18:30 Fencing

Warmup

Bouts

1. (A) 12 -15
2. (A) 2 -15
3. (C) 5-15
4. (c-) 5-15
5. (C-) 5-15
6. (A) 2 -15

Lesson

Stretch

19:00 Home

Elliptical trainer:
4 minutes at L55, 4 minutes at L10
30 seconds at L65, 30 seconds at L10
15 seconds at L75, 30 seconds at L10

Stretch

09:30 Gym

Joint mobilisation.
General warmup.

3 rounds of 10 of.
Wall squat
Halo
Pumps

Triset:

Leg press 3x28x200
Pullups, 11,9,8
Machine press 11,9,8x75

Stretch

19:30 Home

Yoga 30 minutes.

13:30 Fencing competition

Warmup

Poules won 2, lost 3.

I lost two bout 4-5. I need to rush less and use teh time better. I also need to train more and take more lessons but that's a different matter.

Seeded 46 and lost my first DE 10-15.

Stretch

18:45 Fencing

Warmup

Bouts

1. (B) 15 -10
2. (B) 15 -10
3. (B) 10-8
4. (A++) 2-5

Fenced well this evening. Mobile and confident. It's amazing the difference having dinner first makes. I really need to eat more before I train. My leg still ached. Actually it was fine doing footwork but very painful when walking on sitting.

Stretch

17:45 Fencing

Warmup

Bouts

1. (A)10-15
2. (C)15-10
3. (B)10-15
4. (A+) 5-15
5. (A+) 5-15
6. (B) 8-15

The first two bouts were longs and drawn out and left me drained. My old hip injury flared up and while I fenced OK for the remainder of the night my mobility was reduced.

Stretch.

19:15 Home

Yoga 30 minutes.

17:00 Fencing

Warmup
Footwork

Bouts

1. (A) 15-14
2. (B) 11-15
3. (B) 15-10
4. (C) 15 -7
5 (A) 2-5
6 (B) 14-15
7. (A+) 6 -15

Stretch

13:00

1 hour yoga focusing on alignment.

18:00

Warmup

SLDL 2x15x60
Pullups 20 (In sets off 3 and 5 between other exercise)
Pushups 2x20
Later raise 2x10 x8
Machine row 2x10x12.5
Machine press 2x12 x 30

Stretch

18:30 Fencing

Warmup

1. (A) 15-10
2. (C) 15-5
3. (A) warmup hits then 1-5
4. (B) 13-15
5. (A) 10-15
5 (A+) 0-15 yikes.

Stretch

18:30 Gym

Elliptical trainer:
4 minutes at L55, 4 minutes at L10
30 seconds at L65, 30 seconds at L10
15 seconds at L75, 30 seconds at L10

Shoulder rehab
Stretch

19:30 Home

Yoga 25 minutes.

13:00 Home

Yogatoday.com 25 minutes

18:00 Gym

Run on threadmill 2.56 miles in 20 minutes
Ab wheel 2x12

Stretch

17:00 Gym

Warmup

SLDL 2x15x55
Pullups 26 (In sets off 3 and 5 between other exercise)
Later raise 10,8, 10x16, 10
Machine row 2x10x115
Machine press 2x12 x 30
Situps/pushups 5,4,3,2,1

Stretch

19:00 Gym

4 rounds of
1 min elliptical trainer L15
1 arm DB swing 30lbs for 30 seconds each side
Then
30 sec L15, 30 sec L65
45 sc L15, 15 sec L75

21,15,9 reps:
Pushups.
Situps.
Squats.

Stretch.

19:00 Gym

Warmup

SLDL 2x15x55
Pullups 2 x 10
Pushups 2x20
Later raise 2x10x8
Machine row 2x10x107.5
Machine press 2x12 x 30

Stretch

18:30 Fencing

Warmup.

Bouts.

1. 15-5
2. 15-10
3. 15-13
4. 13-15
5. 5 -15

Stretch

19:00 Gym

Warmup.

SLDL 2x15x55
Pullups 2 x 10
Pushups 2x20
Later raise 2x10x8
Machine row 2x10x112
Machine press 2x`12 x 30
Ab wheel 2x10

Stretch

19:30 Home

Foam roll.
Stretch.
Ankle rehab.

17:00 Gym

Warmup and prehab.

Fencing footwork 10 minutes
Cross trainer 3 minutes
Fencing footwork 5 minutes

sTRETCH

17:00 Gym

Elliptical trainer:
4 minutes at L50, 4 minutes at L10
30 seconds at L60, 30 seconds at L10
15 seconds at L70, 30 seconds at L10

Mobilization

SLDL 2x15x50
Pullups 2 x 10
Pushups 20,15
Later raise 2x10x8
Machine row 2x10x107.5
Machine press 10,15 x 30
Ab wheel 10

Stretch
Ankle rehab
Foam roll.

19:00 Gym


Skipping:
4 minutes fast, 4 minutes at easy
30 seconds knees up, 30 seconds easy
15 seconds double unders, 30 seconds easy

Ab wheel 10 kneeling, 10 standing.

Stretch.

18:30 Fencing

Warmup.

Followed by lots of weapon problems.

Bouts.

1. 7 -15
2. 9 -15
3. 10 -15
4. 5-3

Stretch

19:00 Gym

Warm up

SLDL 2x15x50
Pullups 2 x 3 x 15 seconds
Pushups 2x15
Machine row 2x10x107.5
Later raise 2x10x8
TYWL 2x10
Ab wheel 2x10

Stretch

14:00 Gym

Elliptical trainer:
4 minutes at L50, 4 minutes at L10
30 seconds at L60, 30 seconds at L10
15 seconds at L70, 30 seconds at L10

Crucnh 2x15.
Pushup 2x15.

Mobilize and stretch

18:00 Gym

Warm up

SLDL 2x15x45
Pullups 2x10
Pushups 2x10
Machine row 2x10x100
Later raise 2x10x8
TYWL 2x10
Ab wheel 2x10

Stretch

09:00 Gym

Warmup

Threadmill intervals

8 minutes of
1 minute at 6.5 MPH; 1 minutes at 3 MPH.
4 Minutes of
30 seconds at 8.5 MPH; 30 seconds at 3 MPH.
4 Minutes of
15 seconds at 10.5 MPH; 45 seconds at 3 MPH.

Quick stretch

18:30 Fencing

Warmup

Bouts

1. 15 -12
2. 3-5 and then abandoned as all my foils stopped working. Managed to borrow a foil.
3. 9 -15
4. 2-5, 2-5

I actually fenced pretty well except for the last bout where I rushed. The other two bouts I set up the distance well adn also imposed myself on the opposition

19:00 Gym

Elliptical trainer:
4 minutes at L45, 4 minutes at L20
30 seconds at L55, 30 seconds at L20
15 seconds at L65, 30 seconds at L20

Mobilize.

SLDL 2x15x45
Pullups 2x10
Bent over row 2x10x45
SS
Ab wheel 2x10
Side plank with twist 2x10

Stretch

19:30 Home

Foam roll 5 minutes.
Yoga 55 minutes.

17:00 Gym

X trainer:
4 minutes at L13, 4 minutes at L1
30 seconds at L12, 30 seconds at L1
15 seconds at L25, 30 seconds at L1

Yoga 20 minutes.

