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