3/5/1 FSL (gym)
06.06.2023 (5.45am fasted session)
Mobility, warmup
20kg KB Swing x 30
Dead hang x 60sec
RDL 12.5kg DB’s x 10, 10
Bi/tri active stretches
DB curls x 12, 12, 12, 12
-ss- Single arm tri overhead extension x 10, 12, 12, 12
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10-12
-ss-
Skullcrushers 3 x 12
Dreadmill
25mins SSC, HR 108ave
-bit of an arms day and ssc
-resting HR62
-another day to let legs recover, hammies still bringing the doms
3/5/1 - c9w3d1 (gym)
07.06.2023 (6.00am fasted session)
Mobility, warmup
Lateral jumps x 6 L/R
Box jumps x nil
Squats
16kg KB x 3 x 5sec paused holds, banded.
Ankle mobility work, hip aeroplanes
Bar x 10
40kg x 7
60 x 6
.
80 x 5 - belt on
87.5 x 3
97.5 x 1+ (5) - rep pr
.
105 x 1 - joker (match pr)
Bulgarian split squats (L/R)
Twin 12,.5kg DB’s x 5, 7, 9
(21rep)
Ellptical
90sec on, 60off, HR peak 172 ish, 100cal, gassed after 10mins - circa 4x 450m intervals
-resting HR61
-rep pr nice at that weight but wanted more reps of course. stay the course…!
-no workout carbs during ‘might’ be affected performance in tail end of main lift set.
And
Thanks @ChickenLittle - overall not feeling as ‘strong’ as previous weeks. Reasonings in my mind are BW is down a little (late charge on t-ransformation challenge 
), or training again fasted in recent weeks? Adding back in some carbs almost seems too easy a solution, noting @T3hPwnisher slid back to no carbs and fasted training in recent times too, post the Surge challenge.
Thoughts and comments most welcome! Appreciate the nod!
3/5/1 - c9w3d2 (gym)
08.06.2023 (5.45am fasted session)
Mobility, warmup
7kg Ball - rotating ball slams 2 x 6 (L/R)
10kg Ball slams x 8
Dead hangs 60sec
OHP
bar x 10
30kg x 6
.
37.5 x 5
45 x 3
50 x 1+ (8) - rep pr
.
60 x 1 -matches pr
-ss-
Chins x 3, 3, pull up x 3, 3, 3
-ss-
BPA 5 x 20
45deg Incline bench
12.5kg DB’s x 10, 12
15kg DB’s x 12, 15
-ss-
Rear delts 10kg DB’s x 15, 20, 23
Dreadmill
20mins SSC HR115 ave
-resting HR61
-pullups feeling better, elbow healed nicely
-rep pr, beat nearest comparable lift of 47.5 x 7 back in feb, more weight and 1 more rep. Soooo much shaking on that final rep pushing.
Nice progress on overhead mate.
3/5/1 - conditioning (gym)
09.06.2023 (5.45am fasted session)
Mobility, warmup
Conditioning
20kg KB Swings x 18-20 -ss- Skip rope x 20sec
20mins (tabata)
Ab wheel
4 x 15
Seated CR
+40kg x 15, 12, 10
Dreadmill
15mins SSC low incline, HR117 ave
-resting HR61
-cheers @simo74 it’s always the toughest to improve on!
-edit: so it seems gluten and I don’t get along (test results yesterday confirmed as such). Will be cutting out all gluten here on. More meat and veg it is…!
3/5/1 c9w3d3 (gym)
10.06.2023 (6.45am fasted session)
Mobility, warmup
Vertical jumps x 6
20kg KB Swing x 20
Lat band engagement stuff
Hex Deadlifts
bar x 8
40kg x 7
60 x 5
80 x 5
.
95 x 5 - belt on
107.5 x 3
117.5 x 1+ (6) - rep pr
27.5kg DB Rows x 12, 13, 13, 13 (L/R)
(51reps)
RDL
27.5kg DB’s x 8, 8
Dreadmill
10mins, high incline, HR155ave
-115 x 3 closest re rep pr comparison, so happy with 6 but went in wanting double figures… with grip improvement had plenty more there me thinks
-solid steak last night, nice night out with the better half. one bourbon left me dry this am… crazy in some respects, but shows up now I seldom drink.
-long weekend with monday off ftw.
nice work
3/5/1 c9w3d4 (gym)
11.06.2023 (6.45am fasted session)
Mobility, warmup
Bi/tri activating stretches 3x15sec holds
Plyo pushups x 8
Bench
bar x 10
40kg x 8
.
