eXpo's Training Log

[Barkadion]

Thursday

Ill.


Friday

Ill.


Saturday

Training:
Bench Press: 50kg (5x5)
Squat: 60kg (3x5)
Romanian Deadlift: 45kg (3x12)

40min LSS run (9kph)

Plank + Shank Finisher:
Plank: 3x1min
Shank: 3x1min

Notes:
Been a pretty crap week. Was really ill Thursday and Friday for some reason. Felt a lot better today so tried to make up for the lack of gym time with my workout. I had to substitute in Romanian deadlifts instead of regular ones as the platform was out of use . Hopefully next week will be better!

You got me confused by “III”. I thought you are doing some secret Roman stuff

Feel better mate!

[eXpo]

You got me confused by “III”. I thought you are doing some secret Roman stuff

Feel better mate!

Haha I wish! Cheers mate.

Sunday

Training:

15min Light cycle + stretching.

Notes:

Planned in a recovery day today. My hamstrings are really sore from the Romanian deadlifts yesterday so light cycle for active recovery finished off with some stretching.

[eXpo]

Been a bit of a busy week with uni and stuff so that's the reason for the lack of posts.

Base Building Week 3 - 22/1/18

Monday

Training:
Bench Press: 60kg (3x3)
Squat: 67.5kg (3x3)
Pullups: 10kg assisted (3x3)


Notes:
Everything felt good, especially the bench press. Felt like I could do a lot more which is promising!


Tuesday

Training:
60 mins Football training.

Notes:
Just the usual. Did some stretching when I got home which felt good as I'm prone to tight hamstrings/hips and glutes.


Wednesday

Training:
50min LSS run (9kph, 1%)

Notes:
Was pretty tired and definitely felt it after this run. Even the run itself felt more difficult, I swear the first 20mins are always the worst haha


Thursday

Training:
Bench Press: 60kg (3x3)
Squat: 67.5kg (3x3)
Deadlift: 85kg (3x3)

Notes:
Same as Monday really although the bench press did feel a bit harder today, not sure why.


Friday

Training:
Dumbell Curl: 12.5kg x 6, 15kg x 8, 17.5kg x 6
Dumbell Overhead Tricep Extension: 12.5kg (3x4)
Dumbell Hammer Curl: 12.5kg x 6, 15kg x 6, 17.5kg x 4
Parallel Bar Tricep Dips: BW (3x4)

Light stretching + mobility.

Notes:
Not a big session today as I have a football (soccer) match tomorrow. Decided to do some direct arm accessories as they are a bit of a weak point for me and who doesn't like doing arms

[eXpo]

Saturday

Training:
90mins Football game

Notes:
Was absolutely knackered after the game. Felt like everything hurt and needed to lie down for a week.


Sunday

Training:
Rest day.

Notes:
Still very stiff and sore from football. Just took it easy and rested up.

[eXpo]

Base Building Week 4 - 29/01/18

Monday

Training:
Pullups: 3,2,1,1
60mins LSS Crosstrainer (HR around 140-145)
Light stretching

Notes:
Started the Fighter Pullup program to run alongside Base Building as it's something I really want to get good at. Decided to do my E session on the Crosstrainer today as I'm still feeling a bit sore and tight so used that as it's easier on the joints. I really need to make more of an effort to stretch properly after all my workouts so thats another goal of mine.

[eXpo]

Tuesday

Training:
Pullups: 3,2,1,1
60mins Football training

Notes:
Pullups were more of a struggle today but managed to complete them. Football training is getting a bit easier (I'm not getting as tired as quick) so building that aerobic base is definitely working!

[eXpo]

Wednesday

Training:
Bench Press: 47.5kg (5x5)
Squat: 57.5kg (3x5)
Deadlift: 72.5kg (3x5)
Pullups: 3,2,2,1

Light stretching

Notes:
Everything felt pretty good today apart from the pullups, think my body is struggling with the new amount of frequency and I've started missing a couple of reps so I just throw in negatives. I am enjoying doing pullups everyday but I'll keep an eye on my recovery.

[eXpo]

Thursday

Training:
Pullups: 3,3,2,1
60mins LSS Crosstrainer

Notes:
Missed reps again on the pullups so just completed my sets with negatives. Felt pretty tired during my E session today so looking forward to a rest day tomorrow.

[eXpo]

Friday

Training:
Rest day.


Saturday

Training:
90min Soccer match

Notes:
We won 6-2! Definitely feeling fitter which is no doubt down to the increased aerobic capacity from base building!


Sunday

Training:
Recovery day.

Notes:
Just some light stretching today. Don't feel anywhere near as sore as last week which is good!

[eXpo]

Base Building Week 5 - 5/02/18

Monday

Training:
Bench Press: 52.5kg (3x5)
Squat: 65kg (3x5)
Pullups: 4,3,2,1

Notes:
Still struggling with all the pullup reps but managed to complete 4 on my first set which is a new PR for me!


Tuesday

Training:
60mins Football training.

Notes:
Just the usual, nothing really to note here.


Wednesday

Training:
60min LSS Run (9kph)

Notes:
Legs felt pretty tired today although this is the first time I've ran for 60mins during BB so pretty pleased about that.


Thursday

Training:
Bench Press: 52.5kg (3x5)
Squat: 65kg (3x5)
Deadlift: 80kg (3x5)

Notes:
Deadlifts felt really good today. Don't have a match this weekend but I have friends visiting so going to get my E session in on Friday and have the weekend off.