Week of Monday 10082020

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.

Leave a Reply

Your email address will not be published. Required fields are marked *