60 x 5
70 x 3
77.5 x 1+ (4)
-ss-
BPA’s 5 x 20
BW Dips x 15, 13+2, 11+4
-ss-
Rope cable tri’s x 16, 12, 10
Tri cable x 15, 12
Dreadmill
10mins cruise
-meh, ok bench day. Likely hold on this TM next cycle.
-thanks as always @throwawayfitness appreciate the support!
3/5/1 - conditioning (gym)
12.06.2023 (6.45am fasted session)
Mobility, warmup
Conditioning
ABC’s Twin 16/12kg KB x 2 rep
20mins emom
(40 ABC’s)
6 rounds with 16kg KB’s then back to 12kg’s after
Ab wheel
4 x 12
Seated CR
+35kg x 15, 15, 15
1sec pause at top
Dreadmill
5mins - calves feeling that
-resting HR60
Nice PRs in here. Did you take an allergy test on to determine the gluten intolerance?
3/5/1 - c9w4d1 (gym) - deload
13.06.2023 (5.45am fasted session)
Mobility, warmup
Lateral jumps x nil
Box jumps x nil
Squats
16kg KB x 3 x 5sec paused holds, banded.
Ankle mobility work, hip aeroplanes
Bar x 10
40kg x 8
60 x 5
.
72.5 x 5
82.5 x 3 - belt on
92.5 x 1
102.5 x 1
Bulgarian split squats (L/R)
Twin 10kg DB’s x 8, 10, 10, 10
(38rep)
Ellptical
15min SSC cruise
-resting HR60
-hey @shaneinga I’ve had some ibs like symptoms in the past, thought it was food additives/preservatives. Just occasional stuff, but recent test - muscle test via kinesiologist confirmed it. Certainly runs in my side of the family too. So have cut out gluten and will see how things fare in the coming weeks/months.
Nice work on the PR. Are you using chalk ?
Hey @simo74 Silly local gym says ‘liquid chalk’ only. Thinking of just using normal chalk regardless on DL days though. I won’t be spreading it all over like some do… just a belt, barefoot (well socks, shoes off), grip n rip sir.
Gym also says ‘no work boots, clean boots only’ and I often enter to find clay and mud all over the floor… hell there was bits of mud on the DB’s the other day. Some classy peeps at my gym.
3/5/1 - c9w4d2 (gym) - deload
14.06.2023 (5.45am fasted session)
Mobility, warmup
10kg Ball - rotating ball slams 1 x 7 (L/R)
10kg Ball slams x 8
Dead hangs 60sec
OHP
bar x 10
30kg x 8
.
37.5 x 5
42.5 x 3
47.5 x 1
52.5 x 1
-ss-
Chins x 3, 3, 3 pull up x 3, 3, 3
-ss-
BPA 6 x 20
45deg Incline bench
15kg DB’s x 15, 15, 12, 12
-ss-
Rear delts 10kg DB’s x 15, 15, 15+5
Extra tricep work - rope pushdowns
x 20, 15, 12, 6
Dreadmill
250m runs x 4 over 12mins ish, HR 135-150 range maintained throughout
-resting HR60
-good volume work post simple deload on main lift
This will forever remain the most convincing argument to start building a home gym, piece by piece. Even if you start with just plates and a bar for DL day haha.
I went to a CF gym and a Globo gym each for about a month. Never again.
@Deadliftnstill good to have you drop in! I’m torn atm - heading to the gym is part of my routine. Get up early before family are awake, travel there (short trip). I reckon with the home setup I’d be more likely to skip days given convenience of it being a 10 second walk to the shed… alas until I clear out the shed properly, my piecemilled partial gym setup will continue to just collect dust.
No worries. Im mostly a lurker on here, but keep an eye on your log, consistent work in here.
To each their own on gyms I reckon. Its definitely not for me and the ability to jump in there and do a 15 min blast is a no brainer in my calcs, but a couple of my mates have to train in a gym and dont know how i keep plugging away in my shed.
I will say a gym or at least a lifting group where you arent the strongest is good for resetting your idea of strong. I have my younger brother for that haha.
This can be really important for some. This was part of the reason I moved gyms at the end of last year. I went from being the strong old guy in my old gym to neither the strong or the old guy in my new gym. It is very motivating to see other very strong people do their stuff.