Summer Workout

19:45 Gym

Banded 7

Warm up

KB Swings and GS

Leg Press 3x8

Split Squat 2x8

Leg Curl 2x10

Calf Raise 2x12

Back extension 2x10

Stretch

Fencing

18:15 Foil and Epee Club

Warm up

Epee bouts 10

Stretch

Four Moves

17:00 Home

Warm up 

Banded 7s

Swings

Halos

Goblet Squat + curl

KB Row

KB Floor Press

KB Curl

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

KB Curl 2x10

Stretch

Summer Workout

08;15 Hym

Warm up

Banded 7s

Ski Erg

Dips 8, 10,12,12,15

Hammer Iso Press 2x8

Pull downs 3x8

Cable row 2x8

Superset

- Machine chest flies 2x10

- Machine reverse deltoids. 2x10

Superset

- Cable Curls 2x8

- Tricep cable extensions 2x8

Ab wheel 2x5

Farmers walk

Stretch

Row

16:30 Home

Row 20 minutes

Stretch

Four Moves

11:30 Home

Warm up 

Banded 7s

Swings

Goblet Squat + curl

KB Floor Press

Floor Press

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

Stretch

Summer Workout

19:45 Gym

Warm up

Banded 7

Leg Press 3x8

Split Squat 2x8

Leg Curl 2x10

Calf Raise 2x10

Back extension 2x12

Poliquin Step 3x10-12

Stretch

Row

08:15 Home

Row

Stretch

Summer Workout

08;15 Hym

Warm up

Concept 2 1000m

Banded 7s

Dips 3x8

Seated Press 2x8

Pull downs 3x8

Cable row 2x8

Superset

- Machine chest flies 3x10

- Machine reverse deltoids. 3x10

Superset

- BB Curls 2x8

- Tricep cable extensions 2x8

Stretch

Summer Workout

11:00 Gym

Warm up

Run to gym

Banded 7

Leg Press 3x8

Split Squat 2x8

Leg Curl 2x10

Calf Raise 2x10

Back extension 2x12

Stretch

Easy Strength

17:30 Home

Warm up

Banded 7s

One arm Swings

Halos

Goblet Squat + curl

KB Floor Press

KB Row

RDL 10

Pullups  palms facing 2x5

Dumbbell Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Last workout before holidays. It's been a good routine. I felt stronger and made good progress on all exercises. A little elbow pain but no other injuries. One to do again.

Four Moves and Row

20:00 Home

Warm up

Banded 7s

Swings

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

Row 3.5K

Stretch 

Easy Strength

08:15 Gym

Warm up

Run to Gym

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

Pushups

RDL 10

Palm away pullups 2x5*

Hammer Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

*nice and controlled as I have a minor back spasm.

Easy Strength

08:15 Gym

Warm up

Rower 1000m

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

Floor Press

RDL 10

Weighted chinups 2x5+10

Machine Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Row

08:30 Home

Row 20 minutes

Stretch

Easy Strength

12:30 Gym

Warm up

Ski Erg

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

Floor Press

RDL 3x3

chinups 10

Machine Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Easy Strength

08:30 Gym

Warm up

Ski Erg

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

Floor Press

RDL 10

Weighted chinups 2x5+10

Machine Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Conditioning

18:00 Hotel Gym

Bike 20 minutes

Cross trainer 10 minutes

Pushups

Ab machine

Stretch 

Easy Strength

18:15 Gym by Hotel

Warm up

Bike 10 minutes

Run to gym 

RDL 10

Chinups 2x5

Bench 2x5

KB Swings 2x25

Ab Machine 2x5

Stretch

Four Moves and Row

09:30 Home

Warm up

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

KB Row

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

Poliquin step 2x10

Row 20 minutes

Stretch 

Easy Strength

14:30 Home

Warm up

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

KB Row

RDL 10

Pullups  parallel 2x5

Dumbbell Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Easy Strength

20:00 Home

Warm up

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

KB Row

RDL 2x5

Pullups  palms away7,3

Dumbbell Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Easy Strength

07:40 University Gym

Warm up

Row Erg 

Banded 7s

RDL 10 easy

Pullups 10

Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Row

11:00 Home

Row 20 minutes

Stretch

Easy Strength

09:15 Gym

Warm up

Banded 7s

SkiErg 500m

Goblet Squat + curl

Swings

KB Floor Press

KB Row

RDL 10 easy

Pullups 3x3

Hammer Bench 2x5

KB Swings 5x10

Ab wheel 2x5

Stretch

Easy Strength

08:15 Gym

Warm up

Run/walk to gym

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

KB Row

RDL 3,2,1,1

Pullups (palms away) 10

Bench 2x5

Headed home for call then

KB Swings 2x25

Ab wheel 2x5

Stretch

* Tweaked my shoulder and elbow. A little too heavy.

