looks like a god gym set up, and looking solid mate.
1 Like
3/5/1 - c12w4d2 (gym) - deload week
12.09.2023 (5.45am fasted session)
Mobility, warmup
10kg side to side ball slams x 8 (L/R)
15kg ball slams x 8
OHP
bar x 8
30 x 8
.
40 x 5
45 x 3
50 x 1
55 x 1
-ss-
Chins x 5, 5, pull up x 5, 5, 5
-ss-
BPA 7 x 20
Dips
BW x 16, 10, 10, 12, 12
(60r)
5kg DB’s for 6 way shoulders 3 x 8-10
-ss-
Reverse curls, twists, side to sides - tennis elbow rehab work 2 x 10-15
Poundstone mini’s (15kg BB) curls x 50
-thanks @simo74 it’s a decent setup at my local. Standard commercialised chain but it’s a whole 3min drive from home so a big win for early starts. A few too many in there early like me of late though. Best in the depths of winter when it’s too cold for the masses to actually get out of bed!
-such a glorious week weather wise, mid 20’s C - delightful spring weather.
8 Likes
3/5/1 - 3C’s (gym)
13.09.2023 (5.45am fasted session)
Mobility, warmup
Conditioning
20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 2 burpees to round out the 20sec
-ss-
24kb KB Swings x 17-18
Core
Ab wheel
x 8, 10, 10 (45deg incline standing) > extra kneeling reps each set thereafter
Calves
Seated CR
+50kg x 10, 10, 10, 10 (10sec hold at end of each set)
(40r)
-resting HR60
-muchly required conditioning work
8 Likes
3/5/1 - c12w4d3 (gym) - deload week
14.09.2023 (5.45am fasted session)
Mobility, warmup
Lat engagement band work x10
24kg KB Swing x 15
Vertical jumps x 6
Hex Deadlifts
bar x 10
60 x 5
80 x 5
90 x 5
.
100 x 5 - belt on
110 x 3
122.5 x 1
135 x 1
DB Rows 27.5kg x 15, 14, 13, 12 (54r)
-ss-
RDL’s 2x 27.5kg DB’s x 10, 9, 8, 8 (35r)
Seated leg curls x 12, 12, 12
Dreadmill
10mins SSC
-bit flat today, glad it’s deload week. Bit of a throat tickle, hopefully it’s nothing.
8 Likes
Rest day today - light cough, sore throat. Ah the joys. Was early to bed last night so hoping that helps. resting HR elevated to 61 atm.
5 Likes
Headcolds and chest infections are never fun… have been duly resting. Might get back to the gym tomorrow. On the improve now finally!
7 Likes
That sucks mate, hope you get over it soon.
1 Like
Sorry to hear about the cold. We all came down with something a week or two ago and I am just now getting past it… Smart idea to rest. Hope you are feeling better soon!
1 Like
3/5/1 - c12w5d1 (gym) - deload week repeat
22.09.2023 (6.00am fasted session)
Mobility, warmup
16kg KB paused squat x3 x 5sec
Box jumps x 6
Squats
Ankle mobility work, hip aeroplanes
Bar x 10
40kg x 8
60 x 5
.
75 x 5 - belt on
85 x 3
95 x 1
105 x f
-ss-
hammer curls (elbow work) 3x20r
Leg press
+1pps (50kg) x 10
+2pps (100kg) x 10, 10, 10
Dreadmill
10mins SSC
-ok, back into the gym today after 6 days off. Only coughing up a few remnants so largely mended. Easing back in with another deload week - let’s call it ‘week 5’. And at BW67kg, the squats TM needs to come down slightly it would appear…
-thanks @simo74 @TM79 the same bug knocked a few coworkers down too, along with other people I know that I’ve had no contact with so just one of those spring things.
12 Likes
2 Likes
3/5/1 - c12w5d2 (gym) - deload repeat week
25.09.2023 (5.45am fasted session)
Mobility, warmup
10kg side to side ball slams x 8 (L/R)
15kg ball slams x 8
OHP - all from the floor
bar x 8
30 x 8
.
40 x 5
45 x 3
50 x 1
55 x 1
-ss-
Chins x 5, 5, 5 pull up x 5, 5
-ss-
BPA 8 x 20
Incline Bench
12.5kg DB’s x 15
15kg DB’s x 12, 12, 14
-ss-
Reverse flyes
10kg DB’s x 24, 22, 22 (rest pause reps in there)
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10
Poundstone mini’s (15kg BB) curls x 25, 20, 20
(65r)
Dreadmill
15mins SSC low incline
-restful family weekend, plenty of steps and family time
-edit forgot to log ssc
10 Likes
3/5/1 - 3C’s (gym)
26.09.2023 (5.45am fasted session)
Mobility, warmup
Conditioning
20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 2-3 burpees to round out the 20sec
-ss-
20sec skip rope
Core
Ab wheel
x 10, 10, 10 kneeling > and 3-4 partial from standing position reps - brutal
Calves
Standing CR (hack SQ machine)
+50kg x 12
+75kg x 12, 12, 12
(48r)
Dreadmill
3 x 75 second sprints, with walking inbetween (HR155max?)
