January DW Training

Week 2nd – 8th January 2017

Monday,
a.m. gym
A, bench press, narrow grip, 5*5 (fingers just onto the smooth part of the bar so not really narrow) 80,90,90,90,80
B, seated cable row, neutral handle: 4*10-12: 52*10, 59*10,11,11
C, DB overhead press, 3*8-10: 20*10,9,10
D1, curls, 3*10-12: 12kg 15,15,15
D2, cross body triceps extensions, 3*8-12: 12 kg *10,10,9
E1, face pulls, 3*10-15
E2, supine hold with 1 arm DB press 12kg, 3*8. Core exercises can be so boring, but this is reasonably isn’t too bad.

p.m. run 25 minutes
Alternating four minutes steady one hard to break it up and make me work (I was going to go for an easy one but Joe convinced me to put a bit of effort in and adding the hard minutes was good for stopping me being lazy!)

I was planning to paddle but it was really quite windy. There were white horses on the river near home which tends to be similar / marginally worse conditions to the stretch I paddle on. When I did the long paddle on Saturday just gone it was similar and I was fine but it’s probably a silly risk; I’m on my own, there’s frequently no one around at all even on the bank, I don’t have a buoyancy aid (really need to get one before DW) and I can just paddle another day. So I ran instead.

Tuesday
I was hoping the wind would have died down by the morning but no such luck. So I did a spin class in the evening. I haven’t done one before so it was a nice change, and pretty hard.

Wednesday, paddle
1000m every 7 mins *8
Finally back on the water but my head wasn’t really in it for some reason, but I got it done.

Thursday
a.m. paddle, 10,8,6,4,6,8,10 CAP
Nice morning and felt good

p.m. gym,
Deadlift 4*5R: 100*5 , 120*4,4, 100*5
Should probably do 110 next time, 120 was too heavy to do well.
1 leg rear foot elevated split squats, 3*8-10: 40*8 45*8, 50*8
RDL, 3*6-8: 60*8,8,8 not especially hard but will up next week
Side bends, 3*12-15: 34*15*3. next week up the weight

Friday, gym
A, bench press, 4*10-12: 80*12 85*12,12,7. Rests 120 secs
B, chest supported row machine, 4*10: 52*10,10,10,10
C, Skull crushers 4*8: 35*8 40*8,8,7
D1, straight arm pulldowns, 3-4*8-12: 25*12,12,12
D2, reverse flyes, 3-4*8-12: 6*8,8,6

Cut the core circuit and did it at home in the afternoon
10-15 reps each x 4
v sits
band good mornings
hip ups
cycling sit ups

Saturday, paddle
10/2 *7

Sunday, rest

Monday, gym
A, bench press, narrow grip, 5*5: 80, 90, 90, 90, 90, back off set 80*3
B, seated cable row, neutral handle: 4*10-12: 52*10, 59*10,12,12
C, DB overhead press, 3*8-10: 22*8,9,8
D1, curls, 3*10-12: 12kg 15,15,15
D2, cross body triceps extensions, 3*8-12: 12 kg *11,11, 10
E1, face pulls, 3*10-15
E2, supine hold with 1 arm DB press 12 kg *8,8,8

Tuesday
Paddle, was going to do 4/2*10 but it was windy. I did the first 3 then it became a battle to not sink. I turned around and paddled back, only out for 30 mins in the end.

Run 3/2*5

Wednesday, gym
Deadlift 4*5r: 100*5, 110*5,5,5
1 leg rear foot elevated split squats, 3*8-10: 45*8, 50*8,8
RDL, 3*6-8: 60*8, 70*8,8
Side bends, 3*12-15: 36*15,15,15

Thursday
I managed to slip while cutting food and cut my hand… so I’m out of action for now. I’ll update in a few days but I won’t be doing much the rest of this week.

More info about the hand in this post “Injured finger“, but basically I can’t use it for two about two months, so I’ll have to train around it.

