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Gradually building intensity, will probably get close to 100% tomorrow with some back stuff
[B]21st May [U]Legs Workout[/U] 81.1kg[/B]
Barbell Low Bar Back Squat 80kg 6,6,6
Barbell Stiff Leg Deadlift 100kg 6,6,6
Barbell Front Squat 40kg 4,4,6
Barbell Lunge 30kg 5,5,5
Leg Press 120 kg 5,5,5
Calf Press 120kg 10,10,10
Decent
[B]22nd May [U]Pull Workout[/U] 81.5kg[/B]
Pullups 12,8,7
Dumbbell Row 50kg 5,4,4
Dumbbell Shrugs 50kg 8,8,8 (these completely cooked my forearms, definitely need to stick with it to build additional grip strength)
EZ Bar Bicep Curl 33kg 8,7,6
Cable Row 59kg 10,10,10
Dumbbell Hammer Curl 15kg 8,7,6
Mixed Grip Barbell Shrugs 100kg 15
Supinated Grip Lat Pulldown 56kg 8,8,8
[B]24th May [U]Push Workout[/U] 81.8kg[/B]
Barbell Bench Press
20kg 15
60kg 6
80kg 3
90kg 1
105kg 1,1,1 (these didn’t feel great, first time I’ve benched above 100kg in quite a while, probably just need to acclimatise a little bit. I’ll give it another crack this week)
Dips 12,8,8
Dumbbell Seated Shoulder Press 20kg 6,6,6
Incline Barbell Bench Press 50kg 7,7,7
EZ Bar Skull Crushers 30kg 6,5,5
Dumbbell Lateral Raise 10kg 10,10,8
Dumbbell Bench Press 25kg 8,8,6
Pretty good workout overall
[B]25th May [U]Cardio Workout[/U] 81.6kg[/B]
420 calories burnt
29:35 duration
Heart rate average - 156
Heart rate max - 189
2km treadmill run in 9:06 (pace 4:32 p/km)
3km bike in 6:00 (7/30 resistance)
Tabata HIIT on Cross Trainer 730m in 4:00 (25/25 resistance)
Went harder on the treadmill which meant I had slightly less in the tank for tabata at the end, still a good session overall
[B]26th May [U]Legs Workout[/U] 81.2kg[/B]
Barbell Low Bar Back Squat (beltless)
20kg 12
60kg 6
80kg 3
90kg 1
100kg 1
110kg 1 (felt really strong on 110kg, was sure I had 125kg or 130kg in me)
120kg 1,1,1 (these felt heavy af so I didn't push it any further, gonna put my belt and sleeves on for next legs session though and see how heavy I can go)
80kg 6,6,6
Barbell Stiff Leg Deadlift 120kg 6,6,6
Barbell Lunge 50kg 4,4,4
Leg Press 120kg 6,6,6 (normally can punch out 10x3 of these no problem but was totally gassed today... weird)
Calf Press 140kg 10,10,10
Exercise Ball Crunch 10,10,10
[B]27th May [U]Cardio Workout[/U] 80.8kg[/B]
400m Swim
First swim I've done in about 10 years, was totally gassed after this swim... but I did have a pretty sick back pump
Woke up this morning with the urge to Sumo Deadlift, haven't lifted sumo in ages but it went well.
There was a few other hiccups with my workout, grip strength a bit fried but I found ways around it.
