11:57 Home
Run 3.3k
Tuesday, 26 December 2023
Tuesday, 5 December 2023
Monday, 4 December 2023
Friday, 1 December 2023
Thursday, 30 November 2023
Tuesday, 28 November 2023
Monday, 27 November 2023
Friday, 24 November 2023
Thursday, 23 November 2023
Tuesday, 21 November 2023
Thursday, 16 November 2023
Wednesday, 15 November 2023
Saturday, 11 November 2023
Friday, 10 November 2023
Thursday, 9 November 2023
Monday, 6 November 2023
Friday, 3 November 2023
Thursday, 2 November 2023
Wednesday, 1 November 2023
Tuesday, 31 October 2023
Monday, 30 October 2023
Friday, 27 October 2023
Monday, 23 October 2023
Friday, 13 October 2023
Monday, 9 October 2023
Sunday, 8 October 2023
Wednesday, 4 October 2023
Tuesday, 3 October 2023
Thursday, 28 September 2023
Fencing
19:00 Epee Club
Coaching
Warm up
Footwork
Bouts 3x15
Being more direct and focusing on foot tempo actions worked well.
Wednesday, 27 September 2023
Summer Workout II
09:00 Home
Warm up
Stretch
KB Front Squat 3x5x20/20
Dumbbell bench press 2x15x15/15
Alternate curls 2x8x15/15
Home workout as I couldn't get to the gym.
Monday, 25 September 2023
Saturday, 23 September 2023
Friday, 22 September 2023
Summer Workout II
12:40 Local Gym
Warm up
Squat 2x5x80
Bench 2x5x57.5
Curl 2x8x30
Tricep extensions 2x8
Leg Raise 2x15
Leg Curl 2x15
Stretch
Thursday, 21 September 2023
Wednesday, 20 September 2023
Tuesday, 19 September 2023
Saturday, 16 September 2023
Friday, 15 September 2023
Thursday, 14 September 2023
Tuesday, 12 September 2023
Friday, 8 September 2023
Wednesday, 6 September 2023
Tuesday, 5 September 2023
Monday, 4 September 2023
Summer Workout II
12:45 Local Gym
Run 2.5 km
Trap Bar Deadlift 2x5x85
DB Press 2x5x17.5
Pullups 2x6
Leg Extension 2x20
Leg Curl 2x10
Stretch
Friday, 1 September 2023
Summer Workout II
09:00 Club Gym
Warm up
Squat 2x5x60
Bench 2x5x50
Curl 2x8x25
Stretch
Recovering from some knee pain so and easy session
Tuesday, 29 August 2023
Summer Workout II
19:30 Club Gym
Warm up
Trap Bar Deadlift 2x5x70
Dumbbell Press 2x8x16
Pullups 2x5
Stretch
Friday, 18 August 2023
Thursday, 17 August 2023
Tuesday, 15 August 2023
Monday, 14 August 2023
Friday, 11 August 2023
Wednesday, 9 August 2023
Tuesday, 8 August 2023
Monday, 7 August 2023
Wednesday, 2 August 2023
Monday, 31 July 2023
Saturday, 29 July 2023
Wednesday, 26 July 2023
Tuesday, 25 July 2023
Summer Routine 1
19:45 Home
Lunge pad 15 minutes
Warm up
Swings 1,2...9,10
Pushups 10,9...2,1
Stretch
Final workout before the holidays.
Monday, 24 July 2023
Sunday, 23 July 2023
Summer Routine 1
09:00 Home
Warm up
Five rounds of
1H Kettlebell Press 3/3
Pullups 5
Gobelet Squat 10.
Stretch
Friday, 21 July 2023
Thursday, 20 July 2023
Wednesday, 19 July 2023
Summer Routine 1
19:30 Home
Warm up
Five rounds of
1H Kettlebell Press 3/3
Pullups 5
Gobelet Squat 10.
Stretch
Monday, 17 July 2023
Friday, 14 July 2023
Summer Routine 1
08:30 Home
Warm up
Four rounds of
1H Kettlebell Press 3/3
Pullups 5
Gobelet Squat 10.
