Injuries improving, but still felt. The last couple of days I did:
Tuesday June 27th 2017
Active recovery with a walk.
Wednesday June 28th 2017
Light weigthlifting session. Added at bit of weight and started cycling dumbbell bench press with dumbbell standing press:
Zercher squats 20 kg * warm-up-sets, and 25 kg * 3 sets * 5 reps
Hookgrib deadlift 60 kg * warm-up-sets, and 65 kg * 1 set * 5 reps
Dumbbell bench press 2 * 10 kg * warm-up-sets, and 3 sets * 5 reps
Pull downs 20 kg * warm-up-sets, and 25 kg * 3 sets * 5 reps
Thursday June 29th 2017
Another active recovery with walk
Cytisus' Log
Re: Cytisus' Log
Friday June 30th 2017
Another light weigthlifting session. Added at bit more weight. Worksets were:
Zercher squats 30 kg * 3 sets * 5 reps
Hookgrib deadlift 70 * 1 set * 5 reps
Dumbbell bench press 2 * 12 kg * 3 sets * 5 reps
Pull downs 30 kg * 3 sets * 5 reps
Another light weigthlifting session. Added at bit more weight. Worksets were:
Zercher squats 30 kg * 3 sets * 5 reps
Hookgrib deadlift 70 * 1 set * 5 reps
Dumbbell bench press 2 * 12 kg * 3 sets * 5 reps
Pull downs 30 kg * 3 sets * 5 reps
Re: Cytisus' Log
Saturday July 1st 2017
Walking, 4.0 km, 41 min.
Sunday July 2nd 2017
Another deload weightlifting session and a bit of walking to get around.
Worksets:
Zercher squats 35 kg * 3 sets * 5 reps
Dumbbell bench press 2 * 12 kg * 3 sets * 5 reps
Pull downs 35 kg * 3 sets * 5 reps
Hookgrib deadlift 75 * 1 set * 5 reps
Total walking: 5 km, 1 h 11 min.
Monday July 3rd 2017
Walking, 4.3 km, 47 min.
Tuesday July 4th 2017
Worksets:
Zercher squats 40 kg * 3 sets * 5 reps
Dumbbell standing press 2 * 12 kg * 3 sets * 5 reps
Pull downs 40 kg * 3 sets * 5 reps
Hookgrib deadlift 80 * 1 set * 5 reps
Walking, 4.0 km, 41 min.
Sunday July 2nd 2017
Another deload weightlifting session and a bit of walking to get around.
Worksets:
Zercher squats 35 kg * 3 sets * 5 reps
Dumbbell bench press 2 * 12 kg * 3 sets * 5 reps
Pull downs 35 kg * 3 sets * 5 reps
Hookgrib deadlift 75 * 1 set * 5 reps
Total walking: 5 km, 1 h 11 min.
Monday July 3rd 2017
Walking, 4.3 km, 47 min.
Tuesday July 4th 2017
Worksets:
Zercher squats 40 kg * 3 sets * 5 reps
Dumbbell standing press 2 * 12 kg * 3 sets * 5 reps
Pull downs 40 kg * 3 sets * 5 reps
Hookgrib deadlift 80 * 1 set * 5 reps
Re: Cytisus' Log
Wednesday July 5th 2017
Borrowed a weight vest from a friend to test it for LSS. It did not bring the heart rate up as much as hoped and was not very handy. So I will have to look into alternatives for using walking as LSS. Will probably need a rucksack and 20-30 kg.
Walking with 13 kg weight vest and a everyday backpack, 4.0 km, 44 min, avg heart rate 109 bpm.
Thursday July 6th 2017
Another deload weightlifting session. Worksets:
Zercher squats 45 kg * 3 sets * 5 reps
Dumbbell bench press 2 * 14 kg * 3 sets * 5 reps
Pull downs 45 kg * 3 sets * 5 reps
Hookgrib deadlift 85 * 1 set * 5 reps
Borrowed a weight vest from a friend to test it for LSS. It did not bring the heart rate up as much as hoped and was not very handy. So I will have to look into alternatives for using walking as LSS. Will probably need a rucksack and 20-30 kg.
Walking with 13 kg weight vest and a everyday backpack, 4.0 km, 44 min, avg heart rate 109 bpm.
Thursday July 6th 2017
Another deload weightlifting session. Worksets:
Zercher squats 45 kg * 3 sets * 5 reps
Dumbbell bench press 2 * 14 kg * 3 sets * 5 reps
Pull downs 45 kg * 3 sets * 5 reps
Hookgrib deadlift 85 * 1 set * 5 reps
Re: Cytisus' Log
Friday July 7th 2017
Took my sandbag (25 kg) for at walk. Carried it on the shoulders Commando style. Shifted shoulder as needed. Later a short walk to get to town.
Walking with 25 kg sandbag, 2.8 km, 35 min, avg heart rate 116 bpm.
Walking with 1.3 km, 16 min.
