Date: 18/05/2023

Weight: 88.9kg

Workout: 36min

Wanted to take it a bit lighter on the squats to see if it would affect my bench, also knees still not feeling 100% so wanted to focus more on the strengthening the knee so I brought out my janky slant board I made.

IM SHOCKED that it holds both my weight + 60kg on the bar without disintergrating.

Slant board squats 3x10 (1min 30 rest)

set1. 60kg
set2. 60kg
set3. 60kg

Bench 4x10 (1min 30 rest)

set1. 70kg
set2. 70kg
set3. 70kg
set4. 70kg

managed all 4 sets at 70 even with the slightly less rest time so easier squats carries over to the next exersice. I am deffo due a heavy day with bench next week as I need to keep the CNS ( Centeral Nervous System ) firing by loading up the weights. I am hoping the very minute increase size in chest muscle may mean 120kg bench could be seen this year.

Row 3x10 (1min 30 rest)

set1. 70kg
set2. 70kg
set3. 70kg
set4. 70kg

OHP 3x10 (1min 30 rest)

set1. 35kg
set2. 35kg
set3. 35kg

Felt pretty srong on this so quite happy about that.

Curl 3x10 (1min 30 rest)

set1. 30kg
set2. 30kg
set3. 30kg

Track of the day

Thoughts

95% of everything you do is the result of habit. - Aristotle

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Date: 17/05/2023

Running day 8

After the slaughter on Monday 250 took it a bit easier today.

Could feel a bit of a niggle in my knees from the previous days run and workout so didnt push through it but wanted to get a bit of blood in there to help with recovery.

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Date: 16/05/2023

Weight: 88.9kg

Workout: 45min

--

Not feeling like writing to much about todays workout so just jotting down what I did.

Squat 3x10 (2min rest)

set1. 100kg
set2. 100kg
set3. 100kg

Bench 4x10 (2min rest)

set1. 72.5kg
set2. 72.5kg
set3. 72.5kg
set4. 72.5kg - 7/10 reps

Row 3x10 (2min rest)

set1. 72.5kg
set2. 72.5kg
set3. 72.5kg
set4. 72.5kg

OHP 3x10 (1min 30 rest)

set1. 32.5kg
set2. 32.5kg
set3. 32.5kg
set4. 32.5kg

Curl 3x10 (1min 30 rest)

set1. 32.5kg
set2. 32.5kg
set3. 32.5kg
set4. 32.5kg

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Date: 15/05/2023

Running day 7

Intervals. I knew going into this, this was going to be a challenge. The run was warmup for 10min ( approx 1.3m ) then 10 rounds of 30sec @70-75% run, 1min recovery.

This was fun and vomit inducing at the same time, but lead to my fastet 5km

Splits

This once a month I think will really help with overall fitness and assist in recovery times in the gym.

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Date: 12/05/2023

Weight : 89.8kg

Workout: 30min

--

Decided to do a heavy session, so went with Deadlifts and OHP

Deadlifts (3-4min rest)

Warmup with some controlled 70kg then some speed reps.

set 1. 120kg x 5 reps
set 2. 140kg x 5 reps
set 3. 160kg x 2 reps
set 4. 180kg x 2 reps
set 5. 190kg x 1 rep
set 6. 120kg x 8 reps

OHP (Seated)

On this I tried to see how heavy I could go and did some tripples

set 1. 30kg x 3 reps
set 2. 35kg x 3 reps
set 3. 40kg x 3 reps
set 4. 45kg x 3 reps
set 5. 50kg x 3 reps
set 6. 55kg x 3 reps
set 7. 60kg x 3 reps

Shocked my self a bit on this one as I cant remember the last time I put 60kg above my head.

Track of the Day

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Date: 10/05/2023

Weight: 89.5kg

Workout: 50m

High bar back squat 3x10 (2min rest)

Calfs were a bit tight after the run the other day but felt strong in the legs so decided to go for 100kg for working sets, but had a good warmup with 70,80,90 befoer jumping in.

Set 1. 100kg
Set 2. 100kg
Set 3. 100kg

Flat bench 4x10 (2min rest)

Kept with the 72.5kg from previous session:

Set 1. 72.5kg
Set 2. 72.5kg
Set 3. 72.5kg
Set 4. 72.5kg - Added an extra min rest and only managed 7 reps on this set

Think the squats were more taxing than I thought and hopefully I'll get the full 4 sets of 10 next session ready to bump up next week to 75kg

Barbell row 3x10 (2min rest)

Did more of a pendlay row and started from the floor for the start of each rep, kept the core tight and got a good contraction at the top and felt a good pump in the lats.

Set 1. 72.5kg
Set 2. 72.5kg
Set 3. 72.5kg

Seated Overhead press 3x10 (2min rest)

Enjoting these seated OHP and getting a bit easier each session, not quite got the ski slope shoulders yet, will have to add some shruggs in after this training block.

