Local Gym Routine 1

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

Local Gym Cardio

12:30 Gym

Sled push/pull x5

Poliquin steps 3x15

Bike 30 minutes, 30 seconds sprint every 5 minutes

Stretch

Local Gym Routine 1

08:30 Gym

Rower 5 minutes

Sled push/pull x5

Bench 3x8

Pull ups 5,6,5

Machine press 3x8

Machine Row 3x8

BB Curls 3x8

Tricep push downs 3x8

Reverse Flies 3x8 

Poliquin Steps 2x15

Stretch

Local Gym Routine 1

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

Pilates

08:30 Home

Reformer 15 minutes 

Local Gym Routine 1

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

Local Gym Routine 1

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

Two Day Split plus rehab

09:30 Home

Warm up

DB RDL 3x12

Tib raises 3x15

Partial GS 3x10 (1 full)

Calf raises 3x15 (partial, full, one legged)

Stretch

Bad Knee

 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

February Strength and Conditioning

17:45 Hotel Gym

Warm up

Split squats 3x8

Seated incline bench press 3x8

Pullups 5,5,5

Hamstring and calf rehab

Stretch

February Strength and Conditioning

06:40 Hotel Gym

Warm up

10 rounds

DB Swings 15

GS 1

Mobility exercise 30 seconds

Pullups 3x5

Stretch

February Strength and Conditioning

09:00 Hotel Gym

Warm up

Split squats 3x8

Seated incline bench press 3x8

Pullups 5,4,5

Stretch

February Strength and Conditioning

09:15 Home

Warm up

10 rounds

Swings 15

GS 1

Mobility exercise 30 seconds

Stretch

Fencing

19:30 Epee Club

Warm up

Coaching

Bout 2/3

Stretch

Fencing

17:30 The Club

Warm up

Bouts 5/6

Lesson

Stretch

February Strength and Conditioning

09:00 Home

Warm up

Split squats 3x8

Seated incline bench press 3x8

Pullups 4,4,4

Ab wheel 3x5

Stretch

February Strength and Conditioning

11:15 Home

Warm up

10 rounds

Swings 15

GS 1

Mobility exercise 30 seconds

Stretch

February Strength and Conditioning

09:00 Home

Warm up

Split squats 3x8

Seated incline bench press 3x8

Pullups 3,4,4

Ab wheel 3x5

Stretch

Fencing

17:40 The Club

Warm up

Lesson

Bouts 5/7

February Strength and Conditioning

19:15 Home

Warm up

10 rounds

Swings 15

GS 1

Mobility exercise 30 seconds

Stretch

February Strength and Conditioning

09:30 Home

Warm up

Split squats 3x8

Seated incline bench press 3x8

Pullups 3,4,3

Ab wheel 3x5

Stretch

Fencing

19:30 Epee Club

Coaching

Warm up

Foot work

Bouts 1/2

February Strength and Conditioning

19:15 Home

Warm up

10 rounds

Swings 15

GS 1

Mobility exercise 30 seconds

Stretch

Fencing

17:30 The Club

Warm up

Footwork

Lesson

Bouts 4/5

Stretch

February Strength and Conditioning

09:00 Home

Warm up

Split squats 3x8

Seated incline bench press 3x8

Pullups 3x3

Ab wheel 2x5

Stretch

Fencing

13:30 Home

Warm up

Lunge pad 11 minutes

3x3 minutes plus 1 minute shadow fencing.

Stretch 15 minutes

Stretch

15:00 Home

Stretch 15 minutes

Stretch

16:00 Home

Stretch 12 minutes

Fencing

19:00 Epee Club

Warm up

Footwork

Bouts 5/6

Stretch

Fencing

17:45 The Club

Warm up

Footwork

Bouts 5/5

Lesson

Stretch

Fencing

17:30 The Club

Warm up

Footwork

Lunge pad

Bout 5/6

Fencing

12:30 The Club

Footwork

Lunge pad

Stretch

Four Moves for January

08:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch  

I'm taking a break from kettlebells for a week. I've enjoyed this routine and I'll definitely return to it.

Fencing Workout

10:00 Home

Warm up

Footwork 20 minutes

Lunge pad 10 minutes

Stretch

Four Moves for January

18:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch 

Four Moves for January

11:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch 

Fencing Workout

15:30 Home

Warm up

Footwork 20 minutes

Lunge pad 10 minutes

Stretch

I followed this footwork video.

Four Moves for January

08:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch 

Fencing

19:30 Epee Club

Warm up

Coaching

Bouts 1/2

Fencing

19:00 Foil and Epee Club

Warm up

Footwork

Bouts 5/6

Stretch

Four Moves for January

08:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch 

Four Moves for January

08:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch 

Four Moves for January

08:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch 

Four Moves for January

08:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch  

Four Moves for January

08:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch 

Fencing

19:00 Foil and Epee Club

Warm up

Footwork

Bouts 6/6

Four Moves for January

08:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch 

Four Moves For January

15:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch 

Four Moves for January

15:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch 

Fencing

17:30 Lansdowne

Warm up

Lesson

Bouts 6

Four Moves for January

18:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch 

Fencing

19:00 Foil and Epee Clun

Warm up

Footwork

Bouts 5.

Four Moves for January

12:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch 

Four Moves for January

16:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch 

Four Moves for January

08:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch

Run

19:30 Home

Run 3.5k

Stretch

Four Moves for January

19:30 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Stretch

My forst workout of 2025, Happy New Year! I plan to follow this three days a week for January