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3 August
DeFranco Daily Dozen
10 August
Patrick Step Up – 3 x 15 x 50lb total
ATG Split Squat – 3 x 12 x 50lb total
Reverse Nordic (banded) – 3 x 12
A1 SLRDL – 3 x 12 x 50lb total
A2 SL Calf Raise – 3 x 12 x BWI’ve been in Lithuania 20 June-12 August and had no gym access and barely any free time to do legs. My groin, calves and Achilles feel neglected so I need some TLC in the form of a massage gun and a few consecutive days of DeFranco’s daily dozen and then I can get back to some proper lifting.
12 July
A1 Step ups – 5 x 10
A2 Sit ups – 5 x 12
A3 Jumping jacks – 5 x 14
A4 Front Plank – 5 x 60 secsDeFranco Daily Dozen
One more challenge from the AMRAP book
13 July
Patrick Step Up – 3 x 15 x 50lb total
ATG Split Squat – 3 x 12 x 50lb total
Reverse Nordic (banded) – 3 x 12
SLRDL – 3 x 10 x 50lb total
SL Calf Raise – 3 x 12 x BWI only have a pair of 25lb dumbbells and my resistance bands so did a lot of single leg work here.
18 July
DeFranco Daily Dozen
Already getting poor at consistently doing this
20 July
Patrick Step Up – 3 x 15 x 50lb total
ATG Split Squat – 3 x 12 x 50lb total
Reverse Nordic (banded) – 3 x 12
SLRDL – 3 x 10 x 50lb total
SL Calf Raise – 3 x 12 x BWQuite a lot of DOMS last time so did exactly the same again
1 July
DeFranco Daily Dozen
2 July
Run – 3.5km in 19:54
4 & 5 July
DeFranco Daily Dozen
7 July
SL Calf Raise – 3 x 12
9 July
DeFranco Daily Dozen
I realised I have a bit of Achilles tendonitis so I’m laying off the running. Will hit the gym next week for legs and try to prioritise stretching and calf work
WEEKS 86-89
7 June
Upper body stretches, 6
I spent a full week looking after my 8 month old twins to give my wife a break and my back and shoulders felt horrific from all the lifting, burping and soothing (they are 8kg each).
13 June
Pseudo waistline straddle hold – 2 x 4 x 5 secs
L-Sit/Tucked l-sit/straddle – 5,4,5I need to incorporate more straddle if I want to make progress.
17 June
Circuit-style:
Arnold Press – 10,10 x 8.5kg
Slow Pull ups – 2 x 5
Pike Pushups – 2 x 6
EZ Bar Curls – 2 x 9 x 21.5kg
L-sit – 2 x 15 secs
Slow Pushups – 2 x 10
DB Hammer Curls – 2 x 10 x 8.5kg
V-Situps – 2 x 12I subbed in L-sit as I won’t have access to a pull up bar for a few months.
I had my second vaccination on the 23rd so needed a few days off. I’m in Lithuania from 20 June to 12 Aug and really need to settle on a routine to avoid stalling. I’ve already purchased parallettes so should be able to get something done next week.
7 June
Jefferson Curls – 8 x 5kg
Reverse Nordics (band assist) – 2 x 108 June
Brisk walk – 32 mins
Burpees – 60 in 6 minsThese were challenges from a book I’m reading called AMRAP.
9 June
ATS – 3 x 4
Patrick Step ups – 3 x 12 x 5kg
ATG Split Squat – 3 x 10 x 17kg
Nordic Curls – 3 x 8
SL Calf Raise – 3 x 12 x BWI like this series and while I have limited time & gym access over summer I need to consider shorter workouts
11 June
Run – 5.38km in 31:28
I tried running one direction for 15 mins then turning, ended up going too far.
18 June
Run – 5km in 26:54
My wife had a freebie sachet of pre-workout which I necked before this run. It had 250mg caffeine which is a LOT for me. Probably reduced my RPE which is a big factor because I don’t really push myself in cardio.
26 June
Circuit: 10 push ups, 20 BW squats – 8 rounds
Another challenge from the AMRAP book.
I’m in Lithuania from 20 June to 12 August and I’m still in quarantine so can’t hit the public gym. I will do a short leg session this week to stay active.
