Winter Workout I

14:15 Gym

Warm up

Squat 2x5x80

SLDL 2x8x80

Incline Bench 2x5x60

Pullups 2x5xBW

Dips 2x8xBW

BB Curl 2x8x35

Winter Workout 1

10:15 Gym

Warm up

Squat 2x5x92.5

SLDL 10x60, 8x80

Incline Bench 2x5x60

Pullups 3xBW+13.75, 7xBW

Dips 2x8xBW+13.75

BB Curl 2x8x35

Stretch

Winter Workout I

19:15 Gym

Warm up

Squat 2x5x90

SLDL 2x8x90

Incline Bench 2x5x57.5

Pullups 2x5xBW+13.75

Dips 2x8xBW+13.75

BB Curl 2x8x35

Stretch

Golf

19:00 Driving range

Distance on driver is slowly improving.

Winter Workout I

19:00 Gym

Warm up

Squat 2x5x87.5

SLDL 2x8x87.5

Incline Bench 2x5x57.5

Pullups 3xBW+15, 7xBW

Dips 2x10

Hammer Curls 3x8x14

Stretch

A little weary towards the end so dropped the weights on pullups.

Ice skating

 10:00 Outdoor rink

45 minutes skating with the kids. The first time in nearly a decade that I've worn my skates. A wobbly start but then lots of fun.

Golf

08:30 Driving Range

Worked on keeping arms close. 

19:00 Gym

Warm up

Squat 2x5x85

Incline Bench 2x5x55

Pullups 2x5 BW+12.5

Dips 2x8 BW+12.5

Hammer Curls 3x8x14

Stretch

Winter Workout I

16:00 Gym

Warm up

Leg Press 2x8

SLDL 2x8x85

Incline Bench 2x5x55

Pullups 2x5 

Dips 2x8 

Stretch

Short of tie and squat rack in use.

Winter Workout I

16:00 Gym

Warm up

Squat 2x5x85

SLDL 2x8x85

Incline Bench 2x5x55

Pullups 2x5 BW+12.5

Dips 2x8 BW+12.5

Hammer Curls 3x8x12

Stretch

Winter Workout I

19:00 Gym

Warm up

Squat 2x5x85

SLDL 2x8x85

Incline Bench 2x5x52.5

Calf Raises 2x12

Pullups 2x5 BW+15,10

Dips 2x8 BW+10

Hammer Curls 3x8x12

Stretch

Went heavier on pullups by mistake.

Fencing

 20:25 Epee Club

Warm up

Bouts

1. 15-12

2. 14-15

3. 10-4

4. 10-3

5.  8-4

6.  5-6

Winter Workout I

11:20 Gym

Warm up

Squat 2x5x82.5

SLDL 2x8x82.5

Incline Bench 2x5x52.5

Calf Raises 2x12

Pullups 2x5 BW+10

Dips 2x8 BW+10

DB Curls 2x8x35

Stretch

Winter Workout I

17:00 Home

Warm up

Swings 3x25

Pushup 3x10

Golf

 09:00 Driving Range

Golf lesson

Worked on keeping arms close with two ball drill and focused on directing swing to the right.

Winter Workout I

19:20 Gym

Warm up

Squat 2x5x82.5

SLDL 2x8x82.5

Incline Bench 2x5x52.5

Pullups 2x5 BW+8.75

Dips 2x8 BW+8.75

DB Curls 2x8x16

Stretch

Fencing

 20:30 Epee Club

Bouts

1. 5-3

2. 12-15

3. 15-9

4. 15-10

Run

 09:00 Park Run

Kid's 2k Park run with Tom.

Winter Workout 1

13:40 Gym

Warm up

Squat 2x5x82.5

SLDL 2x8x82.5

Incline Bench 2x5x50

Pullups 2x5 BW+8.75

Dips 2x8 BW+8.75

DB Curls 2x8x16

Stretch

Golf

10:00 Driving Range

Worked my way though the clubs.

