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