19:00 Gym

X trainer:
4 minutes at L10, 4 minutes at L1
30 seconds at L15, 30 seconds at L1
15 seconds at L20, 30 seconds at L1

Mobilize.

SLDL 2x15x40
Pullups 2z10
Machine row 2x10x100
Ab wheel 2x10

Stretch

Lunges and steps up a re killing my hips. Pressing is killing my shoulder. Dropping everything to the minimum until I can sort out my injuries.

18:30 Fencing

Quick warmup.

Bouts.

1. 5 -15
2. 14 -15
3. 5-15
4. 13 -15
5. 7 -15

Stretch.

Irregular training and no lessons is starting to take it's toll. My nagging shoulder injury isn't helping either. In fact everything ached last night, my lower back, upper back, shoulder and hip. I like to get back to training twice a week but both work and injuries is making that difficult.

19:00 Gym

Warmup, mobilization and prehab work.

SS1:

Unilateral RDL 2x11x25
Stepup to reverse lunge 2x12x25
Jump squat 2x12x25

SS2:
DB BP 2x10x40
Pullups 2x10

SS3:

Machine press 2 x 10 x 50*
DB Bent over row 2x10x45

SS4:
Alternate leg raise 2x12
Side plank with twist. 2x12

Stretch

*doing these with a very light weight to aid rehab. After a few weeks will move back to dumbbells.

21:00 Home

Yoga 25 minutes.

13:00 Home

Yoga 20 minutes

16:00 Gym

Warmup, mobilization and prehab work.


SS1:
DB BP 2x10x40
Pullups 2x10

SS3:

Machine press 3 x 10 x 35*
DB Bent over row 3x10x45

SS4:
Alternate leg raise 2x10
Side plank with twist. 2x10

3 Intervals on threadmill
Incline 10.
1 min at 7MPH
2 min at 3 MPH

Stretch

*doing these with a very light weight to aid rehab. After a few weeks will move back to dumbbells. I left out legs today as they and lower back were a little fried from yesterday.

17:00 Gym

X-trainer 10 minutes
Alternate 30 seconds dumbell swings 35lbs with 30 sec active recover on x-trainer 10 times.

Ab wheel 2 x10

Stretch

19:00 Gym

Warmup, mobilization and prehab work.

SS1:

Unilateral RDL 2x10x25
Stepup to reverse lunge 2x10x25
Jump squat 2x10x25

SS2:
DB BP 2x10x40
Pullups 2x10

SS3:

Machine press 2 x 10 x 35*
DB Bent over row 2x10x40

SS4:
Alternate leg raise 2x10
Side plank with twist. 2x10

Stretch

*doing these with a very light weight to aid rehab. After a few weeks will move back to dumbbells.

18:30 Fencing

Warmup

Bouts

1. 10 -15
2. 15 -7
3. 13-15
4. 14-15
5. 5-15

My first night at training in a few week. My shoulder still aches but is much improved. Fitness really killed me but I think that was more a function of it being first time in a little while and very little to eat during the day.

19:15 Gym

Warmup, mobilization and prehab work.

SS1:

Unilateral RDL 2x10x25
Stepup to reverse lunge 2x10x25
Jump squat 2x10x25

SS2:
DB BP 2x10x40
Pullups 2x10

SS3:

Alternate DB incline BP 2x8x35*
DB Bent over row 2x10x40

SS4:
Alternate leg raise 2x10
Side plank with twist. 2x10

Stretch

* I'll probably replace these as they really irritate my shoulder injury.

19:15 Home

Yoga 45 minutes

18:30

X-Trainer 25 minutes
Stretch

19:00 Gym

Warmup, mobilization and prehab work.

SS1:

Unilateral RDL 2x10x25
Stepup to reverse lunge 2x10x25
Jump squat 2x10x25

SS2:
DB BP 2x10x40
Pullups 2x8

SS3:

Alternate DB incline BP 2x8x35
DB Bent over row 2x10x35

SS4:
Alternate leg raise 2x10
Side plank with twist. 2x10

Stretch

19:00 Gym

Warmup, mobilization and prehab work.

SS1:

Unilateral RDL 2x8x25
Stepup to reverse lunge 2x8x25
Jump squat 2x8x25

SS2:
DB BP 2x8x35
Pullups 2x8

SS3:

Alternate DB incline BP 2x8x35
DB Bent over row 2x8x35

SS4:
Alternate leg raise 2x8
Side plank with twist. 2x8

Stretch

19:00 Gym

Warmup, mobilization and prehab work.

SS1:
Machine Row 2 x8x100
Machine chest press 2 x8x65

SS2:
Alternate DB incline BP 2x8x35
Pullups 2x8

SS3:
Unilateral RDL 2x8x25
Stepup to reverse lunge 2x8x25
Jump squat 2x8x25

SS4:
Alternate leg raise 2x8
Side plank with twist. 2x8

Stretch

19:30 Home

Yoga 40 minutes.

13:00 Home

Yoga 40 minutes.

A nice relaxed session focusing on opening the hips.

14:00 Gym

Crosstrainer 20 minutes

Stretch

I'm still feeling jet-lagged. My shoulder is also not recovered. I'm going to lay of all upper body work and give it total rest.

17:00 Gym

Cross trainer 25 minutes.

Stretch.

Just back from South Africa. The 26 hours of traveling was pretty grueling so will ease back into workouts. It was a fantastic if brief holiday.

18:30 Fencing

Warmup

Bouts.

1. 10 -15
2. 5 -15
3. 15 -5
4, 7 -15
5. 12 -15

Stretch

06:45 Gym

Warmup, mobilization and prehab work.

RDL 5 x75, 10 x 65
Alternate DB bench press 2 x8 x 45
Pullups 5 x20, 10
Leg raises 2x10

Stretch

18:30 Fencing

Warmup

Bouts.

1. 4-3, 3-5, 4-5
2. 15 -11
3. 6 -15
4. 10 -15
5. 12 -15

Shoulder is still acting as is right hip. Roll on the holiday.

Stretch.
SMR on foam roll.

16:30 Gym

Warmup, mobilization and prehab work.

RDL 5 x75, 10 x 65
Machine row 3x8x100
Machine chest press 3x8x117.5
Medicine ball thruster 50
Leg raises 2x10
Ab wheel 2x10
Skipping 10 minutes

Stretch

08:30

Cross trainer 30 minutes
Prehab
Stretch

17:30

Yoga class 60 minutes.

18:15 Fencing

Warm ups.

Poule Unique

24 bouts wons 12

Stretch

06:30 Gym

Yoga 50 minutes

18:30 Fencing

Warm up
Lunge pad work.

Stretch.

18:30 Gym

Warmup, mobilization and prehab work.

RDL 5 x70, 10 x 60
Machine row 3x8x100
Machine chest press 3x8x100
Box jumps 2x25
Leg raises 2x10

Stretch

18:30 Fencing

Warmup

Bouts

1. 4-5
2. 15 -11
3. 2 -15
4. 14-15
5. 11 -15

Stretch

Shoulder injury mean I can't extend properly.

18:30 Gym

Warmup, mobilization and prehab work.

