Accountability

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

narwog81

A1 Deadlift
1x10 60kg
4x10 100kg

A2 4x10 15kg weighted sit-ups

B1 4x10 80kg BB Squat
B2 4x10 plate15 ab pull-down

Tabata row - 810 m

narwog81

A 4x10 85kg Bench

B 4x10 50kg BB Military Press

C 4x10 BW Pullups

D1 4x12 22.5kg DB Curls
D2 4x12 plate14 tricep pull-downs

narwog81

30min easy run

narwog81

A1 Deadlift
1x10 60kg
4x10 100kg

A2 4x30 BW push-ups

B1 4x10 90kg BB Squat
B2 4x15 15kg weighted sit-ups

Tabata row - 829m

narwog81

45min easy run

Bench Press

4x3 100kg
1x2 110kg

Chest & Shoulder pressing

narwog81

A Bench
1x10 60kg
1x10 70kg
1x10 80kg
1x10 90kg
1x6 100kg

B 2x15 30kg DB Bench

C 4x12 80kg BB bent over row

D1 4x10 22.5kg DB Curls
D2 4x12 25kg tricep pulldown

narwog81

6km run - 30.45

Avg Pace - 5.08

narwog81

5km run - 24.10

Avg Pace - 4.50

narwog81

A1 Deadlift
1x10 60kg
3x8 110kg

A2 4x35 BW push-ups

B1 3x6 100kg BB Squat
B2 3x15 15kg weighted sit-ups

Tabata row - 836m

narwog81

6km run - 28.19

Avg Pace - 4.43