Awesome work. Congratulations!
3 Likes
Thanks mate!
Physio done just now too, ‘shockwave’ therapy unit = soundwaves to increase blood flow in essence to affected area.
Need to dial back tricep work for a while so kinda limits main lifts on upper body!
1 Like
3/5/1 - c8w1d2 (gym)
28.04.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
20kg KB Swing x 20, 20
-ss-
BW Squats x 10, 10
Reverse curls and twists - elbow/tricep rehab 3 x 10-12
Seated curls 7.5kg DB’s x 10 x 6s
-ss-
Hypers
BW x 10
+10kg x 10, 10, 10
Rear delts
x10, 8, 8, 8, 8
Dreadmill
10mins cruise
-very loosely calling this ‘day 2’ on 351. Hitting some shoulder and biceps whilst avoiding triceps as they heal/recover
10 Likes
3/5/1 FSL (gym)
29.04.2023 (6.45am fasted session - single serve Surge during)
Mobility, warmup
Conditioning
ABC’s Twin 12kg KB x 2 rep
20mins emom
(40 ABC’s)
Seated calf raise
+35kg x 15, 15, 15
-ss-
Reverse curls and twists - elbow/tricep rehab 3 x 10-12
Dreadmill
10mins cruise
-resting HR58
12 Likes
3/5/1 - c8w1d3 (gym)
01.05.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
20kg KB Swing x 20
Lat band engagement stuff
Vertical jumps x nil
Hex Deadlifts
bar x 8
40kg x 8
60 x 6
.
80 x 3
85 x 3 - belt on
95 x 1+ (12)
Seated leg curls
4 x 10
Dreadmill
20mins SSC HR105
-triceps on the mend, some soreness post physio/massage but not noticable
-week off of work completed, back to the grind today
8 Likes
3/5/1 - c8w1d4 (gym)
02.05.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
20kg KB Swing x 20
Dead hangs x 30sec
Lat pull downs 4 x 10
Forearm, wrist light DB rehab work
DB rows 20kg 4 x 10
Cable bicep curls 3 x 10
Dreadmill
15mins cruise
-resting HR58
-working areas that don’t interfere with triceps on ‘upper’ days, tennis elbow healing/progressing well. Valuable lesson learnt re volume and continuing to hammer the body.
10 Likes
3/5/1 - conditioning (gym)
03.05.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
Dead hang x 60sec
Conditioning
ABC’s Twin 12kg KB x 2 rep
20mins emom
(40 ABC’s)
Seated calf raise
+40kg x 10, 11, 12, 14
-ss-
Reverse curls and twists - tennis elbow rehab work 3 x 10
Carries
28 and 32kg KB’s - walk halfway, switch sides then return
x50, 60, 60 paces
Dreadmill
15mins cruise
-resting HR58
-those abc’s were tough today. made it thru.
10 Likes
3/5/1 - c8w2d1 (gym)
04.05.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
Box jumps x 6
Squats
BW x 6
12kg KB goblet x 8
Bar x 8
40kg x 8
.
60 x 5
67.5x 5
75 x 5+ (20) - rep PR (belt on)
.
85 x 3 - joker
Reverse lunges
+12.5kg DB’s
x 6, 8, 9 (L/R)
-ss-
dead hangs (30-60sec)
5mins dreadmill to get feeling back in legs…
-first official widowmaker of 20reps completed. rep pr by default accordingly
10 Likes
well done
4 Likes
Wow, 20 rep 5 plus set. Damn. That will get the heart rate up! Nice PR!
