I don't know what I'm doing but I know what I've done

First time in the gym in 3 weeks. Chest infection became pneumonia and was sent to A&E. Gas tank has been emptied so I'm not gonna be ready to do the IIRC in January. Well, I could and be nowhere near where I should be and be annoyed.

C2: 3,000m very easy
Back Extensions: 3 sets
Lat Pulldowns: 3 sets
Chest Press: 3 sets
Leg Extensions: 3 sets
One-arm Cable Rows: 3 sets
Tricep Extensions: 3 sets

All fairly light. Time will tell if any of that was a good idea.

C2: 2 x 6-mins w/ 3-min rests @ 1.51.7/500m

Rate was 3s per 500m slower on the second interval #gastank

C2: 3 x 4-mins w/ 2-min rests
Box Squat: 4 WS
Tricep Pushdowns: 4 WS
Chest-supported DB Rows: 4 WS
Lateral Raises: 4 WS

Think I'd managed to convince myself the gas tank would recover a lot quicker than it is. Fingers crossed it's not too much longer though.

Squats felt strong. Stronger than they should.

Bench: Worked up to single @9, then 3 sets @9 with 85% to set
Pull Ups: AMRAP in 10 mins
Tricep Kickbacks: 4 WS
DB Curls: 4 WS
Leg Extensions: 4 WS

Hamstrings still in bits after box squats the other day

C2: 3 x 4-mins @ 1.53.0
Box squats: 4 WS
Lat Pulldowns: 4 WS
Chest Press: 4 WS 

Combo of not getting to train much and underestimating the recovery of the gas tank after pneumonia...so I'm just gonna train and get there when I get there.

Box squats were my heaviest yet, which was a surprise given how my quads were off the C2.

C2: 3 x 4-min @ 1.52.7 
Chest Press: 4 WS 
Lat Pullovers: 5 WS
Leg Press: 4 WS

Heart rate told one story and my lungs told another on the C2. Just gotta keep plugging away until the lungs come back to where the heart is.

27/12/24

C2: 3 x 4-mins @ 1.51.8
Lat Pulldown: 4 WS (10-12)
Seated Hip Abduction: 4 WS (15-18)
Fixed Incline Bench: 4 WS  (10-15)
Leg Extensions: 4 WS  (15-18)

Instead of trying to row at a pace I think I should be able to, I'll just try bring the average pace down a little each time just to create the mentality that it's getting better and not to consider how far off my peak in October.

C2: 5,000m keeping HR < 90% (2:00/500m)
Pull Ups: 10 mins AMRAP
BB OHP: 4 WS  (40 x 10, 8, 8, 8)
Leg Extensions: 5 WS (35 x 5 x 15)
Lateral Raises: 5 WS

C2: 3 x 4-mins @ 1.51.6 
EZ Bar Skullcrushers: 4 WS

Quick lunchtime sesh. Will keep bringing 500m rate down before adding another round in and then get to where I started my last proper training block.

C2: 5,000m based keeping HR < 90 %(1:58.8/500m)
Lateral Raises: 5 WS 

C2: 6 x 2-mins @ 1.51.1 
Lat Pullovers: 5 WS 

Box Squat: 6 WS 
DB Tricep Extensions: 6 WS 
Lateral Raises: 4 WS  (14 x 12-15)

Lunchtime sesh so made the most of the half hour. Pushed on with the box squats. Felt stronger than doing them after the C2. Quelle surprise.

C2: 3 x 4-mins @ 1.49.3  [2.44>Z5 ~ 7.51> Z4]
Lat Pulldown: 4 WS  (10-12)
Hip Thrusts: 4 WS  (8-10)
Pec Deck: 4 WS (12-15)
SL Hamstring Curls: 4 WS e/s  (10-12)
DB Tricep Extensions: 4 WS  (12-15)

Getting closer to where I was. Need to see similar progression with the next 5 interval sessions and I might be ready to get into the main training block.

Split Squats: 4 WS
Pull Ups: 8 WS 
Chest Press: 4 WS 

10-yo pointed out my left quads - the bionic hip side - was less gain-tastic than my right so back to single leg work

C2: 2 x 6-mins @ 1.51.0 
Bench: 4 WS 
Lat Pulldown: 4 WS 
Leg Extensions: 4 WS 
Tricep Pushdowns: 4 WS

Back has been at me...muscular. Gonna go get an MRI done to make sure cos doc sent me to physio and it hasn't really helped. Left my shoulder injury too long and that wasn't helpful so just want to rule out anything.