Accountability

narwog81

BW: 92kg

poor diet, poor sleep, no routine, weak ankle, BF% too high, strength mediocre, cardio poor.

let's try get this show back on the road. Would like to be in a position to play some social rugby in September.

Goals

Cop on and clean up
Drop below 90kg
See a physio to progress the chronic ankle

W1

Mon

25min easy run

Tues

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x10 90kg

B 2x15 30kg Inc DB Bench

C1 4x10 70kg BB Row
C2 4x10 BW Pullups

D1 3x10 17.5kg DB Curl
D2 3x10 BW Dips

narwog81

25min easy run

3x10 BW Pullups
3x10 BW dips

narwog81

5km easy run - 22.55

Avg Pace - 4.35

narwog81

A 4x10 70kg Bench

B 4x10 40kg Military Press

C1 4x10 32kg KB Single arm row
C2 4x10 40kg Lat pull down

D1 4x10 17.5kg DB curl
D2 4x10 BW dips

narwog81

5km easy run - 23.06

Avg Pace - 4.37

narwog81

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x5 95kh

B 2x15 30kg Inc DB Bench

C1 4x12 70kg BB Row
C2 4x10 BW Pullups

D1 4x10 20kg DB Curl
D2 4x10 BW Dips

Pm

7km recovery run - 35.14

Avg Pace - 5.02

narwog81

BW: 92kgs

Sun
A Bench
1x10 60kg
4x10 75kg

B 4x10 40kg Military Press

C1 4x15 Band Pull-apart
C2 4x10 BW Pullups

D1 4x10 20kg DB Curl
D2 4x10 BW Dips


Mon

30mins foam roll (calves/quads)

A1 3x10 Single leg glute raise
A2 3x15 plate12 ab pull down

B1 3x10 50kg BB squat
B2 3x15 10kg weighted situp

C1 3x10 80kg BB deadlift
C2 3x10 medball mountain climbers

narwog81

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x6 85kg
1x5 95kg

B 2x15 30kg Inc DB Bench

C1 4x12 70kg BB Row
C2 4x10 BW Chinups

D1 3x10 22.5kg DB Curl
D2 3x10 BW Dips

narwog81

20min foam roll (calves/quads)

5km row - 19.30

1.57 avg pace

narwog81

15mins foam roll (calves/quads)

A1 3x10 Single leg glute raise
A2 3x15 plate13 ab pull down

B1 3x10 50kg BB squat
B2 3x15 10kg weighted situp

C1 3x10 90kg BB deadlift
C2 3x10 TTB

narwog81

5km run - 23.32

Avg Pace - 4.42

narwog81

A Bench
1x10 60kg
4x10 80kg

B 4x8 45kg Military Press

C1 4x10 TRX Rows
C2 4x10 BW Pullups

D1 3x12 20kg DB Curl
D2 3x12 BW Dips

narwog81

BW: 89.9kg

A1 Deadlift
1x10 60kg
3x8 100kg
A2 3x20 plate14 ab pull down

B1 3x10 60kg BB squat
B2 3x10 TTB

narwog81

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x10 90kg
1x5 95kg

B 2x15 30kg Inc DB Bench

C1 4x12 80kg BB Row
C2 4x10 BW Pullups

D1 3x10 22.5kg DB Curl
D2 3x15 BW Dips

narwog81

35min easy run

narwog81

15mins foam roll (calves/quads)

A1 3x10 Single leg glute raise
A2 3x15 70kg ab pull down

B1 3x10 60kg BB squat
B2 3x15 10kg weighted situp

C1 3x10 100kg BB deadlift
C2 3x10 TTB

narwog81

20min foam roll & stretch

A Bench
1x10 60kg
3x10 80kg

B 3x10 45kg Military Press

C1 3x10 TRX Rows
C2 3x10 BW Chinups

D1 3x12 20kg EZ bar Curl
D2 3x15 BW Dips

narwog81

8km easy run - 38.18

Avg Pace - 4.47

narwog81

A1 3x10 Swiss ball glute raise
A2 3x20 plate 14 ab pull down

B1 3x10 70kg BB squat
B2 3x15 10kg weighted situp

C1 3x10 100kg BB deadlift
C2 3x10 TTB

narwog81

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x8 90kg
1x5 97.5kg

B 2x15 30kg Inc DB Bench

C1 4x12 80kg BB Row
C2 4x10 BW Pullups

D1 3x12 30kg EZ bar Curl
D2 3x15 BW Dips

narwog81

A1 4x15 Swiss ball glute raise
A2 4x15 plate 15 ab pull down

B1 4x10 70kg BB squat
B2 4x12 15kg weighted situp

C1 4x8 110kg BB deadlift
C2 4x10 TTB


Popped a tendon in my left knee on the last set of deadlifts.

narwog81

A Bench
1x10 60kg
4x10 80kg

B 4x12 45kg Military Press

C1 4x12 TRX Rows
C2 4x12 BW Pullups

D1 3x10 40kg EZ bar Curl
D2 3x15 BW Dips

narwog81

30min roll and stretch

A1 4x20 plate 16 ab pull down

B1 4x10 80kg BB squat
B2 4x15 15kg weighted situp

narwog81

5km run - 23.48

Avg pace - 4.45

narwog81

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x10 90kg
1x5 100kg

B 2x12 32.5kg Inc DB Bench

C1 4x12 80kg BB Row
C2 4x12 BW Pullups

D1 3x10 40kg EZ Bar Curl
D2 3x15 BW Dips

narwog81

A1 4x10 80kg BB Squat
A2 4x20 plate 16 ab pull down

B1 4x10 90kg deadlift
B2 4x12 15kg weighted situp

narwog81

20min foam roll (calves/quads)