[B]28th May [U]Pull Workout[/U] 81.3kg[/B]
Mixed Grip Barbell Sumo Deadlift (beltless)
60kg 5
100kg 3
140kg 2
160kg 1
180kg 1
190kg 1 (this was a bit of a grind, but not too bad, not a bad effort for my first sumo deadlift in 2 years)
Pullups 16,8,7
Dumbbell Row 50kg 5 (forearm/grip strength fried)
Mixed Grip Barbell Row
100kg 2 (lol these were way too heavy, not sure what I was thinking)
80kg 5,5
Mixed Grip Barbell Shrugs 140kg 8,6,6 (grip was a bit dicey on these too, even with the mixed grip)
EZ Bar Bicep Curl 38kg 7,5,5
Mixed Grip Cable Row 68kg 8,8,8
Dumbbell Hammer Curl 17.5kg 9,5,5 (these gave me a pretty crazy pump)
Neutral Grip Chins 8,6,6
A few hiccups but a great workout in the end
[B]29th May [U]Push Workout[/U] 80.8kg[/B]
Barbell Bench Press (belted)
20kg 10
60kg 6
80kg 3
90kg 1
100kg 1
105kg 2,1,1 (these felt much better than last week, good to get 2 reps out)
Incline Barbell Bench Press 60kg 7,6,6
Dips 15,7,7
Dumbbell Lateral Raise 10kg 11,10,9
EZ Bar Skull Crushers 30kg 6,5,5
Dumbbell Bench Press 25kg 10,7,5
Cable Cross Overs 18kg 8,7,7
Good workout
Great weather for a run today in Adelaide, run was much faster than last time too :)
[B]30th May [U]Cardio Workout[/U][/B]
471 calories burnt
27:05 duration
Heart rate average - 175
Heart rate max - 195
Distance - 5.19km
Pace - 5:12 min/km
[B]31st May [U]Legs Workout[/U] 81.9kg[/B]
Barbell Low Bar Back Squat (belt and knee sleeves)
20kg 10
60kg 6
80kg 3
100kg 2
120kg 1
125kg 1
130kg 1 (I had hoped to get up to 135kg but this was definitely my 1RM, was quite a grind on the way up)
100kg 4,3,3
Barbell Front Squat 60kg 6,6,6 (kept the belt and sleeves on for these)
Barbell Stiff Leg Deadlift 130kg 4,4,3 (belt on)
Barbell Lunge 30kg 4,4,4
Calf Press 140kg 12,12,12
Exercise Ball Crunch 12,12,12
[B]2nd June [U]Pull Workout[/U] 81.8kg[/B]
Mixed Grip Barbell Sumo Deadlift (belt on)
60kg 10
100kg 6
140kg 2
180kg 1
200kg X got this about 75% of the way up
Pullups 16,8,7
Mixed Grip Barbell Row 90kg 5 80kg 5,5
Mixed Grip Barbell Shrugs 140kg 10,8,8
EZ Bar Bicep Curl 40.5kg 6,5,4
Mixed Grip Cable Row 68kg 8,8,8
Dumbbell Hammer Curl 17.5kg 10,7,4
Supinated Grip Lat Pulldown 56kg 8,8,8
Decided to give this a go after seeing it on Instagram, ended up hitting 17 reps at 75kg (70% of 1RM) which seems like pretty good going. Probably could’ve got to 20 if I had taken a bit longer and had the confidence of a spotter.
[IMG]https://uploads.tapatalk-cdn.com/20210603/9b5d2c632537fd4742a3a328eac5d7a9.jpg[/IMG]
[B]3rd June [U]Push Workout[/U] 81.4kg[/B]
Barbell Bench Press
20kg 10
60kg 6
80kg 1
97.5kg 1 (90% 1RM)
75kg 17,9,6 (70% 1RM)
Dips 7,7,7
Incline Barbell Bench Press 50kg 7,7,7
Dumbbell Lateral Raise 10kg 12,9,8
Cable Tricep Pushdown 23kg 16,12,9
Cable Cross Overs 18kg 10,8,8
[B]4th June [U]Cardio Workout[/U] 80.8kg[/B]
433 calories burnt
34:15 duration
Heart rate average - 148
Heart rate max - 184
500m Concept 2 Row in 1:42 (10/10 resistance)
My lungs were cooked after this, my 2km treadmill run was way harder (and slower) than normal
2km treadmill run in 12:00 (pace 6:00 p/km)
Tabata HIIT on Cross Trainer 770m in 4:00 (25/25 resistance)
Good session overall, will keep hitting the rower and maybe build up to 1000m
Tried the 90% 1RM post-activation potentiation again today. Only managed 10 reps instead of the 17 I got with the Bench Press, but that just probably speaks to the additional fatigue placed on the body during a Squat vs Bench
[B]5th June [U]Legs Workout[/U] 81.1kg[/B]
Barbell Low Bar Back Squat (raw)
20kg 10
60kg 3
80kg 1
90kg 1
100kg 1
112.5kg 1 (90% 1RM)
87.5kg 10,6,5 (70% 1RM)
Barbell Stiff Leg Deadlift 130kg 5,4,4
Barbell Front Squat 50kg 4,4,4
Barbell Lunge 50kg 3,3,1 (felt a twinge in my knee so pulled the pin after one rep on the final set)
Calf Press 140kg 12,12,12
Exercise Ball Crunch 12,12,12
[B]6th June [U]Pull Workout[/U] 80.8kg[/B]
Weighted Pullups +30kg 5,4,3
Dumbbell Row 50kg 5,5,5
Mixed Grip Barbell Shrugs 140kg 10,10,10
EZ Bar Bicep Curl 40.5kg 6,5,5
Mixed Grip Cable Row 68kg 10,10,10 (I was pretty cooked after these)
Dumbbell Hammer Curl 17.5kg 10,6,4
Supinated Grip Lat Pulldown 56kg 8,8,8
Haven't put this much volume into my triceps in a long time, felt good.
