Workout 26/02/2016

Leg day today. J asked me how it was afterwards, and I reflected that given the low energy I’ve been feeling all week I was pretty happy that I dragged myself out of bed, showed up, and completed the right number of reps and sets (in the past, energy like this has resulted in less sets). So with that in mind I was happy – and I worked through some technique issues too. Having said that, today’s workout involved at 45cm box jump which I seemed to be only just clearing. In the past I’ve easily clear a metre, so I’ve definitely lost some punch there! Something to work on, I suppose.

5 sets:

  • 10 x box jumps (45 cm)
  • 20 x walking lunges

1 set:

  • 15 x horizontal leg press (90kg)

2 sets:

  • 10 x horizontal leg press (90kg) – reduced reps to work on where I’m driving through in my foot. I’ve been finding I drive through the ball of my foot on this machine, so we were working on driving through the heel instead. It’s a bad habit, so the heel work made it a lot harder – thus the reduced reps.
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Workout 21/02/2016 – a big hike

Yesterday’s workout was a 17 km hike through the Dandenongs. The track was beautiful – a mix of towns, roads, hiking trails, some flat-ish terrain and PLENTY of ups and downs to get the legs working. The ups and downs were in fact quite challenging, which made it the perfect Bogong preparation trek. Not only were we getting some muscles into action, but we also got some decent kilometres under our feet which is really important. I don’t want to find myself with blisters at the top of the mountain, so toughening my feet up again after six months away from hiking is the main priority in this training.

The route itself was a bit confusing – we found it online, and couldn’t print a decent map, so we were going off street names. Ultimately it slowed us down while we looked at GPS maps on our phones, but in the end we we out on our feet for about five hours (including stops at waterfalls etc).

map of dandenongs hike

Workout 18/02/2016

Leg day!! My PT said it would be a hard one – when he says that he’s normally right, and it also normally means he’s got a fairly high-cardio circuit planned for me. That was all true today. He’s been saying recently that I’m working harder, and I do feel like that’s true. I’m completing sets I’ve struggled with before – don’t get me wrong, I’m still struggling, but I’m pushing through just that tiny bit more. It’s nice. So here’s today’s workout:

4 sets:

  • 20 x raised-heel squats
  • 20 x negatives lunges (from an approx. 5-8cm platform)
  • 20 x jump squats
  • 20 x bulgarian split squats (with back leg on the tallest of the plyometric boxes – 60 cm)
  • 1 minute fast walking¬†on treadmill – treadmill at greatest incline (15), and at various speeds (5, 5.5, 6, 6.2)

Workout 16/02/2016

Arm day today! Some new stuff in there, but (as usual) altered to ensure the safety of my dodgy shoulders.

3 sets:

  • 12 x reverse grip lat pulldowns (25 kg, 30 kg, 35 kg)
  • 8 x kettlebell clean and press ¬†each arm (clean to rack hold, then press to palm facing forward) (12 kg each arm)

3 sets:

  • 5 x jump to pull-up with slow release
  • 15 x angled pull-ups
  • 15 x angled full-motion push-usp

Workout 12/02/2016

Leg day! My first morning workout in a long time where I haven’t eaten/had a coffee beforehand, so that was interesting. It’s hard to tell how much it effected me though – could have been a bad sleep last night too. I did pretty well, it was mostly that I felt sleepy!!

3 sets:

  • 10 x straight leg deadlifts (50 kg, 50 kg, 60 kg)
  • 45 second wall sit
  • 2 x 15 metre duck walk

3 sets:

  • Speedy hurt terminal sled push (50 kg added weight)

Workout 11/02/2016

Arm/back/shoulder day today. I forgot to take note of weights, so most of these are estimates, but that’s ok.

3 sets:

  • 10 x overhead barbell presses (20 kg)
  • 10 x angled full-motion (chest to bar) push ups
  • 20 x single-armed snatches (10 kg, 10 x each arm)

3 sets:

  • 20 x free-weights machine rows (10 x two different types of grips)

Workout 7/02/2016 – a bit of a fail

Yesterday’s workout was a hike – about 9km. Except that it wasn’t. It was a training hike for our Bogong summit (just over a month away!) so we’d planned lots of hills in our local area, including a HUGE killer one. For various reasons the group couldn’t do our standard Sunday morning, so we moved it to Sunday arvo – but we didn’t really take into account the weather. It was scheduled to be 30 degrees but ended up quite a bit higher than that, and there was absolutely no breeze, and given that we started at 2 pm there was no shade either.

Long story short I got a couple of k’s in before feeling very nauseous, ended up stopping and getting picked up, and cutting my hike short. Ultimately I think it boils down to not eating enough of the right stuff beforehand, and not hydrating properly. I’d had a huge smoothie late morning, not been hungry and then eaten some carrot and dip at lunch, and although I’d drunk a heap of water it clearly wasn’t absorbing correctly.

Lesson: eat enough of the right food before hiking (right food yet to be determined). Hydrate with adequate salt content. That’s it.

Workout 4/02/2016

Today was leg day with my PT – and it felt like the total opposite to my last workout. I had energy, drive, and pushed through the tough bits. I got a PB on the trap bar, pushed through walking lunges (which I often can’t) and did a new exercise on the leg curl. Positive stuff.

3 sets:

  • 6 x trap bar deadlifts (75 kg, 85 kg, 85 kg)
  • 24 x walking lunges

3 sets:

  • 10 x 1 and a Quarter leg curls (17 kg, 20 kg, 15 kg – I went down a weight at the end because I completed the last set by myself, and needed to get through to the end of the 10 reps)

Workout 2/02/2016

Arm/back/shoulder day with my PT. This workout made me cry… in the first 20 seconds. I don’t know if it was because I’d got up at 5 am (at least 2 hours earlier than my body would prefer), or because I’d had no coffee, or because I’d had a huge day the day before, or because there was some high emotion stuff going on, or because of hormones, but either way this workout got to me. I wasn’t doing anything out of the ordinary, besides higher-than-usual reps, but it got to me. My PT kept telling me that I was having a ‘strong day’, doing reps at high weight at a good pace, but it was frustrating to know that if my head had been in a better place I could have done even better.

2 sets:

  • 20 x barbell cleans (25 or 30 kg – unsure)
  • 20 x angled ring rows
  • 20 x pushups
  • 20 x bent over rows (same barbell and weight as the cleans)

1 set:

  • 10 x angled bench press on smith machine (10 kg + smith machine weight)
  • 10 x seated vertical lat pulls (unsure of weight)