Set 1. 32.5kg
Set 2. 35kg
Set 3. 35kg

Barbell curl 3x10 (2min rest)

Added a slight extra movement at the top of the curl where the bar is about shoulder height and then pushed up to eye level. This added a bit of extra work to the delts

Set 1. 30kg
Set 2. 30kg
Set 3. 30kg

Track of the Day

Thoughts

Do something today that your future self with thank your for - Annon

Like sowing the seed for the harvest, I look at my training like this, each workout is growing that seed to grow into a strong old tree.

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Date: 11/05/2023

Running day 6

Did a 3Km followed by a short burst. I wanted to see how long I could sustain a pace that would give me a 20m 5Km.

Pace

I used this as a warmup to get into that areobic state as I knew the faster pace would tax me.

I am quite pleased I managed 500m at ~4m/km pace, endurance Is definitely a key area I am working on as well as recovery

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Running day 5

‌             ‌

Another 5K in the bag, and a slightly quicker pace, maybe I can get to the 20m 5K mark at some point in the future. For now I am happy with the fact I have made it this far.

‌Splits are below

So over the 5 runs I have accumulated ~21km

Track of the Day

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Date: 03/05/2023

Weight: 89.2kg

The Workout: 51m

High bar back squat 3x10 (2min rest)

My legs weren't as jelly as I thought they would be after the run yesterday so started on 90kg. 90kg felt good for the first set so steadily increased each set and all felt good so 95-100kg could be a good start for next session.

Set 1. 90kg
Set 2. 95kg
Set 3. 100kg

Flat bench 4x10 (2min rest)

Upped this session to 72.5kg and the first 3 sets felt good, and the last set was a bit of a struggle on reps 7-10 but made it.

Set 1. 72.5kg
Set 2. 72.5kg
Set 3. 72.5kg
Set 4. 72.5kg

Going to keep at this weight for a few more sessions I think until it feels like I could do 12-14 reps on set 4.

Barbell row 3x10 (2min rest)

Wanted to get a good strech at the bottom this time round so really got the bar as low to the ground while maintaining a tight back and core.

Set 1. 72.5kg
Set 2. 72.5kg
Set 3. 72.5kg

Seated Overhead press 3x10 (2min rest)

Kept the seated OHP split but started at 32.5kg this time round but it felt comfortable but 37.5kg is a struggle so keeping this weight until the last set isn't to much of a struggle.

Set 1. 32.5kg
Set 2. 35kg
Set 3. 37.5kg

Barbell curl 3x10 (2min rest)

Decided to mix up the sets with supernated and pronated curls

Set 1. 30kg
Set 2. 30kg
Set 3. 30kg

Track of the Day

Thoughts

If you want to lift yourself up, lift up someone else - Booker T. Washington

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Running day 4

Todays run started a lot earlier than normal, I bumped into an old friend from high school over the weekend and it was amazing to see him as it's been a good few years. What was even more amazing was I find out he lives 5 minutes away. He's also into his running, but prefers long-distance running, like marathon level stuff 🤢.

Anyway we planned to meet 5:45am and go on our 5Km route, he rocked up running past after already done 2.5mile, so I joined the run train.

Happy that I did over the 5Km mark and I wasn't completely dying and with a page not to far off my previous runs, but we managed to have a good catch-up while running, I held a pace where I could get a good few words out of a sentence but not a full conversation.

My splits were fairly consistent and overall happy with this run, Il be aiming to get a sub 30min 5K next time round.

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Running day 3

Added an extra lap today, but dropped the pace to see if at the end how quickly I could recover.

Managed a greater distance but dropped pace vs previously but recovery, I was back to normal breathing within a few minutes, I really would like some fitness wearable to track my heartrate during these runs.

Hopefully I will get to 8 laps of this which should be about 5km but just need to find my rhythm.

Track of the day

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Date: 27/04/2023

Weight: 89.2kg

The Workout: 50m

High bar back squat 3x10 (2min rest)

Warmup felt tough and felt tight in the hole, but spent some more time at the bottom streching out. Then on to 70kg for a few, then 80 then onto the working sets:

Set 1. 90kg
Set 2. 90kg
Set 3. 90kg

90kg is starting to feel comfortable so next week will push up to 95kg.

Flat bench 4x10 (2min rest)

After last session the last few reps on the last set were tough but manged all 10 reps this time the last set felt great.

Set 1. 70kg
Set 2. 70kg
Set 3. 70kg
Set 4. 70kg

Didn't feel much of a struggle on the last set and could probably get another rep or two in so next week deffo moving to 72.5kg.

Barbell row 3x10 (2min rest)

Wanted to get a good strech at the bottom this time round so really got the bar as low to the ground while maintaining a tight back and core.

Set 1. 70kg
Set 2. 70kg
Set 3. 70kg

Seated Overhead press 3x10 (2min rest)

Decided to split this up from the curls and not super set them and managed more weight than last time so thats a good sign.

Set 1. 35kg
Set 2. 37.5kg
Set 3. 37.5kg

Barbell curl 3x10 (2min rest)

Curls to finish , was nice to break this up from the OHP , meant I could concentrate more on the curls and not just moving the weight.

