By The Power of Grayskull

[Endor]

On 8/14/2021 at 11:49 PM, AwayLifter said:

heart rate was up to 160!

Mine spikes way above that when I'm running,  probably not a good thing.... should look into that.  

[AwayLifter]

Rear delts:

band bent over: 3x20

pec Dec: 3x10

standing band: 3x20

 

running:

2x9 mins, 1x6 mins

 

added in bent over rear delt rows (that’s the last time I wrote that!) and rear delta were on 🔥 

 

Did an extra minute on the running and heart rate was down to 147 from 160 on last set.

 

That was my third run in 3 days and was a slog. I’ll stick to 2 a week and maybe do the xtrainer if I do 3x cardio a week (unlikely!).

 

Going down to the french region next weekend so will add some photos as going somewhere I have only been very quickly.

 

 

[AwayLifter]

21 hours ago, Endor said:

Mine spikes way above that when I'm running,  probably not a good thing.... should look into that.  

We are similar age. I’m no expert but if you take a look at some charts on google then over 160 looks a bit risky imo.

 

risk vs reward. Might be ok but...

[Endor]

Stayed under 160 today and felt a lot cruisier. 

[AwayLifter]

I was back in U.K. and had a terrible hangover 🤦‍♂️
 

dips -30kg 4x6

thrusters bar+30kg 3x8

bands: high pull / rear delts 2x20/2x20

row machine 70kg 3x8

db press 17.5kg 3x8

 

upped weight on thrusters. Shoulder press has a little bit of push.

[Endor]

21 minutes ago, AwayLifter said:

I was back in U.K. and had a terrible hangover 🤦‍♂️

Ha, too much dark beer?! The pubs are probably what i miss the most. 

 

Did you end up going to the French area you mentioned? 

[AwayLifter]

On 8/26/2021 at 10:40 PM, Endor said:

Ha, too much dark beer?! The pubs are probably what i miss the most. 

 

Did you end up going to the French area you mentioned? 

Weak lager.

 

And yes, I went down to the French region and thought it was great. Did a walk in one town then lunch in another. It cemented my decision to keep learning French.

 

The weather is better down there. 

[AwayLifter]

This is Vevey. Great town near Montreux.

 

[AwayLifter]

Chest press 55kg 3x8

back machine pull down 65kg 3x8

db push press 17.5kg 3x8

Thruster 30kg 2x8

band work

 

added 5kg on chest press.

I’ll try and add thrusters earlier next time as wasn’t feeling a third set.

 

weight is coming off very well.

[AwayLifter]

And I just realised that I didn’t record fridays running!!!

 

2x9 mins, 1x5 mins

 

im going to start with 2 min breaks walking in between sets instead of 1 min 

[Endor]

5 hours ago, AwayLifter said:

, I went down to the French region and thought it was great

Glad you enjoyed it, photo looks great, the mountains are beautiful. 

 

1 hour ago, AwayLifter said:

weight is coming off very well

Congrats! All those thrusters must be doing the job!  Keep up the good work.  

[AwayLifter]

Rear delt machine 2x15

rear delt band rows 3x20

ab bike crunch 3x15

 

jogging 3x10 mins

 

managed3x10 mins at took 3 mins walking break in between.

 

good workout

[AwayLifter]

Chest press 55kg 3x8

thrusters 3x8

Seated row machine 75kg 3x8

db push press 17.5kg 3x8

bands

 

Added 5kg on back machine.

 

im used to timing my rests (like to get to 60 seconds) but started counting in french.

[AwayLifter]

Rear delt band rows 3x20

ab bike crunch 3x15

 

jogging 3x10 mins

 

wasn’t really up for it but finished and was not too bad.

[AwayLifter]

Dips -25kg 4x6

thrusters bar+30kg 3x8

pulldown machine 65kg 3x8

db push press 17.5kg 3x8

 

bands 2 sets

 

some of the db push press were strict press, so I’ll start doing strict then push for last few reps.

 

im really liking the back machines at the moment. Today was the vertical.

 

Ive booked a few days in Sicily at the end of the month then will do a half day trek in the mountains the one after.

[AwayLifter]

Rear delt machine 20, 10

band rear delt rows 3x20

ab bike crunch 3x15

 

jogging 3x10 mins

[Endor]

On 9/6/2021 at 1:35 AM, AwayLifter said:

Ive booked a few days in Sicily at the end of the month then will do a half day trek in the mountains the one after.

This sounds great,  Sicily is supposed to be lovely.  I was in Elba and a few cities in Italy a couple of years ago, never made it to Sicily though.  I've heard the food is very good.  

[AwayLifter]

Chest press 55kg 3x8

thrusters bar+30kg 3x8

Horizontal back machine 75kg 3x8

Ohp 17.5kg dbs 3x8

 

Bands:

high pull 3x10 / rear delts 3x15

 

my traps have grown from doing high pulls.

[AwayLifter]

On 9/7/2021 at 12:19 AM, Endor said:

This sounds great,  Sicily is supposed to be lovely.  I was in Elba and a few cities in Italy a couple of years ago, never made it to Sicily though.  I've heard the food is very good.  

Tuscany is amazing but I want some autumn sun.

[AwayLifter]

Band rear delts 5x20

ab bike crunch 3x15

 

running 3x10 minutes

[AwayLifter]

Crazy times at work but back now.

chest press 55kg 3x8

vertical row 70kg 3x8

clean squat press 15kg dbs 3x6, 1x4

 

bands 2sets

 

No change on chest press and row machine after 3 weeks off, so quite pleased with that.

 

added clean squat press with db. First 3 sets started with RDL. I’ll do the landmine thrusters on the other day but wanted a little variation.

[AwayLifter]

Chest press 55kg 3x8

Horizontal row 80kg 3x8

thrusters bar+30kg 3x8

side press bar+5kg 3x10

 

Band superset 3x10 each

 

adder 5kg on row machine and felt ok. 
 

i also did one arm press landmine to the side but I’m not writing that out each time. Will add weight next time.

[AwayLifter]

Work has been crazy but should be ok from now on.

 

landmine thrusters bar+30kg 3x8

back machine 70kg 3x8

clean squat press 15kg dbs 3x6

 

bands 2 sets

 

I will keep the routine quite simple while I am working my way back.

 

clean squat press were brutal.

[AwayLifter]

Back in Thun last weekend

 

[Endor]

10 hours ago, AwayLifter said:

Back in Thun last weekend

Looks lovely