Ville
Total Posts: 2770
|
16-Jul-2020
Walk around the Fen.
One Arm Presses during the working day: 16kg x 10, 25kg x 8 x 5 (each arm)
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Ville
Total Posts: 2770
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18-Jul-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. One Arm Press: 16kg x 10, 20kg x 5, 25kg x 5, 32kg x 3, 32kg x 2 (each arm)
B2. Swing: 25kg x 15 x 5
C1. Goblet Squat: 25kg x 10, 20kg WV + 25kg KB x 10 x 2
C2. Swing: 25kg x 15 x 3
D1. Ring Row: BW x 8 x 3
D2. Swing: 25kg x 15 x 3
E1. Sandbag Shoulder Carry: 30kg x 10m (L) + 10m (R) x 4
E2. Sandbag Bearhug Carry: 45kg x 10m + 10m x 4
F1. Ramp Rollout: BW x 10 x 3
F2. Alternating DB Curl: 15kg DBs x 16 x 3
Bird dog, hanging loose and stretches.
Notes
Morning workout, started around 9:10am. Goblet Squats with 20kg weighted vest and 25kg kettlebell were pretty tough, heart rate through the roof.
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Ville
Total Posts: 2770
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19-Jul-2020
Walk around the Fen this morning with the family. Visited the village playground for the first time in many months. We have a small bottle of sterilizing fluid with us to clean hands afterwards.
Later at the recreation ground with Beatrice:
Several sets at the pulldown and chest press stations.
10 easy sprints, each 40-50m with a slow start and finish.
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Ville
Total Posts: 2770
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21-Jul-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. Squat: 20kg x 10, 40kg x 10, 60kg x 8, 80kg x 10, 90kg x 3 x 3
B2. Pull-up: BW x 3 x 7
C. Farmer's Walk: 32kg KBs x 40m
D. Hip Band Side Step: SS Blue x 28 steps x 2 (L, R)
E. Hip Band Monster Walk: SS Blue x 28 steps x 2 (F, B)
F. Plank: 45s (L), 45s (R), 60s
Bird dog, hanging loose and stretches.
Notes
Lunchtime workout.
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Ville
Total Posts: 2770
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22-Jul-2020
Walk around the Fen.
One Arm Presses during the working day: 16kg x 10, 25kg x 10 x 5 (each arm)
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Ville
Total Posts: 2770
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23-Jul-2020
Walk around the Fen. Moved Saturday workout to Friday, so no presses during the day to get enough rest.
24-Jul-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. One Arm Press: 16kg x 10, 25kg x 5, 32kg x 3 x 3 (each arm)
B2. Swing: 25kg x 15 x 5
C1. Goblet Squat: 25kg x 10, 20kg WV + 25kg KB x 10, 20kg WV + 32kg KB x 10
C2. Swing: 25kg x 15 x 3
D1. Ring Row: BW x 8 x 3
D2. Swing: 25kg x 15 x 3
E1. Sandbag Shoulder Carry: 30kg x 10m (L) + 10m (R) x 5
E2. Sandbag Bearhug Carry: 45kg x 10m + 10m x 5
F1. Ramp Rollout: BW x 10 x 3
F2. Alternating DB Curl: 15kg DBs x 16 x 3
Bird dog, hanging loose and stretches.
Notes
Morning workout, started around 9am. Day off from work, I don't know any better way to start a day. Managed to squeeze in an extra rep or set here and there. Goblet Squats with 20kg weighted vest and 32kg kettlebell are humbling. I pause at the bottom on the last rep of each set, sinking lower and out of breath. It feels like all the muscles are firing on the way up. I can see how Goblet Squat could be the one and only squat movement I need as I get older.
Bodyweight after training: 78.5kg
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Ville
Total Posts: 2770
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25-Jul-2020
Walking around Wimpole Hall 3 hours.
26-Jul-2020
Walk around the Fen.
