W12 D5
28.05.2021 (fasted 6.00am session)
Mobility, warmup, pushups, banded rows, rhomboid activation stuff, band pullaparts 50odd various grips
HORIZONTAL
Seated rows 5x12+4r (40kg) ss Incline bench 5x12+4r (35kg)
lying leg curls - x20r, 15r
Incline treadmill HR 110 up to 140 after 15mins
W12 D6
29.05.2021 (fasted 6.00am session)
Mobility, warmup
KB lunges 2x12r ss goblet squats 2x10r
Squats
bar - some
1 x 8 (40kg)
6 x 10r (50kg)
Elliptical
10min HIIT 30sec on 30 off (HR 165 ave)
20min SSC (HR 120 ave)
-end of this block, featured heavy cardio focus in first 4 weeks then transitioned to recomp and higher reps moving more weight in latter 8 weeks.
-next block is strength phase with week 1 being essentially deload with lower reps and volume
-continue with some cardio work of varying types
** Strength Block Start **
W1 D1
31.05.2021 (fasted 5.30am session)
Mobility, warmup, band pullaparts (100+ spread over session)
VERTICAL
warmup sets of both at lighter weights then
Lat pull downs (medium grip) 3x8r (42kg) ss OHP 3x8 (20kg)
seated DB curls x20r 12r
Elliptical
20mins SSC at HR 120 ave (4.0km ish)
-physio today for rhs rhomboid minor (i believe… causing headaches etc, more of an issue when i’m not moving).
-light cruisy session, form solid.
W1 D2
01.06.2021 (fasted 5.45am session)
Mobility, warmup, rhomboid activation stuff, shoulder dislocates
band pullaparts 75odd various grips
HORIZONTAL
Incline bench 3 x 8r (40kg)
Seated rows 3 x 8r (50kg)
Dips BW x 5, 6, 5 ,5
Elliptical
20min SSC (HR 120-110 at end)
-RHS trap still sore post physio/dry needling. Hoping it feels a lot better for DL’s by tomorrow.
W1 D3
02.06.2021 (fasted 5.45am session)
Mobility, warmup
KB goblet squats ss KB walking lunges
band work to activate glutes
Squats
bar x 20
40kg x 12
60kg x 5
50 x 8
50 x 8
50 x 8
(2.3t)
Hex deads… it’s been a looong time since I last deadlifted.
Hex bar x 20
30kg x 12
50 x 5
45 x 8
45 x 8
45 x 8
(2.1t)
Elliptical
10min HIIT 60sec on, 60sec off (HR 177 peak, 155 ave)
20min SSC (4.6 km) (HR 135 ish)
-strict form on the DL’s, starting low on the weight too
-RHS trap soreness slowly easing after physio
-working form in this deload week of sorts given lower sets
-4.3t moved
W1 D4
03.06.2021 (fasted 5.45am session)
Mobility, warmup, band pullaparts (100+ spread over session with various grips)
VERTICAL
Lat pull downs (medium grip)
28kg x 15
42kg x 8
42 x 8
47 x 8
OHP
bar x 10
25kg x 8
25 x 8
25 x 8
Strict standing lateral raises
4kg DB’s
10 rp 6 rp 4 (20 total)
-then some extra band work hitting glutes, knee strengthening.
pm conditioning
Burpees 75 total
x50 unbroken (4.04mins)
x10 (0.54)
x15 (1.17)
1min ish rests between…
@ChongLordUno took a little inspiration on this from you and others…
Can’t remember the last time I’ve done burpees. Gassed.
Will look to build the numbers up over time.
Good stuff @raven78 my man
I started at 50.
They’re fairly easy to progress. Just need to plug away my man
W1 D5
04.06.2021 (fasted 5.45am session)
Mobility, warmup, rhomboid activation stuff, shoulder dislocates
band pullaparts 100odd with various grips between sets below
HORIZONTAL
Incline bench
bar x 10, 5 working activation/form
3 x 8r (40kg)
-ss-
Seated rows
30x8
40x5
3 x 8r (50kg)
Lying leg curls
x10 at 15kg
x20 at 20kg
McGill 3 + bird dogs
2 rounds
Incline treadmill
10min, increasing angle every minute. finshed at 11 on the angle, HR low 140ish by then
-rhs trap niggling still (those pushups within the burpees probably didn’t help!)
