Incline Bench: 4 WS (Pull Ups: 5 sets of 5 to top set @ +25kg x 4 , BWx20Tricep Pushdown: 3 WS
Short lunch sesh. Football this evening.
C2: 3 x 4-mins (2-min rests) @ 1:50.7Seated High Row: 4 WS DB Bench: 4 WS Upright Rows: 5 WS Reverse Wrist Curls: 4 WS Lat Pulldowns: 5 WSIncline Bench: 4 WS Tricep Pushdown: 4 WS e/s
Rowing rate was only 1.1s off what I was at before I stopped for 2 months. Wasn't great then but at least not far off. Easing back into to see how the back likes it. MRI today
SL Leg Press: 4 WS e/s Hip Abduction: 4 WS Leg Extensions: 4 WS e/s Nordic Curls: 4 WS
Haven't barbell benched much lately until a couple of recent sessions where I started doing what was in the start of a programme on the basis that 100kg was the max. Not entirely sure what I could actually max.
Incline DB Bench: 4 WS (9, 9, 9, 9)DB CS Row: 4 WS (35s x 10, 10, 10, 12)Lat Pulldowns: 4 WS (80 x 12, 12, 12, 13)Standing Chest Press (NG): 4 WS (+50 x 12, 12, 12,
Football later.
what are you benching these days?
C2: 5 x 1,000m (2-min rests) @ 1.52.7/500mBW Pull Ups: 6 WS Upright Rows: 6 WS Seated Rows: 4 WS
Haven't been on the erg since January. Possibly should continue to rest the back but got impatient and MRI next week. Felt ok during the pieces. Thought a pace of 1:55-2:00/500m would be realistic but was comfortable enough at 1:52.7. If nothing else, the gas tank is ok. Return to football probably helped.
Bench: 4 WSLat Pulldowns: 4 WS Lateral Raises: 4 WS Leg Press: 4 WS Pec Deck (plated): 4 WS Hip Thrusts: 4 WS
Weighted Pull Ups: Sets of 5 to max set of 3-5 @ 25kg x 4, BWx19Incline Bench: 4 WS Leg Extensions: 4 WS e/s Nordic Curls: 4 WS Hip Abduction: 4 WS Pec Deck: 4 WS
Hip Thrusts: 4 WS Seated Rows: 4 WS Upright Rows: 4 WS EZ Bar OH Tricep Extension: 4 WS Hammer Curls: 4 WS
Pull Ups: 10 mins AMRAPBench: 4 WS Upright Rows: 4 WS Hanging Leg Raises: 4 WS Plate-loaded Seated Row: 4 WS
The new Flyefit being closer is handy for when I need to get a sesh in during lunchtime. More time to use. Place is verrrry quiet at lunch as well.
Leg Extensions: 4 WS Seated Low Row: 4 WS Standing Chest Press: 4 WSSL Leg Press: 4 WSNordic Curls: 4 WS Seated Rows: 4 WS Incline Bench: 4 WS Hip Abduction: 4 WSHip Adduction: 4 WS
Tried the new Flyefit here cos it's a shorter walk than the gym I use. Great selection of kit for legs. Will check it out for a bit. Only a couple of rowers that are out of bounds during some classes, which is shíte
Weighted Pull Ups: Sets of 5 to max set of 3-5 @ +25kg x 4 , BWx18Upright Rows: 4 WS x 12-15 EZ Bar OH Tricep Extension: 4 WS x 12-15
No legs - football later. Pull-ups as strong as they've ever been.
Leg Extensions: 4 WS e/s Hip Thrusts: 4 WSSeated Rows: 4 WS Chest Press: 4 WS Reverse Flys: 4 WS DB Shrugs: 4 WSNG Front Raises: 4 WS Wrist Curls: 4 WSSL Hamstring Curls: 4 WS e/sLat Pullovers: 4 WS
Back with the doc earlier...MRi being teed up for the back since the issue hasn't gone away. Was stiff for too long on Saturday after football Friday night so just wants to rule things out.
Weighted Pull Ups: Sets of 5 to max set of 3-5 @ +20kg x5, BWx18Chest Press: 4 WS T-Bar Rows: 4 WS Lateral Raises: 4 WS
Lunchtime. Football this evening so didn't do anything leg related.
Hip Thrusts: 4 WS Seated Row: 4 WS Chest Press: 4 WS Upright Rows: 4 WS EZ Bar OH Tricep Extension: 4 WS Calf Raises: 4 WS Pull Ups: 5 WS DB Curls: 4 WS
Sick arm pump at the end of the upright rows/tricep extension superset.
SL 45-deg Leg Press: 4 WS SL Seated Hip Abduction: 4 WS e/s Seated Hip Adduction: 4 WS DB Incline Bench: 4 WS Low Rows: 4 WSUpright Rows: 4 WS
Extra hip stuff. Need to break out the bands and do a lot more at home
Oh, it's all good. Back playing a bit of football as well. When I sprint, sometimes it feels a bit like the small stabilisers in there need more work (MOAR CLAMS) and mentally, cutting back hard off my left foot, I'm not as quick but that's cos I'm only just back playing so need time to remember my hip is fine.
But all the day to day stuff, its like it should be and it's like I never had a hip issue. But I do appreciate the fact that a lot of those day-to-day things were more...challenging. I used to have to stand and watch the kids play in the garden. Couldn't join in cos it was just going to make it pretty sore...and the baseline was a normalised level of sore.
Chest Press: 4 WS Pull Ups: 6 WS OH Tricep Extension: 4 WS Upright Rows: 4 WS Leg Press: 3 WS Hip Thrusts: 3 WS
Whatever about training, how is day to day stuff with the hip?
RDLs: 4 WS T-Bar Rows: 4 WS Seated Chest Press: 4 WS Leg Extensions: 4 WS
That's 30 sessions so far in 2025. Evening time is getting squeezed with football, the kids' sports etc. but making the most of lunch slots
DB Bench: 4 WS Shrugs: 4 WS Pull Ups: 10 mins AMRAP 45-deg Leg Press: 4 WS Lateral Raises: 4 WS
Was a little inconsistent with push path on DB bench and it cost me on set with 40s but 4 sets with 35s were better than before. Threw in shrugs between sets.
Must bring the belt for a few weeks of weighted pull ups now.
SL 45-deg Leg Press: 4 WS NG Chest Press: 4 WS DB CS Rows: 4 WS Lateral Raises: 4 WS
DB Bench: 5 x 5Pull Ups: 6 WS OH Tricep Extensions: 4 WS Seated Low Row: 4 WS Split Squat: 4 WSPec Deck: 4 WS Seated Calf Raises: 4 WS
DB OHP: 4 WS 45-deg Leg Press: 4 WS Pull Ups: 4 WS Tricep Pushdowns: 4 WS (4 x 15/12)
Lots of reps on the leg press. Sick pump
DB Bench: 4 WS Lat Pulldowns: 4 WS Hamstring Curls: 4 WS DB Skull Crushers: 4 WS Lateral Raises: 4 WS
DB bench heading back towards the good old days
DB Chest-supported Row: 4 WS Incline DB Press: 4 WS Pull Ups: 4 WS Leg Extensions: 4 WS
Lat Pulldowns: 4 WS Chest Press: 4 WS Leg Press: 4 WS Tricep Extensions: 4 WS
DB OHP: 4 WS Seated Low Rows: 4 WS Hamstring Curls: 4 WS
Quick lunchtime sesh between meetings
Bench: 4 WS Leg Press: 4 WS T-Bar Row: 4 WS Lateral Raises: 4 WS
Football this evening. Didn't warm up...adductors in bits