[B]8th June [U]Push Workout[/U] 81.1kg[/B]
Weighted Dips +40kg 3,2,2
Barbell Bench Press 60kg 15,12,9
Dumbbell Lateral Raise 12.5kg 7,6,6
Dumbbell Kickbacks 12.5kg 8,8,8
Incline Dumbbell Bench Press 17.5kg 12,12,11
EZ Bar Skull Crushers 30kg 4,4,4
Cable Cross Overs 18kg 10,9,8
Cable Tricep Pushdown 23kg 15,11,9
Bit slower than my last run but average heart rate was much lower too, just took it a bit easier.
[B]7th June [U]Cardio Workout[/U] 80.8kg[/B]
436 calories burnt
28:22 duration
Heart rate average - 164
Heart rate max - 194
Distance - 5.22km
Pace - 5:25 min/km
Haven't done a 20 rep set of squats for more than a month but these felt good this morning.
[B]9th June [U]Legs Workout[/U] 81.3kg[/B]
Barbell Low Bar Back Squat
20kg 20
40kg 10
60kg 5
70kg 20
Stiff Legged Deadlift 140kg 4,4,4
Barbell Lunge 50kg 3,3,3
Calf Press 130kg 15,15,13
Weighted Exercise Ball Crunch +5kg 10,10,9
Big refeed yesterday
[B]10th June [U]Pull Workout[/U] 82.1kg[/B]
Pullups 16,7,6
Dumbbell Row 45kg 6,6,6
Barbell Shrugs 100kg 12,12,12
EZ Bar Bicep Curl 33kg 10,6,6
Supinated Grip Lat Pulldown 50kg 10,10,10
Dumbbell Hammer Curl 17.5kg 10,6,6
[B]11th June [U]Cardio Workout[/U] 81.3kg[/B]
525m Swim
Bulk update
[B]12trh June [U]Push Workout[/U] 81.3kg[/B]
Barbell Bench Press
20kg 10
60kg 6
80kg 3
90kg 1
105kg 1 (didn't feel great at this weight so I took off 5kg)
100kg 1,1
Seated Barbell Press 50kg 6,5,5
Dips 19,9,9 (these felt real nice)
Dumbbell Lateral Raise 10kg 12,11,9
Dumbbell Bench Press 25kg 10,10,8
Barbell Upright Row 25kg 15,12,10
Front Plate Raise 20kg 5,5,5
Took on a bit of a tougher course around the Blue Lake in Mt Gambier
[B]13th June [U]Cardio Workout[/U][/B]
495 calories burnt
33:18 duration
Heart rate average - 161
Heart rate max - 179
Distance - 5.82km
Pace - 5:42 min/km
[B]15th June [U]Legs Workout[/U] 81.7kg[/B]
Barbell Low Bar Back Squat
20kg 20
60kg 6
80kg 3
100kg 4,3,3
Stiff Legged Deadlift 140kg 4,4,4
Barbell Lunge 40kg 5,5,5
Calf Press 100kg 15,15,15 (my calves and achilles are still a bit sore from the run on Saturday, so took it easy on the calf press this morning)
Weighted Exercise Ball Crunch +5kg 12,12,10
[B]16th June [U]Cardio Workout[/U] 81.6kg[/B]
339 calories burnt
30:31 duration
Heart rate average - 138
Heart rate max - 173
500m Concept 2 Row in 1:38.8 (10/10 resistance) (3 second PB)
[IMG]https://uploads.tapatalk-cdn.com/20210615/9378d38e6505ada1b2d1ea79a738a70d.jpg[/IMG]
2km treadmill run in 11:38 (pace 5:49 p/km) run was ok, the rower really takes it out of me but I was a bit quicker on the treadmill this time than 04/06
Tabata HIIT on Cross Trainer 710m in 4:00 (25/25 resistance) I had very little power left in me for this last section, took less recovery time between today and combined with the heavy squats and stiffies yesterday my legs were cooked.