Stretch
Thursday, 13 July 2023
Wednesday, 12 July 2023
Tuesday, 11 July 2023
Monday, 10 July 2023
Summer Routine 1 plus Run
08:30 Home
Warm up
Four rounds of
1H Kettlebell Press 3/3
Pullups 5
Gobelet Squat 10.
Run 3k
Stretch
Wednesday, 5 July 2023
Summer Routine 1 plus Run
13:30 Home
Warm up
Four rounds of
1H Kettlebell Press 3/3
Pullups 5
Gobelet Squat 10.
Run 3k
Stretch
Tuesday, 4 July 2023
Monday, 3 July 2023
Summer Routine 1 Plus Run
08:55 Home
Warm up
Swings 1,2...9,10
Pushups 10,9...2,1
Run 4K
Stretch
Upped kettlebell to 24kg
Saturday, 1 July 2023
Summer Routine 1 Plus Run
11:30 Home
Warm up
Three rounds of
1H Kettlebell Press 3/3
Pullups 5
Gobelet Squat 10
Run 3.4K
Stretch
Thursday, 29 June 2023
Run in Paris
14:00 Hotel
A nice 6.5k run following this route.
https://www.joggingroutes.org/2011/04/paris-parc-chaumont-running-route.html
Wednesday, 28 June 2023
Tuesday, 27 June 2023
Monday, 26 June 2023
Summer Routine 1
08:30 Home
Warm up
Three rounds of
1H Kettlebell Press 3/3
Pullups 5
Gobelet Squat 10.
Stretch
Friday, 23 June 2023
Wednesday, 21 June 2023
Summer Routine 1
08:30 Home
Warm up
Three rounds of
1H Kettlebell Press 3/3
Pullups 5
Gobelet Squat 10.
Stretch
Tuesday, 20 June 2023
Fencing
18:00 Foil Club
Warm up
Lesson
Bouts to 5
2/3
3/3
4/4
Bouts to 10
1/1
Focused on maintaining my footwork and distance rather than matching opponents.
Hand more relaxed on parry, accelerate riposte to feel for counter.
Noticed I fleche when tired.
Monday, 19 June 2023
Saturday, 17 June 2023
Friday, 16 June 2023
Thursday, 15 June 2023
Spring Routine 3
06:40 Hotel Gym
Warm up
Swings 1,2...9,10
Pushups 10,9...2,1
Pullups 3x5
Skipping 5 minutes
Stretch
Wednesday, 14 June 2023
Monday, 12 June 2023
Sunday, 11 June 2023
Friday, 9 June 2023
Wednesday, 7 June 2023
Tuesday, 6 June 2023
Monday, 5 June 2023
Friday, 2 June 2023
Wednesday, 31 May 2023
Tuesday, 30 May 2023
Monday, 29 May 2023
Saturday, 27 May 2023
Friday, 26 May 2023
Thursday, 25 May 2023
Wednesday, 24 May 2023
Monday, 22 May 2023
Saturday, 20 May 2023
Friday, 19 May 2023
Thursday, 18 May 2023
Tuesday, 16 May 2023
Spring 2023 Routine 3
10:30 Hotel
Warm up
Jump extension 1,2...9,10
Pushups 10,9...2,1
Stretch
Modified for a hotel room
Saturday, 13 May 2023
Friday, 12 May 2023
Thursday, 11 May 2023
Wednesday, 10 May 2023
Tuesday, 9 May 2023
Fencing
18:00 Foil Club
Warm up
Bouts
1. 4-5, 5-2, 3-5
2. 5-2, 9-10
3. 5-1, 8-10
4. 5-2, 10-8
I need a better plan of the line and I need to push back against fencers coming aggressively off the start.
Fitness told in the longer bouts.
Monday, 8 May 2023
Saturday, 6 May 2023
Spring 2023 Routine 3
16:30 Home
Warm up
Swings 1,2...9,10
Pushups 10,9...2,1
Stretch
A change to simpler and easier workouts.
