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.