Category: Workout Diary

Birthday week! Hit the big 46 this week well a couple of weeks ago now as between birthday and moving house I’ve been tardy at maintaining the blog).

Bit of variety as spent a few days working and chilling at a hotel / spa with a pretty decent gym. They even had a barbell and squat rack, although I did manage to max out the weights they had available 😉

Still managing to gain strength and resilience despite age and stress so very happy with progress. Focussing on the right goals and remembering to warm up are key to progress and remaining injury free tough wood!).

Week Commencing Monday 10/08/2020

Monday

5* 10 barbell row + 12 shrugs @70kg.  (lean slightly forward on shrugs, holding shoulder blades back to work the upper back as well as traps)

120 press ups

120 on bench crunches

120 squats

120 lying leg raises

120 lunges

30 of each 4 times

Tuesday

12 mins stationary bike

3*10 dumbbell shoulder press @26kg (heaviest dumbbells at gym I was in)

4*10 lateral raises @10kg

4*10 cable flies @21kg

4*10 shoulder – raise in front, lower lateral / repeat in reverse

Kicked a punchbag a few times 🙂

Wednesday

25 mins stationary bike

Back squat 3*5@120kg + 3*3 tempo pause squat @90kg – 3 seconds down, 3 second pause, drive up.  (bare feet, no belt or knee sleeves)

3*10 bicep curls @30kg

4*10 tricep rope push downs

500m Max effort ski erg – 1:38

Thursday

Birthday #46…

Friday

Birthday recovery 🙂

Saturday

Rest day – 100% Daddy Daughter time 🙂

Sunday

Squat-Bench-Deadlift day – at nuffield as short on time

Squat – 3@120, 3@130, 3*2@140, 2*1@140 (missed second single 🙁 )

Bench – 5*3@110kg, 1*10@80kg

Deadlift – 5@140, 3@160, bailed on 170, 3*5@140kg

All in 1 hour 15 mins including warm up.  Felt a bit tired especially on the DLs.

Getting back into the cold showers. Either having a cold shower, or 30 seconds to a minute cold at the end of a not shower. Certainly wakes me up and makes me feel good, but seemingly a lot of health benefits to this as well. Will keep it up for a while to see if I notice any benefits on top of the immediate ‘wake up’.

Managed another Squat PB – focus on your goals really does pay off!

Monday

30 minutes easy assault bike before breakfast – max heart rate 130-135 – recovery not work pace!

Evening;

Superset Bench press and single arm kettlebell row.  Rows done unsupported – basically short lunge and lean forward keeping back tight – this works the lower back and core much better than when you lean on a bench or whatever.

Sets – 10@60kg bench press + 6*32kg rows each arm

7@80kg + 6*32kg rows each arm

5@100kg + 6*32kg rows each arm

5*5@104kg (Mira was using 24kg) + 6*32kg rows each arm after each set

Tuesday

20 minute pre breakfast jog

Easy day, felt tired.

Wednesday

Lunchtime – Assault bike Intervals. 5 mins warm up.  6 rounds 30s max effort, 90s slow.  5 mins cool down.  Ouch!

Evening – Shoulders – dumbbell press – 20@20kg, 20@30kg, 20@40kg, 18@50kg, 15@50kg

KB upright rows – 2*10@32kg KB (both hands), 2*10@16kg KB (each hand)

Side lat raises to finish – 3*20 – light but controlled

Pendulum lunges – new one for me 1*6 each lech with 16kg KB on the shoulder of ‘moving’ leg.  3*6@40kg sandbag – leg burner and great for the core!

Thursday

2*~30min bike rides.  Second 30 mins – nasal only breathing

Pull ups (palms facing away) – 5*10

Chin ups (palms facing towards) – 3*10

Friday

Mini yoga class with the podcast team (remote of course)

5*10 strict toes to bar

Pause deadlift – pause at a couple of inches off the ground – then complete the lift.

5*60,60,100kg 3*5@120kg

5*5 barbell row – tempe – 3 -1-3 (3 seconds up, pause, 2 down) @60kg

Saturday

Rest day – 100% Daddy Daughter time 🙂

Sunday

Back squat – work up to a max single

Warm up – Kang squats @20 and 40kg.

