Raven78's on the set of the Living Dead

Training Over 35 Lifter
1822

3/5/1 - c13w1d3 (gym)
06.10.2023 (5.45am fasted session)

Lat engagement band work x10

24kg KB Swing x 20

Vertical jumps x 6

Hex Deadlifts
bar x 10
60 x 5
80 x 5
.
100 x 3 - belt on
112.5 x 3
125 x 3+ (6) - and chalk

DB Rows 25kg x 16, 16, 16+2rp (50r)
-ss-
RDL’s 2x 25kg DB’s x 12, 12 ,12 (36r)

Lying leg curls x 12, 12

-1 rep pr on final lift but I have more reps at slightly higher weight 127.5 x 7. Solid nonetheless considering family is crook thus broken sleep for me.
-resting HR63, keen to see that come back to the 50’s again soon…

9 Likes
1823

3/5/1 - c13w1d4 (gym)
07.10.2023
Mobility, warmup

Plyo pushups x 10

Bench
bar x 10
40kg x 8
.
60 x 3
67.5 x 3
77.5 x 3+ (6)
-ss-
BPA 6x20

Dips x 14, 18, 14, 14
(60r)
-ss-
15kg front plate raise x 10, 9, 8

Rear delts machine
x12, 12, 12, 12+6rp
(54r)

-solid session, then wedding to attend so a late night - but a good event. Couple of quiet bourbons with a nice steak. Rest today.

10 Likes
1824

3/5/1 - c13w2d1 (gym)
09.10.2023 (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
.
65 x 5 - belt on
75 x 5
85 x 5
-ss-
zoltman/hammer curls (elbow work) 3 x 20r

Bulgarians
Twin 10kg DB’s x 9, 11 (L/R)
-ss-
Tib (shin) raises +5kg x 22, 20, 20

-rough as session. More sleep rqd (despite a sleep in today)!
-resting HR 62

10 Likes
1825

3/5/1 - c13w2d2 (gym)
10.10.2023 (5.45am fasted session)
Mobility, warmup

10kg side to side ball slams x 8 (L/R)
15kg ball slams x 6

OHP
bar x 10
30 x 8
.
37.5 x 5
42.5 x 5
47.5 x 5
-ss-
Chins x 5, 5, 5 pull up x 5, 5
-ss-
BPA 7 x 20

Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10

Reverse flyes
10kg DB’s x 15, 15, 12+3rp (45r)
-ss-
Laterals
7.5kg DB’s x 10, 10, 8+2rp

Overhead BB carries - 20kg BB x 80+ paces (4x20+ paces, lower weight, turn 180, clean back up, repeat) x 3 sets

Dreadmill
10mins SSC brisk pace, low incline HR120

-hayfever to the max, nose running. throat on fire. glorious… not.

11 Likes
1826

11.10.2023 - rest day

Picked up another bug/flu bah! Resting up for now and see how the week pans out.

6 Likes
1827

Man, sorry to hear that! It’s been a rough spring for you guys! Good looking work leading up to that though!

1 Like
1828

Yeah just more rest required! I’ve gotten over this one quickly compared to the better half, but a few more rest days won’t hurt! Cheers @TM79 the joy of kiddos’ bringing home bugs from school etc I’m sure.

Resting HR64 - so that’s quite high for me compared to high 50’s target over past year or so…

2 Likes
1829

Busy weekend and pretty much fully over the nagging cough. Rested today again though, likely gym tomorrow am and back to the usual tempo.

Hya @Spock81 too - can’t see you log as you’re in TN+ but appreciate the likes!

7 Likes
1830

Nah, “mate”, I don’t have ++

I just have a new log! It’s a movie quote from the departed as the title, hehe.

1 Like
1831

Decent lunch walk and 3 x 5 pullups.

7 Likes
1832

3/5/1 - 3C’s (gym)
17.10.2023 (5.45am fasted session)
Mobility, warmup

Conditioning
20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 3 burpees to round out the 20sec
-ss-
20sec skip rope

Core
Ab wheel (standing)
x 8, 4, 3, 2

Calves
Seated CR
+40kg x 15, 13, 12
(40r)

Dreadmill
3 x 60sec sprints over 10mins - low incline

-oh boy that was rough, but good to get the work done. 6x days off from gym, longest break in a while.
-resting HR62

11 Likes
1833

3/5/1 - c13w2d1 (gym) - repeat
19.10.2023 (5.45am fasted session)
Mobility, warmup
16kg KB paused squat x3 x 5sec