28-Jul-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. Squat: 20kg x 10, 50kg x 10, 70kg x 10, 90kg x 3 x 6
B2. Pull-up: BW x 3 x 9
C. Farmer's Walk: 32kg KBs x 40m
D. Hip Band Side Step: SS Blue x 28 steps x 2 (L, R)
E. Hip Band Monster Walk: SS Blue x 28 steps x 2 (F, B)
F. Plank: 45s (L), 45s (R), 60s
Bird dog, hanging loose and stretches.
Notes
Lunchtime workout.
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Ville
Total Posts: 2770
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29-Jul-2020
One Arm Presses during the working day: 16kg x 10, 25kg x 11 x 5 (each arm)
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Gunvald
Total Posts: 4442
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nice 07-30-20 12:53 AM - Post#900838
29-Jul-2020
One Arm Presses during the working day: 16kg x 10, 25kg x 11 x 5 (each arm)
Strong presses.
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Volumiza
Total Posts: 1741
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23-Jul-2020
Morning workout, started around 9am. Day off from work, I don't know any better way to start a day
Ditto Ville. I changed back to morning workouts, it was a bit of a shock at first but now my body (and brain) is used to it it’s great. It has such a rollover effect on the rest of your day.
Great work by the way.
'You can throw in the towel or use it to wipe the sweat off your face and keep going'
'Well ain't this place a geographical oddity? Two weeks from everywhere.' Ulysses Everett McGill |
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Ville
Total Posts: 2770
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Thanks Gunvald and Volumiza!
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Ville
Total Posts: 2770
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1-Aug-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. One Arm Press: 16kg x 10, 25kg x 5, 32kg x 3 x 4 (each arm)
B2. Swing: 25kg x 15 x 6
C1. Goblet Squat: 25kg x 10, 20kg WV + 25kg KB x 10, 20kg WV + 32kg KB x 10
C2. Swing: 25kg x 15 x 3
D1. Ring Row: BW x 9 x 3
D2. Swing: 25kg x 15 x 3
E1. Sandbag Shoulder Carry: 30kg x 10m (L) + 10m (R) x 5
E2. Sandbag Bearhug Carry: 45kg x 10m + 10m x 5
F1. Ramp Rollout: BW x 10 x 3
F2. Alternating DB Curl: 15kg DBs x 16 x 3
Bird dog, hanging loose and stretches.
Notes
Morning workout, started around 9:15am.
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Ville
Total Posts: 2770
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5-Aug-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. Squat: 20kg x 10, 50kg x 10, 70kg x 10, 90kg x 4 x 5
B2. Pull-up: BW x 3 x 8
C. Farmer's Walk: 32kg KBs x 40m
D. Hip Band Side Step: SS Blue x 28 steps x 2 (L, R)
E. Hip Band Monster Walk: SS Blue x 28 steps x 2 (F, B)
F. Plank: 45s (L), 45s (R), 60s
Bird dog, hanging loose and stretches.
Notes
Lunchtime workout. Busy week with work.
Bodyweight after training: 78.7kg
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Ville
Total Posts: 2770
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6-Aug-2020
One Arm Presses during the working day: 16kg x 10, 25kg x 12 x 5 (each arm)
Please note: I do these with long periods of rest. For example, 16kg x 10L + 10R, work 30 mins, 25kg x 12L + 12R, work 30 mins, etc.
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Ville
Total Posts: 2770
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7 - 14-Aug-2020
Holiday in Fowey, Cornwall. Lots of walking and some swimming.
15-Aug-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. One Arm Press: 16kg x 10, 25kg x 5, 32kg x 3 x 3 (each arm)
B2. Swing: 25kg x 10 x 5
C1. Goblet Squat: 25kg x 10, 20kg WV + 25kg KB x 10, 20kg WV + 32kg KB x 10
C2. Swing: 25kg x 10 x 3
D1. Ring Row: BW x 8 x 3
D2. Swing: 25kg x 10 x 3
E1. Sandbag Shoulder Carry: 30kg x 10m (L) + 10m (R) x 5
E2. Sandbag Bearhug Carry: 45kg x 10m + 10m x 5
F1. Ramp Rollout: BW x 10 x 3
F2. Alternating DB Curl: 15kg DBs x 16 x 3
Bird dog, hanging loose and stretches.
