Monday 31st January 2022

Warmups

Band back stuff, band Y movement, pulldowns

Med grip foam press: warmups, 80x5, 100x5, 103x5, 115x1

Pushup+: BWx12, black bandx12x2

Squats: warmups, 140x1, 160x1, 170x1, 140x5

Leg extensions: 20x30x3, 20x50

Lying extensions: 30x12x3

Pulldowns: 20x12, 30x12x3

Notes

First session after holiday.  Felt fine.  Shoulder survived many hours of driving.  A little pain here and there but nothing major.  Felt it during warmups, but movement ok.  Still activation issues on left.  

Saturday 22nd January 2022

Rower: 45mins, 6.3km

RC stuff, single arm pulldowns, single arm tricep extensions

Massey circuit and hillclimb 

Notes

Nice moderate pace row, must be getting fitter.  The walk was nice too, and the hill climb peaked my HR but it dropped back nicely. 

Thursday 20th January 2022

Warmups

Band stuff, adductor squeeze

Bench: warmups, 105x5, added foam for foam press: 105x5

Close grip foam: 60x12x3

Sumo deadlifts: warmups, 180x1, 200x1, 157.5x5

Pushdowns: 30x12x3

Lying extensions: 15x20, added BFR, 25x30, 25x21, longer rest, 25x30

Banded pushup+: warmup, black x12x3

Notes

Still struggling with the left side.  Like I have had a stroke.  It's still stronger than I can do, but just isn't functioning the way it should.  Getting better, or at least getting stronger.  

Tuesday 18th January 2022

Rower: 30mins, 4.5km

RC stuff

Notes

Think that was it.  Rower was work, thats for sure.  

Monday 17th January 2022

Warmups

Band shoulders, adductor squeezes, stepups

Bench: warmups, 100x8x2

Squats: warmups, 165x1, 132x5

Leg extension: 15x20, add BFR, 40x20x4

Pushup +: minix12x2, blackx12

Standing pulldowns: 30x12x4

Lying extensions: warmups, 30x20x3

Landmine single arm shoulder press: barx12, 15x12x2

Notes

Plenty of stuff this morning, but mainly assistance stuff done in parallel with the other work.    Still feeling the rower from the other day so I was not as quick as I would prefer.  

Saturday 15th January 2022

Rower: 60mins / 8km

RC stuff, Rows, Single hand tricep work

Notes

Slaughtered.  The rower kicked my butt to the ground and back again.  Awesome.  

Thursday 13th January 2022

Warmups, band shoulder, adductor squeeze, Copenhagen movements

Bench: warmups, 95x8x3

Sumo deadlifts: warmups, 190x1 (forgot a down set)

Hamstring curls: warmups, 15x20, 25x20x3

Pushdowns: 10x12, 20x12x2, 30x12x3

Pulldowns: 30x12x3

Notes

Ok session.  Light weights feel fine but the top sets of bench have the immediate lockout issues thanks to the shoulder/tri.  Slowly getting better across heavier weights, but taking its long ass time.

Tuesday 11th January 2022

Rower: 30mins 4km

RC stuff

Notes

Cant say the rowing is getting easier yet.

Monday 10th January 2022

Warmups

Band shoulders, adductor squeezes, stepups: BWx8x3

Bench: warmups, 95x8x2, 95x7 (lockout left arm)

Pushup +: kneesx12x2, +mini x12

Highbar Squat: warmups, 140x1, 160x1, 128x5

Leg extensions: 15x20, 40x30x2, 50x30

Notes

First early morning session after the Christmas leave period.  Fat as hell.  Which isn't good but will be working on that over the year.  Not desiring a rapid drop, but just going to keep at it.  I do have another week away in two weeks, so training will be 'week 3' by then.  Plan is four days per week exercising.  Then the other three days is just doing higher level of steps, targeting 12-15k on those days.  So that is weights Monday Thursday, and rower + assistance on Tuesday and Saturday.  With higher steps on Wednesday, Friday, and Sunday.  Wreck on.

Saturday 8th January 2022

Rower: 40mins (5.7km)

RC stuff: warmup, 5x12x3

Pulldown abs: 2orangex20, 30x20x3

Notes

Working up to a long Saturday session on the rower.  Gonna be hard work as butt gets numb after 30mins, plus the garage was starting to heat up by the 1pm end of the row.   

Thursday 6th January 2022

Warmups

Band shoulder work, pushup +

Bench: warmups, 90x8x4

BFR pushdowns: Purple x20x3

Rows (with BFR on biceps still): 30x20x3

Landmine single hand overhead press (LSHOP sounds great): barx12x2

Notes

Bench and accessories.  Skipped deadlifts as I was driving the next day and didn't want to hurt even more while doing it.  I was concerned I would have had neck pain, but there was only a small amount, in spite of 6hrs or more of driving, including some intense narrow road/cliff face twisties for the best part of 1.5-2hrs.  

Tuesday 4th January 2022

Rower: 24mins

Pulldown abs

RC stuff

Monday 3rd January 2022

Warmups

Adductor squeeze, BW stepups, Band complex, Pushup +

Bench: warmups, 85x8x4

Squats: warmup, 150x1, 122x5 (@5)

Leg Extensions: 20x20, 40x20x3

Notes

Ok little session but sweating and hot.  Everything moved ok, if a little out of sorts, but thats ok.  Also fat so the belt is tighter than it should be.  Less pressing into it more squishing into it.  

Friday 31st December 2021

Warmups
Copenhagen move: 12x3

Sumo deadlifts: warmups, 200x1

Leg curls: something times a few

Bench: warmups, 80x8x4

Notes

Last session of the year so had to hit an ok number on deadlifts.  Shoulder felt a little eh afterwards (day after), but everything moved ok during it.  The left hand arm is not working as it should but less pain is a good start.