1 Like
3/5/1 - c8w2d2 (gym)
05.05.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
Rotating ball slams x 15kg x 5 L/R
Forearm, wrist light DB rehab work 3 x 10 x 3 exercises
Lateral raises
7.5kg DB’s 3 x 10
6 way shoulders
4kg DB’s x 6+2rp, 8, 9+2rp
Rear delts
3 x 10
HLR
3 x 10
Dreadmill
20mins SSC HR105
-worked in some lighter tricep banded pushdowns, feeling good so on the mend
-thanks there @shaneinga and @throwawayfitness - slightly lower TM on 351 helps now coffinworm is done
10 Likes
3/5/1 - conditioning (gym)
06.05.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
Conditioning
ABC’s Twin 12kg KB x 2 rep
20mins emom
(40 ABC’s)
Seated calf raise
+35kg x 12
+45kg x 12, 12, 10
-ss-
Reverse curls and twists - tennis elbow rehab work 3 x 10
Dreadmill
15mins HR115
-resting HR58
-standard work today, upped calf weight a bit
10 Likes
3/5/1 - c8w2d3 (gym)
07.05.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
20kg KB Swing x 30
Lat band engagement stuff
Vertical jumps x 5
Hex Deadlifts
bar x 8
40kg x 8
60 x 6
.
70 x 5
80 x 5
90 x 1+ (15) - rep pr
.
100 x 3 - joker
Good mornings
bar x 10
40kg x 3 x 10
-cruisy sunday session, 1 degree this am, freshest morning of the year thus far.
-re-gripped bar after 12reps then continued for a token rep pr
12 Likes
Awesome. Good work.
3 Likes
3/5/1 - c8w2d4 (gym)
08.05.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
Pushups x 8
Lat pull downs 4 x 8-12
-ss-
Forearm, wrist light DB rehab work 3sets
DB rows 20kg 4 x 12
Flyes 3 x 12
Dreadmill
25mins SSC HR105
-resting HR59
-another weird session minimising tricep work
-thanks @throwawayfitness just working the plan as per the norm!
9 Likes
3/5/1 - conditioning (gym)
09.05.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
Dead hang x 60sec
Conditioning
20kg KB Swings x 18-20 -ss- Skip rope x 20sec
20mins (tabata)
Seated calf raise
+35kg x 13, 14, 15, 16
Rear delts DB x 15, 15, 15
Dreadmill
10mins cruise
-resting HR59
-another physio yest on elbows, trending well. Should be ok to move back into tricep work later this week
13 Likes
3/5/1 - conditioning (gym)
10.05.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
20kg KB Swings x30
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10
Dreadmill
40mins SSC - low incline, brisk pace. HR110
-essentially a ‘rest day’, some SSC and forearm strengthening work.
10 Likes
3/5/1 - c8w3d1 (gym)
11.05.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
Box jumps x nil
Squats
12kg KB goblet x 3 x 5sec paused holds
Bar x 8
40kg x 8
60 x 5
.
67.5x 5
75 x 3 - belt on
85 x 1+ (11) - 3rep pr
Reverse lunges
+12.5kg DB’s
x 8, 8, 8, 9 10 (L/R) -43reps
-ss-
dead hangs (30-60sec)
10mins Dreadmill to get feeling back in legs…
-resting HR59
-wanted a lot more on squats alas wasn’t really ‘on’ today. So be it. Take the rep pr and move forward.
12 Likes
3/5/1 - c8w3d2 (gym)
12.05.2023 (5.45am fasted session)
Mobility, warmup
15kg Ball slams x 8, 8
-ss-
Dead hangs 30sec x 2
OHP
bar x 8
30kg x 8
40 x 5, 5, 5
-ss-
Curls x 16, 16
-ss-
Chins various grips x 3, 3, 3, 3
(last set pullups with no issue -winning
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10
-ss-
EZ bar curls x 10, 8, 10
Rear delt machine
4 x 10
-resting HR58
-good to move back into some tricep work, capped ohp at 40kg today and felt fine
12 Likes
3/5/1 - conditioning (gym)
13.05.2023 (6.45am fasted session)
Mobility, warmup
Conditioning circuit
a. 20kg KB Swings x20
b. Twin 12kg KB devil presses x10
c. Burpees x 10
6 rounds in 17.12
Core work - some
Suitcase carries - some
Dead hangs x 30sec+ x3
-a few retirement pints last night for a colleague didn’t help performance today…
-resting HR59
-brutal conditioning but got it done, presses felt fine with the tricep too
12 Likes