looks like a god gym set up, and looking solid mate.
1 Like
3/5/1 - c12w4d2 (gym) - deload week
12.09.2023 (5.45am fasted session)
Mobility, warmup
10kg side to side ball slams x 8 (L/R)
15kg ball slams x 8
OHP
bar x 8
30 x 8
.
40 x 5
45 x 3
50 x 1
55 x 1
-ss-
Chins x 5, 5, pull up x 5, 5, 5
-ss-
BPA 7 x 20
Dips
BW x 16, 10, 10, 12, 12
(60r)
5kg DB’s for 6 way shoulders 3 x 8-10
-ss-
Reverse curls, twists, side to sides - tennis elbow rehab work 2 x 10-15
Poundstone mini’s (15kg BB) curls x 50
-thanks @simo74 it’s a decent setup at my local. Standard commercialised chain but it’s a whole 3min drive from home so a big win for early starts. A few too many in there early like me of late though. Best in the depths of winter when it’s too cold for the masses to actually get out of bed!
-such a glorious week weather wise, mid 20’s C - delightful spring weather.
8 Likes
3/5/1 - 3C’s (gym)
13.09.2023 (5.45am 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-
24kb KB Swings x 17-18
Core
Ab wheel
x 8, 10, 10 (45deg incline standing) > extra kneeling reps each set thereafter
Calves
Seated CR
+50kg x 10, 10, 10, 10 (10sec hold at end of each set)
(40r)
-resting HR60
-muchly required conditioning work
8 Likes
3/5/1 - c12w4d3 (gym) - deload week
14.09.2023 (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
.
100 x 5 - belt on
110 x 3
122.5 x 1
135 x 1
DB Rows 27.5kg x 15, 14, 13, 12 (54r)
-ss-
RDL’s 2x 27.5kg DB’s x 10, 9, 8, 8 (35r)
Seated leg curls x 12, 12, 12
Dreadmill
10mins SSC
-bit flat today, glad it’s deload week. Bit of a throat tickle, hopefully it’s nothing.
8 Likes
Rest day today - light cough, sore throat. Ah the joys. Was early to bed last night so hoping that helps. resting HR elevated to 61 atm.
5 Likes
Headcolds and chest infections are never fun… have been duly resting. Might get back to the gym tomorrow. On the improve now finally!
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That sucks mate, hope you get over it soon.
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Sorry to hear about the cold. We all came down with something a week or two ago and I am just now getting past it… Smart idea to rest. Hope you are feeling better soon!
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3/5/1 - c12w5d1 (gym) - deload week repeat
22.09.2023 (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
60 x 5
.
75 x 5 - belt on
85 x 3
95 x 1
105 x f
-ss-
hammer curls (elbow work) 3x20r
Leg press
+1pps (50kg) x 10
+2pps (100kg) x 10, 10, 10
Dreadmill
10mins SSC
-ok, back into the gym today after 6 days off. Only coughing up a few remnants so largely mended. Easing back in with another deload week - let’s call it ‘week 5’. And at BW67kg, the squats TM needs to come down slightly it would appear…
-thanks @simo74 @TM79 the same bug knocked a few coworkers down too, along with other people I know that I’ve had no contact with so just one of those spring things.
11 Likes
