Get it up ya

[LatFlare]

8 weeks since i shattered my foot, starting a new log so i don't have to look at what i was doing pre injury every time i update it.

Didn't train for 6 weeks now getting back into it plus rehab.

Goals for the year-
- 1.5 mile run - 8:30 (by 30 april)
- Squat 2x bw for 2+ reps
- Bench 120
- 100 pushups in 2 min
- Deaflift lifetime PB
- 30+ km trail race - faster than 10km / hr


1% / day

Previous log
https://forums.sherdog.com/threads/cock-cock-cock.3133137/page-21

 

[LatFlare]

Mon jan 14

Bench
70 x 5 x 5

Arnold press/ lat pulldown x 3 sets

Btn press/curls/rear flyes x 3 sets

Bike 20 min

Rehab exs

Ankles mobility L/R - 18/11

 

[LatFlare]

Tue 15 jan

Assault bike 200 cals

Squat
60 x 5 x 3

Deadlift
100 x 5 x 3

Single leg press x 3 sets

Dips / hanging leg raise x 3 sets

 

[LatFlare]

Thu 17 jan

Paddle 90 min

 

[LatFlare]

Sun 20 jan

Aslt bike 100 cal

Squat
60 x 5 x 3

Single leg press x 2 sets
Single leg ext hold x time

Deadlift
100 x 10

Bench
80 x 5 x 3

Arnold press/db rear flyes x 3 sets
Lat pulldown / curls x 3 sets

 

[LatFlare]

Mon 21 jan

Aslt bike 50 min

 

[LatFlare]

Tue 22 jan

Bench
85 x 3 x 2
60 x 10

Lat pulldown x 4 sets

Arnold press x 4 sets

Curls, flyes x 3 sets

 

[LatFlare]

Sat 26 jan

Aslt bike 150 cals

Single leg stuff x heaps

Ohp
60 x 3 x 3

Arnold press/ lat pulldown/ curls x 3 sets

Bike 15 min

 

[LatFlare]

Sun 27 jan

Aslt bike 100 cal

Bench
75 x 5x5

Shoulders, abs x 4 sets

Bike 30 min

 

[LatFlare]

Mon 28 jan

Aslt bike 50 cal

Deadlift + bw dips
120 x 5 + 15 x 4 sets

Single leg press/ cable rows x 4 sets

Bike 20 min

 

[LatFlare]

Tue 29 jan

Bike 45 min

Arnold press/lat pulldown/curls x 4 sets

 

[LatFlare]

Thu 30 jan

Bike 25min

Db bench / lat pulldown / rd flyes x 3 sets

 

[LatFlare]

Fri 1 feb

Bench
90 x 3 x 2
70 x 7 x 2

Deadlift
Up to 130 x 10

Single leg press x 4 sets
Single leg ext hold

Arnold press / cable row x 3 sets

Lat pulldown / rd flyes / curls x 3 sets

 

[LatFlare]

Sat 2 feb

Aslt bike
100 cal
10, 20, 30, 40, 50, 40, 30, 20, 10 cal intervals, 80-90% recovery
100 cal

 

[LatFlare]

Mon 4 feb

Bike 25 min

Bench
80 x 5 x 3
60 x 15
/lat pulldown x 8-10

Curls, shoulders x 2 sets

Ankles mobility L/R - 18/14

 

[LatFlare]

Tue 5 feb

Arnold press/ cable rows x 3 sets

Single leg press x 4 sets
Single leg ext hold x 4 sets

Ohp
50kg x 6 x 3

 

[LatFlare]

Wed 6 feb

Bike 45 min

 

[LatFlare]

Fri 8 feb

Bench
90 x 3 x 3

Arnold press/ lat pulldown x 2 sets

Btn press/curls/flyes x 2 sets

Bike 25 min

 

[LatFlare]

Sun 10 feb

Bike 60 min

 

[LatFlare]

Mon 11 feb

Bench
80 x 5 x 5
60 x 10 x 2

Arnold press/lat pull x 2 sets
BTN press/lat pull x 2 sets
Curls/flyes x 2 sets