Striking a Balance

Training Training Logs
641

August 7th

With summer waning and vacation, festivals, ect. fast becoming a dim memory, it is time to get back to it.

Method will be 5s pro with joker sets on the four main exercises and some additional cable work in the 8-12 rep range for the gym sessions and some chins,push-ups, rows & core work for the home sessions.

Goal is 2 gym sessions and 1-2 home sessions a week - slowly building it back up weight wise and see where it takes me.

WU: some

Goblet squat: 20 x 10 x 2

Bench press:
65 x 5
75 x 5
80 x 5
90 x 5
95 x 2
70 x 10 x 3

Deadlift, trap bar:
95 x 5
110 x 5
120 x 5
135 x 5
150 x 5

Cable flyes:
32 x 12
32 x 12
32 x 12
27 x 12

Ab prayers, cable: 80 x 15 x 3

Chin-ups: 6

Kettlebell swings: 20 x 15 x 3

4 Likes
642

August 10th

Wu: some

Squat: 60x 15,15,15,15

Chin-ups: 5,5,3,3,3

Overhead press: 58x 5,5,3,3,3

Dumbbell rows: 27x 25,25,25

5 Likes
643

August 14th

WU: Yep.

Goblet squats: 20x 10,10,10

Bench press:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 2
100 x 2
70 x 8
70 x 8
60 x 8

Deadlift, trap bar:
75 x 5
100 x 5
115 x 5
130 x 5
145 x 5
150 x 5

Cable flyes: 29x 12,12,12,12

Lateral dumbbell raises: 12x 12,12,12

Kettlebell swings: 20x 15,15,15

4 Likes
644

August 17th

Wu: Sure.

Squat: 63x 15,15,15,15

Pull-ups: 3,3,3,3,3

Overhead press: 58x 5,5,3

Barbell rows: 80x 8,8,8,8,8

Overhead press: 40x 10,10,10

Not really training systematically these days, it is more about getting something done a few times a week and cover the bases. That will have to do for now.

4 Likes
645

August 21st

WU: yep.

Bench press:
65 x 5
75 x 5
85 x 5
95 x 4
100 x 2
75 x 6
75 x 5
75 x 5
75 x 5
75 x 5

Deadlift, trap bar:
75 x 5
115 x 5
125 x 5
140 x 5
140 x 5
140 x 5

Cable flyes: 29x 12,12,12,12

Cable rows 82 x 10,10,10

Lateral dumbbell raises: 12x 12,12,10

Kettlebell swings: 20x 10,10,10

3 Likes
646

August 23rd

Morning workout

Core&more superset 4 rounds
Frog crunches 20,20,20,35
Sideplank w/twist 15,15,20,20
Band goodmornings 20,20,20,20
Band sledgehammers 20,20,20,20
Band ab prayers 15,20,20,20
band pull-aparts, heavy 20,20,20,20
Push-ups 25,25,25,25
3 Likes
647

August 25th

WU: Of course - Iā€™m old

Squat: 63x 20,20,20

Pull-ups: 5,5,5,5,5

Overhead press:
58 x 5
58 x 3
50 x 7
50 x 7

Was not my day for pressing - left shoulder was troublesome, so stopped a couple sets short of intended target.

Dumbbell rows: 32x 25,25,20

3 Likes
648

August 28th

Warm-up, then

Goblet squat: 20x 10,10,10

Bench:
60 x 3
80 x 3
90 x 5
88 x 5
86 x 5
84 x 5
80 x 5
75 x 5
73 x 5
70 x 5
68 x 5
65 x 5
60 x 5

The microplates had finally arrived at my gym. Would be kinda rude not to play around with the new toys, so did this on a whim. 60sec pauses. Was a surprisingly good workout, managed to keep the last rep of each set challenging as I worked my way downwards.

Deadlift (trapbar):
75 x 5
115 x 5
145 x 5
145 x 5
145 x 5

Cable flyes
29 x 12
29 x 12
29 x 12
29 x 12

Cable rows
86 x 8
84 x 8
82 x 8

Lateral dumbbell raises
12 x 12
12 x 12
12 x 12

Kettlebell swings
20 x 15
20 x 15
20 x 15

3 Likes
649

September 1st

Complex: 5 reps @ 48 kilo - 10rounds:

  • Overhead press
  • Squat
  • Good mornings
  • RDL
  • Rows
4 Likes
650

September 4th

Warm-up, then

Goblet squat: 20x 10,10,10

Bench:
60 x 5
75 x 5
90 x 5
90 x 5
90 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Deadlift (trapbar):
75 x 5
115 x 5
145 x 5
145 x 5
145 x 5

My hip was a little troublesome going in, so kept it a reasonable level. Hip more troublesome now, making me limp a bit. Should probably have dropped this. Oh well.

Cable flyes
29 x 12
29 x 12
29 x 12
29 x 12

Cable rows
89 x 8
86 x 8
84 x 8

Lateral dumbbell raises
12 x 12
12 x 12
12 x 12

Kettlebell swings
20 x 15
20 x 15
20 x 15

3 Likes
651

September 10-11th

Been a bit crazy this past week, so just got in a couple of weekend sessions in to cover the basics. Not really training at this point, just want to get a bit of a sweat going and try to not loose too much strenght.

Saturday:

Wu, then

Squat:
58 x 15
58 x 15
58 x 15
58 x 15

Overhead press:
58 x 3
63 x 3
68 x 2
72 x 1
50 x 5
50 x 5
50 x 5

Push-ups: 30,30,20,20

One-arm band flyes: 10,10,10

Sunday:

Wu, then:

Pull-ups: 5,5,5,5

Superset 1:
Frog crunches: 30,30,30
Sideplank w/twist: 15,15,20
Band good mornings: 20,20,25
Band pull aparts, heavy band: 20,20,20

Dumbbell rows:
32 x 15
32 x 15
32 x 15
32 x 15

Superset 2:
Hammer curls: 12x 10,15,15
Band facepulls: 10,10,10
Band triceps pushdowns:20,20,20

3 Likes
652

HowĀ“s life, do you manage to get some training done?

Hope all is well in your life

2 Likes
653

Yeah, thanks things are well. It has been a strange autumn, and I have been struggling with various aspects of life. Amongst these motivation for training. But I am keeping my oar in - getting sessions in here and there, mainly to (kid myself that I) maintain some level of strength and fitness.

Thanks for asking, and sorry for this belated response.

3 Likes