Focused on posture.

Winter Workout I

19:30 Gym

Warm up

Leg press 2x8

KB Swings 2x25

Incline Bench 2x5x50

Pullups 2x5 BW+10

Dips 2x8 BW

DB Curls 2x8x16

Stretch

Squat rack was busy so had to improvise. Pullup was too big of a jump.

Fencing

20:35 Epee Club

2 bouts.

Need to stay loose when counting points.

Against taller fencer, need to work hard to get into critical distance.

Winter Workout I

18:40 Gym

Warm up

Squat 2x5x80

SLDL 2x8x80

Incline Bench 2x5x50

Pullups 2x5 BW+7.5

Dips 2x8 BW+5

5 rounds skipping

DB Curls 2x8x16

Stretch

Golf

10:00 Driving Range

60 balls, working on swing form

Winter Workout I

18:40 Gym

Warm up

Squat 2x5x77.5

SLDL 2x8x77.5

Incline Bench 2x5x50

Pullups 2x5 BW+5

Dips 2x8

Curls 2x8x35

Stretch

Winter Workout I

18:40 Gym

Warm up

Squat 2x5x72.5

SLDL 2x8x72.5

Incline Bench 2x5x47.5

Pullups 2x5 BW+5

Dips 2x8

Curls 2x8x35

Stretch

Golf

 09:00 Driving Range

60 balls

Worked on a consistent swing and posture.

Winter Workout I

18:40 Gym

Warm up

Squat 2x5x70

SLDL 2x8x70

Incline Bench 2x5x45

Pullups 3x6

Dips 2x8

Curls 2x8x30

Stretch

Winter Workout I

14:00 Gym

Rower 15 minutes

Swings 2x25x24

TRX Y/T 2x10

Stretch

Winter Workout I

09:40 Gym

Warm up

Squat 5x5x70

SLDL 2x8x70

Incline Bench 2x5x45

Pullups 3x6

Dips 2x8

Curls 2x8x30

4 rounds of skipping between pullups and dips.

Stretch.

Golf

 08:15 Driving Range

Worked on PW, 7I, 5H, D, SW.

Winter Workout I

20:15 Gym

Warm up

Squat 5x5x60

SLDL 2x8x60

Incline Bench 2x8x40

Pullups 3x5

TRX Y/I 10

Dips 2x8

Curls 2x8x30

Stretch.

Trying out a new gym. 

Autumn Workout I

19:00 Home

Swings 3x25

Pullups 3x5

DB Thrusters 3x%

Golf

 09:30 Driving Range

Worked on keep head still and stable

Swingtober done

Thirty one days of swings, done. I believe I completed about 1800 swings. I missed a few days due to travel and work but overall was pretty consistent. A few thoughts.

I thought my swing form was good, but this routine helped me lock in my feet position, especially the idea of keeping the feet screwed into the ground. There is always something to learn or re-learn.

I will add 50 swings to my 5BX on the days I don't run. A little extra conditioning is good for me.

Too many day of swings in a row leads to achy joints.

I prefer a simple program as it is easier to adhere too. Too much choice and complexity is generally not a good.

Charity Walk

My daughter organised a 20K walk and I was very proud to support her. I'm also proud to say my son walked the first 13K.

Autumn Workout I

10:00  Gym

Warm up

Swings 3x25x24 

Squat 3x5x60

Press 2x5x40

Pullups 2x8

Machine Press 2x10

Machine Row 2x10

Stretch

Autumn Workout I

18:30 Home

Swings 6x25

Pullups 3x6

DB Thrusters 3x6

Been away for a few days, so more swings needed to catch up on Swingtober.