So I have a theory that when I get down below 15% body fat, elevated cortisol becomes a huge impediment to further body fat loss. I think mixing in more deloading sessions will be extremely meritorious under these circumstances as it allows for the muscle sparing benefits of resistance training to still take effect without elevated cortisol as a side effect. We'll see how I go.
[B]17th June [U]Deloading Pull Workout[/U] 80.0kg[/B]
Barbell Deadlift 100kg 6,6,6
Lat Pulldown 56kg 6,6,6
Cable Row 49kg 6,6,6
Barbell Shrugs 80kg 6,6,6
EZ Bar Bicep Curl 20kg 6,6,6
[B]18th June [U]Deloading Push Workout[/U] 80.2kg[/B]
Barbell Bench Press 50kg 6,6,6
Incline Barbell Bench Press 40kg 6,6,6
Seated Dumbbell Press 12.5kg 6,6,6
EZ Bar Skull Crushers 20kg 6,6,6
Dumbbell Lateral Raise 7.5kg 6,6,6
[B]19th June [U]Deloading Legs Workout[/U] 80.5kg[/B]
Barbell Low Bar Back Squat 60kg 6,6,6
Barbell Stiff Legged Deadlift 60kg 6,6,6
Barbell Front Squat 30kg 6,6,6
Barbell Lunge 20kg 4,4,4
Calf Press 100kg 6,6,6
Exercise Ball Crunch 6,6,6
Very similar speed to my last time around this track but I did a mid run sprint through a strava segment which made the second half of the run a bit of a grind
[B]20th June [U]Cardio Workout[/U] 80.2kg[/B]
426 calories burnt
28:10 duration
Heart rate average - 163
Heart rate max - 185
Distance - 5.17km
Pace - 5:26 min/km
Sensational workout
[B]22nd June [U]Pull Workout[/U] 80.2kg[/B]
Mixed Grip Barbell Deadlift (with belt)
60kg 10
100kg 6
140kg 2
180kg 1
205kg 1 (moved very nicely, I feel like my stiff leg deads are translating to extra power in getting fully upright in a conventional deadlift rep)
140kg 6,6,6
Pullups 12,10,8
Mixed Grip Barbell Row 80kg 5,5,5
Mixed Grip Barbell Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 40.5kg 7,5,4
Mixed Grip Cable Row 59kg 8,8,8
Dumbbell Hammer Curl 17.5kg 10,6,5
I'm dropping keto for the next week or so to see how my body reacts to a more conventional bodybuilding diet.
So just to add a bit more detail on the above, been on pretty strict keto (a few cheat days) and strict intermittent fasting (16:8) since February 1st. As of today I'm going to move back to conventional eating window (breakfast, lunch and dinner), increase calories to 2000 and start eating carbs again and see how my body responds. planning on 150g carbs, 200g protein and 70g fat as my macronutrient breakdown but I'm most focused on hitting my protein goal, carbs and fats I'll be a little more flexible with.
Extra carbs seem to be helping, did some more post-activation potentiation training this morning but added 2.5kg to my 70% 1RM weight from last time
[QUOTE=NickelArse;1640035683]Decided to give this a go after seeing it on Instagram, ended up hitting 17 reps at 75kg (70% of 1RM) which seems like pretty good going. Probably could’ve got to 20 if I had taken a bit longer and had the confidence of a spotter.
