Chasing at least three rabbits at once

[olekto]

Wednesday 1st of April:
Ran for 35 minutes.

Thursday 2nd of April:
Day 4 of week 4 of Integral Strength (without conditioning).
My partner had birthday and stuffed myself with pizza, brownies, potato chips and candy.

Friday 3rd of April:
Day 5 of week 4 of Integral Strength (without conditioning).
3x (4 min run/jog, 2 min walk).

[olekto]

Monday 6th of April:
Day 1 of week 5 of Integral Strength (without conditioning).
Ran a bit together with my son.

Tuesday 7th of April:
Day 2 of week 5 of Integral Strength (without conditioning).

Wednesday 8th of April:
Day 3 of week 5 of Integral Strength (without conditioning).

Thursday 9th of April:
Day 4 of week 5 of Integral Strength (without conditioning).

And then we painted the veranda and I did not find time and will to do more.

[olekto]

Monday 13th of April:
Day 1 of week 6 of Integral Strength (without conditioning).
10x (30s run, 1:30 walk).

[olekto]

Tuesday 14th of April:
Day 2 of week 6 of Integral Strength (without conditioning).

Wednesday 15th of April:
35 minutes jog. (My shins ache afterwards.)

[olekto]

Thursday 16th of April:
Day 4 of week 6 of Integral Strength (without conditioning).

Friday 3rd of April:
Day 5 of week 6 of Integral Strength (without conditioning).
3x (4 min run/jog, 2 min walk).

[olekto]

Monday 20th of April:
Day 1 of week 7 of Integral Strength (without conditioning).
10x (25s run, 1:35 walk).

Tuesday 21st of April:
Day 2 of week 7 of Integral Strength (without conditioning).

Wednesday 22th of April:
25 minutes jog. (Should have been longer, but didn't estimate the length well enough.)

Thursday 23rd of April:
Day 4 of week 7 of Integral Strength (without conditioning).

Friday 24th of April:
3x (4 min run/jog, 2 min walk).
Day 5 of week 7 of Integral Strength (without conditioning). (Did only three rounds. Getting tired of this program.)

Monday 27th of April:
Day 1 of week 8 of Integral Strength (without conditioning).
Skipped running.

Wednesday 29th of April:
Day 2 of week 8 of Integral Strength (without conditioning). (Did only three rounds. Getting tired of this program, and especially this day. New program next week, yay!)
30 minutes jog.

[olekto]

It's been a while since I logged anything here.

During the summer I did a bit of bodyweight training at home, but when we went away for vacation I stopped doing anything. After vacation I haven't done anything.

This changes now. Since March I have gained all the weight I spent the two years before that time losing (not that much, 8 kg maybe). Today I biked to work and back again, and even had a set of bench.

Thursday 27th of August:
30 minutes bike ride to work.
Worked up to 4 reps at 100 kg@9 in bench.
Biked 38 minutes back after work.

I hope I can get time to do more training when I get to work.

[olekto]

Monday 31st of August:
30 minutes bike ride to work.

Press:
3sx3rx62.5 kg @ 7
E2MOM

Deadlift:
3sx3rx140 kg @ 6
E2.5MOM

Bench:
3sx8rx75 kg
E2.5MOM

Squat:
3sx8rx112.5 kg
E3MOM

65 minutes in total.

[olekto]

Thursday 3rd of September:
30 minutes bike ride to work.

Bench:
3sx3rx105 kg@8
E2MOM

Squat:
3sx3rx122.5 kg@8
E2.5MOM

Press:
2sx8rx52.5 kg
E2MOM
Didn't finish third set.

Deadlift:
3sx8rx120 kg @ 8
E3MOM

65 minutes in total.

[olekto]

Monday 7th of September.
30 minutes bike ride to work.

Press:
3sx3rx65 kg @ 8
E2MOM

Deadlift:
3sx3rx147.5 kg @ 8
E2.5MOM

Bench:
3sx8rx85 kg @ 9.5
E2.5MOM

Squat:
3sx8rx112.5 kg @ 9.5
E3MOM

65 minutes in total.

[olekto]

Thursday 10th of September:
30 minutes bike ride to work.

Bench:
3sx3rx107.5 kg@9
E2MOM

Squat:
3sx3rx125 kg@8
E2.5MOM

Press:
2sx8rx52.5 kg
E2MOM
Didn't finish third set.

Deadlift:
3sx8rx122.5 kg @ 8
E3MOM

65 minutes in total.

Monday 14th of September.
30 minutes bike ride to work.

Press:
3sx3rx65 kg @ 8
E2MOM

Deadlift:
3sx3rx152.5 kg @ 8
E2.5MOM

Bench:
3sx8rx85 kg @ 9
E2.5MOM

Squat:
3sx8rx112.5 kg @ 9
E3MOM

65 minutes in total.

I had a fight with my partner yesterday. I plan to bike during winter, but she protested and said that she thought that was a bad idea. Apparently, I am not proficient enough with the bike, am getting too old to recover well if something happens with poor reflexes. In addition, I am the father of young children, so that should also count. I don't really look forward to biking during winter, but I think it is good for me to get into the routine of doing it.