Box jumps x 6

Squats
Ankle mobility work, hip aeroplanes
Bar x 8
40kg x 8
.
65 x 5 - belt on
75 x 5
85 x 5

Bulgarians
Twin 12.5kg DB’s x 8, 9, 10 (L/R)
-ss-
Tib (shin) raises +5kg x 25, 23, 23

Dreadmill
15mins SSC low incline

-repeating 5’s week to work back into the groove of things
-resting HR 61
-solid 13k steps yest, and 3 x 10r dips during lunch walk

13 Likes
1834

Bulgarians - you sad sadistic man :joy:

1 Like
1835

3/5/1 - c13w2d2 (gym) - repeat
20.10.2023 (5.45am fasted session)
Mobility, warmup

10kg side to side ball slams x 6 (L/R)
15kg ball slams x 8

OHP
bar x 8
30 x 8
.
37.5 x 5
42.5 x 5
47.5 x 5
-ss-
Chins x 5, 5 pull up x 5, 5, 5
-ss-
BPA 7 x 20

Incline bench
12.5kg DB’s x 15, 14, 13 (42r)
-ss-
Laterals - drop sets
5kg plates > 2.5kg plates > arms only x 3 sets (30+ reps per set)

Overhead BB carries - 20kg BB x 80+ paces (4x20+ paces, lower weight, turn 180, clean back up, repeat) x 3 sets

Dreadmill
10mins SSC low incline

-getting out of bed is the toughest part!
-much like cardio, love to hate the bulgarians too @SpotterLoader
-good chiro maintenance session last night too, a few sore spots post massage and adjustment (glutes, neck)

9 Likes
1836

3/5/1 - 3C’s (gym)
21.10.2023 (6.30am 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-
24kg KB swings x 18-19
-ss-
20sec skip rope

Core
Ab wheel (standing)
x 5, 5, 3+2rp

Calves
Seated CR
+45kg x 10, 12, 12, 12
(46r)

-bring on the rest of the weekend!

9 Likes
1837

3/5/1 - c13w2d3 (gym)
23.10.2023 (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
105 x 5 - belt on
120 x 5

DB Rows 27.5kg x 13, 13, 13 (39r)
-ss-
RDL’s 2x 27.5kg DB’s x 10, 10, 10 (30r)

HLR x 10, 10, 10

Dreadmill
15mins SSC

-weights felt heavy today. Solid weekend, clocked around 15k steps each day just around the house, yard work, kiddo time etc.
-resting HR62

10 Likes
1838

3/5/1 - c13w2d4 (gym)
24.10.2023 (5.45am fasted session)
Mobility, warmup

Plyo pushups x 10

Bench
bar x 10
40kg x 8
.
55 x 5
65 x 5
72.5 x 5
-ss-
BPA 6x20

Dips x 15, 14, 15, 13
(57r)
-ss-
10kg front plate raise x 13, 13, 13, 13

Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10-12

Lateral raises
5kg DB’s x 15, 15, 10+5rp

Rear delts machine
x10, 10, 10+5rp
(35r)

Dreadmill
10min ssc

-solid session that

11 Likes
1839

Glad you are back at it man! Not sure what ABC’s are, but if you’re finishing them off with burpees, they must be tough.

1 Like
1840

3/5/1 - 3C’s (gym)
25.10.2023 (5.45am fasted session)
Mobility, warmup

Conditioning
20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 3 burpees to round out the 20sec
-ss-
20sec skip rope

Core
Ab wheel (standing)
x 5, 5, 5

Calves
Seated CR
+45kg x 12, 12, 12
(36r)

Dreadmill
10mins ssc, brisk pace, low incline

-hey @TM79 abc’s = armour building complex of Dan John’s making. Twin KB’s 2x cleans, 1x ohp then 3x front squats. Sneaks up on you and is brutal.
-plenty of video’s out there on it, here’s one that explains it nicely…

7 Likes
1841

3/5/1 - c13w3d1 (gym)
26.10.2023 (5.45am fasted session)
Mobility, warmup
16kg KB paused squat x3 x 5sec

Box jumps x 7

Squats
Ankle mobility work, hip aeroplanes
Bar x 8
40kg x 8
60 x 5
.
75 x 5 - belt on
85 x 3
95 x 1+ (3)

Bulgarians
Twin 10kg DB’s x 12, 11, 10 (L/R)

Dreadmill
10mins SSC low incline

-defo wanted more reps than just 3x on final lift - recovery lacking? or lower BW resulting in less mass to move mass… dropped the TM last cycle and frustrating on not hitting bigger reps still. bah! ‘Lucky’ cycle 13?
-resting HR 61

11 Likes