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  1. #601
    E-Stalker JiP's Avatar
    Join Date: Mar 2006
    Location: United Kingdom (Great Britain)
    Age: 31
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    Week 3

    Weds 13.01.21 W3D1

    Warm up 10 mins
    3 rounds
    Kossack Squats
    Air Squats
    Press-ups
    Band pull-aparts and dislocations

    Plyo/strength

    Circuit 1 (0:45 rest or until HR below 130)
    Squat Jumps x 11
    Dips x 10 (full ROM)
    Hip raises x 20
    x 5 rounds

    Circuit 2 (0:45 rest or until HR below 130)
    Depth Jump x 9
    Chins x 8
    Half-sits x 15
    x 5 rounds

    Circuit 3 (0:45 rest or until HR below 130)
    Pistol Squat x 10 per leg
    Tempo Dips 8-1-0
    Heel-taps x 10
    x 3

    Time: 47:15
    Average HR: 142

    Road Cycle
    40 min
    Average HR 145



    Thurs 14.01.21 W3D2

    Conditioning

    Warm up 10 mins
    3 rounds
    Kossack Squats
    Air Squats
    Press-ups
    Band pull-aparts and dislocations

    Forgot exactly what I did
    2 mins of 7 exercises
    3 rounds

    42 min
    Average HR: 145



    Sat 16.01.21

    Conditioning

    Warm up 10 mins
    3 rounds
    Kossack Squats
    Air Squats
    Press-ups
    Band pull-aparts and dislocations

    Forgot exactly what I did
    2 mins of 7 exercises
    3 rounds

    Didn't log HR


    Sunday 17.01.21

    Cycle
    Time: 1hr 21 min
    Average HR: 154

    Pushed it pretty hard on this one
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  2. #602
    E-Stalker JiP's Avatar
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    Week 3, Day 4

    Monday 18.01.21 W3D4

    Bodyweight 90.7kg


    Warm up 10 mins
    Kossack squats - Getting good at these
    Air Squats
    Band pull aparts + dislocations
    Press ups
    x 3

    Plyo 2


    Circuit 1 (0:30 rest or until HR below 130)
    Lunge jumps x 10 each leg
    Clapping press-ups x 9
    V-sits x 10
    x 5 rounds

    Circuit 2 (0:30 rest or until HR below 130)
    Split squat jumps x 9 per leg
    Chins x 8
    Heel-taps x 10
    x 5

    Circuit 3 (0:30 rest or until HR below 130)
    Single leg jumps x 6 per leg
    Inverted Row x 12
    Copenhagan Raise x 8
    x 3

    Time: 55:39
    Average HR: 140


    Road Cycling
    Forgot my HR monitor, probably around 140-150 average as usually around there
    1 hour 20 min

    4 hours cycling this week. Need to try and add some more each week. Not sure how much though. 30 mins seems reasonable. Treating this block like a normal 5 week training block
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  3. #603
    E-Stalker JiP's Avatar
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    Week 4, Cardio

    Road Cycling

    Time: 3hrs 12 mins
    Distance: 27 miles
    Speed: 8.4mph
    Elevation gain: 555m
    Average HR: 154

    Some off road riding and some bits where I had to walk. I was already pretty exhausted by the 1hr 30 mark. This was too long for a single ride

    I added an extra day to the training week because I had insomnia on Monday
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  4. #604
    E-Stalker JiP's Avatar
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    Week 4, Day 1

    Fri 22.01.21 W4D1

    Warm up 10 min
    Air squats
    Band pull aparts + dislocations
    Kossack squats
    Press ups


    Circuit 1 (1:00 rest or until HR below 130)
    Chins x 8
    Heel-taps x 14
    20kg Bag press x 15
    x 5 rounds

    Circuit 2 (1:00 rest or until HR below 130)
    Dips x 10
    Half-sits x 15
    Pistol Squats x 10 per leg
    x 5

    Time: 42:25
    Average HR: 136


    Notes
    Pretty low HR today as I didn't add many gasser exercises. Did whatever circuit I felt like doing today as I felt pretty wrecked from yesterday.

    The UK does not look like it's coming out of quarantine anytime soon. I have had my vaccine. They have vaccinated a lot of the population but have suggested bars/pubs won't open until May. My driving test was moved back to April. I'm thinking gyms will be open by mid March at the earliest.

    I'm happy to work on my conditioning for a while though. I think it will serve me great in the long run, coming from a very unathletic background.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  5. #605
    E-Stalker JiP's Avatar
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    Week 4 + 5

    Once again I forgot to log my week 4 training but I did complete it. 4 sessions in total, 2 plyo, 2 conditioning. 3hr 45mins of cycling total

    I couldn't finish my weekly cycling as someone stole my bike. I spent the time I had planned to workout doing a police report and speaking to my landlord/site owner.




    Week 5

    On top of my bike getting stolen, I was having some bad gastro issues. I've started running as it's the only form of cardio I can do right now. My wife has been wanting to do some fitness stuff so we can do it together which is good.


    Thurs 28.01.21 W5D1

    Run/Walk
    3.71miles
    Total time: 1hr 16 min
    Average HR: 132

    Notes
    Wife and I walked/ran to local park where I did some laps. I'm relatively unfit but she doesn't do much exercise so we had to spend a lot of time walking. As she didn't want me to run off and leave her. She needs a lot of confidence building as far as doing exercise goes. So I need to be patient and figure out a way to keep moving while she can rest.

    I was meant to be doing strength/plyo sessions on thurs or fri or sat but I was having stomach issues every day. Think it's from some malt loaf I was eating as it seems better now.


    Sat 30.01.21 W5D2

    Conditioning
    15 mins until I thought I was gonna puke. Called it a day



    Sun 31.01.21 W5D3


    Run/Walk
    Walk/run to park
    8 sprints around half track, walk half track
    Distance: 2.78miles
    Time: 38.44
    Average HR: 157
    Max HR: 192

    Fast walk home
    45 min
    Average HR: 125
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  6. #606
    E-Stalker JiP's Avatar
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    Week 5, Run

    Mon 01.02.21


    Run/Walk
    Distance: 4.66m
    Time: 1hr 4 min
    Average HR: 158
    Max HR: 190


    Notes
    Went solo today as my wife wasn't feeling so good. Managed to run for a mile with no walking which was good. Did a few slower sprints round the track in the middle of the run. Going to see if I can run a mile in under 10 mins this weekend I think. Being able to run a 7 minute mile would be cool, not sure if that's a reasonable goal for roughly 6 weeks. We'll see.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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