Squats – 10@60, 5@80, 5@100, 3@115, 2@125, 2@135, 1@145, 1@155kg – PB 🙂  need to work on posture a little – too upright on the way down and upper back rounded a bit on the way up.

Back off sets – 3*3 pause squats @120kg

Was feeling a bit battered this week so lighter week in terms of volume to allow me to recover. Ended the week with a solid 5 rep max PB on the squat so doing something right!

Sometimes even when you want to hit it hard you have to listen to your body and rest / ease back slightly. Your body will thank you in the long run, and your progress will actually be quicker – rest and some progress is WAY faster than injury and going backwards.

Consistency. Resilience. Progress.

Monday

60 minutes steady assault bike – recovery / chill time.

Mini circuit of crunches / leg raises / superman / hollow hold

Tuesday

3*30 minute bike ride

Dumbbell shoulder press 4*5, 1*10 all at 60lb dumbells

Wednesday

Bench press 5*5@100kg

Incline Dumbbell press 4*10@60lb dumbbells

Thursday

2 rounds; 10 strict toes to bar – 10 cross body knee raises – 10 leg raises

Friday

Deadlifts 5*5

150-160-160(4 reps)-150-150kg  Back feeling a little tight so listened to my body and backed off slightly.

Barbell rows all @60kg

10 supinated grip horizontal back

10 pronated grip horizontal back

20 shrugs

10 supinated grip 45 degree back

10 pronated grip 45 degree back

20 shrugs

Saturday

Rest day – 100% Daddy Daughter time 🙂

Sunday

Afternoon;

3*20 bar dips at the park.

Evening;

Work to a 5 rep rep max – 5@140kg – last rep was a bit sketchy but pleased with this

5*3@120kg – working on speed and form

Another week, another set of workouts 🙂 playing catch up for the last months, then we’ll be down to one weekly workouts post, along with a post or two about security, people and resilience etc.

This will hopefully work well, and will allow me to be much more authentic and a broad range of the things I want to talk about will all be in one place! I hope you enjoy the ride.

Monday

2*~30 minute bike rides

Bench press 5*2@110kg

4*

10 incline press ups

10 decline press ups

10 diamond press ups

10 tricep extensions

Tuesday

Pre Breakfast;

30-20-10

KB swings – Squats – Burpees – Situps

Evening;

Strict handstand press ups 5*10

Arnold Shoulder press 6*8

Shoulder accessories

Wednesday

Deadlift 5*5@150kg

Good mornings 5*7@50kg

Thursday

Assault bike 35 seconds work, 25 seconds rest 35 rounds (35 minutes work)

Friday

5*10 strict toes to bar

5*10 pull ups

6*10 barbell rows – alternate pronated and supinated grip

Saturday

Rest day – 100% Daddy Daughter time 🙂

Sunday

Squats 5*5 @130kg

80 lunges unbroken

Always warm up. General warm up to raise the heart rate and prep the body for work, then specific warm up for the body parts and movement patterns you’ll be hitting in the workout.

Always cool down. Ease off with some slow cycling / walking and some stretching / mobility.

For this blog I’m only listing the main lifts and top weights – Assume I’ve warmed up and done some warm up sets before I hit these weights. You should do the same. Plus remember it’s always form first – only move weights you can do so safely.

Monday

Pull Ups – accumulate 60 reps

Bicep curls 4*10@40kg (barbell)

Core Finisher

Tuesday

3*30 minute cycle rides

Wednesday

Deadlift 5*7@140kg

Pendlay row 5*5@90kg

40kg sandbag lunges 3*16

Weighted walk

Thursday

Strict press 10*3@60kg

Upright row 4*6@40kg

Shoulder accessories

4*10 strict toes to bar

Friday

Assault bike 10 min steady

30 seconds max effort, 2 mins rest *7

5 min cool down

5 minute AMRAP

40kg sandbag throw over shoulder

61!

Saturday

Rest day – 100% Daddy Daughter time 🙂

Sunday

Tempo Pause Squats 5*3@125kg – 3 seconds down, 3 seconds pause at the bottom, drive up.

80 unbroken lunges

Hour walk