Can I come too

19 05 week 2

Leg Press
77kg 4x12

Dips
Something 5x12 7 rpe
5x12
Used the really thick band coudlnt find lighter ones. Was a bit easy

Lying Leg Curl
3 x 12-15
41kg x 15, 12, 11

Seated DB OH Press
3 x 10-12
7.5kg x 12, 12, 12

Rear Delt Fly
2.5 3 x 12-15 no thx

Jogging: half of w4d3 since i had just enough time before spinning started

Spinning... Egypt Trip AGAIN

Good day
Steak and hashbrowns for dins

Jogging c25k w5d2

Spinning

Drank a lot on Thursday. On an empty stomach. Suffice it to say there was no exercise done since and i will take it easy

04 06 week 4 attempt 2

Squat - High Bar Tempo @320
5 x 8, 6 RPE
50kg
Rpe 9.5
Ok maybe less

Tempo RDL - @410
50kg 4x10

Chest Press Machine
3x3/fail Set 1 target = 8 - 15
Skipped this

DB Flys
3x3/fail Set 1 target = 8 - 15
10kg x 15, 12, 12

Row of choice
3x12 7 RPE
25kg


Attempted jog on treadmill but legs were like lead, got less than 10 mins in
Waited til 9pm then out in the rain
About 2.8km in 21 mins
I really would like 35min or less 5k on the race day

coach suggested i sprained my finger on purpose so i could just do leg extensions
it's much better today, no tenderness on touching, and i can flex the hand and grip again. i'll do leg machines tomorrow then see where we are next tuesday. probs ok for squats and avoid rdls

today:
3km jog in 20-21 mins. then a 1-2min break then 1km in 6:06... including a break in the middle for me to huff and puff because 500m in 2:30 is very fast for me
recovery after that 1km was very fast so i think i'm well able and just need to push it more

11 06 week 4 attempt 3

Squat - High Bar Tempo @320
5 x 8, 6 RPE
55kg

Good mornings
(to sub for RDLs this week)
20kg x8
30kg 4x10

Chest Press Machine
3x3/fail Set 1 target = 8 - 15
42.5kg x10, 10
(thought it was 32.5)
35kg x 10

Triceps press
35kg 3x10


Skipped the flys and rows

today: a stupidly slow jog of 2.7km
i did switch to walking up the hills

oh well. i think i just need to push it, i could have gone out and done it again like
who knows. i'm afraid of this 5k i said i'd do with the lads next week!

Soccer
Realised afterwards i didnt need a goal break at all today. And i was tearing up and down. Progress

But also blister :mad: i wanted to get a last run in tomorrow night

21 06 week 4 repeat

Bit of a mix and match due to stuff not being available

Chest Press Machine
3x3/fail Set 1 target = 8 - 15
37.5kg x 12, 10, 10

Tempo Bench @320
40kg 5x6

Leg extensions busy

Triceps press
40kg 3x10

Leg Extension
4x 3/fail Set 1 target = 8 - 15
45kg 3x10

Good mornings
20kg x6
40 5x6 6rpe

started bridge to 10km. then just kept going at the end, albeit slowly.
1 hour jog.
about 7 - 7.5km since i made a hames of the fitbit tracking kept turning it off by accident
will decide in morning if i'm gymming tomorrow or weds

Spinning yesterday. New Trip
Never thought I'd say it but prefer the old one

Didnt go for a run, too ded

Sunday: continued the deload

Yesterday: started day 1 of the next week of the bridge to 10km plan. Cut it short since it was getting late but did 5km anyway

Today: new block week 1
02 07 block 2 week 1

Squat - High Bar Tempo @320
55 5x6 7 RPE


Tempo RDL - @410
55 4x 8 7 RPE

DB Flys
10 3x 3/fail
Set 1 target = 8 - 15
12 10 12

Row of choice
30 3x12 7 RPE

09 07 block 2 week 1 day 2 repeat

Tempo Bench
42.5 5x6
Dropped to 40kg for last two


Block Pull
90 5x5 - couldn't get near these

Lat pd
X36
40kg 3x12


Leg Extension
47.5 4 x 3/fail
4x13

09 07 block 2 week 1 repeat day 3
Yesterday

Block Pulls from day 2
90kg 5x5 x

Leg Press
75 4x10

Lying Leg Curl: normal leg curl today
3x12 50kg

Seated DB OH Press
3 x 10 9kg

Rear Delt Fly
3x10

10km jog. Recorded 1:13 so probs about 1:15-16 total time including some 30s rests and stretches.

Supposed to squat tomorrow #prayforme


Over the moon to finally hit 10k again

17 07 week 2 day 2

tempo bench
42.5 5x6

block pulls
100 5x5

leg extension
50 4x14

will do push ups later. didnt do the lat pulldowns
legs are fine and all, was exhauuuuusted yesterday though

No i'll be just back from hols for the November one so probs not a good plan. Luke said there's an inhouse one in dec so that'll be it for me this year i reckon

Morning : 3.5km jog
Slept v badly with the heat so it wasn't fun

Afternoon:
09 07 block 2 week 2 day 3

Leg Press
90 4x10
Dips
5x10 - 40kg

Lying Leg Curl: normal leg curl today again
3x12 55kg

Seated DB OH Press
3 x 14 9kg
V hard today

Rear Delt Fly
3x10
Did rows instead 30kg 3x9

too lazy to log this week

tempo squats are up to 65kg
block pulls 90-100kg
looooads of accessory stuff.

light week next week thank goodness... then i might get to do some heavy squats again as i said i miss them

Light week. How light? One easy workout
Fite me
Short jog this evening. The rain and puddles got the best of me

31 08 block 3 day 2

Tempo Bench - @320
35 5x5 7 RPE
Bit light but decided to go light to be safe

Deadlift - Comp m
1x1 6 RPE
20 x5
60 x3
80 x2
95 x1
110kg x1 grand

Deadlift - Comp
5x4 76%
100kg 5x4

Assisted Pull-Up or Lat Pulldown * 40 8 RPE
Lat machines busy

Push-Ups * 40 8 RPE
I'll do these later

Leg Extension 4 x 3/fail Set 1 target = 6 - 12
45kg x 18, 14, 13,
Too easy go 55 next week...

Grand stuff altogether
Hope to be back running next week, i have a 10k to get a better time for

did some intervals outside.
was happy with my fastest pace then logged on to the interwebs and saw friends running marathons at a faster pace.

ah well... i'm trying

06 09 week2 d1

Squat - Comp
87.5 x1 x
80 4x5 4,4,4,3
75 x 3
Stuck w weight this time instead of dropping it but was v hard. I was going pretty slowly on the reps t focus on weight distribution and heels s that made it a bit harder

Tempo RDL - @310
50 4x6

DB Bench
15 3x 2/fail 12, 10

DB Flys
10 3x 3/fail 8, 8

Rows volunteered as tribute this time


No sugar September is continuing successfully. I am doing it to reset the tastebuds more than anything else, but the whole "stable blood sugar = no cravings" is very true. We'll see how the month goes but i might keep it up a bit longer

08 09 w2d3

Squat - Comp Tempo @310
60 4x10
Not a chance, doing 4x6 again


Bench - Comp
52.5 x1
45 4x4

Dips
-44 5x10
3 sets only ss w leg curl

Lying Leg Curl
3 x 8-12 , 50kg
Seated

Rear Delt Fly
2.5 3x12

Did full push ups instead of cheater ones

7km jog
8 weeks to do a 10km and not make a show of myself so better get the runs in

I'll be honest, i was so wrecked after yesterday i was half expecting to only manage 1 km