-resting HR62
-loathing the conditioning portion, but it’s gotta be done
9 Likes
3/5/1 - c12w5d3 (gym) - deload week repeat
27.09.2023 (5.45am fasted session)
Mobility, warmup
Lat engagement band work x10
24kg KB Swing x 20
Vertical jumps x 6
Hex Deadlifts
bar x 10 - straight bar
40 x 8 - straight bar
60 x 5 - straight bar
.
95 x 5 - belt on (hex bar now available yay)
110 x 3
122.5 x 1
135 x 1
DB Rows 27.5kg x 15, 15, 15 (45r)
-ss-
RDL’s 2x 27.5kg DB’s x 10, 10, 10 (30r)
Seated leg curls x 12, 12, 12 - 2sec hold/contraction on each rep
Dreadmill
10mins SSC
-holy moly, the accessory work smoked the hammies, really feeling it on the stairs into the office.
9 Likes
know this feeling well. And strangely quite like it.
1 Like
3/5/1 - c12w5d3 (gym) - deload week repeat
28.09.2023 (5.45am fasted session)
Mobility, warmup
Plyo pushups x 10
Bench
bar x 10
40kg x 8
.
60 x 5
65 x 3
75 x 1
82.5 x 1
Dips x 16, 14, 14, 12
(58r)
-ss-
10kg front plate raise 3 x 10
Rear delts (cables) - 2sec hold on each
x12, 10, 10, 10+5
Dreadmill
20min SSC low incline, HR110ave?
-a good reminder on the effort and work completed earlier for sure @simo74 -hammy doms feeling it this morning already
-resting HR62
11 Likes
3/5/1 - 3C’s (gym)
29.09.2023 (5.45am fasted session)
Mobility, warmup
Conditioning
20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 2-3 burpees to round out the 20sec
Core
Ab wheel
Kneeling warmups then > 3-4 partial from standing position reps x 4 rounds
Calves
Seated CR
+45kg x 12, 12, 12, 12
(48r)
-resting HR62, more sleep/recovery required, otherwise all good.
10 Likes
3/5/1 - c13w1d1 (gym)
02.10.2023 (6.00am fasted session)
Mobility, warmup
16kg KB paused squat x3 x 5sec
Banded clamshells x 8
Box jumps x 6
Squats
Ankle mobility work, hip aeroplanes
Bar x 10
40kg x 8
60 x 5
.
70 x 3 - belt on
80 x 3
90 x 3+ (6)
-ss-
hammer curls (elbow work) 4 x 15r
Bulgarians
Twin 10kg DB’s x 8, 8, 10 (L/R)
-ss-
Tib (shin) raises 3 x 15-20
-Adjusted TM’s:
SQ 100kg (down 5)
OHP 57.5 (up 2.5)
DL 140 (up 5)
Bench 85 (up 2.5)
-BW 67kg, resting HR 64
8 Likes
3/5/1 - c13w1d2 (gym)
03.10.2023 (5.45am fasted session)
Mobility, warmup
10kg side to side ball slams x 8 (L/R)
15kg ball slams x 8
OHP
bar x 10
30 x 8
.
40 x 3
47.5 x 3
52.5 x 3+ (4)
-ss-
Chins x 5, 5, 5 pull up x 5, 5
-ss-
BPA 7 x 20
Overhead BB carries - 17.5kg BB x 80+ paces (4x20+ paces, lower weight, turn 180, clean back up, repeat) x 3 sets
-ss-
6 way shoulders
5kg DB’s x 10, 10, 10
Poundstone mini’s (15kg BB) curls x 30, 25, 25, 25
(105r)
Dreadmill
10mins SSC
-rested days over weekend, but plenty of movement still. Log catchup today.
8 Likes
04.10.2023 - rest day
Got my usual 10k steps in yesterday plus 3x5 on 1.25rep dips during lunch walk.
6 Likes
3/5/1 - 3C’s (gym)
05.10.2023 (5.45am fasted session)
Mobility, warmup
Conditioning
20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 2-3 burpees to round out the 20sec
-ss-
20sec skip rope
Core
Ab wheel (ramp)
x 10, 10, 10, 10
Calves
Seated CR
+45kg x 12, 12, 12, 12
(48r)
Dreadmill
15mins ssc low incline
-resting HR63
7 Likes