3 cluster reps
50 x 3 cluster
55 x 3 clusters
-packing up weight plates started to feel LHS rhomboid… ffs
.
One arm pulldowns
.
Lying leg curls
3xf (circa 10-12reps each set)
-A bit of a filler session, been ages since playing around with high pulls. And duly twinged the LHS rhomboid for my silly decision. Feels ok today
-Gardening all morning so keep blood moving nicely
-Family walk and playground time yest am between rain showers
W2 D1 (gym) Strength Building Block (4set x 10-12r week)
02.08.2021 (6.30am session)
Mobility, warmup
band pullaparts during below, 100 ish various grips
VERTICAL
warmup sets of both at lighter weights then
Lat pull downs (wide overhand grip)
42kg x 12
42 x 12
42 x 12
42 x 12
(2.0t)
-ss-
OHP
25kg x 12
25 x 12
25 x 12
25 x 12
(1.2t)
Seated DB curls
3 x 10r
Rope Hammer Curls
2xf (10r ish sets)
Dreadmill highest incline
10mins SSC, HR 146 max
-rhomboid sore but not too bad, should be fine for horizontal work tomorrow
-getting the work done
KB walking lunges (2sets) ss side to side BW squats (3sets)
LEGS
Squats
bar x 12
40kg x 10
50 x 12
50 x 12
50 x 12
50 x 12
(3.0t)
Hex deads
bar x 12
40kg x 10
60 x 10
60 x 10
60 x 10
60 x 10
(3.0t)
Calf raises (hack squat +50kg)
3 x to failure (circa 6-8 reps with 2sec hold at top each rep)
MacGill x3 - 10mins rotating thru these.
-much ignored core work, so much shaking. DL’s really smoked the core today. winning… along with those jelly legs…
-upped calf raises by 10kg today
-DL’s solid too
W2 D4 (gym) Strength Building Block (4set x 10-12r week)
05.08.2021 (6.30am session)
Mobility, warmup
band pullaparts during below, 100 ish various grips
VERTICAL
warmup sets of both at lighter weights then
Lat pull downs (wide overhand grip)
42kg x 12
42 x 12
42 x 12
42 x 12
(2.0t)
-ss-
OHP
25kg x 12
25 x 12
25 x 12
25 x 12
(1.2t)
Rope hammer curls -ss- DB curls
approx 50reps total over 5 sets
Slow BW negatives on pullup bar x3
Elliptical
10mins HIIT 60sec on, 60 off HR 170 max
10mins SSC HR 125-135 ave
-BW at 70kg. Hoping the recent 3kg extra gained over the past few months (since cut) is mainly muscle…
W3 D1 (gym) Strength Building Block (5set x 7-9r week)
09.08.2021 (6.30am session)
Mobility, warmup
band pullaparts during below, 100 ish various grips
VERTICAL
warmup sets of both at lighter weights then
Lat pull downs (wide overhand grip)
50kg x 8
50 x 8
50 x 8
50 x 8
50 x 8
(2.0t)
-ss-
OHP
30kg x 8
30 x 8
30 x 8
30 x 8
30 x 8
(1.2t)
Seated DB curls
3x f (8+8 ish per set, drop sets 7.5kg DB then 5’s), … close to 50reps.
Elliptical
15mins ramping up intensity to eventually hit HR 150-160.
-good weekend, some gardening, shed time with jnr
-Check in photo Aug 21
W3 D2 (gym) Strength Building Block
10.08.2021 (6.30am session)
Mobility, warmup
band pullaparts during below, 150+ various grips
HORIZONTAL
Low Incline Bench
bar x 10
40kg x 10
50 x 8
50 x 8
50 x 8
50 x 8
50 x 8
(2.6)
–ss–
Seated rows (chest support pin machine)
54kg x 8
54 x 8
54 x 8
54 x 8
54 x 8
(3.4t)
DB Pullover 22.5kg
5x10
-ss- more band pull aparts
Overhead Tri’s rope extension
2x15
Dreadmill highest incline 10mins
-solid session
-breakfast tweak to no eggs in the veg slice (chia seeds instead). likely slight allergy to eggs, so remove them for a few weeks to see if there’s any improvement.
W4 D5 (gym) Strength Building Block
20.08.2021 (5.45am session)
Mobility, warmup
band pullaparts during below, 100 ish various grips
HORIZONTAL
Low Incline Bench
bar x 10
40kg x 8
50 x 8
50 x 8
50 x 8
50 x 8
50 x 8
50 x 8
(3.4t)
–ss–
Seated rows (chest support pin machine)
50kg x 9
50 x 9
50 x 9
50 x 9
55 x 9
55 x 9
(3.4t)
Rear delt machine
x15, 15, 10
-slept poor after 2am wakeup, bah (hayfever, then cat, then kiddo - good times).
-canned any cardio, hit the weights then called it.
-legs tomorrow then deload next week