[B]3rd June [U]Push Workout[/U] 81.4kg[/B]
Barbell Bench Press
20kg 10
60kg 6
80kg 1
97.5kg 1 (90% 1RM)
75kg 17,9,6 (70% 1RM)
Dips 7,7,7
Incline Barbell Bench Press 50kg 7,7,7
Dumbbell Lateral Raise 10kg 12,9,8
Cable Tricep Pushdown 23kg 16,12,9
Cable Cross Overs 18kg 10,8,8[/QUOTE]
[B]23rd June [U]Push Workout[/U] 80.0kg[/B]
Barbell Bench Press
20kg 15
60kg 6
80kg 1
97.5kg 1 (90% 1RM)
77.5kg 18,6,4 (70% 1RM +2.5kg)
Dips 7,7,7
Incline Barbell Bench Press 50kg 7,7,7
Dumbbell Lateral Raise 12.5kg 7,6,6
EZ Bar Skull Crushers 30kg 6,5,5
Great workout
[B]24th June [U]Cardio Workout[/U] 79.3kg[/B]
377 calories burnt
29:31 duration
Heart rate average - 149
Heart rate max - 181
2km treadmill run in 9:15 (pace 4:36 p/km)
3km bike in 5:58 (7/30 resistance)
Tabata HIIT on Cross Trainer 700m in 4:00 (25/25 resistance)
Good session, quickest treadmill run since 2019
[B]25th June [U]Legs Workout[/U] 80.0kg[/B]
Barbell Low Bar Back Squat
20kg 20
40kg 10
80kg 1
90kg 1
72.5kg 20
Stiff Legged Deadlift 145kg 4,4,4
Barbell Lunge 50kg 3,3,3
Calf Press 150kg 12,12,12
Weighted Exercise Ball Crunch +5kg 12,12,10
I keep chipping away and slowly adding weight to my 20 rep sets of Squats, very satisfying workout.
[B]27th June [U]Pull Workout[/U] 80.6kg[/B]
Mixed Grip Barbell Deadlift (beltless)
60kg 20
100kg 3
140kg 1
160kg 1
117.5kg 20
Pullups 10,8,8
Mixed Grip Barbell Shrugs 100kg 12,12,12
Mixed Grip Cable Row 68kg 10,10,10
EZ Bar Bicep Curl 40.5kg 7,6,5
Decided to test bench 1RM
Soundtrack
[youtube]fdhAWuHxfEk[/youtube]
[B]28th June [U]Push Workout[/U] 81.3kg[/B]
Barbell Bench Press (belted)
20kg 10
60kg 6
80kg 3
90kg 1
100kg 1
105kg 1 (felt ok)
107.5kg 1 (felt ok, was nervous about going up to 110kg without a spotter so asked for a covid safe spot from a guy nearby)
110kg 1 (up and down like piece of piss)
112.5kg (felt good too, decided not to push it any further though)
90kg 4,4,4
Weighted Dips +10kg 7,6,6
Seated Dumbbell Shoulder Press 22.5kg 6,6,6
Cable Cross Overs 20kg 14,9,7
Cable Tricep Pushdown 26kg 15,12,8
Dumbbell Lateral Raise 12kg 7,6,6
That's the heaviest I've benched in a very long time, definitely surpassed my expectations. Great workout!
Kept a leisurely pace today, it was a beautiful cool crisp morning.