RDL 5 x70, 10 x 60
Machine row 3x8x100
Machine chest press 3x8x100
Box jumps 2x25
Leg raises 2x10

Stretch

Shoulder is still very iffy. Presses and pull-ups irate it while the machine exercises allowed me to work around it.

14:00 Home

Yoga 30 minutes

18:30 Fencing

Warmup

Poule Unique.

16 bouts won 8.

Stretch

18:30 Fencing

Warmup

Bouts

1. 13-15
2. 9-15

Lesson

Stretch

Shoulder is a little improved.

20:30 Gym

Warmup, mobilization and prehab work.

RDL 5 x185, 10 x185
Alternate dumbell bench press 2x8 x47.5
Pullup 2x10
10 rounds of
Kettlebell swings 5
Skipping 3o seconds

Leg raises 2 x 10

Stretch

I tried out a different gym near my home. Nice having access to a barbell again.

19:00 Gym

X-trainer 15 minutes.
Bike 10 minutes
Threadmill incline 10.5 5 minutes

Stretch and some rehab work.

13:00 Gym

X-trainer 15 minutes.
Bike 10 minutes
Threadmill incline 10.5 5 minutes

Stretch and some rehab work.

08:30 Gym

Warmup, mobilization and prehab work.

RDL 5 x65, 10 x 55
Alternate arm dumbell press 2x8x45
Pullup 5x20 ,10
Box jumps 30, 30
Leg raises 2 x 10
Ab wheel 2x5

Stretch

19:30

Sports massage.

Still trying to sort this shoulder out.

06:30 Gym

Warmup, mobilization and prehab work.

RDL 5 x65, 10 x 55
Military press 10 x15, 10 x20, 10 x25, 5 x30, 5x40*
Pullup 5x15 ,10
Box jumps 30, 30
Leg raises 2 x 10
Ab wheel 2x5

Stretch

No fencing again as my shoulder is no better

18:45 Fencing

Warmup

Bouts

1. 12-15
2. 14-15
3. 10 -15

Lots of equipment problems meant a slow start and not many bouts.

Stretch

19:30 Home

Yoga 40 minutes

19:00 Fencing

Warmup

Bouts

1. 12-15
2. 15-11
3. 15-4
4. 5-15
6. 12-15

Nice relaxed tempo this evening but I need to consentrate on my distance more.

Pullups, 12,8
Press ups 2x20
Leg raise 2x10

Stretch.

08:30 Gym

Bike 20 minutes
Shoulder press 10 X 12.5,15,20,25

Stretch and foam roll.

08:30 Gym

Warmup, mobilization and prehab work.

RDL 5 x65, 10 x 55
Military press 10 x15, 10 x20, 10 x25, 5 x30, 5x40*
Pullup 5x15 ,10
Box jumps 20, 30
Leg raises 2 x 10
Ab wheel 2x5

Stretch

* I tripped at fencing thw night before and injured my shoulder. Just wanted to get some blood into it.

13:15 Home

4 mile run

Stretch and foam roll.

Longest run in a while and it felt good.

18:30 Fencing

Warm up

Poule Unique

23 bouts won about half

Stretch

18:45 Fencing

Warmup

Lesson

Lunge pad.

Legs raises 2x10
Pullups, 13,7
Pushup 2x20
Skipping 10 minutes

Stretch.

18:30 Gym

Warmup, mobilization and prehab work.

RDL 5 x65, 10 x 55
Military press 5 x45 12x35
Pullup 5x15 ,10
Box jumps 2x20
Leg raises 2 x 10

Stretch

19:30 Home

Yoga 30 minutes.

18:00 Gym

Warmup, mobilization and prehab work.

RDL 5 x65, 10 x 55
Military press 5 x45 12x30 (35 had gone AWOL)
Pullup 5x15 ,10
Box jumps 2x20
Leg raises 2 x 10
Ab wheel 2x5

Stretch

18:30 Fencing

Warmup

Poule Unique

About 32 bouts won about half.

A busy night and hard work. Was totally dehydrated at the end.

18:30 Fencing

Warmup

Bouts

1. 15 -7
2. 5 -15
3. 8-15
4. 13 -15
5. 7 -15

Legs raises 2x10
Pullups 15
Pushups 30

Stretch

19:00 Gym

Warmup, mobilization and prehab work.

RDL 5 x65, 10 x 55
Military press 5 x40 10x35
Pullup 5x12.5,10
Box jumps 15,20
Leg raises 2 x 10

Stretch

19:30 Home

Yoga 30 minutes

18:30Gym
Warmup, mobilization and prehab work.

RDL 5 x60, 10 x 50
Military press 5 x40 10x35
Pullup 5x12.5,10
Box jumps 2 x15
Leg raises 2 x 10
Ab wheel 2x5

X trainer 8 x 30second sprint, 30 second rest

Stretch

18:30 Gym

Warmup, mobilization and prehab work.

RDL 5 x60, 10 x 50
Military press 5 x40 10x35
Pullup 5 x12.5,10
Box jumps 2 x15
Leg raises 2 x 10

Stretch

18:00 Gym

Warmup

X trainer 10 minutes at L12

2,4,6,8,10,12,14,16,18,20 reps of

Fencing lunges
Pushups
Dumbell swings 35lbs

30 seconds fencing footwork between sets.

Stretch

18:00 Gym
Warmup, mobilization and prehab work.

RDL 5 x60, 10 x 50
Military press 5 x40 10x35
Pullup 5,10
Box jumps 2 x15
Leg raises 2 x 10

Ran 10 flights of stairs

Stretch

18:30 Home

Run 20 minutes
Stretch

18:30 Fencing

Warmup

Bouts

1. 15 -14
2. 9 -15
3. 15 -11
4. 15 -14
5. 7 -15
6. 15 -9

Pullup 15
Puhups 30
Leg raises 2x10

stretch

19:00 Home

Yoga 45 minutes

18:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x75
Military press 4x55 5x50
Pullup 2 x5x20
Dumbbell snatch 40x45
Ab wheel 2x5

Stretch

08:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x75
Military press 2x5x50
Pullup 2 x5x20
Leg raises 2x10

Stretch

20:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x70
Military press 2x5x45
Pullup 2 x5
Dumbbell snatch 20x45
Legs raises 2 x10

Stretch

18:30 Fencing

Warmup

Bouts

1. 15 -7
2. 9 -15
3. 5-2
4. 3-5
5. 3-5

30 pushups
15 pullups

stretch

Club officially reopens next week. Hopefully I should be able to squeeze in two sessions per week and then three in October.

Bout 2 was annoying. I came to the piste with a plan and then because my opponent didn't play into my plan abandoned it. Instead I should have been patient and forced him into the game plan I wanted.

20:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x75
Military press 2x5x50
Pullup 2 x5x20
Dumbbell snatch 20x45
Knees to elbows 2 x5

Fencing footwork intervals.

Stretch

19:30 Home

Yoga 40 minutes.

14:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x75
Military press 2x5x50
Pullup 2 x5x15
Dumbbell snatch 50x45
Knees to elbows 2 x5

Stretch

08:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x70
Military press 5x45, 5x50
Pullup 2 x5
Dumbbell snatch 20x45
Ab wheel 2 x5

Stretch

14:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x70
Military press 2x5x50
Pullup 2 x5x15
Dumbbell snatch 20x45
Ab wheel 2 x5

Stretch

19:30 Home

Run 20 minutes.
Stretch

Fencing was canceled.

19:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x70
Military press 2x5x50
Pullup 2 x5x15
Dumbbell snatch 4035x45
Knees to elbows2 x5

Ran 32 flights of stairs in groups of 8.

Stretch

19:00 Home

Yoga 40 minutes.

18:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x65
Military press 2x5x50
Pullup 2 x5x12.5
Dumbbell snatch 35x45
Knees to elbows 2 x5

Stretch

14:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x65
Military press 5x50, 5 x 45
Pullup 2 x5x10
Dumbbell snatch 35x45
Ab wheel 2 x5

Stretch

20:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x65
Military press 5x50, 5 x 45
Pullup 2 x5x10
Dumbbell snatch 35x45
Knees to elbows 2 x5

Stretch

19:15

Yoga 35 minutes.

Finished with head stands which I haven't done in ages.

18:30 Fencing

Warmup.

1. 5 -4
2. 4-5
3. 4-5
4. 5-4
5. 5-3
6. 4-5
7. 7 -15
8. 5-2
9. 5-3
10. 5- 3

Stretch

I struggled on the 15. Ran out of juice half way though. A tough day at work and little food will do that I suppose.

For a lot of the attacks I new which line to parry in, but because I wasn't controlling the distance I ended up doing panicky counter attacks instead. I need to think feet more than hands.

It was also interesting to see the ebb and flows of tactics. Last week my press, relax attack in prep worked well. This week my opponent figured it out and used countertime to score. Then it became a competition of setting up the distance and second guessing.

I also need to work the back of the piste. Lots of people become uncomfortable when the distance suddenly become static. It limits the choice that are available and is advantageous for a less technical fencer like my self.

Flicks continue to improve. I'm landing the majority of attacks or else using them to set up remise. Repostes are also coming along. Like anything I need to be careful to not to get carried away with using them.

19:15 Home

Yoga 45 minutes.

My current yoga practice is a mixture of Yoga for Regular Guys, Anthony Yee's Yoga for Athletes and Scott Sonnon's Intu-Flow. YRG kick started me doing yoga again. It had been some time since I stopped the weekly Vinyasa class. YRG provided the basic framework but I've since replaced a lot of their modified stances with the more traditional yoga one.

YRG is really about getting a good sweaty workout while Yee is more focused on stretching and alignment. The two compliment each other and I'll focus more on one or the other depending on my energy levels.

I'm using the basic free pdf from Intu-Flow with the 8 minute warmup. I use this a the start of some practices and use elements of it in my warmup for my gym workouts. It really seems to be helping my hip pain.

I'd really like to do a regular class again and when my family are away in October I may take a month's membership in a yoga studio.

17:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x60
Military press 5x45, 5 x 40
Pullup 2 x5
Dumbbell snatch 20x45
Ab wheels 2 x5

Stretch

Took it easy today. It was a busy morning and I was feeling generally worn out.

17:30 Gym

Warmup, mobilization and prehab work.

RDL 2x5x60
Military press 2x5x45
Pullup 2 x5x10
Dumbbell snatch 35x45
Ab wheels 2 x5

X-trainer 1 min intence, 2 minutes easy pace.

Stretch

Abs were killing me after standing ab roller yesterday.

08:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x60
Military press 2x5x45
Pullup 2 x5x10
Dumbbell snatch 30x45
Ab wheels 2 x5 (2nd set standing)

Stretch

I was pushed for time this evening and did the whole workout in 20 minutes. Nice aerobic affect.

18:20 Fencing

Warmup

Bouts

11 -15
4-5
5-3
5-3
5-4
5-3
4-5
5-3
5-2
4-5
One fencer and me again. This week I fenced better but was quiet tired and it showed in my later bouts.

Lots of infighting this week and I was getting some nice angulated remises to the back or flanks. I was also play a more measured game and concentarting on abandoning attacks that weren't going anywhere. I was also working on a nice set up where I push hard, stop and then AIP as the opponent rushes to take up the attack.

20:0 Home

Joint mobilization 15 minutes.

19:30 Home

Yoga 45 minutes.

08:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x55
Military press 2x5x45
Pullup 2 x5x10
Dumbbell snatch 30x45
Knee to elbows 2 x5

Stretch

08:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x55
Military press 2x5x45
Pullup 2 x5
Dumbbell snatch 30x45
Knee to elbows 2 x5

Stretch

18:20 Fencing

Warmup

Bouts

11 -15
5-3
5-2
5-2
5-4
4-5
5-3
5-2
5-3
4-5

The club is still officially closed but I met up with one of the other fencers and we fenced a few bouts. It was great being back on the piste.

19:00 Home

Yoga 40 minutes.

14:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x50
Military press 5x45
Pullup 2 x5
Dumbbell snatch 25x45
Ab wheel 2 x5

Stretch

19:00 Home

Yoga 45 minutes.

14:00 Gym

Warmup, mobilization and prehab work.
Goblet squat 2x10x40

RDL 2x5x50
Military press 5x45,40
Pullup 2 x5
Dumbbell snatch 25x45
Ab wheel 2 x5

Stretch

14:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x50
Military press 2 x5x40
Pullup 2 x5
Dumbbell snatch 25x45
knees to elbow 2 x5

Stretch

19:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x45
Military press 2 x5x40
Pullup 2 x5
Dumbbell snatch 20x45
knees to elbow 2 x5

Stretch

19:00 Gym

Warmup, mobilization and prehab work.
goblet squat 2 x10x40

RDL 2x5x45
Military press 2 x5x45
Pullup 2 x5
Dumbbell snatch 20x45
knees to elbow 2 x5

Stretch

The Forty Day Workout

Inspired by this Dan' John article I'm going to follow his programme until September 1st. I will be doing the following exercise.

Warmup, mobilization and prehab work including goblet squat 2 x10 twice a week.

RDL 2x5
Military press 2 x5
Pullup 2 x5
Dumbbell snatch 20-50
Ab wheel or knees to elbow 2 x5

I'll try and complete the workout 5 days per week modifying load as needed. I also do yoga at least twice a week as well as a run or a skate at least once a week.

If the opportunity for some Summer fencing crops up I'll do that in preference. I also will fit in as much SMR on a foam roll as I can.

19:00 Home

Yoga 45 minutes.

12:00 Home

Yoga 40 minutes

18:00 Home

Run 20 minutes
Stretch.