Notes
Morning workout, started around 9:15am. Cut back volume slightly to ease back into it. I developed a mild ear infection during the holiday, but it doesn't seem to bother me too much (fingers crossed).
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Ville
Total Posts: 2770
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18-Aug-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. Squat: 20kg x 10, 40kg x 10, 60kg x 10, 80kg x 8 x 3
B2. Pull-up: BW x 3 x 6
C. Farmer's Walk: 32kg KBs x 40m
D. Hip Band Side Step: SS Blue x 28 steps x 2 (L, R)
E. Hip Band Monster Walk: SS Blue x 28 steps x 2 (F, B)
F. Plank: 45s (L), 45s (R), 60s
Bird dog, hanging loose and stretches.
Notes
Lunchtime workout.
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The Judge
Total Posts: 16490
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18-Aug-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. Squat: 20kg x 10, 40kg x 10, 60kg x 10, 80kg x 8 x 3
B2. Pull-up: BW x 3 x 6
C. Farmer's Walk: 32kg KBs x 40m
D. Hip Band Side Step: SS Blue x 28 steps x 2 (L, R)
E. Hip Band Monster Walk: SS Blue x 28 steps x 2 (F, B)
F. Plank: 45s (L), 45s (R), 60s
Bird dog, hanging loose and stretches.
Notes
Lunchtime workout.
Wow! That's a lot of work for a lunchtime workout. Excellent!
Judge John
"You cannot help men permanently by doing for them what they could and should do for themselves." - Abraham Lincoln
"I live, I lift, I ache, I am." - Dave Draper
"Moderation assures mediocrity -- nice, safe. Mediocrity is for the mediocre -- simple, okay. The intense rule; the mediocre follow." - Dave Draper
Every day innocent plants are killed by vegetarians. Help stop the slaughter. EAT MEAT! |
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Ville
Total Posts: 2770
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Wow! That's a lot of work for a lunchtime workout. Excellent!
Ha! Thanks, Judge! It does take over an hour, but that's the benefit of working from home.
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Ville
Total Posts: 2770
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19-Aug-2020
One Arm Presses during the working day: 16kg x 10, 25kg x 10 x 6 or 7 (each arm)
Lost count how many sets of 10, either 6 or 7.
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Ville
Total Posts: 2770
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20-Aug-2020
One Arm Presses during the working day: 16kg x 10, 25kg x 10 x 3 (each arm)
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Ville
Total Posts: 2770
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23-Aug-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. One Arm Press: 16kg x 10, 25kg x 5, 32kg x 3 x 4 (each arm)
B2. Swing: 25kg x 10 x 6
C1. Goblet Squat: 25kg KB x 10, 20kg WV + 25kg KB x 10, 20kg WV + 32kg KB x 10
C2. Swing: 25kg x 10 x 3
D1. Ring Row: BW x 8 x 3
D2. Swing: 25kg x 10 x 3
E1. Sandbag Shoulder Carry: 30kg x 10m (L) + 10m (R) x 5
E2. Sandbag Bearhug Carry: 45kg x 10m + 10m x 5
F1. Ramp Rollout: BW x 10 x 3
F2. Alternating DB Curl: 15kg DBs x 16 x 3
Bird dog, hanging loose and stretches.
Notes
Morning workout, started around 9:15am.
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Ville
Total Posts: 2770
|
25-Aug-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. Squat: 20kg x 10, 40kg x 10, 60kg x 10, 80kg x 10 x 3
B2. Pull-up: BW x 3 x 6
C. Farmer's Walk: 32kg KBs x 40m
D. Hip Band Side Step: SS Blue x 28 steps x 2 (L, R)
E. Hip Band Monster Walk: SS Blue x 28 steps x 2 (F, B)
F. Plank: 45s (L), 45s (R), 60s
Bird dog, hanging loose and stretches.