Stretch

Autumn Workout I

19:30 Home

Swings 3x25

Pullups 3x6

DB Thrusters 3x6

Stretch

Autumn Workout I

19:15 Home

Swings 3x25

Pullups 3x5

DB Thrusters 3x5

Fencing

20:00 Epee Club

Warm up

Bouts

1. 15-2

2. 12-15

3. 12-15

Autumn Workout I

19:15 Home

Swings 3x25

Pullups 3x5

DB Thrusters 3x5

Done as a superset today.

Stretch

Golf

 10:00 Driving Range

Gold lesson

Worked on keeping tall and stopping head from dropping.

Really helped, added 20 yards to my drive and my 7i felt great.

Autumn Workout I

19:15 Home

Swings 3x25

Pullups 3x7

DB Thrusters 3x7

Stretch

Autumn Workout I

18:00 Home

Swings 3x25

Pullups 3x6,7,8

DB Thrusters 3x6

Stretch

Golf

13:25 9 Holes

Played 9 hoes with my son. 

Mixed bag. He was better than I was.

Autumn Workout I

14:10 Gym

Warmup - rower 5 minutes

Squat 2x5x75

RDL 2x8x75

Press 2x5x40

Pullups 2x9

Machine Press 2x15,12

Machines Row 2x14,12

Stretch

Golf

 10:00 Driving Range

75 Balls

Working on Driver

Autumn Workout 1

18:00 Home

Swings 3x25

Pullups 3x5

DB Thrusters 3x6

Autumn Workout 1

 20:30 Home

Swings 3x25

Pullups 3x5

DB Thrusters 3x5

Suffering with a head cold so not too much energy today.

Golf

 19:15 Driving Range

100 Balls. 

Worked a lot on my driver stance.

Swingtober

Swingtober sounded somewhat more fun than Go Sober for October, plus a catchier name. For those who don't know it is a challenge from the Dan John forum to do a minimum of 50 swings a day for the month of October.

I had 75 in the bank from Friday so did 75 more this morning. I'm going to add 50 swings to my morning 5BX workout and then maybe a few more on the days I train at home.

Golf

14:00 Driving Range

Played 75 Balls.

Worked on sand wedge, pitching wedge, 7 iron, 6 iron, 5 hybrid and driver. My driver still needs a lot of work.

Autumn Workout 1

09:10 Gym

Warmup - rower 5 minutes

Squat 2x5x72.5

RDL 2x8x70

Press 2x5x40

Pullups 3x6

DB Press 2x8x22

Machines Row 2x8

Stretch

I'm only noting heavy sets. I'm doing 1-2 warmups sets before each lift.

Autumn Workout 1

08:00 Home

Warm up

Swings 3x25

Pullups 3x5

Dumbbell Thrusters 3x6x14

Stretch

Training Update

I've been rather remiss with my updates to the blog. I have been training but it has been rather intermittent and unplanned. The closure of my local gym hasn't helped and means I have to drive to the next town if I want to train with weights. I've been mixing workout at home with the occasional trip to the gym but with no real plan

On a more positive note I've started fencing again at a local epee club.  It os great to be back. It's really a new weapon for me, but that gives me a chance to try out new things and hopefully have some fun.

I'm playing a little golf, combined with the occasional lesson and trips to the driving range.  I've also been gliding when I can and have joined the Kent Gliding Club. The British autumn isn't ideal for flying

I intend to be more consistent in both my training and updates.  That said work is likely to become rather busy with more travel and family life is also time consuming. Irrespective I've keep noting my training.

