One Man One Dumbbell

[hoyeahtop]

Site was down for me for the last week or so:

Ran a 5.68km at 5:08/km pace.
Ran a 15.23km at 6:22/km pace.

Did 10-20 mins of yoga every day but Saturday.

Continued with weight training here and there.

Personal Bests:
Running
1 mile: 7:47
5k: 25:58
10k: 55:32
15k: 1:35:49

Weights
Band Push Ups - Purple x 12
DB Row - 20kg x 25
DB Split Squat - 20kg x 5
DB Swing - 20kg x 25

[hoyeahtop]

Jog
15.27km in 1:29:18, 5:51/km pace

Really happy with this, new 15k PR of 1:27:45. Went out at 6am to avoid everyone.

After a while my Achilles and then knee started hurting a bit so going to give the legs a rest until Monday.

[hoyeahtop]

Push Ups
BW x 30, then a lot more reps

Got my New Years’ goal of 30 reps in one set.

DB Row
20kg x 19 each arm, then a lot more reps

Yoga
Full Practice - Beginner 1 level - 15 minutes

[hoyeahtop]

Did the lower body workout fresh (not after a long run) for a change to see where my strength is at for the end of the month:

DB Split Squat
20kg x 10 each leg, then lots more reps.

Happy with this, still more work to do on them.

DB Swing
20kg x 35, then lots more reps.

Happy with this too, although once I get to 50 in a set I feel like I’ll need to find something more to do for my posterior chain. The cheap weight plates I’d spotted have now sold out due to coronavirus buyers so more weight is not an option for now. Maybe single leg SLDL is the next step after I hit 50 in a set.

Yoga
Sun Salutations A/B 10 mins
Full Practice 10 mins

[hoyeahtop]

Yoga
Sun Salutations A/B 10 mins
Full Practice 10 mins

DB Row
20kg x 25 each arm, then lots more reps

Push Ups
Purple Band x 10, then lots more reps banded and BW

Band Press, Curls, Tri Ext with the Purple Band.

-

March PRs:
Push Ups - BW x30, Purple Band x12
DB Row - 20kg x25
DB Split Squat - 20kg x10
DB Swing - 20kg x35

5k - 25:58
10k - 55:32
15k - 01:27:45
Distance - 15.27km

[hoyeahtop]

Yoga
Full Practice 10 mins
Full Practice 10 mins

Push Ups
Purple + Black Band x 2 reps, and a lot more banded/BW reps

1 sec Pause DB Row
20kg x 11 reps each arm, then a lot more paused and unpaused reps

Band Press, Band Curl, Band Tri Ext with the black band

[hoyeahtop]

Yoga
Full Practice 10 mins
Full Practice 10 mins

Run
10k in 53:46 (5:22/km pace)

Another PB. Decided I’d actually look up my old 10k time from the race I did in 2015, the time I did it in was 53:49(!) so I’m officially 3 seconds faster than I was. Buzzing with that result!

Split Squat
BW x 20 each leg, then a bunch more sets and reps

Band Good Mornings

Ab Wheel Rollouts, and single leg Calf Raises on a step

[hoyeahtop]

BW Push Ups, Black band curls and pullaparts
Circuit of these three for six sets.

Need to get back to good form on my push ups, my touch and go ones are always quite high (to the handles rather than the floor). I’m going to stick with body weight for push ups and just get good form body weight reps very high. No more resistance bands for a while for them.

Yoga
Two full practices yday and today

Thinking of a long run tomorrow, been in the garden digging all day though so my lower back might not fancy a long run.

[hoyeahtop]

Run
16.12km in 01:36:20 (05:59/km pace)

DB Split Squat
20kg x 6 reps each leg then called it quits, quads are very fatigued after the run this morning.

DB Swing
20kg x 20 reps then another few sets.

Single Leg Calf Raises, Ab Wheels superset for a few sets.

Yoga
Full practice 10 mins x 2

[hoyeahtop]

Yoga
Full practice 15 mins

Pause Push Ups
BW x 12 reps, then another 4 sets.

One second pause at the bottom, one second pause at the top to ensure I’m hitting full ROM and not short changing myself and getting as much as I can out of every rep.