Row

19:30 Home

Row 5K

Stretch

Fencing Coaching

19:00 Epee Club

Adult beginners

Fenced one bout.

1-1 lessons

Easy Strength

 08:30 Gym

Warm up

Run to gym*

Banded 7s

Swings

Pushups 20

KB Row

Low bar squat 2x10

RDL 10

Pullups (palms away) 10

Hammer Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

* My knee complained so walked last 250m.

Easy Strength

08:30 Gym

Warm up

Banded 7s

Ski Erg 500m

Goblet Squat + curl

Swings

Pushups 20

KB Row

RDL 10

Pullups (palms away) 10

Bench 2x5*

KB Swings 2x25

Ab wheel 2x5

Stretch

* Tweaked my shoulder and elbow. A little too heavy.

Rowing

16:00 Home

Row 5k

Stretch

Easy Strength

08:15 Gym

Warm up

Sled push pull 5/5

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

KB Row

RDL 10

Weighted Pullups 3x3

Machine Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Easy Strength

09:00 Gym

Warm up

SkiErg 500m

Banded 7s

Goblet Squat + curl

Swings

KB Row

Pushups 20

RDL 2x5

Weighted Pullups 2x5

Bench 2x5

KB Swings 5x10

Ab wheel 2x5

Stretch

Row

20:00 Home

Row 3k

Stretch

A quick one after two days of travelling.

Easy Strength

12:30 Gym

Warm up

Sled push pull 5/5

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

KB Row

RDL 3x3

Weighted Pullups 2x5

Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Easy Strength

13:30 Gym

Warm up

Ski Erg 500K

Banded 7s

Goblet Squat + curl

Swings

Push ups 

KB Row

RDL 2x5

Weighted Pullups 2x5

Bench 1x10

KB Swings 2x25

Ab wheel 2x5

Stretch

Easy Strength

09:00 Gym

Warm up

Ski Erg 500m

Banded 7s

Goblet Squat + curl

Swings

Pushups

KB Row

RDL 10

Weighted Pullups 10

Bench 2x10

KB Swings 5x10

Ab wheel 2x5

Tb raises 2x12

Stretch

Row

17:00 Home

Row 5k 

Stretch

Easy Strength

18:50 Club Gym

Warm up

Banded 7s

RDL 2x5

Weighted Pullups 2x5

Bench 2x5

KB Swings 2x25

V sits 2x12

Tb raises3x12

Stretch

Fencing

17:45 Foil Club

Warm up

Lesson

My knee si recoving well but I'm easing back into fencing gradually.

Easy Strength

08:30 Gym

Warm up

Run 1k

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

KB Row

RDL 2x5

Weighted Pullups 3x3

Bench 1x10

KB Swings 2x25

Ab wheel 2x5

Poliquin steps 3x12

Stretch

Easy Strength

10:30 Gym

Warm up

Sled push/pull x10

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

RDL 1x10

Weighted Pullups 12

Bench 10

KB Swings 5x10

Ab wheel 2x5

Sled push/pull

Stretch 

Easy Strength

08:30 Gym

Warm up

Ski Erg

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

RDL 2x5

Weighted Pullups 2x5

Bench 3x3

KB Swings 2x25

Ab wheel 2x5

Sled push/pull

Stretch

Row

17:30 Home

Row 5k

Stretch

Fencing

19:00 Epee Club

Fencing Coaching

Adult beginners.

Individual lessons

Easy Strength

12:00 Gym

Warm up

Sled push/pull x10

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

RDL 2x5

Weighted Pullups 3x3

Bench 2x5

KB Swings 5x10

Ab wheel 2x5

Sled push/pull

Stretch

Easy Strength

10:30 Gym

Warm up

Ski Erg

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

KB Row

RDL 10

Weighted Pullups 3x3

Bench 2x5

KB Swings 5x10

Ab wheel 2x5

Sled push/pull

Stretch 

Easy Strength and Row

10:30 Gym

Warm up

SkiErg

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

RDL 2x6

Weighted Pullups 2x5

Bench 10

KB Swings 2x25

Ab wheel 2x5

Sled push/pull

Row 15 minutes

Stretch

Easy Strength

08:30 Gym

Warm up

Ski Erg

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

RDL 1x10

Weighted Pullups 3x3

Bench 2x5

KB Swings 5x10

Ab wheel 2x5

Sled push/pull

Stretch

Easy Strength

08:30 Gym

Warm up

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

RDL 3x3

Weighted Pullups 2x5

Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Sled push/pull

Stretch

Row

20:30 Home

Row 15 minutes

Stretch

Fencing

19:30 Epee Club

Coaching adult beginners.

Two 1-1 lessons.