19:00 Gym

Warmup

Forward Lunge Elbow to Instep 1x4 each
Handwalks 1x4
Knee Hug 1x4 each
Lunge - Lateral Bodyweight 1x4 each
Pillar March - Linear 1x10
Y;T;W Standing 1 10 each
Front plank 30 seconds

Superset 1

Chin-up - 3 Point Isometric Hold 3 45 seconds
Split Squat - Dumbbell 3x8x45

Superset 2

Alternating Dumbbell Bench Press 3x10x45
Romanian Deadlift - Dumbbell 3x10x45

Stretch

18:45 Gym

Warmup
Prehab

SS1

Split Squat - Dumbbell Back Foot Up 3x8x45
Row - 1 Arm / 2 Leg Dumbbell 3x8x60

SS2

Romanian Deadlift - Dumbbell 2 arm / 1 leg 3 x 8x45
Pull Up - Neutral Grip 3x8

SS3

Overhead Press - Dumbbell Split 3x8x35
Push Up 3x8

Stretch

19:00 Home

Yoga 30 minutes

19:00 Home

Run 20 Minutes

Stretch

14:00 Gym

Warmup

Prehab

Hip Abduction - Quadruped 1x8
Y,T,W,L on ball 1x8
Quadruped Posterior Rocking 1x8
Hip Adduction - Sidelying 1x8

Movement Prep

Hip Crossover - Feet Down 1x6
Glute Bridge 1x10
Rotational Fall Out 1x6
Knee Hug 1x6
Backward Lunge 1x6
Knee Hug Lunge Elbow to Instep 1x6
Leg Cradle 1x6
Inverted Hamstring Stretch 1x6
Lateral Squat 01 06
Walking Quadriceps Stretch - Same 1x6


Strength
Movements Sets Reps
Bench Press - Incline Dumbbell 2x8x45
Romanian Deadlift - Dumbbell 2x8x45
Physioball Plate Crunch (Behind Head) 2x15x15
Rotational Row - 1 Arm Cable Kneeling 2x4x35
Lunge - Forward Dumbbell 2x10x30
Row - 1 Arm / 1 Leg Contralateral Dumbbell 2x8x30
Bicep Curl - Barbell 2x8x30
Push Up - Close Grip 2x10
Russian Twist - Physioball 2x10

Stretch

19:00 Gym

Warmup

Superset 1

DB Stepups 2 x 8 x 40lbs
DB RDL 2 x 8 x 40lbs

SS2

Split Dumbbell Curl to Press 2 x 8 x 30lbs
Box jumps 2 x 15

SS3

Chin-up - 3 Point Isometric Hold 2 x 45 seconds
Pressup 2 x 15

Stretch

19:00 Home

Run 20 minutes

Stretch

14:00 Gym

Warmup

Pogos 01 20
View Movement Details
Leg Cradle 01 10 reps each
Inverted Hamstring - Forward 01 10 reps each
Walking Quadriceps Stretch - Same 01 10 reps each
Backward Lunge with Lateral Flexion (Moving) 01 10 reps each

Y - Physioball - Golf 01 10
T - Physioball - Golf 01 10
W - Physioball - Golf 01 10
L - Physioball - Golf 01 10
Push Up 01 10
Glute Bridge - One Leg 01 15 reps each
Glute Bridge - Physioball 01 15
Mini Band Bent Knee Linear Walk - Knees 01 15 reps each

Physioball Prone Knee Tucks 02 10
Cable Chop - Stability Linear Half Kneeling (Outside Forward) 02 10

SS1

Split Squat - Dumbbell Back Foot Up 3x8x40
Row - 1 Arm / 2 Leg Dumbbell 3x8x55

SS2

Romanian Deadlift - Dumbbell 2 arm / 1 leg 3 x 8x30
Pull Up - Reverse Grip 3x8

SS3

Overhead Press - Dumbbell Split 3x8x30
Push Up 3x8

X trainer 12 minutes, 1 minute sprint, 2 minutes rest

Stretch

19:30 Home

Yoga 40 minutes

14:00 Gym

Warmup up
Inverted Hamstring - In Place 01 05 reps each
Knee Hug 01 05 reps each
Lateral Slide Squat 01 05 reps each
Forward Lunge Elbow to Instep 01 05 reps each

Circuit 1

Alternating Dumbbell Bench Press 3x8x45
Romanian Deadlift - Dumbbell 3x8x40
Pull Up - Neutral Grip 3x8
Squat - Front to Press Dumbbell 3x8x30

Circuit 2

Cable Lift - Standing 2x8x35
Split Dumbbell Curl to Press 2x5x30
Pillar Bridge Lateral - Dynamic 2x10
Lateral Squat 2x10
Row - 1 Arm / 1 Leg Ipsilateral Dumbbell 2x8x40
Physioball Plate Crunch (Behind Head) 2 x15

Stretch

18:30 fencing

Final training session before the summer break.

Warmup

Bouts

1. 15 - 12
2. 7 -15
3. 15 -10
4. 10 -15

Stretch

19:00 Home

Quick warmup

50 reps of:

Pushups
Squats
Situps
Dive bombers
Walking lunges
Back extensions
Door pull
1 leg DL
Twisting situp

Stretch

14:00 Home

Warmup

Forward Lunge Elbow to Instep 1 4 each
Handwalks 1 4
Knee Hug 1 4 each
Lunge - Lateral Bodyweight 1 4 each
Pillar March - Linear 1 10 yards
Y - Standing 1 10 each
T - Standing 1 10 each
W - Standing 1 10 each
Pillar Bridge - Front 30 seconds

Superset 2

Chin-up - 3 Point Isometric Hold 3 30 seconds
Split Squat - Dumbbell 3 8 each

Superset 2

Alternating Dumbbell Bench Press 3 10 each
Romanian Deadlift - Dumbbell 3 10

Run 15 minutes

Stretch

19:00 Gym

Bike 20 minutes

Breathing Ladders

2 ladders of 1-10 with swings with a 50lb dumbbell

Stretch

18:30 Fencing

Warmup

Bouts to 15

1. 10 -15
2. 13 -15
3. 15 - 10
4. 15 -11
5. 15 - 12

Lesson

Stretch

18:30 Fencing

Warmup

Bouts Best of 5 bouts, Bouts to 1,3,5,3 and1 point.

1. Won in 4
2. Lost in 3
3. Won in 3
4. Lost in 4
5. won in 4
6. Lost in 5
7. Won in 4

19:00 Home

Yoga.
Autogenic relaxation.

19:00 Home

Yoga.
Autogenic relaxation.

08:00 Competition

Terrible day. Really not there mentally.

18:15 Fencing

Warmup

Bouts

Lesson

18:15 Fenicng

Warmup

Bouts

1. 9 -15
2. 11 -15
3. 15 -11
4. 5 - 4
5. 3 - 15
6. 15 -10

Stretch

19:00 Home

Yoga 30 minutes.

19:00 Home

Yoga 45 minutes.

14:00 Gym

Warmup


5 rounds of:

Split squat 10x 40 lbs
Goblet squat 10 x70 lbs
Elevated pushups 10
Pullups 10, 10,5,5,5 (very strict)
Ab wheel 10

Stretch

18:30 Fencing

Warmup

Lesson

Poule Unique

Fenced 22, won 3!!!!!
I was just exhausted, despite having an easy week.

19:00 Home

Yoga 45 minutes

19:30 Gym

Warmup
skipping 3 minutes
Plank 45 seconds

Breathing Ladders

3 ladders of 1-10 with swings with a 50lb dumbbell in 12'20"

Plank 45 seconds

SMR
Arch rehab
Stretch

19:30

Yoga 30 minutes.

12:00 Home

Egoscue exercise for hip.
Some trigger point work.

My right hips has been killing me. Lots of referred pain down the thigh and to the knee. This usually flares up when I fence more but currently I'm only training once a week. I have limited rotation - both external and internal - and flexion in my right hip. My left hip flexors are very tight. I also have a partially collapsed arch on my right food. This all seems to combine to create a number of chronic conditions, namely:

Hip Pain.
Shoulder pain in my right shoulder.
Foot bin near the big toe on my right foot.
Occasional spasm in my left upper back.