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Ville
Total Posts: 2770
|
26-Aug-2020
Walk around the Fen.
One Arm Presses during the working day: 16kg x 10, 25kg x 10 x 2
27-Aug-2020
One Arm Presses during the working day: 16kg x 10, 25kg x 10 x 3
Notes
Reduced volume to half, just had no energy to do more. I think last week's 90-100 reps caught up with me.
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Ville
Total Posts: 2770
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29-Aug-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. One Arm Press: 16kg x 10, 25kg x 5, 32kg x 4 x 4 (each arm)
B2. Swing: 25kg x 12 x 6
C1. Goblet Squat: 25kg KB x 10, 20kg WV + 25kg KB x 10, 20kg WV + 32kg KB x 10
C2. Swing: 25kg x 12 x 3
D1. Ring Row: BW x 9 x 3
D2. Swing: 25kg x 12 x 3
E1. Sandbag Bearhug Carry: 45kg x 20m x 5
E2. Sandbag Shoulder Carry: 30kg x 20m (L) + 20m (R) x 5
F1. Ramp Rollout: BW x 10 x 3
F2. Alternating DB Curl: 15kg DBs x 16 x 3
Bird dog, hanging loose and stretches.
Notes
Morning workout, started around 8:30am.
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Ville
Total Posts: 2770
|
1-Sep-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. Squat: 20kg x 10, 50kg x 10, 70kg x 10, 90kg x 3 x 4
B2. Pull-up: BW x 3 x 7
C. Farmer's Walk: 32kg KBs x 40m
D. Hip Band Side Step: SS Blue x 28 steps x 2 (L, R)
E. Hip Band Monster Walk: SS Blue x 28 steps x 2 (F, B)
F. Plank: 45s (L), 45s (R), 60s
Bird dog, hanging loose and stretches.
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Ville
Total Posts: 2770
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3-Sep-2020
Walk around the Fen.
One Arm Presses during the working day: 16kg x 10, 25kg x 10 x 4
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Ville
Total Posts: 2770
|
5-Sep-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. One Arm Press: 16kg x 10, 25kg x 5, 32kg x 4 x 4 (each arm)
B2. Swing: 25kg x 12 x 6
C1. Goblet Squat: 25kg KB x 10, 20kg WV + 25kg KB x 10, 20kg WV + 40kg KB x 10
C2. Swing: 25kg x 12 x 3
D1. Ring Row: BW x 9 x 3
D2. Swing: 25kg x 12 x 3
E1. Sandbag Bearhug Carry: 45kg x 20m x 5
E2. Sandbag Shoulder Carry: 30kg x 20m (L) + 20m (R) x 5
F1. Ramp Rollout: BW x 10 x 3
F2. Alternating DB Curl: 15kg DBs x 16 x 3
Bird dog, hanging loose and stretches.
Notes
Morning workout, started around 9:10am. Goblet Squats with 20kg weighted vest and 40kg kettlebell were tough.
Bodyweight after training: 79.8kg
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pink.pixie
Total Posts: 5576
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 09-06-20 10:20 AM - Post#902070
I read along Ville.....good work.
I learned what Fen is... :-)
( I didn't know the word).
Holiday in Cornwall sounds also nice, but was it packed with people, too, like Bournemouth? Hope not.
https://www.youtube.com/watch?time_continue=1 1&v=WWhxkIKRwWc&f eature=emb_logo
There is a walking trail along the whole penningsula,I would love to do that whole distance sometime. :-) Once we took just a one day trip there on the path. I loved it.
| Aut viam inveniam aut faciam. |
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Ville
Total Posts: 2770
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09-06-20 10:56 AM - Post#902072
Hi Pixie! Thanks for your comments!
Cornwall wasn't that crowded fortunately. We know a couple who live there so they recommended very quiet beaches and towns. I think there might have been 50 people at most (in a very large area), maybe 20 on another beach we went to. More jellyfish in the sea than people! If you've ever watched Poldark, that's how the scenery looks like. Climbing up and down very steep hills, you really feel it in the calves.
