Thursday 25th April March 2024Training bodyweight finally under 90kg
Down from 92kg, and yet I have lost 4+ inches off my waist, which would be at least 8kg of fat
So I think I have gained some 6kg of muscle since 5 months ago
Cranked up the volume this session
Reboot - Week 20, Day 3 - Upper weightsBody Weight: 89.9kg with shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs
BBall ball control drills 5 mins
Lateral squat ISO: 1/4 squat depth - x33 secs, 2x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds straight
45 Seconds Toes out
45 Seconds Toes in
I put a scale under my foot and it showed around 110-115kg of force, so not that much load
Sartorius seated leg curl feet push together ISO: on stairs - 3x45secs
Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6
Leg extension ISO - Plates moved towards end of loading arm with collars, leaning back
10 sec hold at top, 35 sec at 45 degrees x 10kg, 15kg, 17.5kg, 20kg @ RPE 8
Heel touch downs, single leg, off 8inch step: BW x12
rotating sets
Calf raise - single leg- on floor - Slow, heels not touching floor - BW x10
Staggered stance, on floor, heel never touching floor, controlled -
using SSB - 30kg 3x12 @ RPE 6/7/8
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 45lbs x1
45lbs 2x10 @ RPE 9/9.5 (
+1 rep)
Hatfield Safety bar squat: - Reebok Nano - controlled - 30kg x10, 50kg x8, 60kg x6, x2
Reebok Nano, Belt -
70kg x12 @ RPE 6.5
70kg x12 @8
Bare feet, belt - 65kg x12 @7
Reebok Nano, Belt - 65kg x12 @7
Rotating sets
High angle barbell row: - controlled - 20kg x12, 40kg x6
50kg x12 @7 2/10 right brachialis pain on last rep
50kg x12 @7 2/10 right brachialis pain on last few reps
Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x3, x15, x14 @RPE 7/8
SSB Good Morning: Down to parallel, belt - 30kg x12
50kg x12 @RPE 6
50kg x12 @6
50kg x12 @7
Incline bench Chest supported dumbbell rows - 30 degrees, elbows out - 45lbs x6
35lbs 2x12 @8/10
Chin up - leg assisted - 2x12 @ RPE 8
Side bend: 35lbs x6, 65lbs 2x12 @8
Rotating sets
Lying on side, external rotation: 3.5kg 2x8 @8/8.5
Subscapularis rotations lying on back: 5kg 2x15 @7/8
Leg Curl, single leg, plates shifted towards end of arm, SLOW - 5kg x5,
7.5kg x10 @9
8.75kg x7 @9
Hammer Curl: single arm - SLOW - 10lbs x6
15lbs x7 @8
15lbs x6 @8
Jefferson curl:- controlled - 10kg x10, 17.5kg x17 @8
