Long heart rate day

30 mins rowing machine.
EMOM supersets 3 sets each
Pull-ups/ pulley rows
Pulley curl/ tri ext
Pulley abs/ calves
Lateral raise/ rear delt raise
Grippers at end


This gave me 1hr 10 average 133 bpm.

Had enough of the foot pain, so running out. Today. Rowing machine 30 mins. Heart rate gradually increased to 140 bpm. Then a bunch of EMOM bodybuilding supersets, keeping heart rate up. Pull-ups/ pulley rows Pulley curl/ tricep extensions Abs/ calves Hammer curls/ tricep extensions Grippers. Rowing...

I started this log doing the capacity programme. I got bad foot pain. I got back into it, running 2 hours this Saturday,and yeah, foot pain. So I am not going to insist. Dropping running to twice per week. A fast 5 k and a 2 hour zone 2. Weights 4 x but incorporating some HIT cardio through kettlebe...

Low bar squat
100 k x3
80 k. 5x5

Bench
80kx 3
70 kg 5x5

Dips / lat pull down superset
Did not count reps, slow tempo to failure ish.

Kettlebell swings 46 kgs 10x10

Moving to more strength less cardio now weather is picking up.

2 hrs 4 mins jog
132 bpm average

Ssb 5 mins timer
67.5 kg
4x4
Pull-up dips superset 17.5kg. 2,5 mins timer
4 4 4 each

Kbell swings EMOM
45 kg 10x10

Deadlift on platform
130 -4
150 kg - 4 4 4

Ohp
30 -4
40-4
50 -4 4

Kbell snatch 20 kg
Right Left
10 10
10 10
10 10
6 6
6 6

Calves
?kg 5 5 5

Mon 3rd march Ssb 65 k 4x4 Chin dip superset + 15 kg 5/5 4/4 4/4 Kbell swings on minute 40 kg 10x 10 Tues 4 600 metres/ 4 mins walk. X 6 Faster than last time Hard work. Doing that last interval takes a lot. Left calf feels dodgy. If this goes south, might have to flip over to bike riding and rowing...

Jog 80 mins Avg 125 bpm
Row 20 mins Avg 122 bpm

Persistent foot pain so cut back some running for rowing.

SSB
57.5 kg 5x5
Superset platform deadlift and dips
Dl 112.5 5x5
Dips + 5 kg 5x5