Six pack at 60? Aye right

Gym

Push press
2x8x40
6x50
2x6x55
4x60
2x6x55

Banded single arm row
8 sets of 6

Hang clean
2x8x40
3x50
4x3x55

Pike push ups, feet elevated
7x6

Plank ab drives- heaps

Bike
FTP builder week 7 day8
Was a bit concerned about this one before doing it, big chunk of threshold work at the end of it
90 mins, average 172W. 50.2km

Weight showing this morning at 78.9 , that’s what no cake does :(
 
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Nice work, and well done on the weight.

My son made cookies the size of crumpets last night, so I guess it is dreamer bulk time...
 
Squats- 5 second eccentric on all of them
10xbar
10x40
8x60
3x70
3x80
3x80
3x85
3x85
3x90

Broad jumps
6x5

Ring dips
4x6

Tuck hold
4x30secs

Hand stand hold
4x30 secs

Bike
FTP bldr, week 8 day 2
60 mins, 32km, sprint work 156W average
 
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Squats
10x40
6x50
6x60
6x70
3x6x80
6x90

Negative pull ups (5sec down)
6x3

Deficit push ups
22
15
10
12

Box jumps
6x3

Loads of stretches

Bike
Group ride
34.8km , 61 mins, 156W
 
Bike, couple of sessions.
Group ride
34k, ave 156W

FTP builder week 8 day 4- threshold
78 mins, 47km, ave 176W
This is down from 190W the last time I did it .
Interesting thing (I’m a numbers guy :p) is the HR. Previous was max 165, average 147. This time 171 and 152 with about 8% less output :(

There was a “little” bit more in the tank so resetting the reference ftp to 240 for the rest of the programme as planned .

Have to start getting more outside rides in but weathers not looking too great
 
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Bit of a make do gym session at home, couldn’t get a slot booked at gym. Was stuck for plates as well as the wife has pinched a heap for the base of Xmas trees :cry:

Squats
6x60
6x6x70

Bench
4x5x70

Hanging leg raise
4x15 seconds

Bike -turbo
FTP builder week 9 day 1
89 mins, 50.6km, ave 156W
 
Martynt74 said:
How posh is your gym that you need to book a slot!
Click to expand...
It's not posh as such but it's very well organised.

They have eight workstations (basically squat racks) and that's the most that can be there at any one time. The day is split up into 45 minute segments, opens from 6AM and closes at 8 I think it is. There are three types of classes: lift (pure weights), sweat (weight based cardio) and Stretch and core (not been to this but it's along the lines of pilates).

Because of the limit on numbers certain time slots are always more popular than others. You pay for a set number of classes each month and, because I'm a creature of habit, I've already booked for up to 15th jan. Not sure how I managed to mess up the other day.

It's quite pricey but it works. The planning is done for you, you've got as near as 1-2-1 coaching as you can get, a good social network and the owner of the gym is a genuinely nice guy.

This morning's session

Pull ups
5x5 unassisted
3X6 assisted

rotation press
6x8x5kg

jump complexes
10 jump, 10 star jump, 10 step jump - 12kg weight, 3 sets

overhead split squat

6x30
2X6X35

Single db overhead push press
6X20
3X6X25
 
Chesticles yesterday, didn’t log

Gym today
Squats
6x40
6x60
6x70
6x75
2x6x80
6x85
6x80

Shoulder press
6x6x12’s

Negative pullups
6x3

Box jumps 30”
6x3

Push ups
2x10

Bike
Endurance. 75mins, 44km average 171W
 
quick fat burner, Z1/2. Was supposed to be a programme ride but legs not feeling it after squats yesterday

62 mins. 32km, 139W
 
Monday morning, weight 78.4 so going right direction. Slow and steady progress is just fine.

Bike yesterday
FTP builder week9 d2, threshold work
90 mins, 48km, 172W

Gym today
Squats
10xbar
8x50
8x70
3x80
3x90
2x3x100
1x105
3x90

Seated broad jump
5x5

Hang tuck
4x20 secs

Ring dips
4x6

Handstand hold
1x30 secs

Bike tonight
87 mins, 44km, 156W
 
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