Summer Workout II

09:30 Gym

Warm Up

Squats 3x5x60

RDL 2x8x60

Press 2x5x40

Pullups 3x5

Machine Press 2x8

Machine Row 2x8

Stretch

Summer Workout II

 19:00 Home

Warm up

Swings 3x25

Pullups 3x5

Stretch

Summer Workout II

17:15 Home

Warm up

Circuit

Swings 5x15

Pushups (knuckles) 11

GS 3

Pullups 3

Stretch

Summer Workout II

19:00 Home

Warm up

Pushups 10,9...2,1

Swings 1,2...9,10

Then

Pullups 5,4,3,2,1

GS 1,2,3,4,5

Stretch

Golf

13:00 Golf Course

9 Holes

Park Run

09:00 Park

5k 32' 40"

Golf

08:00 Driving Range 

Summer Workout II

17:00 Home

Warm up

Swings 3x25

Pullups 3x5

Stretch

Summer Workout II

19:00 Home

Warm up

Pushups 10,9...2,1

Swings 1,2...9,10

Then

Pullups 5,4,3,2,1

GS 1,2,3,4,5

Park Run

09:00 Park

5k 31'59"

First park run, ran with my son. Nice easy pace for me.

I've been very inconsistent on my workout updates. Summer holidays and gym closure mainly to blame. For the next few weeks I'll mainly run, kettlebells and some gold.

Summer Workout I

20:00 Home

Swings 3x25

Pullups 3x6

Stretch

Summer Workout I

 19:00 Home

Bike 30 minutes

Summer Workout I

18:30 Gym

RDL 2x8x70,75.

Press 6,5,5x40,45,40

Split Squat 2x8x40

Pullups 2x8

Dumbell Press 2x8x20,22

Machine row 2x8

Stretch

Summer Workout I

19:00 Gym

RDL 2x8x70,

Press 2x6x40

Split Squat 2x8x32

Pullups 3x6

Dumbell Press 2x8x20

Machine row 2x8

Stretch

Spring Workout II

18:10 Gym

Warmup

Front Squats 3x5x60

Bent over rows 2x8x50

Bench 3x5x65

DB curls 2x8x18

Superset 3x10

Leg ext

Leg curls

Stretch

Golf

 10:30 Driving Range

Everything except driver improving.

Golf

 16:55 Driving Range

Worked through clubs.

Soring Workout II

18:00 Gym

Warmup

Power cleans 3x5x60

Press 3x5x45

Pullups 9,8,8

Superset 3x10

Leg ext

Leg curls

Stretch

Spring Workout II

18:10 Gym

Warmup

Front Squats 3x5x57.5

Bench 3x5x62.5

DB curls 2x8x18

Dumbell Bench 2x8x20

Stretch

Spring Workout II

19:15 Gym

Warm up - run to the gym plus some light sets.

Cleans 3x5x55

Press 3x5x42.5

Pullups 8,7,7

Superset 3x10

Leg ext

Leg curls

Stretch and cool down that is, walk home.

I've split out the main list as joints are suffering with load.

Spring Workout II

18:10 Gym

Warmup

Front Squats 3x5x55

Bent over rows 2x8x45

Bench 3x5x62.5

DB curls 2x8x18

Stretch

Spring Workout II

 09:45 Home

Warm up

Exercise bike level 7 25 minutes

Stretch

Golf

 08:00 Golf Course

9 holes

A little tight this morning. Swings warmed up towards the end.

Golf

 17:00 Driving Range

Worked on driver.

Spring Workout II

17:15 Gym

Warm up - run to the gym plus some light sets.

Cleans 3x5x50

Press 3x5x42.5

Front Squat 3x5x50

DB Bench 3x5x60

Pullups 7,7,7

Stretch and cool down that is, walk home.

Spring Wokout II

08:00 Gym

Warm up - run to the gym plus some light sets.

Cleans 3x5x50

Press 3x5x40

Front Squat 3x5x50

DB Bench 3x5x60

Pullups 7,7,6

Stretch and cool down that is, walk home.

Spring Workout II

18:00 Home

Warm up

Swings 5x20

Bike 20 minutes

Stretch

Spring Workout II

14:00 Gym

Warm up - run to the gym plus some light sets.

Swings 5x20

C2 20 minutes

Stretch

Golf

17:00 Driving Range

Worked thought clubs. - Hips, Head, High. 

Spring Workout II

17:15 Gym

Warm up - run to the gym plus some light sets.