Friday & Saturday off

Sunday
Three of four easy sets of chest press machine, shoulder press machine, chest supported row. All right hand only. Plus leg press

Week 16th – 22nd
Monday, off

Tuesday
30 mins on bike
15 mins core: legs raises, sit ups, back extension machine, 1 arm press ups

Wednesday
A, leg press machine, 5*8
B1, leg extension, 4*12
B2, chest press machine, right arm, 4*12
C1, shoulder pres machine, right arm, 4*12
C2, leg curl machine, 4*12
D1, chest supported row, right arm, 4*15
D2, incline sit ups, 3*15
Only the legs press was heavy ish, the rest was just slow and controlled.

Thursday
30 min cycle on spin bike
20 minutes of sit ups, leg raises, back extensions

Friday
A1: Leg press, 4*8: 86*8, 93*8,8,8
A2: One arm press ups: 4,3,3,3
B1: one arm DB press, 3*8: 26kg, not hard but don’t want to risk a bad rep with my left hand not able to help
B2: 1 leg rear foot elevated split squats, 3*10: 26 kg db in right hand
C: chest supported row machine right arm , 4*12, 36 kg

Saturday, off

Sunday
30 mins of core bits a pieces at home

I haven’t really done that much this week, most of it can’t really be considered training! It’s just been to do something rather than sit around all day. Hopefully next week I’ll be able to do a bit more.

Week 23rd – 29th
Monday,
A1: Leg press, 4*8: 93
A2: One arm press ups, 4*3+: 4,4,4,4
B1: one arm DB press, 3*8: 28kg
B2: 1 leg rear foot elevated split squats, 28 kg db in right hand: 3*10
C: chest supported row machine right arm , 4*12 , 41 kg

Same session as I did on Friday but I wasn’t sore after it, I liked it, and there aren’t too many good options at the moment

Tuesday
55 min on a bike

Wednesday
Tabata session on bike
10 min warm up then 20″/10″ *8
Core: leg raises 3*15-20, twisting sit ups 10 each side *3, back extension machine 15*3

I’m getting very bored of sitting on a bike in the gym!

Thursday
never got around to going …

Friday
bike, 3mins hard 2 mins easy *8

Saturday
Smith Machine squats 90*5,5,5,5,7
Can manage to do without tensing my left arm. But they aren’t as good as a proper squat
B1: 1 leg rear foot elevated split squats, 3*10, 28 kg
B2: 1 arm dumbbell press, 3*12, 28 kg
C1: one armed seated row machine, 3*13, 44 kg
C2: leg press, 2*20

Smith Machine

First time using a Smith Machine

I did more cycling this week than gym because I figured getting strong legs at the expense of trying to keep some fitness wasn’t good for DW but stationary bikes in a gym are just too boring. I think by next week I’ll try and do some running, getting outside is so much more enjoyable. And I’m either going to keep the cycling really short, probably Tabata intervals, or long and slow and just listen to podcasts to keep myself entertained.

Update on the finger:
When I went to get my stitches out this week I asked the physio if I could start doing something earlier than normal because I had only gone part way through the tendon. Turns out that when the surgeon said I cut a third of it he meant the tendon splits in to three bits around the knuckle (two either side and a bit over the top) and I cut the bit on one side completely through. So it’s worse than I thought. The physio used to paddle a bit though and said DW might be okay depending on how everything progresses.

Monday 30th
bike, 10 min warm up then 20″/10″ *8

Tuesday 31st
Smith Machine squats 90*5, 95*5,5,5
B1: 1 leg rear foot elevated split squats, 3*10, 28 kg not too hard but was really dead after last time I did this session so kept the same for this only up on the squats
B2: 1 arm dumbbell press, 3*12, 28 kg
C1: one armed seated row machine, 44*12
C2: leg press, 45*20,20 just going slowly rather than heavy weight

Previous months’ blogs:
December
November
October

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