Sept 7
Reallly wasn’t meant to gym today, but I did. I’m doing a lifeguard course mid-october and I figured what better time to practice swimming than when i’m not doing weights. My friend joined me for swimming but had to wait an hour in the fitness centre so I popped in the gym and did a real pick n mix session to kill time.
Morning Session (Pool)
40 lengths (1000m), lots of breaks, mostly breast stroke
PM Session (Gym)
Pullups
11,11
Squats
5 x 70kg
Hang Power Clean
4 x 60kg
2 x 4 x 75kg
SL Hop
2 x 20 x 16kg
DB Rows
8 x 40kg
Bench Press
8 x 70kg
6 x 80kg
5 x 85kg
Hanging Leg Raise
2 x 10
Captain’s Chair (?) ab crunch thing
12 x 35kg
Like I said… a mix.
Pool Session
About 20 lengths, isolation work and breathing, not using legs etc., all front crawl.
Deltoids are killing me, and my upper back was horrendous this morning. Just put four eggs and 250g of beef in a frying pan and my mum gave me a weird look, love being home.
Sept 11
A1 Pull ups
3 x 10
A2 DB Z Press
3 x 9 x 18.5kg
B1 DB Rows
3 x 8 x 41kg
B2 BB Shrugs
3 x 8 x 58.5kg
Rotator Cuff, two movements
2 x 8 x 5kg
Abs:
Hanging Leg Raise 3 x 10
Toe Touchers 3 x 12
Toes to Sky 3 x 12
Wipers 3 x 10
Sitting Tucks 3 x 15
Ab Wheel 10
Sept 13
Javelin Throws
~50 throws, best of 33.18m (~109ft)
Shoulder Press
3 x 9 x 18.5kg
Dips
3 x 20
Bicep Curls
3 x 9 x 43.5kg
Res. Band Pullovers
3 x 12
Press Ups
3 x 20
Abs:
Marching 3 x 50 x 10kg
Twists 3 x 30 x 10kg
Had a crack at javelin, was quite fun. I had 5 training sessions dedicated to it a few years ago where I ended with 29.40m as my best (which I almost surpassed from standing today) so will work on technique not brute force.
Sept 15
A1 Pull ups
3 x 10
A2 DB Z Press
3 x 8 x 20kg
B1 Dips
3 x 20
B2 BB Shrugs
3 x 8 x 58.5kg
Rotator Cuff, two movements
2 x 8 x 5kg
Abs:
Hanging Leg Raise 3 x 10
Toe Touchers 3 x 12
Toes to Sky 3 x 12
Wipers 3 x 10
Sitting Tucks 3 x 15
Ab Wheel 10