W2 D1 (gym) Strength Block ( 8 sets x 5r for main lifts )
21.03.2022 (6.15am fasted session)
Mobility, warmup
Band pullaparts 150 amongst below
Explosive
Box jumps
x 5, 5
SQUAT
Bar x 10
40kg x 8
60 x 5
75 x 5 x 8 sets
Conditioning
Tabata 10kg KB’s front squats -ss- burpees (alternating)
Elliptical
10min 12sec emom leg refresher
-squats, upped by 5kg from last block, my god they felt heavy as today…
-more food required, broken sleep of late, much yardwork over the weekend so legs feeling that too I suspect.
W2 D2 (gym) Strength Block ( 4 sets x 8r for main lifts )
22.03.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 120ish amongst below
Explosive
Med ball slams
x8, 8
OHP
20kg x 8
30 x 8
40 x 5
42.5 x 5 x 8sets
-ss-
Lat pull down
35kg x 10
50 x 8
65 x 6
then Pullups
BW x 3 x 8sets
Conditioning
Tabata mix, rotated through 2x10kg KB for front squats > devil presses > burpees
4min standard work
Dreadmill
15min high incline for HR 135-140 (100+ cal)
-upped ohp by 2.5kg on last block, hitting fatigue levels in latter sets big time
-poor sleep seems the order of the day of late, jnr waking up during the night.
-thanks for the reply earlier too @T3hPwnisher appreciate it
Hex DL
bar x 10
40kg x 8
60 x 7
80 x 5
90 x 5
100 x 5
105 x 5 (rep pr > 3r previous best during early feb testing week)
Bench
bar x 10
40kg x 8
60 x 5
70 x 5, 5
75 x 5 (equalling rep pr from early feb)
-ss-
Seated row
40kg x 8
60 x 7
70 x 5, 5
Conditioning
Tabata 20kg KB swings (15 to 12 reps per interval)
4min standard work
Elliptical
20min SSC for HR 117 ave
-2x5 on these lower focus lifts seems to work nicely. Still some reps in the tank on the DL. Bench defo pushing things on the last rep of 5.
-almost 6hrs solid sleep… random 4am brain wakeup… bah.
-all good overall. More food yest defo helped on recover.
I’ve been watching your logs for a while and I am just curious to ask you about doing your workout in a fasted state are you taking anything at all caffeine just curious
It’s been a while @Captain_Needa trust you’re well and lifting still! Confident in saying I’m the strongest I’ve ever been (at the tender age of 43), so yep all going well here.
@fitguy442002 thanks for dropping in! With family, I’m finding the only way to get my lifting in is to do it first thing in the morning before the family wake up. So early alarm, get up, down some water, into gym clothes, and head to gym (3min drive at most), then home and prep for work (either wfh or office) - coffee then breaky. As such just water for me during gym. I’m not hungry when the alarm goes off, and I’m fine with the gym work pre any food or shakes etc… so no caffeine until my morning coffee after gym. Can’t say I’ve previously found any benefit from energy drinks, shakes, etc before/during - and if I do have a shake prior to gym I feel like I’d throw it up during the session. Hence fasted all the way for me.
You are a young man I believe I started lifting weights when I was 42 I played tennis the majority of my life I will be 64 on April 1st sounds scary LOL
Great work going on in here. Sorry for my absence lately. I think I’ve said it before but our training sessions really look similar. Lot’s of supersetting going on and similar lifts in general. I hear you on waking up early and hitting it. That is really the only solution if you have young kids. I remember the day when that became evident to me and it was definitely a coming of age moment. That’s convenient to have the gym so close to your house. I had one the same distance but it just closed unfortunately. Luckily I have a good setup in the garage. Stay after it my friend.
W2 D4 (gym) Strength Block ( 8 sets x 5r for main lifts )
24.03.2022 (6.15am fasted session)
Mobility, warmup
Band pullaparts 150+ amongst below
Explosive
Box jumps
x 6
SQUAT
Bar x 10
40kg x 6
60 x 5
70 x 5
75 x 5 x 8 sets
Bulgarian SS
+10kg x 6, 6, 6.
-ss-
Farmers carries
2x 24kg KB’s x 80 paces x3rounds
Elliptical
15min 12sec emom leg refresher for HR 130ave
-squats, felt ordinary early but bracing focus and made it through
-early gym indeed ftw cheers @TM79 , fortunate the gym is so close. My shed is full of tools, reno stuff and brewing gear - so the gym stuff isn’t really accessible at the moment. Will sort the shed one day…
-. @cavalier appreciate the comment, most days I don’t feel young!
-thanks @fitguy442002 starting lifting here in my uni days, so 19 years old? so been lifting 23 years now.
W3 D1 (gym) Strength Block ( 10 sets x 4r for main lifts )
28.03.2022 (6.15am fasted session)
Mobility, warmup
Band pullaparts 150 amongst below
Explosive
Box jumps
x 6
SQUAT
Bar x 10
40kg x 8
60 x 5
70 x 4
80 x 4 x 10 sets (rep pr)
Elliptical
10min 12sec emom leg refresher
-squats, 5kg up from last training block. Made it through again, rep pr at that weight - the 10 sets is brutal. with 2-3 min rest between sets takes up a majority of the training session.
-sunday rest, good steak last night. sleep ok.
-beast isn’t a word i’d use (yet!? haha) but appreciate it as always @fitguy442002
W3 D2 (gym) Strength Block ( 10 sets x 4r for main lifts )
29.03.2022 (6.30am fasted session)
Mobility, warmup
Band pullaparts 120ish amongst below
Explosive
Med ball slams
x8, 10
OHP
17.5kg x 8
20kg x 8
30 x 6
40 x 5
45 x 4 x 10 sets
-ss-
Lat pull down
35kg x 10
50 x 8
65 x 6
then Pullups
BW x 3 x 10sets
Conditioning
Devil presses twin 10kg KB x10 -ss- front squats x10
5 rounds in 10mins… gassed.
Dreadmill
15min high incline for HR 155 for 10, then eased back for last 5min (100+ cal)
-upped ohp by 2.5kg again as reps drop to 4 per set.
-slept a bit better last night
-approaching pullups with caution, rhs bicep/tricep near elbow a little angry but ok post session.
