I didn’t have much work today so had a good bit of energy for my run. I did 2km in 9 minutes. Which is the fastest pace I’ve done since I restarted running. I didn’t even feel to tired after.
I think I’m just going to stick with these short circles around the area where I live. I think I was straying into chasing multiple rabbits territory earlier in the week.
I will also be replacing deadlifts for clean high pulls while I wait for more plates to become available. Gym equipment was never cheap over here but the pandemic and Brexit has made it so much worse.
So I have changed my main pull/hinge to high pulls.
Axle High Pulls - 80kgx8
Swings 30kg SS Standing Ab Wheel - 3x12 SS 5,4,3
Kroc Rows 30kg - 1x30 each hand
Goblet Squats 25kg - 2x15
I was completely wiped out by those goblet squats. So I guess the assistance work is working but I had to use a lower weight so ??? I’ll take it as a win.
Met my buddy and his new girlfriend today, it’s so nice to socialise again, even if it’s outdoors
I really really really did not want to do this workout. I also really really really did not want to do the two sets of 20. But here I am, and I think I’m feeling good now.
I guess you can’t keep adding reps every week. I was pretty disappointed by this one, I think I could have had it on a better day
Dips BW+25kg SS Kelso Shrugs 70kg - 5x10 SS 5x10
Curls 30kg SS Lat Raises 5kg/hand - 5x10
Tried to do 40kg for the curls and couldn’t get three reps. I think my arms were absolutely fried from the dips. I’ve added some nordic curl progressions to my daily work to try and alleviate my hamstring issue. I’ve had it since the start of the transformation program so it’s been around 3 months.
This as definitely a set I didn’t want to see through to the end but I did it.
Swings 35kg SS Standing Ab Wheel - 4x12 SS 4x6
Goblet Squats 25kg - 1x30, 1x20
Supersetted this whole workout with cooking the dinner. I’ve been working everyday since Monday last week and it’s starting to catch up with me. Passed out at my desk at 4pm today. Luckily I’m working from home haha
Today it was truly raining. I have not seen rain like this in a very long time. The plastic cover that I put over my bike collected so much water it burst.
I did some carries with a 16kg KB because I didn’t want to get my plates wet. It went as follows:
Waiters Carry x3 each arm
Rack Carry x4 each arm
Horn Carry x4
Suitcase Carry x4 each arm
Press Walk x2 each arm
Horn Carry x1
I was out of breath and felt pretty tired after so good enough for me. Slept like shit last night from dehydration. I think the 11 straight days of working was catching up on me a bit. Software bug solved though, going to enjoy my weekend now
I thought this was the Simple and Sinister standard for some reason and was kinda proud of achieving it with no training. Then I looked it up and it’s apparently every 30 seconds. I guess I know what to shoot for next time.
I think I’m finished with bulking for now. Lots of stuff going on in life and mentally I need a break.
5 weeks instead of 6 but I still made progress. Stepped on the scale for the second time since April 18th and I’ve gained 5kg/11lbs. I think that I make the best progress when I look at my scale as little as possible.
I’m really happy with my progress. Went from a low of 88kg to 93kg today. Here’s a picture of the last time I was 93kg and this time. Wish I could take better photos, especially of my back. Just trust that it’s an all round improvement. I also couldn’t find a way to photograph my waist being smaller.
I think I’m most happy about taking my weighted dips from 88kg+25kgx10 to 93kg+50kgx5. Hitting 100lbs+ on a dip has been a goal of mine since I read this article as a noobie.
Hitting a standing ab wheel was also cool. Getting it to 3x6, even cooler.
On the running side, I was delighted with that 10:12 2.4km. The last time I tested I was in my “before” picture and did it in 12:00. Turns out ignoring conditioning is bad and keeping it in is good. DM for coaching guys.
For this week I’m just going to take it easy. After this I’ll go back to the Transformation program and running because it worked quite nicely the last time. Also just going to hold this bw. I’m tired of adding meals. And cleaning pans.