It's a new dod, it's a new day

that's what I thought so took a trip to Rome, then caught the lurgy, back at it today.

Belt squats, deadlifts, lunges, Kettlebell work, core work.

Targeting building leg strength and dropping 5 kg
 
it is, maybe Lurgy Lite, but definitely Lurgy

Bench, rows, bizentrize, landmine press, core work, more ******* circuits.

About 130km on bike through the week for added cardio
 
Belt squats 10X40, 10X60, 10X80, 10X90, 10X100, 8X100
Lunges 3X10X30
Pallof press 3X10X3 plates on machine
Hyper Extensions 3X10 with 20kg plate
Leg extensions 3X21X3 plates on machine
Russian twists
Glute Bridges 3X15 bodyweight

About 20 minutes cardio and 36k on bike last night
 
Upper body,
Bench, Lat pull downs, Bi/tri, dumbbell incline press, single arm rows
First focused session since the physio started. Weights very light but got to start somewhere again. :)

More turbo trainer.
 
legs on Wednesday, upper today

Bench, BOR, Incline Dumbbell row, Cable flyes, Cable lat raise, circuits to finish with Burpees , mountain climbers, battling ropes and bear crawl.
 
Leg day - wk 4 of PT

17 min warm up on elliptical 9Km

Stretches

Sumo deadlift - new exercise, very light
10 X25
3X10X55

Belt Squats - lot easier than normal squats
10X50
12X90
40X110
21X130

BSS dumbbell
3X10X10

leg extensions
3X10X2 plates, 5 second hold each extension

Back extensions
3X10

prowler crawls
6X10m

Tried hanging leg raises but shoulder didn't like that at all :(

elliptical intervals - 30second on, 90 second off 6 sets - about 6KM
 
Upper

Weights are still light, PT correcting form and building back up from there, very useful

Bench
10Xfootball bar (10kG)
10X40
12X50
10X60
5X60
10X50
10X40
15X30

LAt pull downs
3X10X40

DB Rows
3X10X25

DB Shoulder press - pleased with that, couple of months ago shoulder couldn't have done that
3X10X15

db lateral raises
3X10X7.5's

Lot of stretching

elliptical 19 mins about 11km
 
mrthingyx said:
All that cycling and you then go on the elliptical?
Click to expand...
Yep, warm up mainly :)

Leg day

17 min warm up on elliptical 9Km

Stretches

Belt Squats
10X50
12X90
30X110
20X135
10X135

BSS dumbbell
3X10X10

Hip Thrusters
3X10X40

leg extensions
3X10X15kg plates, 5 second hold each extension

Hamstring curls
3X10X50

Back extensions
3X10 (20kG )

Pallof press
sX10X40kg

Russian Twist
3X10X20kg
 
Moar leg, session with PT, everything focused on form to start with

Hang clean
10Xbar
10x35
2X10X40

Barbell walking lunge
5X10X25

DBSS
3X10X20

Leg press
10X40
10X70
2X10X90

Leg curls
10X30 each leg
2X10X40 each leg

Step ups
2X10

Circuit at end
Hang cleans 25kg
KB swings 24kg
Battle ropes

1 min each exercise, two rounds, no rest

Legs are feeling it now, also had about 80K on the bike this week
 
well, been doing a fair bit of bike work on zwift and some outside rides.
Picked up resistance bands which are okay but finally managed to pick up a barbell and 70kg of plates. Should be delivered this week.
 
Finally got some of my weights delivered and managed to get a workout in rather than just the bike all the time.

3X10X50kg deadlift
3X8X50 Hang clean
3x6X50 push press
3X10X50 BOR
3X20X20 seated shoulder press

curlz n stuff

more delivered this morning so can vary it up a bit, trying to get a bench at a sensible price as well.
 
Bench arrived on Friday, been a while since last did chest so losses everywhere. It's not a great bench but not paying some of the daft prices out there just now.

Quick session this morning :)
5X15X50

db flyes
3X10X10

Standing db shoulder press
3X10X12.5

single leg extensions (hey, it's on the bench so why not :D )
6X10X20kg each leg

Heaps of bike, 247.5km last week. Currently on 10-12 week FTP builder programme.

Weight down from 81kg at the start of lockdown to 77.4, on about 2000kcals per day.
 
was amusing lifting a coffee later.
40k zwift 10-12 week ftp builder, week3 day 4

Bench
5X15X50

db flyes
3X10X10

Standing db shoulder press
3X10X12.5

3X10X30 strict shoulder press

New bar supposed to be arriving today along with some other bits and pieces.
 
Plenty bike and getting a routine together now

db goblet squats
3x10x20

leg extensions 3x10x40

Bb shrugs 3x10x40

bench
15x50
4x10x60

renegade rows
3x20x15

45 kettlebell swings

30 Russian twist
 
Last edited:
Whole body, with curls

db bench
20X10
10X15
10X20
10X22.5
3X10X25

flys
3X10X10

Goblet squat
3X10X25

Extensions
3X20X20

EZbar
4X10X25

30 russian twist

DB single arm rows
3X10X25

Seated DB shoulder press
3X10X15

Moar bike
 
db bench
20X10
10X15
10X20
3X10X25

Bench
3X15X50

Goblet squat
3X10X25

Extensions
3X20X30

EZbar
3X10X25

45 russian twist

DB single arm rows
3X10X25

Seated DB shoulder press
3X10X15

some more bike
 
mrthingyx said:
Do you do many training programmes on Zwift at all? I am finding a hard gym session makes interval sessions really painful for around two or three days afterwards...
Click to expand...
doing the 10-12 week ftp builder, think I'm on week 6 now. Think the fact that it's 10-12 week is good because it's not trying to rush the process, a lot of stamina work, lower zone work and only shortish intervals. FTP seems to have increased by about 5% or so I think at the moment.

Having said that I've not really got the facilities to do much leg work anyway just now so they're not getting overworked. My "gym" is in my office and it's a bit cramped. I do however have a set of squat stands coming. That'll let me get rid of this bench, put in a smaller one and give me a bit more space :) Not an ideal set up but has done a job. We're now committed to be working from home for at least another couple of months anyway so will invest a little bit more on decent kit while I can still get something back for this :)

gym.png
 
Yesterday

db bench
20X10
10X15
10X20
3X10X25

Bench
10X50
10X55
3X10X60

Extensions
3X20X40

60 russian twist

DB single arm rows
3X10X25

Seated DB shoulder press
10X15
10X17.5
10X20

total of about 250k on the bike for the week
Weight now at 75.1kg which was initial target (75), bodyfat visually sitting at about 15-20%, not too bad for an old fart.
 
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