Pause DB Row
20kg x 15 reps, then another 4 sets.

Same reason as I’ve paused the push ups, limited by weight here so a pause seems like a good option to ensure good form and getting more out of the movement than getting into 25+ rep ranges.

Band Press, Band Curl, Band Tri Extensions circuit x3 to finish.

[hoyeahtop]

Run
6k light jog (not timed)

Yoga
10 min full practice

DB Swings
20kg x 25,25,25,25. Not sure why I didn’t push the first set but I’m happy with 100 total reps.

Split Squat
BW x 12 each leg then a few more sets. Trying hard for good form, quads were aching still from Monday so wasn’t expecting big numbers.

Pistol Squat
... let’s just say no reps completed. Tried some assisted between two chairs and found myself basically doing a tricep dip balancing on one leg awkwardly.

Ab Wheel and BW Calf Raises circuit x3

Yoga
Full Practice x 10 mins

[hoyeahtop]

Run
6k light jog (not timed)

Yoga
Full practice x 10 mins

Pause Push Ups
BW x 14 reps, then another 86 to get 100 total reps.

[hoyeahtop]

Run
21.11km in 02:13:21 (06:19/km pace)

Finally decided to just go for it! Very happy with that, felt like I could’ve went a lot faster/further but glad I didn’t as I’m absolutely floored now.

Confident I can beat this time, and sub 2 hours isn’t unrealistic goal for a few months time.

Might do some yoga today, but no other exercise.

Yoga
Full Practice x 7 mins

[hoyeahtop]

Pause Push Ups
BW x 12 reps, then 88 more of a few variations to make 100 total reps.

Did these while exhausted from digging and carrying bags of gravel all day so wasn’t expecting PRs.

Yoga
Full Practice x 15 mins

[chrisd]

Pistol Squat
... let’s just say no reps completed. Tried some assisted between two chairs and found myself basically doing a tricep dip balancing on one leg awkwardly.

I've found that a doorway is handy for assisted pistol squats. You tend to need a forward pull rather than upward push.

[hoyeahtop]

Pistol Squat
... let’s just say no reps completed. Tried some assisted between two chairs and found myself basically doing a tricep dip balancing on one leg awkwardly.

I've found that a doorway is handy for assisted pistol squats. You tend to need a forward pull rather than upward push.

Will definitely try this tomorrow and report back, thanks!

[hoyeahtop]

Yesterday did an easy 6km run.

Today did a “quick” 6k in 30 mins, phone died so had to take timings from my stopwatch so not sure if there’s a 5k PR in there like Strava usually says. I think there would be from the average pace but more motivation to do another quick 5k another time this month now so don’t mind.

DB Swings
20kg x 50 reps then another 4 sets to failure.

More of a test of conditioning than strength?

Going to play around with some body weight squat variants, single leg calf raises and the ab wheel later on. EDIT: didn’t get a chance to.

[hoyeahtop]

Run
Easy 6k

Yoga
Full Practice x 10 mins

Pause Push Ups
BW x 14, then another 86 reps

Pause DB Row
20kg x 18 reps each arm, then did the rest of my sets in a circuit with Band Press, Curl, Tri Exts x 3.

Band Pull Apart
Red x 50 reps

Yoga
Full Practice x 10 mins.

Overall a great day of working out, new PRs which felt very solid on Push Ups and Rows and onto the purple band for my press, curls and Tri ext.

Also finding the yoga is great for after a run in the morning, and for before bed.

Making the most of the time in the house while quarantined, don’t think I’d have time to keep this all up after but who knows.

[hoyeahtop]

Run
Easy 6.4k

Yoga
Full Practice x 10 mins

Split Squats
BW x 12 each leg, then a few more sets.

DB Swing
20kg x 30, then a few more sets.

Pistol Squat Practice, Ab Wheel, Calf Raises

Yoga
Full Practice x 10 mins

[hoyeahtop]

Run
15.47km in 01:28:49 (05:44/km pace)

Happy with this new 15k PR. That’s a new 10km, 15km, and Half Marathon PR in April.

Probably had set a 5k PR last week too but strava didn’t work so going to try and do that again before the end of April.

Then each month I might try and break all four PRs.

Yoga
Full Practice x 10 mins