Roflhouse

4/8 Trainer session. Warmup then 3x12 over head squats with a little bar - working on form and stretching 3x12 goblet squats with 10kg db Lots of deadlifts work - I find holding my back much harder in the deadlift than the squat. Think its a bit of mobility but will work on next week. Weigh 73kg.

26/7 Trainer session Squats and deadlifts working on stretching and form. Pushups to box jumps 3x15 2x12 Lunges 28/7 Hanging leg raises: 6 neg, 2/6 f/n, 2/6 f/n Swiss ball back extensions: 15, 15, 15 Standing DB Shoulder Press, 4kg: 15,15,15 Dips: 12, 12, 7/5 f/b Plank: 61s, 45s, 47s DB curls, 4kg: 15,15,15 Tricep extension, 5kg: 7 Hammer curls, 6kg: 10,9.7 29/7 Chins: 7,7,6 Pushups: 9,8,8 Hands to feet: 15,15,15 DB Chest Press, 10kg: 15, 15, 15 Bent over row, 28kg: 8,8,8 Bench taps: 30s, 30s, 30s Incline DB chest press level 3, 8kg: 15, 15, 15 Flys, 3kg: 15, 15,15 Reverse flys: 14, 15 15 31/7 5k run in Hyde Park with a bag - bit over 33 min. 2/8 Warmup 10min intervals 1 min>10kph, 1 walking rest. Breathing is holding me back in this. Hanging leg raises: 5,6,6 (feet touching wall as in the weight room) Swiss ball back extensions: 15,15,12 - check my form as may have just stretched back a lot Lots of stretching Weigh in 74kg - gotta be water weight as look thinner.

24/7 Ran/walk 5k plus change around the park. Time via Garmin thingy 38:05. But it felt pretty good - I want to push through the discomfort I feel around 15min running or so and keep going. Possibly by going a bit slower. But lovely day out and nice to do. Hmmm - so from some light reading, apparently the first mile discomfort is totally normal and is in fact solved by warming up more. As I went out from bed, that would explain it - more warmup to loosen up and get breathing ready.

19/7 Ran for 18 mins on/off. Very tight calves. Bit unsuccessful really as I didn't want to run through tightness. 20/7 Warmup Hanging leg raises 8, 8, 8 (4,2,3 not negatives) Swiss ball back extension: 15, 15, 12 Standing db shoulder press, 4kg: 15, 15, 12 Dips: 12, 12, 10 (10, 8, 7 full) Plank: 60s, 43s, 44s DB curls, 4kg: 15, 15, 12 Tricep extension, 5kg: 8, 7,7 Hammer curls, 6kg: 10, 8, 8 Weigh in 73.5 ish? 21/7 Trainer session Goblet squats, 10kg kb: 12, 12, 12 with 2s hold at bottom working hard on form with lots of stretching and lots of yelling from me. Deadlifts, 30kg: 8,8,8 maybe? Can't remember, focusing on form Push up to jump squats: 12, 12, 12 Lunges with dumbells: 12, 12 Weigh in 73kg.

17/7 Warm up Negative chin-ups: 6,6,6 Pushups: 7,7,7 Hands to feet: 15,15,15 (all above super-setted) Dumbell chest press, 10kg: 12,12,12 Barbell row, 24kg: 15,15,15 - make sure i squeeze shoulder blades here Bench taps: 30s, 30s, 30s (supersetted with two above) Incline dumbell bench press, 8kg: 12,12,12 Flys, 3kg: 12,12,12 Reverese flys, 3kg: 12,12,12 Loads of stretching. Weigh in 73.25kg. My legs look awesome.

13/7 Trainer session Warmup Squat practice and 3x10 goblet squats, with lots of stretches. Man its hard - gotta keep working on stretching my back and cue is bum back! Romanian deadlifts 4x6 30kg, 25 kg then 20kg Superset jump squat to burpees and band hip raises: 3x12, 3x15 Lunges with 10kg kbs, 2x12 each leg Loads of stretching Weigh in 73.75 kg but looking less flabby.

6/7 Trainer session of Chins with band, Push ups, Hands to feet supersetted: 6,6,6 5,6,6 15,15,15 DB Chest Press 10kg, Barbell wide row 24kg, Bench taps 45s 10,10,10 12,12,12 Incline DB chest press 8kg, Flys 2kg, Reverse Flys 2kg 12,12,12 20,20,20 12,12,12 Loads of stretching Weigh in 73.75kg 12/7 Warmup 10 intervals, run 1 min, rest 1 min, first 6>10kph, then 4 > 9kph. Hanging leg raises: 6,6,6 Swiss Ball Back Extensions: 12,12,12 Standing shoulder press 4kg: 12,12,12 Dips: 12,12,12 (7,11,11 of each set legs out straight) Plank: 60s, 53s, 55s 45 degrees DB Curls 4kg: 12,12,12 (supersetted with two above) Lying tricep extension 5kg: 10,10,10 Supersetted with hammer curls 5kg: 12,12,12 Loads of stretching Weigh in 73.25kg

5/7 8 Intervals on the no power treadmill, trying to keep over 10kph, 1min run, 1 min walking hands on bars. I left the last 2 as my hip flexors were tightening, intervals 6-8 were starting to drop under 10kph. Lots of stretching Weigh in: 73.75kg.

1/7: Trainer session Hanging leg raises Sb back extensions Standing shoulder press 4kg Dips Plank timed 45 deg db curls 4kg Lying tricep extension 6kg Hammer curls 5kg Weigh in: 74kg 3/7: 2 laps of the park. Lots of stretching - left leg is a bit sore.

19/6 1 lap run of the park. Not too bad 22/6 Trainer session checking I knew all parts of my routine. Good! 24/6 Warmup Chin up negatives 5,5,5 Pushups 3x10 on box DB chest press 3x10 8kg Barbell wide row 3x12 24kg working on pulling shoulders really back Bench taps 30s x3 Incline db chest press 8kg 3x10 Flys 3x10 3kg Reverse flys 3x10 3kg Weight: 73kg 28/6 Warmup Jump squat onto pad to burpees 2x12 Goblet squat 10kg kb 2x12 Romanian deadlift 40kg 2x12 (5,5,2,6,6) (work on getting less minisets) Lunges 8kg dumbells 2x12 (each leg) Jump lunges (12,12) Lots of stretching Weight: 74kg

17/6 Trainer session Warmup row Lots of stretching - yay! Feels great and increased mobility Negative chins 3x4 Romanian deadlifts 40kg 3x4 - slow and focusing on form More stretching Weigh in 73.25kg

15/6 Warmup machine 3x10 standing lunges 8kg kettebell 3x10 windmills 8kg kb Core work: Lift each limb in turn while in a plank 5 times, not quite holding long enough though Lots of stretching Weigh in 73.75 kg

14/6 Kettlebell swings and rowing. Weight 74.75kg. Assume holding on to a bit of water. Loads of good stretching!

10/6 Session with new trainer. Warmup row Deadlifts - 40kg 8,8,4 Good tips so we went into Romanian deadlifts - 40kg 12,8 then Squats: 40 kg 5 Then as I was leaning forward too much a ton of flexibility work. Really good. Gonna work on loads of stretches for next week. Weight: 74kg. Still holding on to a little.

7/6 3x10 Lunges with 8kg kettlebell above shoulder 5 to 1 and back to 5 windmills and single arm kb swings 8kg bell 5,10, 15 torso curls with legs up too Weigh in 75kg, so still under the weather, as I now especially feel today. Booo.