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

Mass Made Simple Lite

10:45 Gym

Push focus

Warmup

Double Clean and Press 3x5

Back Squat 5x10

Tonic Straight Legged Deadlift 20

Pull ups 12

Machine Row 3x5 

Bench Press  3x5

Barbell Curl  2x5 1x10

Farmer's walk 28Kg kettlebells

Row

16:45 Home

Row 5K

Stretch

Mass Made Simple Lite

08:45 Gym

Push focus

Warmup

Double Clean and Press 5x5

Back Squat 2x10

Tonic Straight Legged Deadlift 20

Pull ups 8,7 = 15reps

Machine Row 3x5 

Bench Press  5x5

Barbell Curl  3x10

Farmer's walk 24Kg kettlebells 2 laps

Stretch

Fencing

19:05 Foil and Epee Club

Warm up

Footwork

Lesson

Epee Bouts

3/7

Stretch

Mass Made Simple Lite

08:45Gym

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

Row and Kettlebells

17:30 Home

Row 1000m

KB Swings 5x20

Row

17:00 Home

Row 20 minutes

Stretch 

Mass Made Simple Lite

16:00 Gym

Warmup

Double Clean and Press set of 5 

Back Squat 3x5

Tonic Straight Legged Deadlift 20

Pull ups 10 reps 

Machine Row 3x5 

Bench Press Working up to easy 3x5

Barbell Curl work up towards a tough 3x5

Farmer's walk 24Kg kettlebells 

Stretch

Row

18:15 Home

Row 5K

Stretch

Mass Made Simple Lite

09:15 Gym

Warmup

Double Clean and Press set of 5 

Back Squat 3x5

Tonic Straight Legged Deadlift 20

Pull ups 10 reps 

Machine Row 3x5 

Bench Press Working up to easy 3x5

Barbell Curl work up towards a tough 3x5

Farmer's walk 24Kg kettlebells 

Stretch