[B]29th June [U]Cardio Workout[/U] 79.7kg[/B]
384 calories burnt
29:33 duration
Heart rate average - 149
Heart rate max - 181
Distance - 5.14km
Pace - 5:44 min/km
[B]30th June [U]Legs Workout[/U] 79.5kg[/B]
Barbell Low Bar Back Squat (belt and knee sleeves)
20kg 10
60kg 6
80kg 1
90kg 1
100kg 1
120kg 1
130kg 1
140kg 1
100kg 3,3,3
Barbell Stiff Leg Deadlift 150kg 5,3,3 (belt)
Barbell Front Squat 60kg 6,6,6 (belt and sleeves)
Barbell Lunge 60kg 3,2,2
Calf Press 150kg 14,14,12
Weighted Exercise Ball Crunch +5kg 15,15,9
[youtube]4R8oKvJI1Nc[/youtube]
[youtube]sIdGpPeJj0s[/youtube]
[B]2nd July [U]Cardio Workout[/U] 79.9kg[/B]
600m Swim
[B]3rd June [U]Pull Workout[/U] 80.8kg[/B]
Mixed Grip Barbell Deadlift (with belt)
60kg 10
100kg 6
140kg 2
180kg 1
200kg 1
210kg 1
220kg X
Weighted Pullups +20kg 8,6,4
Dumbbell Row 50kg 5,5,5
Mixed Grip Barbell Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 40.5kg 7,5,3
Mixed Grip Cable Row 80kg 8,8,6
[url]https://www.youtube.com/watch?v=I6Di4boqKzg[/url]
[youtube]I6Di4boqKzg[/youtube]
[QUOTE=NickelArse;1642069473][B]3rd June [U]Pull Workout[/U] 80.8kg[/B]
Mixed Grip Barbell Deadlift (with belt)
60kg 10
100kg 6
140kg 2
180kg 1
200kg 1
210kg 1
220kg X
Weighted Pullups +20kg 8,6,4
Dumbbell Row 50kg 5,5,5
Mixed Grip Barbell Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 40.5kg 7,5,3
Mixed Grip Cable Row 80kg 8,8,6
[url]https://www.youtube.com/watch?v=I6Di4boqKzg[/url]
[youtube]I6Di4boqKzg[/youtube][/QUOTE]
Got a vid of the pull ups too
[youtube]Itlm--w7IVA[/youtube]
[B]4th July [U]Push Workout[/U] 80.3kg[/B]
Barbell Bench Press
20kg 20
60kg 5
80kg 1
100kg 1 (90% 1RM)
80kg 14,7,5 (70% 1RM)
Incline Barbell Bench Press 60kg 6,5,5
Upright Row 30kg 12,10,10
Dips 14,12,8
Dumbbell Pec Fly 15kg 5,5,5
Dumbbell Bench Press 25kg 4,5,4
[B]5th July [U]Cardio Workout[/U] 81.5kg[/B]
353 calories burnt
28:13 duration
Heart rate average - 147
Heart rate max - 181
Distance - 5.30km
Pace - 5:18 min/km
[B]7th July [U]Legs Workout[/U] 80.2kg[/B]
Barbell Low Bar Back Squat
20kg 20
40kg 10
80kg 1
90kg 1
75kg 20
Stiff Legged Deadlift 150kg 3,3,3
Barbell Lunge 50kg 3,3,3
Calf Press 150kg 15,14,12
Weighted Exercise Ball Crunch +10kg 10,10,8
Cable Crunch 42.5kg 15,15,15
[youtube]W_r308UUzEA[/youtube]
[B]7th July [U]Cardio Workout[/U] 79.2kg[/B]
23.35 km Bike Ride
771 calories burnt
1:25:41 duration
Heart rate average - 122
Heart rate max - 169
Speed - 16.4 km/h
[B]8th July [U]Pull Workout[/U] 79.2kg[/B]
Mixed Grip Barbell Deadlift (with belt)
60kg 5
100kg 3
140kg 4,4,4
Pullups 12,8,8
Barbell Row 60kg 8,8,8
Mixed Grip Barbell Shrugs 100kg 12,12,12
EZ Bar Bicep Curl 35.5kg 10,7,5
Suppinated Grip Lat Pulldown 56kg 10,10,10
Dumbbell Hammer Curl 17kg 8,6,5
Mixed Grip Cable Row 80kg 6,6,6
On the first 2 sets I brought my heels in closer together and focused on leg drive.
The 3rd and final set in this video has my feet in my “normal” stance.
[youtube]LpZu1wOX-Y0[/youtube]
I'll be honest I really didn't enjoy my first two sets of 140kg deadlift but that might have something to do with the 25km bike ride from yesterday and the super low calories i'm consuming, anyway, interested to know what you guys think.
