Conditioning

12:00 Gym

Bike 15 minutes 30 seconds sprints every 5 minutes

Walk/Run 90sec/90sec for 12 minutes, then walk 3 minutes

Sled pulls x10

Smith lunges

Leg extension 2x10

Leg Curl 2x12

Calf raises 2x12

Tin raises 2x12

Stretch 

Did the rest of the workout that I missed yesterday due to lack of time.

Local Gym Routine 1

19:30  Club Gym

BB Squat 2x8x65

DL 2x5x90

Stretch

Massage gun

Fencing

17:45 Fencing

Warmup

Footwork

Bouts 

Lesson

Local Gym Routine 1

12:00 Gym

Sled pull x10

Bench 2x8

Pull ups 5, 2x5+5Kg

Seated  press  machine 2x8

Cable Row 2x8

Seat pec deck 2x8

Seated reverse flys 2x8

Stretch

Local Gym Routine 1

08:30  Gym

Sled pull x10

BB Squat 2x8x65

DL 2x5x85

Lunge 2x10+12.5

Single leg extension 2x12x26

Leg Curl 2x10x47

Calf Raises 2x15x85

Tib Raises 2x15

Stretch

Pilates

13:00 Home

Pilates Refomer 20 minutes

Local Gym Routine 1

12:00 Gym

Sled pull x10

Bench 2x8

Pull ups 5, 3+10Kg, 5+5Kg, 5

Standing press  machine 2x8

Cable Row 2x8

Dips 2x8

BB Curls 2x8

Seat pec deck 2x8

Seated reverse flys 2x8

Stretch

Conditioning

08:30 Gym

Bike 20 minutes 30 seconds sprints every 5 minutes

Walk/Run 2/1 for 12 minutes

Sled pulls x10

Stretch 

Conditioning

11:00 Gym

Bike 20 minutes 30 seconds sprints every 5 minutes

Walk/Run 2/1 for 12 minutes

Sled pulls x10

Stretch

Fencing

19:00 Foil and Epee club

Coaching

Bouts 4. 

Local Gym Routine 1

08:30  Gym

Sled pull x10

BB Squat 2x8x60

DL 2x5x85

Lunge 2x10+12.5

Single leg, eccentric leg extension 2x12x26

Leg Curl 2x12x47

Calf Raises 3x10x85

Tib Raises 3x15

Stretch

Condirtioning

08:30 Gym

Bike 15 minutes 30 seconds sprints every 5 minutes

Walk/Run 2/1 for 10 minutes

Sled pulls x10

Stretch

Local Gym Routine 1

12:00 Gym

Sled pull x10

Bench 2x8

Pull ups 5, 2x5+5Kg

Standing press 2x8

Prone row 2x8

Dips 2x8

BB Curls 3x8

Stretch

Fencing

17:30 Foil Club

Warm up on cross trainer 15 minutes

Footwork

Lunge Pad

Lesson

Bouts 4

Great t be fencing again but my knee wasn't happy.

Local Gym Routine 1

08:30  Gym

Sled pull x10

BB Squat 2x8x50

DL 2x5x80

Lunge 2x10+10

Single leg, eccentric leg extenstion 2x12

Leg Curl 2x12

Calf Raises 3x10

Tib Raises 3x15

Stretch

Local Gym Routine 1

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

Local Gym Routine 1

08:30  Gym

Sled  x10

Let Press 3x10

SLDL 2x8

Lunge 2x10

Single leg, eccentric leg extensions 2x12

Leg Curl 2x12

Calf Raises 3x10

Tib Raises 3x15

Stretch

Local Gym Routine 1

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

Fencing

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.

Local Gym Routine 1

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

Conditioning

08:30 Gym

Bike 15 minutes

Cross trainer 15 minutes

Sled Pulls 10

Stretch

Local Gym Routine 1

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

Stretch

20:30 Home

Stretch 15 minutes

Local Gym Routine 1

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

Local Gym Routine 1

08:30  Gym

Sled push/pull x5

Leg Press 3x10

SLDL 2x8

Calf Raises 3x10

Tib Raises 3x15

Stretch

Conditioning

18:45 Hotel Gym

3 Rounds of Rower 6 minutes

Pushups 15

Stretch

Local Gym Routine 1

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 

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

Tib Raises 2x15

Stretch

Conditioning

18:30 Hotel Gym

Warm up

Bike 25 minutes 30 seconds max effort every 5 minutes

Rower 5 Minutes

Stretch

Local Gym Routine 1

08:30 Gym

Sled push/pull x5

Bench 3x8

Pull ups 3x6

Machine press 3x8

Cable  Row 3x8

Poliquin Steps 2x15

Stretch

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