What Was Your Work Out Today?

Sunday pt 2

Last workout of my bootcamp week
Cardio blast
1000m run/250m row
800m run/500m row
500m run/750m row
300m run/1000m row

Completed in 33:28 1min49 faster than last time I did it.

Finished off with 5/3/1 cycle 1 week 1 shoulder press, felt very light after the pyramids I've been doing but am hoping to progress quite quickly

Today my Gaelic hurling club played it's first proper match since St. Patrick's Day weekend. I wore my GPS and ended up running 2.85 miles.

Work out below, I currently weigh a horrible 134kg at 6ft and 39 years old with 3 kids! So the goal is to look good and strong, be able to run around with the kids, so looking to be between 85-95kg.

Working to 1800 calories but trying to grow muscle even though on a huge deficit by eating clean, no alcohol and plenty of quality protein. Today was my 8th session since getting back into fitness, I am experienced at weight training and physical activity (I played Rugby at uni). Will be moving to a PHUL training routine next week.

I always either aim to increase weight or volume every training session and will always include one or more of the 4 core lifts; squat, bench press, deadlift, and standing shoulder press.

Sunday, 26 May 90 mins

Deadlift (Barbell)
Set 1: 50 kg × 12
Set 2: 60 kg × 12
Set 3: 80 kg × 10
Set 4: 90 kg × 6
Set 5: 100 kg × 5
Set 6: 110 kg × 2

Lat Pulldown (Cable)
Set 1: 50 kg × 10
Set 2: 55 kg × 8
Set 3: 30 kg × 17
Set 4: 55 kg × 8
Set 5: 65 kg × 3

Lateral Raise (Dumbbell)
Set 1: 8 kg × 10
Set 2: 8 kg × 10
Set 3: 10 kg × 5
Set 4: 8 kg × 10
Set 5: 12 kg × 3

Bent Over Row - Underhand (Barbell)
Set 1: 40 kg × 13
Set 2: 50 kg × 10
Set 3: 60 kg × 9
Set 4: 70 kg × 6
Set 5: 80 kg × 3

Triceps Pushdown (Cable - Straight Bar)
Set 1: 15 kg × 20
Set 2: 20 kg × 15
Set 3: 25 kg × 10
Set 4: 30 kg × 5
Set 5: 35 kg × 4
Set 6: 40 kg × 1

Face Pull (Cable)
Set 1: 20 kg × 15
Set 2: 22.5 kg × 12
Set 3: 25 kg × 12
Set 4: 27.5 kg × 12
Set 5: 30 kg × 12
Set 6: 40 kg × 8

Fitness blender lean and strong day 2- arms and cardio

4 hour hike

1 x 10 Reps Squats
10 Miles Pyramids
1 x 10 Reps Squats

Biking:
300 in 30: Day 26
XXXXXXXXXXXXXX
010|300 Miles - 31:53
020|300 Miles - 29:19
030|300 Miles - 29:45
040|300 Miles - 30:40
050|300 Miles - 31:12
060|300 Miles - 30:59
070|300 Miles - 29:33
080|300 Miles - 30:34
090|300 Miles - 29:52
100|300 Miles - 34:00
110|300 Miles - 31:53
120|300 Miles - 30:28
----Birthday Break----
130|300 Miles - 30:36
140|300 Miles - 32:10
150|300 Miles - 30:30
160|300 Miles - 31:47
170|300 Miles - 29:12
180|300 Miles - 30:35
190|300 Miles - 32:38
200|300 Miles - 30:55
210|300 Miles - 30:24
220|300 Miles - 30:53
230|300 Miles - 31:57
240|300 Miles - 29:29
250|300 Miles - 29:54

6 or 7 miles walking today, 20+ hour fast, and built a shed. Rode blind (screen blocker mode). Only did squats before start and after finish.

Monday p90x chest shoulders and triceps

1 mile timed run. Finally back under 9:30, now to get under 9:15

3.1 easy mixed terrain run in preparation for a trail 10k at the end of next month

Tabata

Nature hike with my boys