Solid 8hrs sleep last night (it’s been a while since I’ve slept that long uninterrupted! Potentially over a year? 6-7hrs is typical in recent times), minimal chills. Today feeling a lot better. Some lingering muscle soreness around lower back.
I’ll be lifting something heavy in no time I’m sure.
Hoping that having a decent base level strength and fitness has reduced my time ‘out of action’.
BW steady at 71kg this am, so no loss there. Keeping up fluids and solid meals.
Extended rest atm, just a lingering bit of a chesty cough. Resting HR coming back down to normal levels, circa 59 today. Out of iso in a few days time.
Moved 1tonne of firewood a few days ago, will look to introduce some movement soon (then back into Surge sessions thereafter). Main focus has been rest and recovery!
-first Surge session back post 'rona
-struggletown but worked through it, dropped weights slightly on a few portions today. Blew out plenty of cobwebs.
Stimulate
Tricep Overhead Extension 10kg DB x8 > 7.5kg for 8r
Flutter
Tricep Overhead Extension 7.5kg DB x20sec (20reps)
SHOULDERS pump
Overhead bar hang 40 seconds
Lateral raises 5kg DB’s x 10
Upright Row 10kg DB’s x 10
Stimulate
BB OH Press 20kg x 10
DB Lateral Raise 3kg db’s
Farmer’s Walk - 32kg KB’s
DB shrugs 24kg DB’s x10
Flutter
Lateral Raises 4kg x 22reps
LEGS Pump
Leg Press +50kg Wide x8r
Narrow x8r
Med x8r
Stimulate
Squat x30kg
Flutter
Squat x30kg x20sec circa 20reps
-draining after this session. A weekend of rest planned now after getting this done earlier today. weights dialled in, but defo easing back into things still post 'rona.
-the coffee does nothing! ha
-snuck some movement in yesterday arvo too as per previous post.
LATS Pump
BB Row 45kg x 10
Chins (supp grip) x7
Darden Pullover 15kg DB x 10
Stimulate
Darden Pullover 15kg DB x 10
Flutter
Darden Pullover 15kg DB x 25sec
CHEST Pump
Bench - 50kg x 10
Flyes 10kg DB x 10
Pushups x 10
Stimulate
Bench 30kg x 10
Flutter
Bench 30kg x 20sec (20reps)
BICEPS Pump
WG BB Curl 17.5kg x8
Chin up x7
NG BB Curl 17.5kg x8
Stimulate
Zotterman Curls 3kg DB’s x 10
Hammer Curls 3kg DB’s x 10
Curls 3kg DB’s x 10 - brutal again
Flutter
Curls 3kg DB x20sec
CALVES Pump
Hack SQ Standing CR +50kg x 10 (seated CR machine in use)
Donkeyish Hack SQ Standing CR +50kg x 10
Hack SQ Standing CR +50kg x 10
Stimulate
Leg Curl, 33kg x 10
Seated CR +20kg x 10
Flutter
Seated CR +30kg x 20sec (22 ish reps)
-rest day Sunday
-dragged myself into the gym today and felt better for it.
-coffee @SvenG that is one option yes. Alas doing the right thing and limiting it to a single coffee then various teas thereafter if the call beckons.
-still just easing into things, every 2nd day Surge sessions seem to hit the mark nicely. Minimal volume, plenty of recovery. Been lacking on cardio work, but allowing the body to rest and recover far more important.
-resting HR 58.
Megaset circuit:
20kg KB Swings x 20, 20, 20, 20
twin 10kg KB devil presses x 10, 10, 10, 10
Burpees x 10, 10, 10, 10
11.07 (with a rest after 3rd round)
Elliptical
15min 12sec on emom leg refresher, 2.8km, HR 142 ave
-resting HR 58
-that circuit stretched the lungs nicely, 4 rounds plenty as I build things back up steadily
-elliptical was tough work too, conditioning has dropped off over the 'rona break.
Stimulate
Tricep Overhead Extension 10kg DB x8 > 7.5kg for 8r
Flutter
Tricep Overhead Extension 10kg DB x20sec (20reps)
Elliptical
15mins SSC for HR 120-125ish 2.5km?
-resting HR 58
-tough session today, recovery all ok though
-noticable post yesterday’s conditioning, hit a wall mid arvo and could’ve gone a nap. 'rona or another factor (?) not sure. Monitor and slowly building things back up regardless.
Dex DL
3-4reps emom for 20mins
65kg (approx 50% 1rm)
(bumped up to 4 reps after 10mins to get HR up from 95 to 105ish)
Dreadmill
15min at medium incline, SSC HR 125ish
-resting HR 58
-light conditioning, been a while since deadlifting. Surge workouts don’t hit much grip work and soft office hands = no callouses, now opening up the hand, bah!
Dreadmill
15mins SSC medium incline for HR 130-135
-solid session, upped some of the weights slightly
-resting HR 58
-body back to 7hr’s ish sleep each night (natural wake before alarm typically), as opposed to peak 'rona where I was getting 9-10hrs
-hammies a tad sore post DL’s yest, but all good for the legs portion above being more quad dominant.
Stimulate
Tricep Overhead Extension 10kg DB x8 > 7.5kg for 8r
Flutter
Tricep Overhead Extension 10kg DB x22
BICEPS Pump
WG BB Curl 17.5kg x8
Chin up x6
NG BB Curl 17.5kg x8
Stimulate
Zotterman Curls 4kg DB’s x 10
Hammer Curls 4kg DB’s x 10
Curls 4kg DB’s x 10 - brutal again
Flutter
Curls 4kg DB x20sec
-rest day Saturday
-Sunday great for thigh portion, no one else in the gym = easily rotate across leg machine work
-resting HR 59
-upped leg ext., bicep db and darden pullovers weight today