Workout Log

[Adski]

8/3/25

Rest Day

Note: a bit of running around today, but also a bit of stretching and chill time.

[Adski]

9/3/25

Rest Day

Note: UFC, mobility and pliability today

[Adski]

10/3/25

Rest Day

Note: mobility and pliability today

[Adski]

11/3/25

Rest Day

Note: Pliability and mobility. One more day of Deload tomorrow then reload.

[Adski]

12/3/25

FSQ
70kg 5x5

OHP
42.5kg 5x5

Ring Rows
1x25

PM

Weighted Plank
20kg 3x1 min with 1 min rest between sets

Note: good start to the block, I worked on a bit of an incline with the rows, the hand felt ok afterwards. I’ll be enquiring as to whether or not I can start doing isometrics and rows to help it heal and slow load it at my next physio appointment. Hopefully get the all clear. Otherwise, everything felt great today.

[Adski]

13/3/25

Airbike Power Intervals

2 mins on
3 mins coast
x7

68/67/56/55/55/54/56 Cals

Note: the calibration of the Airbike at work is way different to the assault bike at home. I don’t know what algorithm it uses but in comparison, typical I’ll hit 45-50 Cals on the first one or two intervals at home, then I usually sit between 40-44 after that. I still put the same effort in, anyway, all good, good session.

PM

Banded Neck Work
All directions 3x8 all directions

Note: saw a leverage squat machine on sale, after seeing Ross use it and then seeing the benefits discussed, I’m considering getting one at some point.

[Adski]

14/3/25

FSQ
70kg 5x5

OHP
42.5kg 5x5

Clap Push Ups
3x12 Alternating front and back

Band Good Mornings
3x15

Note: good session, everything felt pretty smooth

[Adski]

15/3/25

LSS Airbike

30 mins

Average HR 136bpm

Max HR 153bpm

[Adski]

16/3/25

FSQ
70kg 5x5

OHP
42.5kg 5x5

Ramp Rollouts
5th notch 3x5

Note: everything felt very easy today which was nice

[Adski]

17/3/25

Hill Sprints Standard Issue

Hill Sprint
Jog Down
Repeat
x5

1.05/1.07/1.08/1.07/1.07

Note: that was a fun session. Longer hill near home.