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Ville
Total Posts: 2770
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6-Sep-2020
Wheelbarrow Walk around the Fen: 2.1 miles in 45-50 minutes or so.
Beatrice strained her ankle the other day, so she couldn't go for our usual Sunday walk. I still wanted to go, so we put a rug, cushion, blanket, a book and couple of toys in the wheelbarrow and off we went. Quite a good trap and arm exercise. Beatrice isn't that heavy yet (around 22.3kg), so this wasn't too hard.
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Ville
Total Posts: 2770
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8-Sep-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. Squat: 20kg x 10, 50kg x 10, 70kg x 10, 90kg x 4 x 4
B2. Pull-up: BW x 3 x 7
C. Farmer's Walk: 32kg KBs x 40m
D. Hip Band Side Step: SS Blue x 28 steps x 2 (L, R)
E. Hip Band Monster Walk: SS Blue x 28 steps x 2 (F, B)
F. Plank: 45s (L), 45s (R), 60s
Bird dog, hanging loose and stretches.
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Ville
Total Posts: 2770
|
9-Sep-2020
Walk around the Fen.
One Arm Presses during the working day: 16kg x 10, 25kg x 10 x 3
Noted
Following night I woke up with a weird stabbing pain in the upper back, some muscle near the right scapula (serious cramp, slight strain or trapped nerve?). It was still quite painful in the morning, so I didn't do any presses on Thursday. By Friday it was almost back to normal.
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Ville
Total Posts: 2770
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12-Sep-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B. Clean & Press: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 3, 60kg x 2 x 4
C1. Front Squat: 60kg x 5 x 3
C2. One Arm Row: 22kg x 10, 27kg x 10, 32kg x 10 (each arm)
D. Clean Pull: 60kg x 3, 80kg x 3 x 3
E. Suitcase Carry: 32kg x 40m x 2 (L, R)
F1. Ramp Rollout: BW x 10 x 2
F2. Alternating DB Curl: 15kg DBs x 16 x 2
Bird dog, hanging loose and stretches.
Notes
I felt like changing the Saturday workout, I think the previous one has run its course. I'm sure I will get back to a similar workout in due course.
No idea where this one will take me. I did the entire workout wearing Vibram FiveFingers. I've wondered for some time now if I should try Olympic style lifts wearing no heels, as I always seem to hurt my lower back eventually while wearing heels. My theory is that without heels I'm closer to the ground at the start position, so the barbell is an inch higher. I also won't be able to squat quite as low without heels, so that might also keep my lower back safer. Who knows, only time will tell.
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Ville
Total Posts: 2770
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13-Sep-2020
Walking neighbour's dogs around the Fen.
15-Sep-2020
Warm-up
A. Snatch: 20kg x 5 x 2, 30kg x 3 x 2, 40kg x 2 x 5
B. Clean & Jerk: 40kg x 2, 50kg x 2, 60kg x 2, 70kg x 1 x 5
C1. Squat: 50kg x 3, 70kg x 3, 90kg x 2 x 5
C2. Pull-up: BW x 3 x 7
D. Farmer's Walk: 32kg KBs x 40m
D. Hip Band Side Step: SS Blue x 20 steps x 2 (L, R)
E. Hip Band Monster Walk: SS Blue x 20 steps x 2 (F, B)
F. Plank: 45s (L), 45s (R), 60s
Bird dog, hanging loose and stretches.
Notes
Bodyweight after training: 79.4kg
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Ville
Total Posts: 2770
|
16-Sep-2020
Walk around the Fen.
17-Sep-2020
Warm-up
A. Snatch Push Press + Overhead Squat: 20kg x 5+5, 30kg x 5+5, 40kg x 5+5, 50kg x 3+3 x 3
B. Split Jerk from Rack: 20kg x 2, 30kg x 2, 40kg x 2, 50kg x 2, 60kg x 2, 70kg x 2 x 3
C1. Sandbag Bearhug Carry: 45kg x 20m x 3
C2. Sandbag Shoulder Carry: 30kg x 20m (R) + 20m (L) x 3
Bird dog, hanging loose and stretches.
