Another Spoke in the Wheel

Thurs.
legs quite sore today

bench press, 45x10, 95x5, 145x5, 195x 3sets of5
db incline press, 60x6,5

superset
pulldowns oh grip, 120x5, 135x5, 150x5,5
pulldowns uh grip, 150x4, 135x3, 120x5, 105x10

db flyes and curls, 20x20reps on each

1:05 of cardio. the cardio is really beating up on my strength but i NEEED to pass this upcoming fit test. Hopefully one day I will be fit enough it doesn’t even worry me.

Mon.

BB bent over row, 160 x 5 sets of 5
DB shoulder press, 60 x 5 sets of 5
lateral raises, 12.5 x 15,12
step ups, 70x 15, 15 per side

1:10 of varios cardio.
the rowing machine gives me a good pump feeling in my hamstrings and back.

wed.

step ups, 70 x15,15 per side
1hr of cardio

Thurs - Legs

squats - 135x5, 185x3, 225x3, 275x1, 315x1
dead stop squats - 185x5, 185x5 - harder than i thought
bulgarian split squats - 70x 8,8 each side
seated hamstring curls, 90x 12, 15
chinups - 8

kettle bell swings 25x25,25,25

Fri

kettle bell swings 25x30,30,30,30
1 hr of cardio.

sun.

kettle bell swings, 25 x 5 sets of 40

pulldowns OH - 120x5, 135x5, 150x5,5,3
pulldowns UH - 155x5, 135x5, 120x5, 105x10

bench press 95x5, 145x5, 195x5,5,3
db incline press, 60x8,6

db flyes, 25x10, incline bicep curls 25x10, hammer curls, 25x3

40 min of cardio.

tues

bb bent over rows, 160x 5 sets of 5, 135x8
tweaked my neck on these again, goddammit.

db oh press, 65x5, 65x3, 60x5, 60x3, 40x8
accidentally grabbed the 65’s

lateral raises, 2 sets with 12.5lbs

1hr of cardio. managed to hurt my back somehow? not even sure how. feels stiff sore like after deadlifts except i haven’t been deadlifting!

back is still a total mess. can barely walk around and getting my shoes on has been a real chore. ugh… i don’t even know how i hurt my back! I just know it started hurting about 3 hours after my workout.

hi ho hi ho.

been training the last week but not logging.

here is my training session today

bench press
-135x5
-185x3
-225x2
-165x 5
165x 5
165x 5
165x 5
165x 5

db incline
35x15
35x12
35x15

pulldowns
70x15
90x15
110x8
110x7
110x6
110x6
110x4

dumbbell swings
30x20
30x20
30x20
30x20
30x20
30x20

db lunges
20 x 30
20 x 30
20 x 30
20x20
20x20
20x16

fri 14,

1.2km hike, 500ft elevation change, 14:30 up, less down.

Sat 15,

dumbbell swings 25lbs x 6 sets of 30
lunges, 25lbs x 6 sets of 20-30

mon 17

swimming

tues 18

-cardio/calisthenics at work in morning
-Swimming lesson - i suck at swimming so this was hard

  • 1.2km hike, 500ft elevation change, 14:30 up, less down in evening
    boxing cancelled tonight

wed.

7.2km run, 50 min, super slow and blisters.
super tired from mon, took evening off

Thurs.
-cardio/calisthenics at work in morning
-swimming in afternoon (hard)

  • boxing class in evening.

pulled groin/right nut, doing planks and lunges in boxing class of all things?

Fri.
took off because of groin/nut injury

sat.

4.3km total hike. 900 foot elevation, 55 min up and down.

sun.
off

mon.
4.3 km hike, same one, 53 min up and down.
groin feeling mostly better

tues.
cardio workout in morning at work
bench press, 135x5, 185x3, 225x3, 155x6, 155x8
swimming lesson in afternoon (lats super sore)
boxing class at night with workout

wed.
boxing instructor came to work and put us through the same workout i did last night so i’m super sore.
night - swimming

Thurs

morning - workout at work (p90x)
afternoon - swimming - pushed it
evening - boxing - got punched alot. pushed decently hard, was coughing up a lung afterward

Subbed. Keeping active as hell by the look of it! All that cardio makes my brain hurt

haha it makes my brain hurt too. i’ll be adding lifting back in soon, and dailing back the cardio a tinsy bit. Problem is i want to do so many things they are all pulling me in different directions, and i don’t have enough recovery to fit them all in!

Fitness test for work on monday. Will be taking it easy this weekend.

passed the fitness test today, 13:36, which is a similar time as to what i got last year, but it didn’t kill me as much so thats progress!

bench press
135x5
185x3
225x2

175x5
175x5
175x5
175x5
175x5

DB Bench press
40x14
40x12
40x14

very very sore from fitness test.

did p90x kenpo workout at work in the morning, it was kind of gay but still a hard workout, especially while sore.

did some swimming tonight, I think 8 laps in total (not much) and alot of sauna time.

wed.
did an abs thing at work in the morning plus some stretching and other stuff
2x5 chinups,
dumbell bicep curls, 30x12, 25x12

very physically tired today, went to bed at 9.

thurs

went for a big hike today, shins and calfs majorly sore.

Friday.

morning, 3.6km hike - easier grade, fast pace.

afternoon -
squats
135x5
225x3
275x1
315x1
205x5, 5

dumbbell split squats - 60 x 8
lunges 2 sets 60lbs 10 or so reps.
calf raises- bw 90lbs, 15 reps

pull ups,
8,7,6,5,4,3,2,1,1,2,3

so i have been away doing a 10-12hr a day first aid course. did not workout, but back was sore from all that crawling around anyways.

Hopefully the time off allowed some of my minor nagging injuries to heal.

7km run this morning…

missed my bench workout cause we got called to a fire after work.

4.5 km hike this morning.

after work -

bench press
135x5
185x3
225x5, (i think the spotter helped on the last 2 but if not then this is a PR i think)
180x 5
180x 5
180x 5
180x 5
180x 5

dumbell incline press
30x20
30x14

Pullups
5,5,5,3

bicep curls
35x10, 30x12, 25x12,12, 20x15

bench press
135x25

TRX rows
5,5

abs

bench press
45x5, 140x5, 190x3, 230x3 (pr, cheated a bit on the last rep)

185x 5 sets of 5, mostly all paused.

squats,
45x5, 135x5, 205x5, 205x5

trx pushups - 10, 10 (these seem kind of stupid)

chinups, NG, pullups
7,6,5, 5,4,4

trx inverted rows
10, 6

biceps - bb reverse curl, db hammer curl, bb close grip curl
45x12, 25x8, 45x12, 45x9, 20x6, 45x7