Saturday July 8th 2017
Today both standing presses and pull downs is at operator level. 3 weightlifting session more to I start the next Operator I/A cycle. Worksets:
Zercher squats 50 kg * 3 sets * 5 reps
Dumbbell standing press 2 * 12 kg * 3 sets * 5 reps
Pull downs 50 kg * 3 sets * 5 reps
Hookgrib deadlift 90 * 1 set * 5 reps
Took my sandbag (25 kg) for at walk. Carried it on the shoulders Commando style. Shifted shoulder as needed. Later a short walk to get to town.
Walking with 25 kg sandbag, 2.8 km, 35 min, avg heart rate 116 bpm.
Walking with 1.3 km, 16 min.
Saturday July 8th 2017
Today both standing presses and pull downs is at operator level. 3 weightlifting session more to I start the next Operator I/A cycle. Worksets:
Zercher squats 50 kg * 3 sets * 5 reps
Dumbbell standing press 2 * 12 kg * 3 sets * 5 reps
Pull downs 50 kg * 3 sets * 5 reps
Hookgrib deadlift 90 * 1 set * 5 reps
Re: Cytisus' Log
Sunday July 9th 2017
Went for a jog. Later a bit of casual walking to get around town.
Jogging 4.2 km, 36 min, avg btp 131.
Walking 3.3 km, 45 min.
Monday July 10th 2017
Still adding weight working up to the next Operator I/A cycle. Worksets:
Zercher squats 55 kg * 3 sets * 5 reps
Dumbbell bench press 2 * 16 kg * 3 sets * 5 reps
Pull downs 50 kg * 3 sets * 5 reps
Hookgrib deadlift 95 * 1 set * 5 reps
Went for a jog. Later a bit of casual walking to get around town.
Jogging 4.2 km, 36 min, avg btp 131.
Walking 3.3 km, 45 min.
Monday July 10th 2017
Still adding weight working up to the next Operator I/A cycle. Worksets:
Zercher squats 55 kg * 3 sets * 5 reps
Dumbbell bench press 2 * 16 kg * 3 sets * 5 reps
Pull downs 50 kg * 3 sets * 5 reps
Hookgrib deadlift 95 * 1 set * 5 reps
Re: Cytisus' Log
Tuesday July 11th 2017
Went for a walk with the heat monitor to bench mark my cardio. Also because I was a bit sore from Sunday's jog.
Walking 4.1 km, 46 min, , 101 bpm,
Wednesday July 12th 2017
Last pre Op I/A weightlifting session. Worksets:
Zercher squats 60 kg * 3 sets * 5 reps
Dumbbell standing press 2 * 12 kg * 3 sets * 5 reps
Pull downs 50 kg * 3 sets * 5 reps
Hookgrib deadlift 95 * 1 set * 5 reps[/quote]
Went for a walk with the heat monitor to bench mark my cardio. Also because I was a bit sore from Sunday's jog.
Walking 4.1 km, 46 min, , 101 bpm,
Wednesday July 12th 2017
Last pre Op I/A weightlifting session. Worksets:
Zercher squats 60 kg * 3 sets * 5 reps
Dumbbell standing press 2 * 12 kg * 3 sets * 5 reps
Pull downs 50 kg * 3 sets * 5 reps
Hookgrib deadlift 95 * 1 set * 5 reps[/quote]
Re: Cytisus' Log
Thursday July 13th 2017
Another walk:
Walking 4.1 km, 46 min, , 101 bpm,
Friday July 14th 2017
Op I/A 1/9 - 3rd cycle. Worksets:
Zercher squats 65 kg * 3 sets * 5 reps
Dumbbell bench press 2 * 18 kg * 3 sets * 5 reps
Pull downs 50 kg * 3 sets * 5 reps
Hookgrib deadlift 95 * 1 set * 5 reps[/quote][/quote]
Saturday July 15th 2017
On vacation, so just a walk around town to shop and see it:
Walking 3.9 km, 47 min, a bit loaded carries (carrying home groceries)
Another walk:
Walking 4.1 km, 46 min, , 101 bpm,
Friday July 14th 2017
Op I/A 1/9 - 3rd cycle. Worksets:
Zercher squats 65 kg * 3 sets * 5 reps
Dumbbell bench press 2 * 18 kg * 3 sets * 5 reps
Pull downs 50 kg * 3 sets * 5 reps
Hookgrib deadlift 95 * 1 set * 5 reps[/quote][/quote]
Saturday July 15th 2017
On vacation, so just a walk around town to shop and see it:
Walking 3.9 km, 47 min, a bit loaded carries (carrying home groceries)
Re: Cytisus' Log
Sunday July 16th 2017
Op I/A 2/9 - 3rd cycle and some walking shopping (1.9 km, 24:28). Worksets:
Zercher squats 65 kg * 3 sets * 5 reps
Dumbbell standing press 2 * 12 kg * 3 sets * 5 reps
Pull downs 50 kg * 3 sets * 5 reps
Hookgrib deadlift 95 * 1 set * 5 reps
Monday July 17th 2017
Vacation hike (mostly on paved roads):
Walking 16.0 km, 2h 59 min, light backpack
Tuesday July 18th
Op I/A 3/9 - 3rd cycle. Worksets:
Zercher squats 65 kg * 3 sets * 5 reps
Dumbbell bench press 2 * 18 kg * 3 sets * 5 reps
Pull downs 50 kg * 3 sets * 5 reps
Hookgrib deadlift 95 * 1 set * 5 reps
Wednesday July 19th 2017
Vacation hike (partly offroad, partly on paved roads):
Walking 15.2 km, 2 h 45 min
EDIT: Corrected day and date of the last day.