Notes
Bodyweight after training: 79.4kg
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Ville
Total Posts: 2770
|
18-Sep-2020
One Arm Presses during the working day: 16kg x 10, 25kg x 8 x 3
Walk around the Fen.
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Ville
Total Posts: 2770
|
19-Sep-2020
Warm-up
A. Snatch: 20kg x 3 x 2, 30kg x 3, 40kg x 2 x 8
B. Clean & Jerk: 40kg x 2, 50kg x 2, 60kg x 2, 70kg x 1 x 8
C. Front Squat: 70kg x 3 x 3
D. Farmer's Walk: 32kg KBs x 40m
E1. Ramp Rollout: BW x 10 x 3
E2. One Arm Row: 22kg x 10, 27kg x 10, 32kg x 10 (each arm)
Bird dog, hanging loose and stretches.
Notes
Morning workout, started around 9:15am.
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Ville
Total Posts: 2770
|
23-Sep-2020
Warm-up
A. Snatch: 20kg x 3 x 2, 30kg x 3, 40kg x 2 x 5
B. Clean & Jerk: 40kg x 2, 50kg x 2, 60kg x 2, 70kg x 1 x 5
C. Squat: 50kg x 3, 70kg x 3, 90kg x 3, 90kg x 2
Bird dog, hanging loose and stretches.
Notes
It's been a busy week. Beatrice got a cold, so the school wanted us to get her tested before she could go back. Test came back negative today, so we are returning back to normal.
Lower back got tighter and tighter as the workout went on. I had to stop after the second set of squats with 90kg. I will give it a rest and reassess during the weekend.
Bodyweight this morning: 79.5kg
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Ville
Total Posts: 2770
|
24-Sep-2020
Walk around the Fen.
26-Sep-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1 x 4 (each side)
B1. Press: 20kg x 10, 30kg x 10, 40kg x 10, 50kg x 5 x 3
B2. TK Loosening Deadlift: 14kg x 10, 20kg x 10 x 5
C1. One Arm Row: 27kg x 10, 32kg x 10 x 2 (each arm)
C2. Goblet Squat: 16kg x 10 x 3
D1. Ramp Rollout: BW x 10 x 3
D2. Alternating DB Curl: 15kg DBs x 16 x 3
E. Farmer's Walk: 32kg KBs x 40m
Bird dog, hanging loose and stretches.
Notes
Morning workout, started around 9am.
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Ville
Total Posts: 2770
|
29-Sep-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1 x 3 (each side)
B1. Squat: 20kg x 10, 40kg x 10, 60kg x 10 x 3
B2. Pull-up: BW x 3 x 5
C. Farmer's Walk: 32kg KBs x 40m
D. Hip Band Side Step: SS Blue x 20 steps x 2 (L, R)
E. Hip Band Monster Walk: SS Blue x 20 steps x 2 (F, B)
F. Plank: 60s, 45s (L), 45s (R)
Bird dog, hanging loose and stretches.
Notes
Taking it easier than usual this week to let lower back recover.
Bodyweight after training: 79.0kg
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Ville
Total Posts: 2770
|
30-Sep-2020
One Arm Presses during the working day: 16kg x 10, 25kg x 5 x 5 (each arm)
Walk around the Fen.
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Ville
Total Posts: 2770
|
1-Oct-2020
Warm-up
A1. TK Loosening Deadlift: 20kg x 10 x 4
A2. Band Assisted GHR: IW Green x 10 x 4
B1. Glute Bridge: 10 x 3
B2. Single Leg Glute Bridge: 10L + 10R x 3
C1. Dip: BW x 5 x 3
C2. Parallel-grip Chin-up: BW x 5 x 3
Bird dog, hanging loose and stretches.
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Ville
Total Posts: 2770
|
2-Oct-2020
Walk around the Fen.
