Fasted cardio: Incline treadmill walking. Max incline. Speed: 4,5 km/h for 25 minutes. Max heart rate 176.
Actually felt fairly easy. Soon time to up the speed, I think. My knees are protesting a little bit towards the end, but not too much.
Lat pulldown: 70 kg x 3 sets of 8.
Back extensions
One-handed pulley row
Hanging leg raises: 3 sets of 15
Assault bike: 5 min, 2800 meters.
Shoulder felt pretty okay. The assault bike is awesome.
Fasted cardio: Incline treadmill walking. Max incline. Speed: 4,5 km/h for 26 minutes. Max heart rate 172.
Progress.
Pin press: 60 kg x 3 sets of 5
EZ-bar biceps curl: 20 kg x 3 sets of 8
Triceps pushdown: Pump
Pinwheel curl: 14 kg x 3 sets of 8
Lateral raises: Pump
A bit of shoulder pain going into the workout, but felt better after. The pin presses are starting to get a little bit challenging. Slower repetition speed on the curls than last time.
The caloric restriction has not affected my strength (or lack thereof) yet, which is nice. Bought a scale today to also weigh myself once a week. That + waist measurement + strength levels should be all that I need to assess and adjust the fat loss process when needed.
Weight: 79,45 kg.
Waist: 91 cm.
Short and sweet today due to time constraints.
DB bench press: 24 kg x 3 sets of 10
Leg press: 230 kg x 10.
Fasted cardio:
Incline treadmill walking. Max incline. Speed: 4,5 km/h for 27 minutes. Max heart rate 170.
Soon at 30 minutes, at which point I will start upping the speed.
Lat pulldown: 70 kg x 3 sets of 10.
Back extensions
One-handed pulley row
Hanging leg raises: 3 sets of 10
Assault bike: 5 min, 3000 meters.
Nearly coughed up a lung after the assault bike.
Christmas time with the family, so haven’t been training much, except for hiking.
Weight is down to 77,7 kg, waist is 90 cm.
Back to a normal routine.
DB bench press: 24 kg x 3 sets of 8.
Leg press: 180 kg x 2 sets of 12.
Push ups: 10, 10, 10
RFES: 3 sets of 8
Easing into it. No shoulder pain today! A bit of knee pain, so went lighter on the leg press. Assault bike was broken.
Fasted cardio:
Incline treadmill walking. Max incline. Speed: 4,5 km/h for 28 minutes. Max heart rate 168.
DB rows: 14 kg x 2 sets of 10
Back raises.
Chins: 5, 4, 3
Hanging leg raises: 3 sets of 10
Really light DB rows, as these have aggravated my shoulder in the past.
Skullcrushers: 15 kg x 5 sets of 10
Pinwheel curls: 12 kg x 4 sets of 8
Lateral raises: Pump
External rotations.
Also did some skiing for cardio.
Weight around 78 kg. Waist: 90 cm.
My triceps are killing me from the skullcrushers done 3 days ago.
DB bench press: 24 kg x 3 sets of 10
Leg press: 230 kg x 10
Push ups: 10, 10, 10
RFES: 3 sets of 12
A bit of knee pain, but not too bad. Will go for 230 x 12 next week, then increase to 240.
DB rows: 16 kg x 2 sets of 10
BB shrugs: 30 kg x 2 sets of 12
Back raises: BW x 3 sets of 10
Chins: 5, 5, 4
Hanging leg raises: 3 sets of 10
Assault bike: 2850 meters in 5 minutes.
Assault bike got fixed, so that’s back in. Shoulder felt fine during the rows and the shrugs, so I will keep adding weight, but with caution.
Fasted cardio:
Incline treadmill walking. Max incline. Speed: 4,7 km/h for 30 minutes. Max heart rate 172.
Decided to up both the speed and the duration. Upping the speed again next time, as this felt pretty damn good.
Triceps pushdown: Pump
Pinwheel curls: 12 kg x 5 sets of 8
Lateral raises: Pump.
Assault bike 5 minutes, 2900 something meters.
The skullcrushers I did last week somehow fucked up my left tricep a bit. I love getting older.
Otherwise it seems like my conditioning is improving. Also started using some new (expensive!) stuff for my MS, which is promising.
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Knocked out last week due to a stomach bug. Haven’t gotten much food in me, so had just a really short session today.
Leg press: 240 kg x 6.
DB bench press: 26 kg x 3 sets of 8.
Had no energy, but happy with my performance. No shoulder pain at all anymore, which feels awesome. Also happy about managing six reps with 240 kg on the leg press, did not think this would be possible 6 months ago.
Fasted cardio:
Incline treadmill walking. Max incline. Speed: 5,0 km/h for 20 minutes. Max heart rate 178.
Bumped up the pace.
DB row: 20 kg x 10.
Rack pull: 100 kg x 5.
Chins: 5, 4, 4, 3
Assault bike: 5 mins, 2900 meters.
Tried some rack pulls to see what my lower back would think. Felt good.
I have moved and also gotten C-19 for the past weeks, so very little training has been done. This will be rectified the coming week.