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Post by peterako on Aug 10, 2022 9:44:42 GMT -5
Tuesday 9th August 2022
Squat
20kg x 10 40kg x 9 60kg x 9 80kg x 8 100kg x 6 120kg x 3 140kg x 3 60kg x 10
All good.
Chin-ups
3 x 5
- Good.
Will do a light Physio sequence tomorrow.
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Post by peterako on Aug 15, 2022 9:01:09 GMT -5
Sunday 14th August 2022I'm allowed run again OK......1' walk, 30" run x 5 to start...but I'm allowed run again!! Flat B'bell Pressbar x 20 30kg x 15 40kg x 12 50kg x 3 65kg, 75kg, 55kg x 5 Tough enough. But have done a lot this weekend (cycling, physio, garden etc.) Wide grip Pull-ups with alt knee raise3 x 4 Good.
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Post by peterako on Aug 17, 2022 4:38:27 GMT -5
A bit achy after my 'run' on weekend, especially calves/feet so lifting accordingly. Irish sprinter made the European 100m finals and did very well, 0.02 outside a medal...and he's only 20! The women's 100m was an amazing race! Tuesday 16th August 2022Squat concentrate on form and feel 20kg x 10 40kg x 9 60kg x 9 80kg x 8 100kg x 6 120kg x 3 140kg x 3 All very good. Depth, form etc better than last week. had a slight twinge in lumbar walking 60kg out so went to Chins Chin-ups3 x 6 Tough, but good Squat60kg x 10 very good - Rushed off to see 100m finals
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Post by peterako on Sept 16, 2022 2:53:26 GMT -5
Wednesday 24th August 2022
Squat
20kg x 10 40kg x 9 60kg x 9 80kg x 8 100kg x 6 120kg x 3 140kg x 3 60kg x 10
Really very good - form and control improving each week even if weights have not gone up.
Chin-ups
3 xx 6
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Post by peterako on Sept 16, 2022 2:55:58 GMT -5
Sunday 29th August 2022
Back to jogging started.
Flat B'bell Press
bar x 20 30kg x 15 40kg x 12 50kg x 5 65kg, 75kg x 5 85kg x 2 70kg x 5
Have been neglecting pushing excercises on upper.....
Under bar rows
3 x 10
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Post by peterako on Sept 16, 2022 2:59:29 GMT -5
Tuesday 30th August 2022Squat20kg x 10 40kg x 9 60kg x 9 80kg x 8 100kg x 6 120kg x 3 140kg x 3 60kg x 10 - improvement n form again Depth was super! Chinups3 x 6 Seated Tib raises 6kg3 x 20, 1 x 15 Standing OHP - bar only3 x 10
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Post by peterako on Sept 16, 2022 3:02:47 GMT -5
Sunday 4th September 2022
EZ Curls - standing + Trab Bar Extensions - seated
bar x 10 + bar x 10 20kg x 15 + 20kg x 15 30kg x 12 + 20kg x 15 35kg x 10 + 25kg x 15 40kg x 8 + 30kg x 15 40kg x 8 + 30kg x 15
Seated B'bell OHP - Mid wide
bar x 10 20kg x 15 30kg x 12 40kg x 4
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Post by peterako on Sept 16, 2022 3:07:58 GMT -5
Suffered some calf issues (I think it's due to weak big toes and associated muscles) so very limited in all leg activity. Left calf, especially, has resulted in poor flexion and extension.
As a result, spending more time on physio to rehab.
Friday 9th September 2022
Squat
bar x 10 30kg, 50kg, 70kg, 90kg, 110kg x 3 130kg x 1 50kg x 1
Goblet Squats - 6kg
3 x 10
Tib raises
6kg, 2 x 10
Band lying leg curls
3 x 15
Chinups
8
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Post by peterako on Sept 16, 2022 3:12:03 GMT -5
Monday 11th September 2022Flat B'bell Pressbar x 20 30kg x 15 40kg x 12 50kg, 60kg, 70kg x 5 80kg x 2 50kg x 10 Wide Grip Pull-ups3 x 3 Seated B'bell OHP - mid widebar x 10 30kg x 10 40kg x 8 Under bar hanging rows2 x 10 ?? (can't read my last hand written log entry )
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Post by peterako on Sept 16, 2022 3:15:03 GMT -5
Thursday 15th September With fear.....calves VERY slowly recovering.... Squat20kg x 10 40kg x 9 60kg x 9 80kg x 8 100kg x 6 120kg x 3 140kg x 3 50kg x 10 Very good...BUT... left calf injury is altering form and right hip compensating. Weight felt fine, but form suffered..... Chinups3 x 5 YATS(I often do these anyway....thank you Boris )
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Post by peterako on Oct 3, 2022 4:22:57 GMT -5
A bit under the weather the past two weeks. Minimal physio. Had hurt both my calves a couple of weeks ago and only recovering now. But still limited range in my left.
Sunday 2nd October 2022 - after garden and cross country/forest cycling
Squat
20kg x 10 40kg x 9 60kg x 9 80kg x 8 100kg x 6 110kg x 3 140kg x 2 (form woudl have gone if I tried 3rd) 60kg x 10
Fine
Chinups
3 x 5
Standing single leg calf raise + 6kg
3 x 10
- All ok. Still not fully well, but much improved.
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Post by peterako on Oct 10, 2022 4:09:31 GMT -5
Have had to regress and concentrate on my physio recently Sunday 9th October 2022PhysioAll except plyo. Plus extra calf work. Flat B'bell Pressbar x 20 30kg x 15 40kg x 12 50kg, 60kg, 70kg x 5 80kg x 3 Fine "Lift outs and control" - been a LONG time since I've had any focus on bench so want to get used to some weight again. 90kg, 100kg, 110kg, 115kg - all fine/good YATS - Decent.
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Post by peterako on Oct 18, 2022 12:03:18 GMT -5
Plenty of physio in between..... Saturday 15th October 2022Squat20kg x 10 40kg x 9 60kg x 9 80kg x 8 100kg x 6 120kg x 3 140kg x 3 60kg x 10 All good Chin-ups3 x 5 Good Single Leg Leg extension - Hold at 17 degrees then reps6kg, 3 x 30s + 12 reps Lying single leg band hamstring curls3 x 16 - Good/great
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Post by peterako on Nov 22, 2022 4:11:36 GMT -5
I have been active during October/November - will update ASAP.
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Post by peterako on Nov 28, 2022 4:16:23 GMT -5
Thursday 20th October 2022
Squat
20kg x 10 40kg x 9 60kg x 9 80kg x 6 100kg x 6 120kg x 3 140kg x 3 60kg x 10
Chinups
3 x 6
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