3-Oct-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1 x 2 (each side)
B1. RFESS: BW x 8 x 4 (each leg)
B2. One Arm Press: 16kg x 10, 25kg x 8 x 3 (each arm)
C1. One Arm Row: 22kg x 10, 27kg x 10, 32kg x 10 x 2 (each arm)
C2. SASL DL: 16kg x 8, 25kg x 5 x 3 (each leg)
D1. Ramp Rollout: BW x 10 x 2
D2. Alternating DB Curl: 15kg DBs x 16 x 2
Bird dog, hanging loose and stretches.
Notes
Continuing with spinal decompression for the time being. Starting very easy with Rear Foot Elevated Split Squat (RFESS) as they do tend to make me very sore after the first few workouts.
No carries, too wet outside.
Bodyweight this morning: 79.6kg
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Ville
Total Posts: 2770
|
5-Oct-2020
Walk around the Fen.
6-Oct-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. Press: 20kg x 10, 40kg x 10, 50kg x 6 x 3
B2. Goblet Squat: 16kg x 10, 20kg x 10, 25kg x 10, 32kg x 10 x 2
C1. Pull-up: BW x 4 x 4
C2. Band Assisted GHR: IW Green x 10 x 4
D. Farmer's Walk: 32kg KBs x 40m
Bird dog, hanging loose, curl-up and stretches.
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Ville
Total Posts: 2770
|
7-Oct-2020
Walk around the Fen.
8-Oct-2020
OAP: 16kg x 10 (each arm)
GS: 16kg x 5 (pause at the bottom position)
OAP: 25kg x 5 (each arm)
9-Oct-2020
Walk around the Fen.
OAP: 16kg x 10 (each arm)
GS: 16kg x 5 (pause at the bottom position)
OAP: 25kg x 5 (each arm)
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Ville
Total Posts: 2770
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10-Oct-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. One Arm Press: 16kg x 10, 25kg x 9 x 3 (each arm)
B2. RFESS: BW x 10, 20kg WV x 6 x 3 (each leg)
C1. One Arm Row: 27kg x 10, 32kg x 10, 37kg x 10 (each arm)
C2. SASL DL: 25kg x 6 x 3 (each side)
D1. Ramp Rollout: BW x 10 x 3
D2. Alternating DB Curl: 15kg DBs x 16 x 3
Bird dog, hanging loose, curl-up and stretches.
Notes
Morning workout, started at 9:25am. Raining again, so no carries.
Afternoon: Walk around the Fen.
Bodyweight this morning: 79.2kg
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Volumiza
Total Posts: 1741
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10-11-20 06:51 AM - Post#903354
Is the lower back improving Ville?
Still been getting good work in regardless.
'You can throw in the towel or use it to wipe the sweat off your face and keep going'
'Well ain't this place a geographical oddity? Two weeks from everywhere.' Ulysses Everett McGill |
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Ville
Total Posts: 2770
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10-11-20 09:47 AM - Post#903358
Is the lower back improving Ville?
Still been getting good work in regardless.
Thanks, Vol! Lower back is getting better slowly, to the point where I don't notice it much during daily activities. Enjoying the change though!
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Ville
Total Posts: 2770
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11-Oct-2020
Morning: One mile walk with neighbour's dogs. It was supposed to a longer, relaxing Sunday stroll, but Beatrice's new wellie boots gave her blisters so I had to take her back home.
Early afternoon: One mile run, pace 9:06/ml (according to Strava)
Notes
I haven't run in ages, so trying to ease back into it. My wife has been running more and more recently, which has been inspiring.
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Ville
Total Posts: 2770
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13-Oct-2020
Warm-up
A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)
B1. Press: 20kg x 10, 40kg x 8, 50kg x 6, 6, 4, 4
B2. OHS: 20kg x 10, 40kg x 5, 50kg x 2, 3, 3, 3
C1. Band Assisted GHR: IW Green x 12 x 4
C2. Pull-up: BW x 5, 5, 4, 4
D. Farmer's Walk: 32kg KBs x 40m
E. Plank: 45s (L), 45s (R), 60s
Bird dog, hanging loose and stretches.
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