From dusk to dawn...

[dublin dave]

1 November

Trail run, 13km 1:17:52

*Trails I run on are getting muddy and slippery...I'll maybe switch to road running for the winter or maybe I will just have to run slow and cautious...
**My running aim is to run at a consistent 10kph and to build up the distance until I am able to run 4 hours at that pace...

[dublin dave]

4 November

Lunchtime

1 hour Sun Power yoga.

Afternoon

Deadlift
10x60kg
5x80
3x100
2x110
2x1x120

Military Press
10xBar
5x30kg
2x37.5 F3
2x37.5 F3
1x37.5 F2

Bench *It was a mistake to bench straight after MP.
10x40kg
5x50
3x55
6x50

Pullups
5,5,4,3,3,3,2

Squat
10x40kg
5x55
3x70

Chins
5,5,4,3,3,3,2

Stretching and Sauna

[dublin dave]

7 November

Road run, 10.8km 0:57:24

Stretching

[dublin dave]

8 November

Bench
10x40kg
5x50
3x55
2x2x60
9x52.5

Pullups
5,4,3,5,3,3,2

Squat *Tweaked my left hamstring a bit...
10x40kg
5x55
3x3x70
1x75

Military Press
10xBar
5x30kg
2x37.5 F3
1x37.5 f2
7x30 F8
6x30 F7
5x30 F6

Chins
5,5,3,3,2,2,2,3

DB Curls *Disco Alert
3x8x12kg

Sauna

*No stretching as I don't want to aggravate left hamstring

[dublin dave]

10 November

Road run, 10.8km 0:52:54

Stretching

[dublin dave]

11 November

Lunchtime

1 hour Sun Power yoga

Afternoon

Chins
5,5,5,5,5

Deadlift
10x60kg
5x80
3x100
2x110
3x1x120

Bench
10x40kg
5x50
3x60
10x52.5

Squat
10x40kg
5x55
3x70

Military Press
10xBar
5x30kg
2x37.5 F3
1x37.5 F2
8x30 F9
6x30 F7
5x30 F6

DB Curl
3x8x12kg

*No time for stretching or sauna as I'm short of time...

[dublin dave]

14 November

Road run, 10.8km 0:54:40

Stretching

[dublin dave]

16 November

Military Press
10xBar
5x30kg
3x3x37.5
10x30

Squat
10x40kg
5x55
3x70
1x72.5
1x75
1x77.5
1x80
1x82.5
20x50

DB Bench
10x16kg
5x20
3x24

DB Curl
3x8x12kg

DB Shoulder Press
8x12kg
8x12
6x12 F7 2x12 Pushpress

Stretching and Sauna

[dublin dave]

18 November

1 hour Sun Power yoga

[dublin dave]

19 November

Deadlift
10x60kg
5x90
3x110
1x120
1x130
1x140 *Pleased with this lift, 2xBW, strength is coming back...

Bench
10x40kg
5x50
3x55
2x3x60
8x55
6x55
4x55

Squat
10x40kg
5x60
3x75
7x70

Military Press *Weak, no energy left...
10xBar
5x30kg
3x35
7x30 F8

Stretching and Sauna

*On my way out to eat a curry...

[dublin dave]

22 November

Military Press
10xBar
5x30kg
3x35
2x40 F3
2x40 F3
2x40 F3
8x32.5 F9
6x32.5 F7
4x32.5 F5

Squat
10x40kg
5x60
3x75
2x80
8x70
6x60

Bench
10x40kg
5x50
5x55
3x57.5
3x60
6x55

Chins
5,5,5,3,3,4

DB Curls
3x8x14kg

Lat Pull
3x8x42kg

Stretching and Sauna

[dublin dave]

25 November

1 hour Sun Power yoga

Deadlift/Pullups
10x60kg
5 Pullups
5x90
5 Pullups
3x120
5 Pullups
3x120 *3rd rep was close to failure, grip failing.
5 Pullups
Fx120 *Blacked out, but luckily stayed standing...
3 Pullups F4
3x110
4 Pullups F5

Bench
10x40kg
5x50
3x3x60
9x55
5x55
6x55

Chins
5,5,5,3,4,3

Squat
10x40kg
5x60
3x75
10x70

DB Curls
3x8x14kg

Military Press
10xbar
8x30kg
2x35 F3 *Totally out of energy...

Sauna and hamstring stretching

[Talyn]

Fx120 *Blacked out, but luckily stayed standing...

Hey be careful mate. Deadlifts need to be treated with respect!! Take it easy!

[dublin dave]

Fx120 *Blacked out, but luckily stayed standing...

Hey be careful mate. Deadlifts need to be treated with respect!! Take it easy!

Cheers mate, I probably hyperventilated a bit and was a bit puffed out from the pullups...I used to have low blood pressure so I'm used to the standing blackout...

[dublin dave]

30 November

Military Press
10xBar
5x30kg
3x40
3x35
7x30 F8

Squat
10x40kg
5x60
3x75
1x80
1x85
1x90 *Ugly, close to getting stuck in hole but managed to squeeze it up...
30x50

Bench
10x40kg
5x50
3x3x55

DB Curls
3x8x14kg

Lat Pull (Wide Grip)
3x8x42kg

Sauna & hamstring stretching