Cleans 3x5x47.5

Press 3x5x40

Front Squat 3x5x47.5

DB Bench 2x8x20

Pullups 7,6,6

Stretch and cool down that is, walk home.

Golf

 19:00 Driving Range

Spring Workout II

19:00 Home

Warm up

Swings 5x20x25

Exercise Bike 23minutes

Stretch

Spring Workout II

17:15 Gym

Warm up - run to the gym plus some light sets.

Cleans 3x5x47.5

Press 3x5x40

Front Squat 3x5x47.5

Bench 3x5x57.5

Pullups 7,6,6

Stretch and cool down that is, walk home.

Golf

 11:00

Driving range

9 Homes

Spring Workout II

13:30 Gym

Warm up - run to the gym plus some light sets.

Cleans 3x5x45

Press 3x5x40

Front Squat 3x5x45

Bench 3x5x55

Pullups 3x6

Stretch and cool down that is, walk home.

Golf

 17:00 Driving Range

30 minutes with SW, 7i and Dr.

Spring Workout II

 19:00 Home

Exercise bike 20 minutes

Feeling rough after vaccination on Monday.

Spring Workout II

11:30 Gym

Warm up - run to the gym plus some light sets.

Cleans 3x5x42.5

Press 3x5x37.5

Front Squat 3x5x42.5

Bench 3x5x55

Pullups 3x6

Stretch and cool down that is, walk home.

Spring Workout II

13:00 Home

Swing 5x20x24

Exercise bike 20 minutes

Golf

 08:30 Golf course

9 holes

Spring Workout II

18:30 Gym

Warm up - run to the gym plus some light sets.

Cleans 3x5x42.5

Press 3x5x35

Front Squat 3x5x42.5

Bench 3x5x55

Pullups 3x5

Stretch and cool down that is, walk home.

Spring Workout II

19:00 Home

Swing 5x20x24

Exercise bike 15 minutes

Spring Workout II

19:30 Gym

Warm up - run to the gym plus some light sets.

Cleans 3x5x42.5

Press 3x5x35

Front Squat 3x5x42.5

Bench 3x5x55

Pullups 3x5

Stretch and cool down that is, walk home.

Spring Workout II

 08:30 Home

Warmup

Run

Pushups 10,9...2,1

Swings 1,2...9,10

Stretch

Spring Workout II

11:15 Gym

Warm up - run to the gym plus some light sets.

Cleans 3x5x40

Press 3x3x40

Front Squat 3x5x40

Done as a circuit due to lack of time.

Pullups 10

Spring Workout II

18:300 Home

Warm up

1H Swings 10x10x24

TGU 5/5 x10

Stretch

Spring Workout II

17:30 Gym

Warm up - run to the gym plus some light sets.

Cleans 3x5x42.5

Press 3x5x32.5

Front Squat 3x5x42.5

Bench 3x5x52.5

Pullups 3x5

Stretch and cool down that is, walk home.

Spring Workout II

17:30 Gym

Warm up - run to the gym plus some light sets.

Cleans 3x5x40

Press 3x5x30

Front Squat 3x5x40

Bench 3x5x50

Pullups 3x5

Stretch and cool down that is, walk home.

Spring Workout II

17:30 Gym

Warm up - run to the gym plus some light sets.

Cleans 3x5x40

Press 3x5x30

Front Squat 3x5x40

Bench 3x5x50

Stretch and cool down that is, walk home.

