Bodybuilding Workout 1

 09:30 Local Gym

Warm up

Leg press 4x8 2.5 minutes rest

Leg extension 2x10

Leg curl 2x10, 3xmax drop sets 25 seconds rest

Calf raise 16, max, max, max 25 seconds then 90 second 16 reps, max, max, max

Walking lunges

Fencing

17:30 Foil Club

Warm up

Footwork

Bouts 6/6

Lesson

Stretch

Fencing

19:00 Epee Club

Warm up

Footwork

Bouts 4/7

Lesson.

Beat septime, hit under wrist. Beat with foible, semi circular motion.

Default to stop hit.

6 opposition, hand needs to be in stronger 6 position.

4 opposition, lead with point, don't break wrist.

Row

12:30 Home

Row 20 minutes

Stretch

Row

14:00 Home

Row 30 minutes

Bodybuilding workout 1

14:00 Gym

Warm up on sled

Dips, 8, 8 1.5 minutes rest

3xmax 25 seconds rest

Chest supported rows as above

Pec deck/rear fly 3x10/10

Ez curl/ Overhead extension 2x 10/10

KB Swings 20 swings on the minute for 5 minutes

Stretch

Routine based on:

Local Gym Routine 4

13:00 Gym

Warmup

Squat 2x5

Pullups 5x3

Hammer bench 3x8

Stretch

Row

18:30 Home

Row 25 minutes

Fencing

19:30 Epee Club

Warm up

Poule 3/3

DE and repechage 1/4 

Local Gym Routine 4

08:30 Gym

Warm up

Leg Press 3x8

RDL 2x8

Cable Row 2x8

Press 2x5

Run

14:00 Home

Run 3K

Stretch

My first long-ish run since my meniscus tear.

Row

16:15 Home

Warm up

Row 30 minutes

Poliquin steps 2x12

Stretch

Stretch and Local Gym Routine 4

07:15 Home

Stretch

09:30 Gym

Warm up

Squats 8,12

RDL 2x8

Hammer Bench Press 3x8

Cable Row 2x8

Sled push/pill x10

Stretch 

Row

18:15 Home

Row

Stretch

Row

08:30 Home

Rowing workout

Stretch

Then later that eveinng

Foam roller

Stretch

Fencing

18:00 Foil Club

Warm up

Bouts 3/5

Lesson

Stretch

Local Gym Routine 4

08:30  Gym

warm up 

Squats 2x5

Leg curls 8,6

Shoulder Press 10,8,5,5

Pullups 8, Pull down machine 12

Seated calf raises 2x12

Stretch

Stretch and Row

11:00 Home

Conditioning

16:00 Home

Row 1000m

KB Swing 25

Pushups 20

KB Swing 25

Pullups 5

KB Swing 25

Stretch

Row

 07:30

Row

Tib Raises

Band Pulls

Stretch

Row

07:30 Community Gym

Row

Band pulls

TRX Y

Stretch

Fencing

18:00 University Foil Club

Warm up

Footwork

Themed bouts 6

Open Bouts 3

Stretch

Local Gym Routine 4

07:30 Community Gym

warm up 

Squats 2x5,

Leg curls 2x8

Shoulder Press 10,8,5,5

Machine Row 3x8

Band Pulls

TRX Y

Stretch

Row

16:00 Home

Row 6.2k

Row

17:00 Home

Row 20 minutes.

Local Gym Routine 4

13:00 Gym

Warm up

Squats 8,12

Partial Wide Grip Deadlift 12

Machine Chest Press 3x8

Cable Row 3x8

Stretch

Row

17:30 Home

Row

Fencing

19:30 Epee Club

Warm up

Coaching

Bouts

Stretch

Local Gym Routine 3

19:30 Gym

warm up 

Squats 2x5, 10

Leg curls 2x8

Shoulder Press 10,8,5,5

Pullups 10x1

Band Pulls

Stretch

Local Gym Routine 3

08:30 Gym

warm up 

Squats 2x5

Partial wide grip deadlifts 15

Shoulder Press 10,8,2x5

Machine Row 2x10

Band Pull aparts 2x2

Hamstring Curls 2x10

Row

18:00 Home

Row 30 minutes

Row

17:30 Home

Row 10 minutes

Fencing

17:30 Fencing Club

Warm up

Bouts 4/5

Lesson

Stretch

Local Gym Routine 3

19:00 Gym

warm up 

Squats 2x5, 10

Leg curls 2x8

Shoulder Press 10,8,5,5

Pullups 6,5

Band Pulls

Stretch

Local Gym Routine 3

16:20 Gym

warm up rower 1000m

Squats 2x5

Partial wide grip deadlifts 15

Shoulder Press 10,8,2x5

Machine Row 2x10

Band Pull aparts 2x2

Hamstring Curls 2x10

Row

16:30 Home

Row 15 minutes.

Row

14:30 Home

Row 15 minutes.