Op I/A 2/9 - 3rd cycle and some walking shopping (1.9 km, 24:28). Worksets:
Zercher squats 65 kg * 3 sets * 5 reps
Dumbbell standing press 2 * 12 kg * 3 sets * 5 reps
Pull downs 50 kg * 3 sets * 5 reps
Hookgrib deadlift 95 * 1 set * 5 reps
Monday July 17th 2017
Vacation hike (mostly on paved roads):
Walking 16.0 km, 2h 59 min, light backpack
Tuesday July 18th
Op I/A 3/9 - 3rd cycle. Worksets:
Zercher squats 65 kg * 3 sets * 5 reps
Dumbbell bench press 2 * 18 kg * 3 sets * 5 reps
Pull downs 50 kg * 3 sets * 5 reps
Hookgrib deadlift 95 * 1 set * 5 reps
Wednesday July 19th 2017
Vacation hike (partly offroad, partly on paved roads):
Walking 15.2 km, 2 h 45 min
EDIT: Corrected day and date of the last day.
Re: Cytisus' Log
A big update after almost a week of vacation endning and work starting:
Thursday July 20th 2017
Op I/A 4/9 - 3rd cycle. Worksets:
Zercher squats 70 kg * 3 sets * 5 reps
Dumbbell standing press 2 * 14 kg * 3 sets * 5 reps
Pull downs 55 kg * 3 sets * 5 reps
Hookgrib deadlift 105 * 1 set * 5 reps
Friday July 21th 2017
Came home from vacation in the evening. Did some fast goblet squats:
Kettlebell goblet squats 16 kg * 2, 3, 5, 10, 5, 3, 2 reps.
Saturday July 22th 2017
Op I/A 5/9 - 3rd cycle and some a bit of walking to get around. Worksets:
Zercher squats 70 kg * 3 sets * 5 reps
Dumbbell bench press 2 * 20 kg * 3 sets * 5 reps
Pull downs 55 kg * 3 sets * 5 reps
Hookgrib deadlift 105 * 1 set * 5 reps
Sunday July 23th 2017
Went for a walk, mostly offroad:
Walking 4.8 km, 53 min.
Monday July 24th 2017
Op I/A 6/9 - 3rd cycle. Worksets:
Zercher squats 70 kg * 3 sets * 5 reps
Dumbbell standing press 2 * 14 kg * 3 sets * 5 reps
Pull downs 55 kg * 3 sets * 5 reps
Hookgrib deadlift 105 * 1 set * 5 reps
Tuesday July 25th 2017
Another walk:
Walking 3.7 km, 43 min.
Wednesday July 26th 2017
Op I/A 7/9 - 3rd cycle. Worksets:
Zercher squats 75 kg * 3 sets * 3 reps
Dumbbell bench press 2 * 22 kg * 3 sets * 3 reps
Pull downs 60 kg * 3 sets * 3 reps
Hookgrib deadlift 110 * 1 set * 3 reps
Thursday July 20th 2017
Op I/A 4/9 - 3rd cycle. Worksets:
Zercher squats 70 kg * 3 sets * 5 reps
Dumbbell standing press 2 * 14 kg * 3 sets * 5 reps
Pull downs 55 kg * 3 sets * 5 reps
Hookgrib deadlift 105 * 1 set * 5 reps
Friday July 21th 2017
Came home from vacation in the evening. Did some fast goblet squats:
Kettlebell goblet squats 16 kg * 2, 3, 5, 10, 5, 3, 2 reps.
Saturday July 22th 2017
Op I/A 5/9 - 3rd cycle and some a bit of walking to get around. Worksets:
Zercher squats 70 kg * 3 sets * 5 reps
Dumbbell bench press 2 * 20 kg * 3 sets * 5 reps
Pull downs 55 kg * 3 sets * 5 reps
Hookgrib deadlift 105 * 1 set * 5 reps
Sunday July 23th 2017
Went for a walk, mostly offroad:
Walking 4.8 km, 53 min.
Monday July 24th 2017
Op I/A 6/9 - 3rd cycle. Worksets:
Zercher squats 70 kg * 3 sets * 5 reps
Dumbbell standing press 2 * 14 kg * 3 sets * 5 reps
Pull downs 55 kg * 3 sets * 5 reps
Hookgrib deadlift 105 * 1 set * 5 reps
Tuesday July 25th 2017
Another walk:
Walking 3.7 km, 43 min.
Wednesday July 26th 2017
Op I/A 7/9 - 3rd cycle. Worksets:
Zercher squats 75 kg * 3 sets * 3 reps
Dumbbell bench press 2 * 22 kg * 3 sets * 3 reps
Pull downs 60 kg * 3 sets * 3 reps
Hookgrib deadlift 110 * 1 set * 3 reps