Thursday 9th May 2024
Tried combo apple and raw honey pre workout, hmmmm felt like energy was worse than training low carb fasted like I normally do....
So bodyweight is up from the carbs..
Reboot - Week 22, Day 3 - Upper weights
Body Weight: 90.4kg in winter clothing and 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
Lateral squat ISO: 1/4 squat depth - 2x 33 secs
Peroneal/sartorius external foot rotation ISO against floor/step: 3x33 secs
Popliteus seated Internal foot rotation ISO against opposite foot 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs
Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs
Leg extension ISO - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back
Slow concentric, 5 sec hold every 10 degrees to bottom - 60secs x 10kg, 12.5kg, 15kg
Heel touch downs, single leg, off 8inch step: BW x10
rotating sets
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x2
45lbs x10, x9 @ RPE 9
35lbs x8 @8
ehh regressed on both sets of 45lbs -1, -2 reps
Hatfield Safety bar squat: - Goblet squat 10kg x12 - Reebok Nano - controlled - 30kg x12,
bare feet - 50kg x6, 70kg x6
bare feet, Belt - 70kg x12
nano, belt - 75kg x12 @7 (+5kg)
Merrell barefoot shoes, Belt -
75kg x12 @7.5
75kg x12 @8
70kg x12 @8 - Narrower stance
Glad this is over , +1 set to 5x12, and extra 5kg
Now to 80kg 2x10 next week... a bit of deload
Rotating sets
High angle barbell row: - controlled - 20kg x12,
40kg x10 @RPE 7 - 2/10 right brachialis pain
30kg x15 @5
Myorep. "+" = 30 secs rest
30kg x20↓ +7+7+7 @RPE 7
kept it light and rest paused it, to keep the pain away
Deficit push up: On floor, paused x5
Feet elevated 20 inches -
BW x6, x15 @ RPE 7
backpack +10kg x12 @RPE 8 - weights sliding to left
Feet elevated 5 inches -
backpack +10kg x12 @RPE 8
SSB Good Morning: Down to parallel, belt - 30kg x12
50kg x12
52.5kg x12 @6 (+2.5kg)
55kg x12 @6.5 (+5kg)
55kg x12 @7
50kg x12 @6 (+1 set)
Going to 60kg 2x10 next week
Single arm dumbbell row - head supported, elbows out - 45lbs x12 @7
Wasn't feeling it, cut it there
Calf raise - single leg - BW SLOW, paused, full range stretched 2x12 @RPE 6
SSB ISOs
35kg x33 Seconds - Straight
35kg x33 Seconds - Toes out
35kg x33 Seconds - Toes in
SSB - Flat on floor, heel not touching, controlled - 40kg x13, x12, x11 @RPE 7
Monster band lateral lunges: Alternating sides - Xheavy band x12
Xxheavy band x16 @RPE 7
XXheavy + light band 2x12 @ RPE 7
Side bend: 45lbs 2x12 @RPE 6
Chin up - leg assisted - 2x12 @ RPE 8
