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

4/3/2026

Air Bike: 10 mins, 203 kcals (@ 20.3 kcals/min)
Seal Row: 4 WS
Tricep Pushdown: 5 WS
Hip Abduction: 4 WS
Hip Adduction: 4 WS
Upright Rows: 4 WS

Was feeling a bit better but might have used everything on the air bike. Spaghetti legs after.

8/3/2026

C2: Bleep test - EMOM, row 100m, rest for the remainder of the minute, row 110m and rest for the remainder of the minute, row 120m and rest etc. Go until you can't complete the distance within the 60s
Bench: 5 WS (87.5kg)
Low Rows: 4 WS
Back Extension Iso Holds: 4 WS (60s holds)
Hamstring Curls: 4 WS

Probably wasn't the best thing to do on the C2 given it's been months on it but the back twinges the days after mean that maybe I just need to avoid it. FFS.

12/3/2026

Air Bike: 15 mins, 288 kcals (PR)
Incline Bench: 4 WS (72.5kg)
DB Curls: 4 WS (17.5s)
Back Extension Iso Holds: 4 WS (60s holds)
Single Arm Lat Pulldowns: 4 WS

Closest I've felt to puking on the air bike….the last minute was wondering which way I'd pull the hoodie to catch it. Edging closer to the arbitrary target of 300 kcals in 15 mins

17/3/2026

Air Bike: 300 kcals, 16:21
DB Bench: 4 WS
Lat Pulldowns: 4 WS
Cable Upright Rows: 4 WS
Seated Hamstring Curls: 4 WS
Ab Rollouts: 4 WS

I probably should be pushing it harder where the target is 300 kcals - probably gave myself a pass on this one before now on the basis that it was a longer push so I wouldn't be expected to hit the same rate as a 15-minute piece. But I should be able to dip under the 16 minutes.

23/3/2026

Air Bike: 300 kcals, 15:52 (18.9/min)
Incline Bench: 4 WS (72.5kg) + dropset
Nordic Curls: 4 WS
Low Rows: 4 WS
Upright Rows: 4 WS

Better pace on the air bike

29/3/2026

Air Bike: 15 mins moderate
Bench: Single @9, 70% x 3 @9
Leg Extensions: 4 WS
Low Rows: 4 WS

Head cold so didn't overly push anything

1/4/2026

Front Squat: 4 WS (80kg x 12)
Hanging Leg Raises: 4 WS
OH Cable Tricep Extensions: 4 WS
Low Rows: 4 WS
Hip Abduction: 4 WS
Hip Adduction: 4 WS