12:00 Gym
Sled pull x10
Bench 3x8
Pull ups 3x6
Machine press 3x8
Cable Row 3x8
BB Curls 3x8
Tricep push downs 3x8
Machine Reverse Flies
Poliquin Steps 3x15
Stretch
The workout log of a middle aged fitness enthusiast and recreational fencer.
12:00 Gym
Sled pull x10
Bench 3x8
Pull ups 3x6
Machine press 3x8
Cable Row 3x8
BB Curls 3x8
Tricep push downs 3x8
Machine Reverse Flies
Poliquin Steps 3x15
Stretch
20:00 Epee Club
2 Bouts.
My first time back fencing since my knee injury. My movement was very curtailed, but it was still fun.
08:30 Gym
Sled push/pull x5
V Squat 3x10
SLDL 2x8
Lunge 2x10
Single leg, eccentric leg extenstion 2x12
Leg Curl 2x12
Calf Raises 3x10
Tib Raises 3x15
Stretch
12:00 Gym
Sled pull x10
Bench 2x8
Pull ups 3x6
Machine press 3x8
Prone Row 3x8
BB Curls 15,20
Tricep push downs 15,20
Poliquin Steps 3x15
Stretch
08:30 Gym
Sled pull x10
Bench 3x8
Pull ups 3x6
Machine press 3x8
Cable Row 3x8
BB Curls 3x8
Tricep push downs 3x8
Machine Reverse Flies 3x8
Poliquin Steps 2x15
Stretch
08:30 Gym
Sled push/pull x5
Leg Press 3x10
SLDL 2x8
Calf Raises 3x10
Tib Raises 3x15
Stretch
08:30 Gym
Sled pull x10
Bench 3x8
Pull ups 3x6
Machine press 3x8
Cable Row 3x8
BB Curls 3x8
Tricep push downs 3x8
Poliquin Steps 2x15
Stretch
08:30 Gym
Sled push/pull x5
Leg Press 3x10
SLDL 2x10
Leg Extensions 3x10
Leg Curls 3x10
Calf Raises 3x10
Tib Raises 2x15
Stretch
18:30 Hotel Gym
Warm up
Bike 25 minutes 30 seconds max effort every 5 minutes
Rower 5 Minutes
Stretch
08:30 Gym
Sled push/pull x5
Bench 3x8
Pull ups 3x6
Machine press 3x8
Cable Row 3x8
Poliquin Steps 2x15
Stretch
08:30 Gym
Sled push/pull x5
Leg Press 3x10
SLDL 2x10
Leg Extensions 3x10
Leg Curls 3x10
Calf Raises 3x10
Single leg jump and hops
Stretch
11:30 Gym
Sled push/pill x5
Leg Press 3x10
SLDL 3x10
Leg Curls 3x10
Calf Raises 3x10
Tib raises 2x15
Bike 5 minutes
Stretch
12:45 Gym
Rower 5 minutes
Sled push/pill x5
Bench 3x8
Pull ups 3x5
Machine press 3x8
Machine Row 3x8
BB Curls 3x8
Tricep push downs 3x8
Tib Riase 2x15
Skipping rope 2 minutes
Pushups 20
Stretch
13:00 Gym
Rower 5 minutes
Sled push/pill x5
Leg Press 3x10
SLDL 3x10
Calf Raises 3x10
Stretch
I joined a local gym so I can focus on rehabbing my knee
09:30 Home
Warm up
DB RDL 3x12
Tib raises 3x15
Partial GS 3x10 (1 full)
Calf raises 3x15 (partial, full, one legged)
Stretch
A bit of a hiatus as I've been recovering from a meniscus tear.
My current routine,
Both days starts with a warm up and meniscus rehab work.
Day 1 - Upper body
Incline Dumbbell Bench Press 3x8
Pulls up 3x5 (adding reps)
Curls 3x8
Tricep extensions 3x8
Bent over later raises 3x8
Rotator cuff rehab
Stretch
Day 2
SLDL 3x15
Partial Goblet Squat 3x10
Calf Raises 2x15
Bent leg Calf Raises 2x15
Ab wheel 2x5
Stretch
I alternate these days with a day of rest in between. I'm also doing lunge pad one or twice a week and I hope to fit in some cardio if I can get to teh gym
17:45 Hotel Gym
Warm up
Split squats 3x8
Seated incline bench press 3x8
Pullups 5,5,5
Hamstring and calf rehab
Stretch
06:40 Hotel Gym
09:00 Hotel Gym
Warm up
Split squats 3x8
Seated incline bench press 3x8
Pullups 5,4,5
Stretch
09:15 Home
09:00 Home
Warm up
Split squats 3x8
Seated incline bench press 3x8
Pullups 4,4,4
Ab wheel 3x5
Stretch
11:15 Home
09:00 Home
Warm up
Split squats 3x8
Seated incline bench press 3x8
Pullups 3,4,4
Ab wheel 3x5
Stretch
19:15 Home
09:30 Home
Warm up
Split squats 3x8
Seated incline bench press 3x8
Pullups 3,4,3
Ab wheel 3x5
Stretch
09:00 Home
Warm up
Split squats 3x8
Seated incline bench press 3x8
Pullups 3x3
Ab wheel 2x5
Stretch
08:30 Home
Stretch
I'm taking a break from kettlebells for a week. I've enjoyed this routine and I'll definitely return to it.
18:30 Home
Stretch
11:30 Home
Stretch
15:30 Home
Warm up
Footwork 20 minutes
Lunge pad 10 minutes
Stretch
I followed this footwork video.
08:30 Home
Stretch
08:30 Home
Stretch
08:30 Home
Stretch
08:30 Home
Stretch
08:30 Home
Stretch
08:30 Home
Stretch
08:30 Home
Stretch
15:30 Home
Stretch
15:30 Home
Stretch
18:30 Home
Stretch
12:30 Home
Stretch
16:30 Home
Stretch
08:30 Home