Wednesday, 3 May 2023
Spring 2023 Routine 2
18:50 Home
Warmup
Minute Movement
0 Swing 10/10
1 Press 5/5
2 Row 10/10
3 Squat 5/5
4 Rest
5 Repeat
Stretch, focus on hamstrings, hips and calves
Tuesday, 2 May 2023
Saturday, 29 April 2023
Spring 2023 Routine 2
10:00 Home
Warmup
Minute Movement
0 Swing 10/10
1 Press 5/5
2 Row 10/10
3 Squat 5/5
4 Rest
5 Repeat
Stretch, focus on hamstrings, hips and calves
Thursday, 27 April 2023
Spring 2023 Routine 2
09:00 Club Gym
Warm up rower
RDL 20x20, 15x40, 12x60, 8x80
Seated DB Press 8x12, 2x8x16
Bent over row 2x8x50
Stretch
Tuesday, 25 April 2023
Fencing
18:00 Foil Club
Warm up
Lesson
Bouts to 5 9/9
Bouts to 15 2/2
Fenced well this evening and no issues with my hamstring
Monday, 24 April 2023
Spring 2023 Routine 2
12:30 Home
I'm been rather remiss at recoding my workouts. Injuries and holidays and both interfered with any regular routine.
Hopefully I'm on the mend and that is about to change so starting today I'll punch the clock. I'm going to start with three rounds today and progress to the full 5 over the coming week. I'll start with a 20KG kettlebell. I aim to focus my stretching on my quads as they are excessively tight and potentially contributing to my hamstring injuries.
Warmup
Minute Movement
0 Swing 10/10
1 Press 5/5
2 Row 10/10
3 Squat 5/5
4 Rest
5 Repeat
Stretch, focus on hamstrings, hips and calves.
Friday, 21 April 2023
Tuesday, 18 April 2023
Monday, 17 April 2023
Fencing
19:00 Epee Club
Coaching
Warm up
Bouts 3/0
Strapped my hamstring and while it was tired afterwards was not re-injured. I avoided fleches and my action were conservative.
Friday, 7 April 2023
Monday, 3 April 2023
Friday, 31 March 2023
Thursday, 30 March 2023
Wednesday, 29 March 2023
Tuesday, 28 March 2023
Saturday, 25 March 2023
Friday, 24 March 2023
Friday, 10 March 2023
Spring 2023
08:30 Home
Warm up
10 minute EMOM – bent over row
5 minute EMOM – double clean and press
3 minute EMOM – front squat
2 reps 20kg KBs.
Stretch
Wednesday, 8 March 2023
Spring 2023
08:00 Home
Warm up
10 minute EMOM – front squat
5 minute EMOM – bent over row
3 minute EMOM – double clean and press
2 reps 20kg KBs.
Stretch
Tuesday, 7 March 2023
Monday, 6 March 2023
Spring 2023
08:00 Home
Probably a bit early to call this a spring workout, but I'm ready for the winter to be over. I'm going to follow Pat Flynn's “Get Strong” Kettlebell Program | The 10-5-3 Method from here: https://www.chroniclesofstrength.com/introducing-the-get-strong-kettlebell-program-the-10-5-3-method/
I'm going to ease into it. Week one will be two reps only.
Warm up
10 Turkish Gets Up, 5 each side.
2-3 rounds of carries and hangs.
10 minute EMOM – double clean and press
5 minute EMOM – front squat
3 minute EMOM – bent over row
2 reps 20kg kettelebells.
Friday, 3 March 2023
Winter 2023 - II
09:45 Home
Warm up
Press 1,2,3,4,5
Pullups 5,4,3,2,1
Stretch 15 minute flexibility routine
Thursday, 2 March 2023
Wednesday, 1 March 2023
Tuesday, 28 February 2023
Winter 2023 - II
18:30 Home
Warm up
Press 1,2,3,4,5
Pullups 5,4,3,2,1
Stretch 15 minute flexibility routine
Sunday, 26 February 2023
Fencing Competition
08:30 Fencing Competition
Poules 4-2
Lost first DE
Felt a bit exhausted, which turned out to be something nasty. Out of action for a few days.
Friday, 24 February 2023
Wednesday, 22 February 2023
Tuesday, 21 February 2023
Monday, 20 February 2023
Monday, 13 February 2023
Saturday, 11 February 2023
Winter 2023 Rehab
14:00 Home
Warm up
Press 2x5
Floor pull 2x20
Pullups 4,3,2,1
Goblet Squat 2x5
Swing Pull 2x20
Taking a break next week and then changing things up
Wednesday, 8 February 2023
Winter 2023 Rehab
15:00 Home
Warm up
Press 2x5
Floor pull 2x20
Pullups 4,3,2,1
Goblet Squat 2x5
Swing Pull 2x20
Rehabbing my hamstring, slowly increasing load.