W1 D6
05.06.2021 (fasted 6.30am session)
Mobility, warmup
KB goblet squats ss KB walking lunges
various band work (glute activation)
Squats
bar x 15
40kg x 10
70kg x 3
55 x 8
55 x 8
55 x 8
(2.2t)
Hex deads
Hex bar x 20
30kg x 12
60 x 5
50 x 8
50 x 8
50 x 8
(2.3t)
Elliptical
10min HIIT 60sec on, 60sec off
15min SSC
W2 D1
07.06.2021 (fasted 5.45am session)
Mobility, warmup, band pullaparts (100 various grips, spread over session)
VERTICAL
warmup sets of both at lighter weights then
Lat pull downs (medium grip)
47kg x 8
47 x 8
47 x 8
47 x 8
(1.5t)
-ss-
OHP
30kg x 8
30 x 8
30 x 8
30 x 8
(0.96t)
Seated DB curls x18+4r, 8+4r
Elliptical
16 ish mins SSC at HR 110ave (3.0km then called it)
Copped a cold from the family, gotta love kiddo playgroup and the bugs they bring home.
3x days off rest/recovery thus far, will repeat week2 next week accordingly.
Not 100% but…
between work meetings…
BW squats
30, 30, 40
Burpees - yesterday evening, a quick x20 set only to test the trap. It’s not a fan…
Dang those squats get the blood pumping eh @ChongLordUno
And other 100 BW squats in the early arvo.
30,30,20,20.
Good man
Gets the pipes a pumping for sure
Let’s try this week again!
Rested up much of last week, it’s been some time since I had more than 1x day off from the gym.
W2 D1 (redo given last week write off…)
14.06.2021 (fasted 6.30am session)
Mobility, warmup, band pullaparts (100+ with various grips, spread over session)
VERTICAL
warmup sets of both at lighter weights then
Lat pull downs (medium grip)
47kg x 8
47 x 8
47 x 8
47 x 8
(1.5t)
-ss-
OHP
25kg x 8
25 x 8
25 x 8
25 x 8
(0.8t)
Seated DB curls x10, 10+4, ,10
(up to 7.5kg DB’s with some drop sets to 5kg’s in there, maximising TUT…)
Hex Deads - threw in some more lighter sets here given the week off
30kg x 8
40 x 8
50 x 8
(0.9t)
Elliptical
15mins SSC at HR 115 (circa 3.0km)
W2 D2
15.06.2021 (fasted 5.45am session)
Mobility, warmup, rhomboid activation stuff, shoulder dislocates
band pullaparts 50+ various grips
HORIZONTAL
Incline bench
40kg x 8
40 x 8
40 x 8
40 x 8
(1.3t)
–ss–
Seated rows
55kg x 8
50 x 8
50 x 8
50 x 8
(1.6t)
Triceps
Skull crushers x2 sets
DB pullovers x2 sets
DB shrugs x 2 sets (2sec hold at top and bottom)
Facepulls ss Rope tri extensions x 3 sets (lighter, 15 rep-ish sets)
Dreadmill (love this naming btw as seen in @Cyrrex 's logs)
15mins incline (4 ramping up to 12) SSC (HR 130ish at end)
And last week… amongst other stuff… Fri pm/Sat am - 1.5tonnes of firewood moved and stacked at home. More daily work @ChongLordUno
Junior moved just a few pieces too, it didn’t lighten the load much at all… ha.
W2 D3
16.06.2021 (fasted 5.45am session)
Mobility, warmup
KB goblet squats ss KB walking lunges x2 sets
LEGS
Squats
bar x 16
40kg x 10
65 x 4
55 x 8
55 x 8
55 x 8
55 x 8
(2.7t)
Hex deads
30kg x 12
50 x 8
60 x 4
70 x 3
80 x 2 *easy double rpe 7 ish
60 x 8
60 x 8
60 x 8
60 x 8
(3.3t)
Calf raises ( +30kg on hack sq machine), 2 sec hold at peak
x 8, 8
Elliptical
10min HIIT 60sec on, 60sec off (HR170 max)
W2 D4
17.06.2021 (fasted 5.45am session)
Mobility, warmup
VERTICAL
warmup sets of both at lighter weights then
Lat pull downs (medium grip)
47kg x 8
47 x 8
47 x 8
47 x 8
(1.5t)
-ss-
OHP
25kg x 8
25 x 8
25 x 8
25 x 8
(0.8t)
Lateral raises
4kg DB’s
16+4rp
10r > 5r (2.5kg plates) > 5r (just arms)
Core 2 rounds of:
Mcgill x3 + birddogs
-solid session
-LHS mid back a little tight from DL’s yesterday I suspect, foam roll / lacrosse ball helps (office chair doesn’t)