I have a feeling my SI is a little out and I should really see a therapist to get them adjusted. I'm working to restore range of motion in my hips. The yoga and some supplemental exercises are all helping.

I've also reintroduced some exercises for my feet and ankles. I'll be doing points and flexes, ankle circles and towel crunches.

14:00 Gym

Warmup.

Standing press 3 x 5 x 40
Clean and Front squat (1,2...5) x 40

Dumbell swings 15 second on. 15 off. 35 lbs for 7 minutes.

Stretch.

18:30 Fencing

Warmup.

Poule Unique.
Fenced 12 won 5.

Lesson

Stretch.

19:00 Gym

Warmup.

4 rounds of 10:

Split squat 40 lbs
Goblet squat 70 lbs
Elevated pushups
Pullups
Ab wheel

Tabatha dumbbell swings. Lowest score 13.

Stretch

18:45 Home

Yoga 45 minutes.
Autogenic training.

I'm following the yoga route from YRG. No the most authentic but as they focus on opening the hips they are good for a guy who is very stiff in that area. I have the book rather than teh DVD. I takes a few sessions to memorise teh routine but I've done some Vinyasa and Asthanga in teh past and the flow is similiar.

Autogenic training. is supposeded to be done daily or even two to three times per day. I'm going to start with two to three times per week and see how it goes. I certainly feel relaxed after teh session.

19:00 Home

Yoga 45 minutes

14:00 Gym

Warmup

Standing press 3 x 5 x 40
Dumbell hang clean to Front squat 40 lbs 1, 2, 3, 4, 5

Dumbbell swing 35 lbs 15 seconds on/15 seconds off for 5 minutes

Stretch

Lunge pad 15 minutes.

13:00 Home

Rollerblading 30 minutes.

First time back in my skates in three year. Very tentative for first 30 seconds but then it all came flooding back. Lots of fun, will definitely be my cardio exercise of choice for the summer. maybe I should start back playing some pickup roller hockey.

19:00 Gym

Warmup

3 rounds of 10:

Elevated Split squat 40 lbs
Goblet squat 70 lbs
Elevated pushups
Pullups
Situps

Dumbbell swing 35 lbs 15 seconds on/15 seconds off for 5 minutes

Stretch

18:15 Fencing

Warmup
Conditioing.

Bouts

1. 15 -7
2. 15 - 6
3. 8 -15

Lesson

Stretch

19:30 Home

Yoga 30 minutes.

14:00 Gym

Warmup

Superset 3 x 10

DB Standing press 35 lbs
Power curl 35 lbs

Superset 3 x 8

Step up 35 lbs
1 leg DL 35 lbs.

Fencing footwork

Stretch

12:00 Home

Yoga 30 minutes

SMR on foam roller.

14:00 Gym

Warmup

3 rounds of 10:

Split squat 40 lbs
Goblet squat 70 lbs
Elevated pushups
Pullups
Situps

Continous clean and push press alternating arms for 5 minutes. 25 lbs.

Stretch

18:30 Fencing

Warmup

Poule Unique

Fenced 22 bouts won 11

Stretch

19:00 Home

Yoga 30 minutes
SMR on foam roll.

19:00 Home

Run 20 minutes
Stretch

19:00 Home

Yoga 30 minutes

SMR on foam roller.

14:00 Gym

Warmup
Hip rehab

Press 3 x 10 x 30lbs
Pullups 3 x 8
Goblet squat 3 x 12 x 70lbs
One leg DL 2 x 10 x 30 lbs

Stretch

19:00 Gym

Warmup

Dumbbell swings 5 x30 x 30lbs
Superset with Plank 5 x 30 secs

Yoga 20 minutes

18:15

Warmup

Conditioning

Stretching

Bouts

1. 15 -14
2. 15 -14
3. 7 -15

Lesson

Stretch

19:30 Home

Yoga 30 minutes.

Foam roll

Additional stretching for hips and adductors.

19:00 Home

Yoga 20 minutes

08:30 Gym

Warmup

DB Bench 4 x 10 x 40
Machien Row 4 x 10 x 67.5
Goblet squat 4 x 10 x 70

1 arm swing 100 x 20lbs, changing arm on 10.
Turkish Get up for 5 mins alternating arms

Stretch

18:00 Fencing

Warmup

Poule Unique.

22 bouts, won 11

Stretch

18:30 Fencing

Warmup

Bouts 1.

1. 9 -15
2. 15 -11
3. 15 -14

Much more controlled. Had a plan and stuck to it.

Lesson

Stretch

09:00 Home

Yoga 20 minutes

19:15 Fencing

Quick warmup.

Bouts

1. broke only working foil on first hit.
2. 4 -5
3. 5 -3
4. 0 -5
5. 2 -5

15:00 Gym

Warmup

Dumbbell swings 5 x30 x 30 lbs
1 min rest between each

Turkish Getup fro 5 minutes alternating arms. 20 lbs dumbbell.

Stretch

18:15 Fencing

Warmup

Agility ladder and footwork drills

Bouts.

1. 15 -12
2. 5 -15
3. 7 -15
4. 8-15

Stretch

16:15 Fencing

Warmup

Bouts
1. 15 -8
2. 15 -9
3. 13 -15
4. 14 -14
5. 9 -15
6. 13 -15
7. 6 -15
8. 9 -15

Stretch

14:30 Gym

Cross trainer 5 minutes

Warmup

Dumbell bench 4 x8 x 40lbs
Pullups 50 reps (8,8,8,8,4,4,4,4) Much improved on last week, fewer sets.
Goblet squat 2 x15 x 70lbs
1 Leg SLDL 2 x 8 x 20
1 leg BLDL 2 x 8 x 40

2 x circuits (1st with 10 lbs DB, 2nd BW only)

Lunges 24
Jump lunges 24
Squats 24
Jump squats 24

Stretch

It was fun working out with my wife. I'm also enjoying doing only one "heavy" per week. However to improve overall fitness I'd like to get in one run a week, especially since the sun is shining, to help with recovery. I also need to clean up my diet a little and drop the nightly glass of wine or three.

18:30 Fencing

Warmup

Bouts.

1. 4-5
2. 2-5
3. 15 -9
4. 5 -3
6. 4-5
7. 15 -11

Stretch

18:45 Fencing

Warmup

Bouts to 15:

1. 15 -10
2. 15 -13
3. 2 -15
4. 1 -15

Bout 2 was against a style of fencer I find rather challenging; a constantly retreating, squirmy counter attacker. I kept my head and just dragged it on until they lost patience and then picked up point.

During the third bout I was tired from the first two ( and two much red wine over the previous days). I knew the game I should fence but decided to just mess around. The score reflects this.

Bout3: Impatience was my enemy. My opponent thrives on two actions. I knew how to neutralize these but instead of setting up teh oppertunities I rushed. Doing teh wrong thing faster does not make it right.

