Can I come too

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Yesterday basketball

Today
14 06 week 4 day 2

Tempo Bench - @320
35 or 40 5x8 7 rpe

Good mornings
5x6 6rpe
30kg x6
40kg 3x6
50kg 2x6

Assisted Pull-Up or Lat Pulldown
X42
Didnt do these

Leg Extension
I love you, leg extensions
4x 3/fail Set 1 target = 8 - 15
45kg x 10, 10, 10

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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!

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16 06 week 4 day 3
Leg press
95kg 4x12

Dips
41kg assist 5x12

Lying Leg Curl
41 3x15

Ohp
18kg 3x12
14kg 2x12

Rear delt fly
3x15
Did msr instead
23kg 3x15


Spinning. Egypt trip AGAIN

Jogging, 3.8km. Thought it was 4. 28 mins. Including walking up hill, faffing with phone, crossing roads... Hopefully will be faster. Legs are sore breathing was grand

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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

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Early start this morning but did the 5k thos evening and it was great. Stuck to a very steady comfortable pace and ran the whole thing. Fitbit reckons 35mins but official result was higher.. I'll trust the fitbit

Yay

Kept listening to "guitarmass" by Infected Mushroom - perfect for pacing

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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

Alf Veedersane

bluewolf wrote: »

Early start this morning but did the 5k thos evening and it was great. Stuck to a very steady comfortable pace and ran the whole thing. Fitbit reckons 35mins but official result was higher.. I'll trust the fitbit

Yay

Kept listening to "guitarmass" by Infected Mushroom - perfect for pacing

Well done!

Good steady pacing too.

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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

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Lunchtime:

Week 5 day 1

Hb tempo Squat
50 3x8

Tempo rdl
50 2x10

Chest press
40kg 2x 5/fail 8,8

Db flys
9 2x 5/fail 10, 10

Rows
23 2x12


Evening: tried a krav maga class. Was great, i think i might sign up and do a few more classes. Can't go next week probs but after that yeah. Didn't get to throw anyone but did do a load of palm strikes.

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

Didnt go for a run, too ded

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skipped basketball and went for a bbq yesterday

today PM:
tempo bench
40 3x8

block pull
80 3x6

it said to do rpe 6 and i fairly flew through them... more like rpe 5

leg extension
45 3x12

today later pm:
terrible run... 5km about 40 mins i think
bridge to 10k session 2 done
legs were like lead

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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

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I did day 2 of the block but not day 3. Too busy with work. And it was too hot. Also with being sad about my stupid exam results
Anyway started day 1 again today

09 07 block 2 week 1 repeat

Squat - High Bar Tempo @320
50 5x6 7 RPE
Dropped the weight today. probs 6. 5 rpe but so warm

Tempo RDL - @410
55 4x 8 7 RPE

Chest Press Machine -
40 3 x3/fail Set 1 target = 6 - 15
12, 9, 8

DB Flys
Not today
Row of choice
Also not today


PM: 7.2km run
Getting a bit faster but definitely in need of those 1min walks

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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

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Basketball 🏀
Got a good few nice baskets. Went over on my ankle at one stage and still scored in the middle of it lol

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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

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Today: i can't run this early in the day. 4.22km. 30s faster average per km than usual because i couldn't pace at all. Normally my pacing is dead on. Splits got more and more negative.
2x 1m walking breaks. On the plus side, i seem to be able to get faster

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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

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16 07 week 2 day 1

Squat - High Bar Tempo @320
-57.5 5x6 7 RPE

Tempo RDL - @410
57.5 4x 8 7 RPE

Chest Press Machine
40 3 x2/fail Set 1 target = 6 - 15
12, 9, 9


Skipped the flys and rows but rest was grand
Am ded this evening

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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

Dtp1979

Any comps coming up for you?

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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

Deano7788

Ah go on, join me and do November :pac::D

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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

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Been doing a couple bits and bobs and a greenway cycle but otherwise a bit lazy


Double session today to catch up with the week


02 08 week 3 day 1

Squat - High Bar Tempo @320
62.5 5x6 7 RPE
I did sets of 5 tho

Tempo RDL - @410
60 4x 8 7 RPE

Chest Press Machine -
40 3 x2/fail Set 1 target = 6 - 15

DB Flys -
10 3x 3/fail Set 1 target = 8 - 15
12, 11, 11

Row of choice
23 3 x12 7 RPE
Cant manage 32 on this machine

Day 2
Tempo bench
45 5x6
Drop to 40 after 3 sets

Lat Pulldown
32kg 4x11

Leg Extension
45 4 x 2/fail 9, 9, 10 ,10

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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

Alf Veedersane

The latest entries never show up...well, on the Touch site. Last post is 3 weeks ago.

Just so you know so you can seethe too...

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

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21 08 block 3 w1d1
New block with real squats again woo hoo
Also i have a cold

Squat - Comp
20 40 60 70 80 (warm up weights)
85 1x1 6 RPE
4x5 72%
80kg for 2 sets
Dropped to 75 then 70 for the last 2 sets

Tempo RDL - @310
4x6 7 RPE no not today

DB Bench 3x3/fail
Set 1 target = 6 - 15
15kg x 10, 10, 7(left arm stopped working)
Ss
DB Flys 3x3/fail
Set 1 target = 8 - 15
7.5kg x 10, 10, 12

Row of choice
3x10 7 RPE no

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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