[olekto]

Thursday 17th of September:
42 minutes bike ride to work.

Bench:
3sx3rx110 kg@9
E2MOM

Squat:
3sx3rx130 kg@8
E2.5MOM

Press:
3sx8rx50 kg
E2MOM

Deadlift:
3sx8rx125 kg @ 8
E3MOM

65 minutes in total.

[olekto]

Monday 21st of September.
30 minutes bike ride to work.

Press:
3sx3rx67.5 kg @ 9
E2MOM

Deadlift:
3sx3rx155 kg @ 9
E2.5MOM

Bench:
3sx8rx85 kg @ 9
E2.5MOM

Squat:
3sx8rx115 kg @ 9
E3MOM

70 minutes in total.

Was a bit tired today. Worked with digging and wood construction both Saturday and Sunday, so maybe not as rested as I could be. Next time I'll incorporate some curls. My elbows (or the tendons inside them) felt a bit annoyed after squats. Curls have helped in the past.

[olekto]

Wednesday 23rd of September:
30 minutes bike ride to work.

Bench:
3sx3rx110 kg@9
E2MOM

Squat:
3sx3rx135 kg@8
E2.5MOM

Press:
3sx8rx50 kg @ 10
E2MOM

Deadlift:
3sx8rx125 kg @ 9
E3MOM

DB row:
5 minutes, EMOM.
25 reps in total.

70 minutes in total.

[olekto]

Monday 5th of October:
30 minutes bike ride to work.

Press:
3sx3rx70 kg @ 10
E2MOM

Deadlift:
3sx3rx157.5 kg @ 9
E2.5MOM

Bench:
3sx8rx87.5 kg @ 8
E2.5MOM

Squat:
3sx8rx115 kg @ 9
E3MOM

65 minutes in total.

40 min bike ride home.

[olekto]

Thursday 8th of October:
30 minutes bike ride to work.

Bench:
3sx3rx112.5 kg@9
E2MOM

Squat:
3sx3rx137.5 kg@8
E2.5MOM

Press:
3sx8rx50 kg @ 9
E2MOM

Deadlift:
3sx8rx125 kg @ 10
E3MOM

DB row:
5 minutes, EMOM.
25 reps in total.

70 minutes in total.

40 minutes bike ride home.

Monday 12th of October:
30 minutes bike ride to work.

Press:
3sx3rx70 kg @ 9
E2MOM

Deadlift:
3sx3rx160kg @ 9
E2.5MOM
I do something strange on these. I've lost my groove basically. The first rep is much harder than the two next, and the movement is a bit staggered on each rep.

Bench:
3sx8rx90 kg @ 10
E2.5MOM

Squat:
3sx8rx115 kg @ 10
E3MOM

BB curls:
3sx8rx30 kg @ 8
E1.5MOM

70 minutes in total.

40 min bike ride home.

[olekto]

Thursday 8th of October:
30 minutes bike ride to work.

Bench:
3sx3rx112.5 kg@9
E2MOM

Squat:
3sx3rx140 kg@8
E2.5MOM

Press:
3sx8rx50 kg @ 9
E2MOM

Deadlift:
3sx8rx127.5 kg @ 9
E3MOM

DB row:
5 minutes, EMOM.
26 reps in total.

70 minutes in total.

40 minutes bike ride home.

[olekto]

Monday 19th of October:
30 minutes bike ride to work.

New program.

Press:
1sx1rx72.5 kg @ 7
6sx4rx57.5 kg (75 % of e1RM)
E1MOM
I got a bit tired at the end there, but felt fine.

Front squat:
1sx1rx87.5 kg @ 7
6sx4rx70 kg (75 % of e1RM)
E1.5MOM
Also fine.

CGBP:
3sx8rx85 kg @ 8.5
E2.5MOM

SGDL:
3sx8rx80 kg @ 7
E3MOM

BB curls:
3sx8rx32.5 kg @ 9
E1.5MOM

70 minutes in total.

40 min bike ride home.

[olekto]

Thursday 22nd of October:
30 minutes bike ride to work.

Bench:
1sx1rx120 kg @ 8
6sx4rx97.5 kg (75 % of e1RM)
E1MOM

Deadlift:
1sx1rx167.5 kg @ 8
6sx4rx135 kg (75 % of e1RM)
E1.5MOM
This was fun. Quite a lot of work done in 9 minutes.

Press:
7 minutes density block, 62.5 kg:
22 reps

BB row:
7 minutes density block, 80 kg:
28 reps

70 minutes in total.

40 min bike ride home.

[olekto]

Friday 23rd of October:

I try to do this on Fridays:
Squat jumps - 5 stk
Push-ups - 30 sec
Lunges - 2x30 sec
Chin ups - 30 sec
Single leg glute bridge - 2x30 sec
Hollow body holds - 30 sec each position (hollow hold, side right, superman hold, left size)

Today I did three rounds (no breaks).