19:30 Gym

Crosstrainer 5 minutes
Warmup

Pistols 2 x6 x 10 (dumbbells)
Terminal leg extension 4 x 10

Triset
Facepull 2 x 12
Cable L fly 2 x12
Posterior capsule stretch 2 x 12

Push-up Plus 12reps

Tabatha bike sprints

Stretch

14:00 Gym

Crosstrainer 5 minutes

Warmup

DB Bench 4 x 8 x 35
Pullups 50 reps (in multiple sets)
Goblet squat 2 x 12 x 70
One leg legpress 2 x 12 x 130
RDL 12 x 230

YTWL 1x8
Posterior Capsule Stretch 1 x10

Stretch
Stretch

17:00 Gym

Skipping 5 minutes
warmup
prehab and rehab work

DB Clean and press 3 x10 x 30lbs

Run 15 minutes

Stretch

18:30 Fencing

Warmup

Bouts

1. 8 -15 (only working foil was not registering touches, 30 minutes to repair it)
2. 15 -11

Lesson

15:00 Gym

10 minutes cross trainer
Warmup

Pullups 4 x 8
DB Incline bench 4 x 10 x 30

Superset
Goblet squat 2 x 12 x 70
One leg legpress 2 x 12 x 120

Stretch

19:00 Fencing

Quick warmup

Bouts

1. 12 -15
2. 5 -2
3. 3 -5
4. 5-0
5. 2-5
6. 5-2
7. 2-5
8. 3-5

Stretch

15:00 Gym

Warmup

Crosstrainer 10 minutes


DB Bench 4 x 10 x 30
Pullups 4 x8
Goblet squat 2 x 12 x 70
One leg legpress 2 x 12 x 120

Stretch

18:00 Gym

Warmup

every minute for 10 minutes

DB RDL 5 x30
DB Clean 5 x30
DB thrusters 5 x 30

Stretch

18:30 Fencing

Warmup
Footwork
Drills

Bouts

1. 15 -14
2. 9 - 15
3. 9 -15
4. 15 -10

Stretch

20:45 Gym

Warmup

3 rounds of

Box jump 20
Walking lunges 20
Dumbbell swings 20 x 50lbs


Puhup to one arm row 2 x10 x 15lbs

Stretch.

17:30 Gym

Warmup

Superset

Inline DB bench 5 x 12 x 20 lbs
Machine Row (pullups) 2 x 8 x 62.8 (8,8) 8 x 62.5

Goblet squat 2 x 10 x 70lbs
1 leg legpress 2 x 10 x 120lbs

RDL 2 x 15 x 210

Stretch

14:00 Gym

Warmup

Shoulder rehab

Circuit 5
EQI Pushups - Pushup Hold
Prone “T”s - Underhand
Plate Halos

Fencing foot work 15 minutes

Stretch.

18:45 Gym

Warmup

Shoulder rehab circuit 4

Incline DB Retractions
Prone “Y”s - Underhand
Prone Internal Rotations

prehab circuit 2 rounds

Calf rasie 50
Cats and dogs 8
Quadreped external rotation 8
Standing toe raise rotation 8
Glute bridge 8

5 30 second sprints on cross trainer, 30 second rest

Stretch

18:30 Fencing

Warmup

Drills

Bouts

1. 8 -15
2. 15 -8
3. 15 -13
4. 15 -12

Lunge pad work

Lesson

Really concentrated on defensive play and breaking up attacks. I still need to be more sensitive to distance and concentrate on that slow first step.

19:00 Gym

Warmup

Shoulder rehab

Circuit 3:
Pull-up Retraction
Barbell Overhead Shrugs
Push-up Plus
Posterior Capsule Stretch

2 sets of
Cable crunch 20
Knees to elbows 10

Stretch

19:30 Home

Shoulder rehab

Circuit 2:
DB Cuban Rotations
Band External Rotations
Band Pull Aparts
Band Dislocates
Band Presses

14:00 Gym

Warmup

Diesel crew shoulder rehab.
Circuit 1

Circuit 1
DB Retraction
DB Proctraction
Posterior Capsule Stretch

Triset

Goblet squat 2 x 10 x 60lbs
1 leg leg press 2 x 10 x 110
RDL 2 x 15 x 210

3 rounds of

Dumbell swings 30 x 30 lbs
Double unders 30
Plank 30 seconds

Foam roller.
Stretch

My right shoulder is killing me. I think it partially posture related and partially dues to an old injury. I dislocated the shoulder years ago. I'm going to give the shoulder rehab a go along with some foam roller work on my thoracic spine and the a few deep shoulder rubs from my better half. I'll also drop all upper body strength work for teh week.

If I don't see any progress I'll look to get some therapy on it.

18:30 fencing

Warmup

5 point bouts.

Fenced 17 won very few.

Stretch

18:30 Fencing

Warmup

Bouts

1. 15 -9
2 15 -10
3. 8 -15

Lesson

Stretch

20:00 Gym

Skipping 15 minutes 10 seconds intense, 20 seconds mmoderate

Stretch

Foamrooll.

19:00 Home

Quick warmup

Pushups 15 every minute for 10 minutes
Lunges 15 every minute for 10 minutes

Prehab

Stretch

13:30 Gym

Warmup
Prehab

Superset

Incline DB Bench 8 x 50, 12 x 45
One arm row 8 x 50, 12 x 45

Superset

One leg legpress 2 x 8 x 100
RDL 2 x 15 x 210

Stretch

11:00 Gym

3 rounds of

Skip 3 minutes
Pushups 20
Situps 20
back extendion 20

2 sets of

Y,T,W, L 8
Hip back, cats and dogs 8
Quadruped external rotation 8
Bridge 8

Stretch

18:30 Fencing

Warmup

Bouts

1. 15-8
2 9-15
3 15 -12
4 13-15

Lesson

Stretch

19:00 Gym

Warmup

3 sets of

Dumbbell swings 10 x 70lbs
Pushups

2 rounds of

Lunges 24 x 12.5 lbs, x bw
Jump lunges 24 x 12.5 lbs, x bw
Squats 24 x 12.5 lbs, x bw
Jumps squats 24 x 12.5 lbs, x bw

Stretch

18:30 Home

Run 25 minutes

Stretch

19:00 home

Rehab work
Stretch

Warmup


Super set

Incline Dumbell bench 2 x 8 x 50
Machine row 8 x 132.5, 12 x 100

The superset

Legpress 8 x 220 lbs. 12 x 200
RDL on a cable machine 2 x 15 x 210 lbs

Stretch

18:30 Fencing

20:30 Home

21,15,9 of

Pushups
Situps
Squats

Stretch

18:30 Fencing

09:00

Big Apple Open

16:30 Gym

Warmup


Super set

Incline Dumbell bench 8 x 45, 12 x 45
Machine row 8 x 125, 12 x 100

The superset

Legpress 8 x 220 lbs. 12 x 200
RDL on a cable machine 2 x 15 x 200 lbs

Stretch

19:00

Fencing

Poule Unique.

18:30 Fencing

Warmup

Drills

Bouts

1. 1-5
2. 13-15
3 4-5
4 5-0
5 4 -15

19:00 Gym


Skipping warmup

3 rounds of

skipping 3 min
Pushup 15
Situps 15

Fencing footwork.