5km row - 19.20

1.56 avg pace

narwog81

physio - calves, left in particular, are in bits

foam roll & stretch more and 3 x 10 heel raises daily.

narwog81

Foam roll & stretch

3x10 Heel raises

A Bench
1x10 60kg
4x10 82.5kg

B 4x10 47.5kg Military Press

C1 4x10 +5kg TRX Rows
C2 4x6 +5kg Pullups

D1 3x12 20kg DB Curl
D2 3x15 BW Dips

narwog81

A 3x25 50lb DB Bench

B 3x15 30lb DB Military Press

C 3x20 50lb DB Single arm row

D1 3x15 35lb DB Curl
D2 3x15 25lb Cabe Tricep Pushdown

narwog81

A 3x25 50lb DB Bench

B 3x15 35lb DB Military Press

C 3x20 50lb DB Single arm row

D1 3x15 35lb DB Curl
D2 3x15 25lb Cabe Tricep Pushdown

narwog81

no real training since mid-Nov bar physio & rehab on shoulder injury & tight calves and a few light runs.

back at it in the gym today, current body weight is 91.5kg.

Plan is to spend the next few 6 weeks getting back to basics, running focus with some weights and hopefully no injuries. aim is <90kg BW with some decent strength and cardio fitness, not gonna put any other metrics up as goals other than 6 sessions a week minimum.

ME Upper

A Bench
1x10 50kg
1x10 60kg
1x10 70kg
1x10 80kg
1x8 90kg

B 4x10 40kg Military Press

C1 4x10 80KG BB Bent-over Rows

D1 4x5 BW Pullups
D2 4x10 15kg DB Curls
D3 4x10 plate10 tricep pulldown

narwog81

5km run - 23.33

Avg Pace - 4.33

narwog81

A1 4x10 70kg Bench
A2 4x1min Plank

B1 4x10 80kg Deadlift
B2 4x5 BW pull-ups

C1 4x10 40kg Military press
C2 4x10 10kg weighted sit-up

narwog81

A Bench
1x10 50kg
1x10 60kg
1x10 70kg
1x10 80kg
1x10 90kg

B 4x10 45kg Military Press

C1 4x10 80KG BB Bent-over Rows

D1 4x5 BW Pullups
D2 4x10 17.5kg DB Curls
D3 4x10 plate10 tricep pulldown

narwog81

7km run - 33.50

Avg Pace - 4.50

narwog81

A1 4x10 75kg Bench
A2 4x1min Plank

B1 4x10 90kg Deadlift
B2 4x6 BW pull-ups

C1 4x10 45kg Military press
C2 4x10 15kg weighted sit-up

narwog81

5km run - 22.05

Avg Pace - 4.25

narwog81

A Bench
1x10 50kg
1x10 60kg
1x10 70kg
1x10 80kg
1x10 92.5kg

B 2x15 30kg DB Bench

C1 4x10 90KG BB Bent-over Rows
C2 4x8 BW Pullups

D1 4x10 20kg DB Curls
D2 4x10 plate11 tricep pulldown

narwog81

7km run - 32.59

Avg Pace - 4.42

narwog81

A1 4x10 60kg BB Squat
A2 4x10 BW chin-ups

B1 4x10 75kg Bench
B2 4x15 15kg weighted sit-up

C1 4x10 90kg Deadlift
C2 4x15 plate13 ab pull-down

narwog81

A Bench
1x10 50kg
1x10 60kg
1x10 70kg
1x10 80kg
1x10 95kg

B 2x12 32.5kg DB Bench

C1 4x8 32.5kg Reverse DB Incline row
C2 4x8 BW Pullups

D1 4x10 20kg DB Curls
D2 4x10 plate13 tricep pulldown

narwog81

5km run - 23.27

Avg Pace - 4.41

narwog81

A Bench
1x10 50kg
1x10 60kg
1x10 70kg
1x10 80kg
1x10 95kg

B 2x15 32.5kg DB Bench

C1 4x10 32.5kg Reverse DB Incline row
C2 4x10 BW Chinups

D1 4x10 22.5kg DB Curls
D2 4x12 plate13 tricep pulldown

narwog81

5km run - 23.31

Avg Pace - 4.42

narwog81

5km 35lb weighted run

4x10 80kg Bench
4x15 15kg weighted sit-ups

4x10 70kg BB squat
4x10 BW pull-ups

narwog81

8km run - 39.17

Avg Pace - 4.55

narwog81

A Bench
1x10 50kg
1x10 60kg
1x10 70kg
1x10 80kg
1x9 97.5kg

B 2x10 35kg DB Bench

C1 4x10 35kg Reverse DB Incline row
C2 4x10 BW Chinups

D1 4x10 22.5kg DB Curls
D2 4x12 plate13 tricep pulldown

narwog81

A1 4x10 50kg Military Press
A2 4x30 BW situps

B1 4x10 80kg BB Squat
B2 4x10 BW TTB

C1 4x10 80kg Bench
C2 4x15 plate13 ab pull-down

narwog81

5km run - 23.40

Avg Pace - 4.44

narwog81

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x10 90kg
1x9 100kg

B 2x12 35kg DB Bench

C1 4x12 35kg DB Single arm row
C2 4x5 +10kg Pull_ups

D1 4x12 22.5kg DB Curls
D2 4x12 plate14 tricep pulldown