Set 1. 35kg
Set 2. 35kg
Set 3. 35kg

Track of the Day

Thoughts

Practice makes perfect - Unknown

This saying is a good one but also I feel its a bit wrong. If I practiced something wrong 1000 times it doesn't make it perfect it means I can do that 1 thing wong all the time.

I think 'Practice makes automatic' is a better saying, or 'Perfect practice makes perfect'

This can come back to working out as well, If we take the deadlift for example, if someone has never done it before and practices bad form for 1000 reps , they will get really good ad bad form deadlifts. The other side of the coin is even if i do 1000 reps with really good form but keep at the same weight I will get really good at lifting that weight but without adding weight we won't progress.

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email: fitness@0lzi.com
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Date : 26/04/2023

Running day 2

Second day of running went better than expected, I managed 3 consecutive laps around what I will refer to as 'The small field'

I managed a faster pace than last time and longer distance, which im happy with. Next time I will aim for 4 laps while trying to maintain a similar pace.

I don't see myself as a runner and don't particularly want to be training to do long distance, but my cardio is not where it should be and if this helps with my recovery in the gym between sets, or recovery overall then happy days.

Track of the Day

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Weight: 89.8kg

‌             ‌

The Workout : ~40min

High bar squats: 3x10 (Rest times 2:00min)

This week I'm switching over from front squats to high bar to move a bit more weight and allow my upper back to recover slightly from front squats.
Warmed up with the bar for a couple then threw the 25s for a few, then did a single at 80kg.
Working sets:

Set 1. 90kg
Set 2. 90kg
Set 3. 90kg

Bench 4x10 (Rest times 2:00min)

This week I'm going flat bench, again to add some extra weight on.
No warmup and straight into working sets

Set 1. 70kg
Set 2. 70kg
Set 3. 70kg
Set 4. 70kg

The last reps on the last set was RPE 9 so probably stick with 70kg for next workout before moving up to 72.5kg

Bent over row 3x10 (Rest times 2:00min)

Kept the 70kg on the bar and started pulling.

Set 1. 70kg
Set 2. 70kg
Set 3. 70kg

Super Set - Seated Overhead Press & Barbell Curls: 3x10 ( Rest times 2:00min )

Starting to feel this super set could benifit from being two individual exercises , it would add 5-10min to the workout but if i can keep the rest times to 2min could still squeeze it in to a lunch break and still have time to cram some food in me. It would mean I would be able to increase the weights on both exersises independently as I feel I would be OHP 60kg before im curling it.

Set 1. 32.5kg
Set 2. 32.5kg
Set 3. 32.5kg

May try next session to split these up and see how the lenght of the workout and feel of the workout is affected.

Track of the Day

Thoughts

The quieter you become the more you are able to hear - Rumi

Half way through my workout I turned off the music and just took in the natural sound around me. But this quote isn't just about listening to nature but listining in general. You will notice more when you listen to someone and not have that self dialogue with what you are going to say after they have done speaking.

Its a hard practice to just listen.

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email: fitness@0lzi.com
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Date: 21/04/2023

Weight: 89.5kg

The Workout: 58m

Front Squats: 3x10 (Rest times 1:30-2m)

Started with some wrist streching as I was feeling tight in the racked front squat position.

Moved on to 60kg for some deep front squat holds.

Working sets:

Set 1. 80kg
Set 2. 80kg
Set 3. 80kg

No split pants thist time round. 80's are starting to feel a bit easier so next front squat session I'll go up to 85kg each set.

Think I am going to be doing a alternate squat each week.

Week 1. Front squat
Week 2. High bar squat
Week 3. Low bar squat

Incline Bench: 4x10 (Rest times 1:30-2m)

Did some shoulder streches with resistance band then jumped straight into the working sets.

Set 1. 60kg
Set 2. 60kg
Set 3. 60kg
Set 4. 60kg 

Last session I only managed 9 reps on the last set, this time round got all 10 reps, so next session I am happy to add 2.5kg per set to get in the progressive overload.

Barbell Row: 3x10 ( Rest times 1:30-2:00m )

60kg was starting to feel to easy so did a warmup with it then moved up to 70 for working sets.

Set 1. 70kg
Set 2. 70kg
Set 3. 70kg

Super Set - Seated Overhead Press & Barbell Curls: 3x10 ( Rest times 1:30-2:00m )

Feeling pretty good about these now, trying to keep the OHP behind the neck to keep flexible enough to do that.

Set 1. 30kg
Set 2. 32.5kg
Set 3. 32.5kg

Next session I'll keep all the sets to 32.5kg and see if I get all the reps before moving up to 35kg.

Track of the Day

Thoughts

A journey of a thousand miles begins with a single step - Chinese Proverb

I plan to to lift weights until im dead, and this lifting jouney is not just about lifing the heaviest stuff up, its about longevity. But all journeys start with a single step. So if you haven't made your first step do it and then you are 1 step closer to your goal.

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