Six pack at 60? Aye right

Gym
Pull ups
6-5-5-5-4-4 unassisted
2x12 assidted
Pleased with these, always been a weak point but seeing gradual improvement

Single leg overhead split squats
12 (per leg) x20
12x25
12x30

Rotation press
6x6x5kg

Jump complexes
30x14kg

Single arm db push press
2x6x25
 
Last edited:
Bike. Supposed to be a nice and easy group ride sub 2W/kg but last 15/20 mins turned into a contest :rolleyes:

First 45 about 150W, last bit about 250/260 for a 172 average
 
dod said:
Bike. Supposed to be a nice and easy group ride sub 2W/kg but last 15/20 mins turned into a contest :rolleyes:

First 45 about 150W, last bit about 250/260 for a 172 average
Click to expand...
I have heard about these... and one of the reasons I always dreaded the idea of group workouts.
 
Cake, cake and more cake.
Had a couple of weights sessions in the house and a few group rides, including a 72km tonight.

Weight looks like it’s held at roughly where it was so taking that as a win
 
mrthingyx said:
I like this workout.
Click to expand...
just marzipanned and iced phase 2 of this workout. :p

Back to proper logging again#
Gym this morning

Bench
10x Bar
10x40
10x50
8x60
4x70
3x4x75
4x70

kneeling banded row
5x10x?? red band, probably too easy but

Front squat

6x40
8x50
8x60
6x65

seated dumbbell external rotation (strengthens rotator cuff apparently)

4x8x4kg

Seated vertical jump

2x5

Suitcase hold

2x10breaths x36kg per side


Bike (last night)

ftp builder week9 d4 - threshold

102 minutes, 57km ave 189W
 
weight this morning 77.8, roughly half a kilo down since xmas, more than happy with that considering the amount of bloody cake I consumed. If I cn continue that rate of loss and maintain strength should be bang on target for Mallorca. Issue I have is getting enough long outside rides now for real world stamina.

Bike (last night)
FTP builder week 10 day 1 foundation
94 mins, 48km, 158W

Gym
Box squats
10xBar
10x50
8X70
5X90
4x100
4x110
4x120
4x110

single leg glute bridge

6x5 each leg

Band pull aparts
5x10xblack

Hang clean - struggling to get the form right with these, the squatty bit.
3X5X50

Ring dip
3X6

Kettlebell swing
3X8x28

feet elevated inverted row
2X8
 
Last edited:
dod said:
weight this morning 77.8, roughly half a kilo down since xmas, more than happy with that considering the amount of bloody cake I consumed. If I cn continue that rate of loss and maintain strength should be bang on target for Mallorca. Issue I have is getting enough long outside rides now for real world stamina.

Bike (last night)
FTP builder week 10 day 1 foundation
94 mins, 48km, 158W

Gym
Box squats
10xBar
10x50
8X70
5X90
4x100
4x110
4x120
4x110

single leg glute bridge

6x5 each leg

Band pull aparts
5x10xblack

Hang clean - struggling to get the form right with these, the squatty bit.
3X5X50

Ring dip
3X6

Kettlebell swing
3X8x28

feet elevated inverted row
2X8
Click to expand...
Try something called - IIRC - scarecrow cleans to emphasise getting into the bottom catch...
 
  • Like
Reactions: dod
Thanks, that looks useful

Edit: nice n easy foundation group ride tonight at 157W, 70 mins, 40km
 
Last edited:
Bike
FTP builder week 10 day 2. Wasn’t looking forward to this one, two 20 minute threshold blocks but wasn’t too bad. Kneee complaining a bit though, need to watch that
92 mins, 50km , 182W

Gym
Pull ups
2x8 warm up
5x5

Landline press
5x30
5x40
2x5x50

Power clean, new exercise for me
2x7x30
5x40
3x50

Scapular wall slides
4x10

Kneeling lateral bounds
4x3 per keg

Lunge combo (front/side/reverse)
4x3 per leg

Bear plank
3x45 secs
 
Bike
30.6km, 60 mins, ave about200. On my whoosh and can’t get it to upload properly
 
Gym
BB split squat (per leg)
10xbar
6x40
5x50
3x5x60

Copenhagen plank (top leg supported and lower raised)
5x30 secs

Standing DB overhead hold
3x20’s x30secs

Uneven deadlift

3x10x30 should have gone heavier

Pull ups
3x4

Standing jumps
3x10x16kg

Pike push ups, feet elevated
3x8

Bike
FTP builder week 10 day 3 more foundation
89 mins, 45km, 162W
 
Last edited:
few bike sessions, latest 72 mins, 44km, 191W. That's within about 5% of a normal ride before and there was plenty left in the tank so quite satisfied with that.

Gym
Ring rows
2X8

Pull ups
5X5 no progression but felt easier again


Landmine press
10Xbar
10X20 (plus bar)
5X40
5X45
3X5x50

Cleans
7x40
5X50
2X60 terrible form so dropped a little
3X55

Lateral jumps
3X3

Lunge matrix
3X9X12kg

bear plank
2X40 secs
 
Bike
86 mins, 52km, 162W

Gym
Normal squats for warm up
10xbar
10x50
6x70.

Then box squats
5x90
4x4x100
These were ugly. Low bench and a 2 second pause, no touch and go allowed

Band pull aparts
4x10xblack

Feet elevated ring rows
3x8

Kettlebell swing
3x8x28

Ring dips
3x8

Single leg glute bridges
4x5 per leg

Hang clean
2x6x50
6x52.5
 
Martynt74 said:
Gotta say your consistency and intensity is pretty impressive!
Click to expand...
It is the intensity that blows.my mind... not sure how you are managing to deficit without collapsing on a regular basis with that kind d of workout structure!

But I guess my approach is to eat my way out of fatigue...
 
To be fair the deficit hasn’t been that big the last couple of weeks. That Xmas cake doesn’t eat itself :D It’s finished now though :(

Gym yrsterday
Split squats
5x bar (per leg)
5 x40
5x50
2x5x60
5x62.5

Copenhagen planks
4x30secs per side

Uneven deadlift
5x35 per side
2x40 per side

Dunbbell oh hold
3x40x30 secs

Pull up
3x5

Pike push up feet elevated
3x8

Pogo jumps
2x10x14kg

Was too tired for bike last night after two leg days and had visitors any way so mucho pizza and red wine.

Bike today, threshold work, ftp builder week 11 day 2

95 mins, 52km, 183w
 
You must log in or register to reply here.
Back
Top Bottom