Spring Workout I

18:00 Home

Warmup

DB Press 3x9x15

Pullups 3x8

GS Squats 3x9

Stretch 

Spring Workout I

17:00 Home

Warm up

1H Swings 10x10x24

GS 5/5 x10

Stretch

Spring Workout i

11:00 Home

Warmup

run 4k

DB Press 3x8x15

Pullups 3x7

GS Squats 3x9

Stretch 

Spring Workout I

17:00 Home

Warm up

1H Swings 10x10x24

GS 5/5 x10

Stretch

Spring Workout I

19:00 Home

Warm up

1H Swings 10x10x24

GS 5/5 x10

Stretch

Spring Workout I

19:00 Home

Warmup

DB Press 3x6x15

Pullups 3x6

GS Squats 3x8

Cable Curl 3x10

Stretch

Winter Workout II

15:00 Home

Warm up

DB Bench 3x10x23

DB(x2) Row 3x12x23

DB Step ups 2x10x23

DB RDL 2x12x23

Stretch

Winter Workout II

09:30 Home

Warmup

Run 2K

Swings 5x15x24

GS 5,4,3,2,1x24

Pullups 5,4,3,2,1

Stretch

Winter Workout II

19:00 Home

Warm up

1H Swings 10x10x24

GS 5/5 x10

Weighted Walk

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x9x23

DB(x2) Row 3x11x23

DB Step ups 2x9x23

DB RDL 2x11x23

Pullovers 2x10

Stretch

Winter Workout II

09:00 Home

Warmup

Run 2K

Swings 5x15x24

GS 5,4,3,2,1x24

Pullups 5,4,3,2,1

Stretch

Winter Workout II

 18:00 Home

Warm up

DB Bench 3x8x23

DB(x2) Row 3x10x23

DB Step ups 2x8x23

DB RDL 2x10x23

Pullovers 2x10

Stretch

Winter Wokout II

19:00 Home

Warm up

1H Swings 10x10x24

GS 5/5 x10

Weighted Walk

Stretch

Winter Workout II

 18:00 Home

Warm up

DB Bench 3x7x23

DB(x2) Row 3x9x23

DB Step ups 2x7x23

DB RDL 2x9x23

Superset 2x10

Shoulder Raises

Bent Over Shoulder Raises

Tricep Extensions

Bicep Curls

Chest Flies

Stretch

Winter Workout II

11:30 Home

Run 3 K

Warm up

DB Bench 3x6x23

DB(x2) Row 3x8x23

DB Step ups 2x6x23

DB RDL 2x8x23

Chest Flyes 2x10

Stretch

Winter Workout II

15:30 Home

Warm up

7 Rounds of

Swings 15

GS 3

Pullups 3

Stretch

Winter Workout II

 19:00 Home

Warmup

Swings 1,2...9,10

Pushups 10,9...2,1

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x12x21

DB(x2) Row 3x12x21

DB Step ups 2x12x21

DB RDL 2x12x21

Stretch

Winter Workout II

09:30 Home

Warm up

6 Rounds of

Swings 15

GS 3

Pullups 3

Stretch

Change of pace this week. Dumbbells twice a week and kettlebells twice a week.

Winter Wokrout II

 18:30 Home

Warm up

DB Bench 3x11x21

DB(x2) Row 3x11x21

DB Step ups 2x11x21

DB RDL 2x11x21

Stretch

Winter Workout II

19:30 Home

Warm up

9 Rounds of

Swings 15

GS 3

Pullups 3

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x10x21

DB(x2) Row 3x10x21

DB Step ups 2x10x21

DB RDL 2x10x21

Circuit 2x10

Lateral Raises

Bent over raises

Curls

Tricep Extensions

Stretch

Winter Workout II

09:30 Home

Warm up

6 Rounds of

Swings 15

GS 3

Pullups 3

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x9x21

DB(x2) Row 3x9x21

DB Step ups 2x9x21

DB RDL 2x9x21

Cable Rows 3x10

Cable Tricep Extension 3x10

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x8x21

DB(x2) Row 3x8x21

DB Step ups 2x8x21

DB RDL 2x8x21

Circuit 2x10

Lateral Raises

Bent over raises

Curls

Tricep Extensions

Stretch

Stretch

Winter Workout II

14:30 Home

Warm up

DB Bench 3x12x20

DB(x2) Row 3x12x20

DB Step ups 2x12x20

DB RDL 2x12x20

Stretch

Winter Workout II

 18:30 Home

Warmup

Pushups 10,9...2,1

Swings 1,2...9,10

GS 3x5

Pullups 3x5

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x11x20

DB(x2) Row 3x11x20

DB Step ups 2x11x20

DB RDL 2x11x20

Superset

2x10 Lateral Raises

2x10 Bent Over Raises

2x10 Curls

2x10 Tricep extension.