[B]9th July [U]Push Workout[/U] 80.1kg[/B]
Barbell Bench Press
20kg 20
60kg 6
80kg 1
100kg 1 (90% 1RM)
80kg 14,7,5 (70% 1RM)
Dips 6,6,6
Seated Barbell Press 40kg 5,5,5
EZ Bar Skull Crushers 30kg 5,4,4
Dumbbell Lateral Raise 12.5kg 7,6,6
Dumbbell Pec Fly 15kg 4 12.5kg 7,6
[youtube]boxikyUXgQo[/youtube]
Some post activation potentiation on squats this morning
[B]10th July [U]Legs Workout[/U] 79.4kg[/B]
Barbell Low Bar Back Squat (raw)
20kg 20
Leg Extension 30kg 10 20kg 10 10kg 10 (seen Tim and a couple of other guys on youtube using leg extensions as a warm up for squats and deads so decided to throw these into the mix)
60kg 6
90kg 1
100kg 1
115kg 1
90kg 11,6,5
Barbell Stiff Leg Deadlift 150kg 3,3,3
Barbell Front Squat 40kg 6,6,6
Barbell Good Morning 40kg 10,10,10 (loved these, haven't done them in a while but they provide a really satisfying hamstring stretch)
Calf Press 160kg 12,12,10
Weighted Exercise Ball Crunch +10kg 15,12,12
Hanging Leg Raise 6,5,2 (wewwww abs were totally fried on the third set here)
[B]12th July [U]Cardio Workout[/U] 78.8kg[/B]
366 calories burnt
28:55 duration
Heart rate average - 147
Heart rate max - 178
500m Concept 2 Row in 1:38.8 (10/10 resistance) (lol... exact same time as last time, I could've finished stronger too kinda annoyed at myself for not sprinting to the end)
[IMG]https://uploads.tapatalk-cdn.com/20210712/ea806918b7736310e147d182376c7713.jpg[/IMG]
2km treadmill run in 11:30 (pace 5:45 p/km)
Tabata HIIT on Cross Trainer 750m in 4:00 (25/25 resistance)
Got my 1st shot of astrazeneca on Monday, my run on Tuesday morning was quite a grind... to say the least
[B]13th July [U]Cardio Workout[/U] 78.0kg[/B]
414 calories burnt
31:52 duration
Heart rate average - 160
Heart rate max - 183
Distance - 5.07km
Pace - 6:17 min/km
So whilst I'm back to full health from general lifestyle standpoint, I'm definitely still a little way off 100% from an athletic output perspective so I'm just easing my way back into the weight training at this point. I'm also upping my calories a bit to help recovery.
[B]15th July [U]Rebuilding Pull Workout[/U] 77.5kg[/B]
Pullups 12,10,10
Barbell Row 60kg 8,8,8
Barbell Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 30kg 8,7,7
Cable Row 59kg 8,8,8
Dumbbell Hammer Curls 15kg 8,8,8
Still don't feel 100% when I'm weight training... annoying. Hopefully I shake it off soon.
[B]16th July [U]Rebuilding Push Workout[/U] 77.5kg[/B]
Barbell Bench Press 80kg 5,5,5
Dips 10,10,10
Dumbbell Lateral Raise 10kg 10,10,10
Incline Barbell Bench Press 40kg 6,6,6
EZ Bar Skull Crushers 25kg 8,8,8
Seated Dumbbell Press 20kg 5,5,5
Finally feel like I'm back to normal, gonna eat carbs again for a few days to get myself ready for a big deadlift session on Monday or Tuesday. Even though I felt normal, I still didn't go at 100%, just continuing to ease my way into things.
[B]17th July [U]Rebuilding Legs Workout[/U] 77.7kg[/B]
Barbell Low Bar Back Squat (raw)
20kg 20
60kg 5
80kg 1
100kg 1
110kg 1
80kg 8,7,6
Barbell Stiff Leg Deadlift 100kg 5,5,5
Barbell Front Squat 30kg 5,5,5* more info below
Barbell Lunge 30kg 4,4,4
Calf Press 120kg 15,15,15
Weighted Exercise Ball Crunch +10kg 12,12,12
*did these with my feet at a 30 degree angle and boy did they feel a lot better, I know it's only 30kg so nothing to write home about but it kept my torso so much more upright and keeps it much more of a quad activating lift as opposed to when my torso folds over and incorporates too much erector