Tuesday, 7 February 2023
Monday, 6 February 2023
Winter 2023 Rehab
08:00 Home
Warm up
Press 2x5
Floor pull 2x20
Pullups 4,3,2,1
Goblet Squat 2x5
Swing Pull 2x20
Rehabbing my hamstring, slowly increasing load.
Saturday, 4 February 2023
Winter 2023 Rehab
11:00 Home
Warm up
Press 2x5
Floor pull 2x20
Pullups 4,3,2,1
Goblet Squat 2x5
Swing Pull 2x20
Rehabbing my hamstring, slowly increasing load.
Thursday, 2 February 2023
Winter 2023 Rehab
08:30 Home
Warm up
Press 2x5
Floor pull 2x20
Pullups 4,3,2,1
Goblet Squat 2x5
Swing Pull 2x20
Rehabbing my hamstring, slowly increasing load.
Tuesday, 31 January 2023
Winter 2023 Rehab
08:00 Home
Warm up
Press 2x5
Floor pull 2x20
Pullups 4,3,2,1
Goblet Squat 2x5
Swing Pull 2x20
Rehabbing my hamstring, slowly increasing load.
Monday, 30 January 2023
Friday, 27 January 2023
Winter 2023 - Rehab
10:00 Home
Warm up
Press 2x5
Floor pull 2x20
Pullups 4,3,2,1
Goblet Squat 2x5
Swing Pull 2x20
Rehabbing my hamstring, slowly increasing load.
Thursday, 26 January 2023
Tuesday, 24 January 2023
Monday, 23 January 2023
Winter 2023 - Rehab
08:00 Home
Warm up
Press 2x5
Floor pull 2x20
Pullups 4,3,2,1
Goblet Squat 2x5
Swing Pull 2x20
Rehabbing my hamstring, slowly increasing load.
Friday, 20 January 2023
Winter 2023 - Rehab
08:00 Home
Warm up
Press 2x5
Floor pull 2x20
Pullups 4,3,2,1
Goblet Squat 2x5
Swing Pull 2x20
Rehabbing my hamstring, slowly increasing load.
Thursday, 19 January 2023
Wednesday, 18 January 2023
Winter 2023 - Rehab
08:00 Home
Warm up
Press 2x5
Floor pull 2x20
Pullups 4,3,2,1
Goblet Squat 2x5
Swing Pull 2x20
Rehabbing my hamstring, slowly increasing load.
Tuesday, 17 January 2023
Monday, 16 January 2023
Winter 2023 - Rehab
08:00 Home
Warm up
Press 2x5
Floor pull 2x20
Pullups 4,3,2,1
Goblet Squat 2x5
Swing Pull 2x20
Rehabbing my hamstring, slowly increasing load.
Friday, 13 January 2023
Winter 2023 - Rehab
08:00 Home
Warm up
Press 2x5
Floor pull 2x20
Pullups 4,3,2,1
Goblet Squat 2x5
Swing Pull 2x20
Rehabbing my hamstring, slowly increasing load.
Wednesday, 11 January 2023
Winter 2023 - Rehab
08:00 Home
Warm up
Press 2x5
Floor pull 2x20
Pullups 4,3,2,1
Goblet Squat 2x5
Swing Pull 2x20
Rehabbing my hamstring, slowly increasing load.
Monday, 9 January 2023
Sunday, 8 January 2023
Wednesday, 4 January 2023
Winter 2023
17:30 Home
Warm ups
10 rounds of
Double KB Press 1
Pullups 1
Stretch - kneeling lunge, high lunge, triangle, bird dog, torso rotation.
Tuesday, 3 January 2023
Winter 2023
08:30 Home
Warm ups
10 rounds of
Swings 15
Goblet squats 1
Stretch - kneeling lunge, high lunge, triangle, bird dog, torso rotation.
A new routine for a new year. My goal is to workout three days per week alternating the exercises. I want to run, ideally Parkrun, on one other day.
Monday, 2 January 2023
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