Row

15:00 Local Gym

Row 30 minutes

Stretch

Bodybuilding Workout 1

10:00 Local Gym

Warm up on Ski Erg

Seated press, 8, 8 2.5 minutes rest 1xmax 

Lat pull down , 8, 8 2 minutes rest 3xmax 25 seconds rest

Lateral raise 2x10, 3xmax 20 seconds rest

Lat prayer  2x10

Cable curl/Cable push downs 10/10 max/max

Farmers walk

Stretch

Row

12:30 Home

Row 5K

Stretch 

Bodybuilding Workout 1

08:30 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 2x16

Walking lunges

Poliquin Steps 2x12

Tib raises 2x15

Stretch

Working though a minor calf pull.

Fencing

19:00 Epee Club

Footwork

Bouts 4/6

Lesson

Tweaked my calf on last bout. 

Bodybuilding Workout 1

08:15 Gym

Warm up on rower

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

Row

14:30 Home

Row 30 minutes

Stretch

Bodybuilding Workout 1

12:30 Local Gym

Warm up

Smith machine press, 8, 8 2.5 minutes rest 3xmax 25 seconds rest

Lat pull down , 8, 8 2 minutes rest 3xmax 25 seconds rest

Lateral raise/Lat prayer  2x10/10

Lat raise 3xmax 20 seconds rest

Cable curl/Cable push downs 10/10 max/max

Stretch

Row

17:15 Home

Row 20 minutes

Stretch

Bodybuilding Workout 1

12:30 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

Stretch

Fencing

17:30 Foil Club

Warm up

Bouts 4/6

Lesson

12:30 Row

20 minute row

stretch

Bodybuilding Workout 1

12:30 Gym

Warm up on rower

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

Easy Row

08:15 Home

Row 18 minutes

Stretch

Bodybuilding Workout 1

15:00 Local Gym

Warm up

Smith machine press, 8, 8 2.5 minutes rest 3xmax 25 seconds rest

Lat pull down , 8, 8 2 minutes rest 3xmax 25 seconds rest

Lateral raise/Lat prayer  2x10/10

Lat raise 3xmax 20 seconds rest

Cable curl/Cable push downs 10/10 max/max

Stretch

Row

09:15 Home

Warm up

Row 30 minutes SR20

Cool down and stretch

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

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:

Row

14:00 Home

Row 30 minutes

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.