Lunges 20
Lunges with gain 20
Step lunges 20
Step short lunge, step hang to long lunge 20
Ballestra short lunge, reprise lunge 20

Stretch

16:00 Gym

Warmup

21, 15 ,9 reps of
Pullups
Burpees

Stretch

15:30 Fencing

Warmup

Bouts

1. 7 -15
2 15 -13
3. 13 -15

Stretch

18:30 Fencing

Warmup

Bouts

1. 14-15
2 15 -8
3. 14 -15
4. 13 -15

Felt better. Movement was better and fencing specific fitness is coming back.

Stretch

19:00 Gym

Warmup


Super set

Dumbell bench 8 x 60, 12 x 50
Machine row 8 x 125, 12 x 100

The superset

Legpress 8 x 220 lbs. 12 x 200
RDL on a cable machine 2 x 15 x 210 lbs

Stretch

19:00 Gym

15 Minutes skipping

24 lunges
24 jump lunges
24 squats
24 jump squats

Stretch

16:30 Gym

Warmup

4 sets of

Split squats 8 x 45 lbs
1 arm push press 8 x 40 lbs
1 leg RDL 8 x 40 lbs
Pullups 8

Stretch

18:30 Fencers club

Warmup

1. 5 -2
2 5 -2
3 15 -14
4 5 -1 (slower start on my attack)
5 9-15 (need to break up attack and/or pull distance)

The club has just moved to a new venue so everything was a little frenetic and disorganised. Too much time spent waiting around for pistes for my liking.

19:00 Gym

Warmup

Super set

Dumbell bench 3 x 8 x 55lbs
Machine row 3 x 8 x 100lbs

The superset

Legpress 2 x 8 x 200 lbs
RDL on a cable machine 2 x 15 x 200 lbs

Lunges and step lunges 4 sets.

Stretch

19:00 Gym

Warmup

superset

Pistols 3 x 5 x 12.5 lbs
1 leg deadlift 3 x 5 x 20 lbs

Tabata pullups, 6,6,6,6,6,6,5,5
Tabata pushups 20,15,12,10, 8,8,8,8

Stretch

19:00 Gym

Warmup

3 rounds of

Skipping 3 minutes
L pullups 5
Situps 10
Elevated pushup 15

Then 3 sets of

Lateral raise 10 x 12.5 lbs
Bent over lateral 10 x 12.5 lbs
Seated curl 10 x 20 lbs
DB french press 10 x 20 lbs.

Stretch

19:00 Empire United

Quick warmup.

1. 4 -15
2 1 -5
3 8 -15
3 4 -15
5 4 - 5

Nice venue. Good fencing. I felt sick half way through first bout. Note to self don't glug Muscle Milk before fencing. Felt generally unfit and only working foil was not registering a lot of hits. But have to say some really good people and will definitely be back

21:30 Home

21,15,9 reps of

Pushups
Situps
Squats

stretch

19:00 Gym

Warmup

Super set

Dumbell bench 3 x 8 x 50lbs
Pullup 2 x 8 x bw +15lbs 1x 8 x bw

The superset

Legpress 2 x 8 x 200 lbs
RDL on a cble machine 2 x 15 x 180 lbs

Series of fencing lunges

stretch

18:00 Gym

Warmup

4 rounds of

Splits squats 8 x 45 lbs
Push press 1 arm 8 x 35 lbs
1 leg deadlift 8 x 20 lbs
Seated row 8 x 70 lbs

stretch

10:00 Gym

Warmup

2 rounds of

15 situp5
15 reverse hyper extensions
15 pushups
5 pullups
15 over head squats
Hip flexor stretch

Circuit of

1 arm snatch 3 x5 x 45 lbs
Hand stand pushup 3 x 15
partial pistol 3 x 5 x 10lbs

Bent over lateral raise 2 x 12
L fly 2 x 12 x 15 lbs
1 arm cuban press 2 x 10 x 10 lbs
Toe raise

Plank 2 x 30 seconds
Side plank 2 x 30 seconds

Stretch

18:45 Cobra Fencing

Quick warmup

1. 10 - 6
2. 15 - 7
3. 15 -12
4. 13 - 1-- and then my only working foil snapped.

It was great to be fencing again. Good venue and friendly people.

18:40 Gym

Warm up

Squat on cable machine 10, 15,20
Deadlift on cable machine 2x15
Dumbell bench press 3 x8 x 45lbs super setted with
Pullups 2 x 8 x bw = 10lbs, 1 x 8 x BW

Stretch

19:00 Gym

Skipping 5 minutes

21-15-9 reps, for time

Dumbell thusters 30lbs
Pullups

9 minutes

stretch

18:00 Home

warmup

Crosstrainer 10 minutes
Run stairs 25 flights.

Stretch

Looks like we are staying in the apartment so I'll be using the free gym their for the next year. No barbells though but will improvise and overcome.

19:15 Gym

Warmup

3 sets of

Leg press 12 x 200
DB Shoulder press 8 x 35 lbs
One arm row 6 x 60 lbs

Stretch

19:00 Gym

Warmup

3 rounds of

deadlift on cable machine 10 reps
Elevated pushups 15 reps.
double unders 20 reps

18:00 Gym

Warmup

5 minutes skipping

3 sets of

Legpress 20,15,12
Chest press 15,12,10
Pullups 15,12,10

Stretch

20:30 Gym

Warmup

3 rounds of

20" Box jumps 10
DB RDL 10 x 18 kgs
DB Thrusters 10 x 15 kgs

Stretch

20:00 Gym

Warmup up

3 rounds of

3 min skipping
20 pushups
10 pullups

stretch

16:00 Gym

Warmup

4 rounds of

Split squat 8 x 15 kgs
1 arm push press 8 x15 kgs
1 leg RDL 8 x 15 kgs
Pullups 8

X trainer 10 minutes

Stretch.

This was my first day at the gym in our new apartment in NJ. Very tired and jet lagged but it was good to get a workout. Later that day I caught a 24 hour stomach bug which didn't help with recovery.

18:30 Fencing

Warmup

Lesson

Footwork
Best of three bouts of five hits.

1. 5-0, 5-1 Q?
2 5 -1, 2-5, 5-3 UU
3 5-2, 5-3 ??
4 2-5, 2-5 CC
5 1-5, 2-5 LB
6 5-2, 3-5, 3-5 TN
7 5-1, 1-5, 3-5 BC
8 5-1, 2-5, 4-5 KW

This was a my last training session before the move over seas. Followed by goodbyes and beers. I'll definitely miss the club. Good fencers, great coach and fun people. However I'm also looking forward to unknown.

17:30 home

20 squats 20 push-ups 20 sit ups, 5 rounds for time
9' 53"

Stretch

19:30 Home

1 hour Pilates matwork and reformer.

20:00 Home

Warmup

Every minute for 10 minutes. 15 kg dumbbells

5 dead lifts
5 hang power cleans
5 thrusters.

Plank 60 seconds and side plank 45 seconds

Stretch

18:40 fencing

Quick warmup.
Lesson
Footwork

1. 6 -15 Q?( foil was only registering every 4th hit or so, got a working one after bout)
2. 12-15 CB
3 10-8 BC

Stretch at home

10:00 Home

quick warmup.

3 rounds of.

Pullups 10
Pushups 15
Situps 20
Squats 25
Double unders 30.

Stretch

Was sick most of last week and just feeling a little run down in general.

14:30 Home

Pilates on reformer 40 minutes