Easy Strength

08:30 Gym

Warm up

Ski Erg 500m

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

RDL 10

Weighted Pullups 10

Bench 10

KB Swings 5x10

Ab wheel 2x5

Sled push/pull

Stretch

Row

19:30 Home

Row 15 minutes

Stretch

Easy Strength

12:45 Gym

Warm up

Ski Erg 500m

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

RDL 5,5*

Weighted Pullups 3x3

Bench 3x3

KB Swings 2x25

Ab wheel 2x5

Sled push/pull

Stretch

* I had to drop the weight for the second set as my injured knee didn't like it.

Easy Strength

09:00 Gym

Warm up

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

RDL 10

Weighted Pullups 10

Bench 3x3

KB Swings 2x25

Ab wheel 2x5

Stretch

Easy Strength

19:15 Gym

Warm up

Banded 7s

Goblet Squat

Swings

RDL 2x5

Weighted Pullups 2x5

Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Tib raises 2x12

One leg eccentric leg extension 2x10

Heels elevated squata 2x10

Stretch

Inspired by Dan John's easy strength routine. I wanted something that took the load of my knees and had a reduced overall volume. I ran a version of this routine twice before: https://fit2fence.blogspot.com/search/label/40%20day%20program and https://fit2fence.blogspot.com/search/label/Easy%20Strength

Mass Made Simple Lite Variation

14:00 Gym

Push focus

Warmup

Double Clean and Press 3x5

RDL 10

Poliquin steps 3x12

Tib raises 3x12

Pull ups 25

Machine Row 5x5 

Machine Bench Press  3x5

Barbell Curl  2x5,10

Conditioning

15:00 Gym

Bike 10 minutes

Cross trainer 10 minutes

Stretch

Mass Made Simple Lite Variation

08:30 Gym

Push focus

Warmup

Double Clean and Press 3x5

Singe leg extension 3x12

RDL 20

Pull ups 12

Machine Row 3x5 

Machine Bench Press  5x5*

Barbell Curl  2x5,10

I've had to alter the workout as I inured my knee. I think the volume of high bar squats was one of the contributing issues No squats or farmer's walks for a while

* The bench was unusually busy.

Fencing

18:00 University Club

Warmup*

Wheelchair foil, 1/4

*I re-injured my meniscus on my first lunge. Graciously I was offered the chance to fence wheelchair foil, which was fantastic fun and a humbling experience.

Mass Made Simple Lite

17:30 University Gym

Push focus

Warmup

Double Clean and Press 3x5

Squats 3x5

RDL 20

Pull ups 12

Machine Row 3x5 

Dunbbell Bench Press  5x5*

Dumbell Curl  3x5*

*The gym was very busy so I finished in my hotel gym

Mass Made Simple Lite

08:30 Gym

Push focus

Warmup

Double Clean and Press 3x5

Back Squat 3x10

RDL 10

Pull ups 12

Machine Row 3x5 

Bench Press  5x5

Barbell Curl  2x5,10

Farmer's walk 28Kg kettlebells

Row

18:30

Tired after a flight so an easy row and quick stretch.

Fencing

19:00 Epee Club

Coaching

Warm up

Bouts 1/3

Row

08:30 Home

Row 5 K

Stretch

Fencing

19:00 Epee Clube

Coaching foil

Warmup

Lesson

Bouts 1/2

Mass Made Simple Lite

08:15 Gym

Warmup

Double Clean and Press 3x5

Back Squat 2x5

Tonic Straight Legged Deadlift 20

Pull ups 13,9,3 =25

Machine Row 5x5 

Bench Press  3x5

Barbell Curl  3x5

Farmer's walk 24Kg kettlebells 

Stretch

The volume of squats were aggravating my knee, so reducing volume and upping weight.

Mass Made Simple Lite

16:30 Gym

Push focus

Warmup

Double Clean and Press 3x5

Back Squat 5x10

Tonic Straight Legged Deadlift 20

Pull ups 10,2

Machine Row 3x5 

Bench Press  3x5

Dumbell  Curl  2x5 1x10

Farmer's walk 28Kg kettlebells

Mass Made Simple Lite

09:45 Gym

Push focus

Warmup

Double Clean and Press 5x5

Back Squat 2x10

Tonic Straight Legged Deadlift 20

Pull ups 12,3 = 15reps

Machine Row 3x5 

Bench Press  5x5

Barbell Curl  3x10

Farmer's walk 24Kg kettlebells 2 laps

Stretch

Fencing

18:00 Fencing Club

Warm up and footwork

Epee Bouts 3/7

Lesson

Mass Made Simple Lite

19:15 Gym

Back focus

Warmup

Double Clean and Press 3x5

Back Squat 3x10

Tonic Straight Legged Deadlift 20

Pull ups 8,7,5,5 =25reps

Machine Row 5x5 

Bench Press  3x5

Barbell Curl  3x5

Farmer's walk 24Kg kettlebells 

Stretch