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x10x20

DB(x2) Row 3x10x20

DB Step ups 2x10x20

DB RDL 2x10x20

3x10 Cable Curl

3x10 Cable Tricep Extension

Stretch

Winter Workout II

14:30 Home

Warm up

DB Bench 3x9x20

DB(x2) Row 3x9x20

DB Step ups 2x9x20

DB RDL 2x9x20

Stretch

Winter Workout II

18:30 Home

Warm up

6 Rounds of

Swings 15

GS 3

Pullups 3

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x8x20

DB(x2) Row 3x8x20

DB Step ups 3x8x20

DB RDL 3x8x20

Cable Curl 3x12

Cable Tricep Ex 3x12

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x12x18

DB(x2) Row 3x12x18

Step ups 2x10x36

RDL 2x10x36

DB Curl 3x10x12

Stretch

Winter Workout II

14:30 Home

Warm up

DB Bench 3x10x18

DB(x2) Row 3x10x18

Step ups 2x10x36

RDL 2x10x36

Stretch

Winter Workout II

 17:30 Home

Warm up

6 Rounds of

Swings 15

GS 3

Pullups 3

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench iH 3x9x18

KB Row 3x9x20

Split Squat 3x8x20

1L RDL 3x8x20

Cable Curls 3x12

Cable tricep Extension 3x12

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench iH 3x9x18

KB Row 3x9x20

Split Squat 3x8x20

1L RDL 3x8x20

Cable Curls 3x12

Cable tricep Extension 3x12

Stretch

Winter Workout II

14:30 Home

Warm up

DB Bench 3x9x18

KB Row 3x9x20

Step ups 3x6x36

RDL 3x6x36

Cable Curls 3x12

Cable tricep Extension 3x12

Lateral Raises 3x12

Bent Over Lateral Raise 3x12 

Winter Workout II

 17:30 Home

Warm up

Pushups 10,9...2,1

Swings 1,2...9,10

Stretch

Winter Workout II

18:30 Home

Warm up

DB Bench 3x9x18

KB Row 3x8x20

Step ups 3x6x36

RDL 3x6x36

Cable Curls 3x12

Cable tricep Extension 3x12

Lateral Raises 3x12

Bent Over Lateral Raise 3x12 

Winter Workout II

18:30 Home

Warm up

DB Bench 3x8x18

KB Row 3x13x16

Step ups 3x5x36

RDL 3x5x36

Cable Curls 3x12

Cable tricep Extension 3x12

Lateral Raises 3x12

Bent Over Lateral Raise 3x12

Stretch

Winter Workout II

 10:30 Home

Warm up

DB Bench 2x10x14

KB Row 2x10x16

Step ups 3x8x16

Cable T 3x10

Pull over 3x10x10

Cable Curls 3x10

Stretch

Winter Workout II

 17:30 Home

Wam up

5 Rounds of

Swings 15

GS 3

Pullups 3

Stretch

Winter Workout II

 18:30 Home

Warm up

DB Bench 2x10x14

KB Row 2x10x16

Step ups 3x8x16

Cable T 3x10

Pull over 3x10x10

Cable Curls 3x10

Stretch

Winter Workout II

 19:00 Home

Warm up

DB Bench 2x12x12

DB Row 2x10x16

GS 3x5x24

Swings 3x5x24

Cable curl 3x10

Cable Tricep extension 3x10

Stretch