Was a real struggle to get motivated and get out of the door this morning. But as ever it was good to be cycling.
Steady away up the big hill and rail back down. Bit further and bit faster next time and build it back up to getting all the way up the Chevin in good time every day.
Today’s a good day, woke up early (pre alarm) did a good yoga session took the dog for a walk.
After work did a Joe Wicks 30min dumbbells hiit workout. I’m liking the hiit stuff!
Yoga: https://www.strava.com/activities/4805410232
Walk:
Morning yoga 🧘
https://www.strava.com/activities/4802267923
Evening weight lifting 🏋️
https://www.strava.com/activities/4803621863
With a bit of slow mo posing 😂
Looking out or the window whilst working away and I saw it was sunny… step outside it’s warm and dry for the first time in 6 weeks, so punted all the work tasks to later and broke out the Lycra!
Got rained on of course…. it’s England after all!
Evening weight lifting session. 10kg single arm and 20kg double arm dumbbells, all set of 15 reps.
https://www.strava.com/activities/4792079247
Morning: Yoga, stretch bands and body weight workout.
https://www.strava.com/activities/4789613038
Doing 2 sessions in a day is going to become a regular thing now.
I’ve a cycling /bike packing event at the end of April that I’ve been training for since before Christmas, but due to a knee injury running and cycling have been mostly of the table, so I’ve focused on strength, stabilisation and flexibility.
The strength work isn’t to get big though, I don’t want or need extra bulk for the event, I do need the strength to hold positions for a long time, to pull and push smaller weights (loaded bike) repeatedly for hours. So my workout has been limited to a set of 10kg dumbbells. That’s all I’ve got and home exercise equipment is so expensive at the minute I’m not over paying for something when I can do more reps with what I have to achieve my goals.
So that’s what and why I’m working out
What differences have I noticed over the past 6 weeks of this routine?
Increased strength, muscle definition, movement control, endurance in poses, better sleep, less body fat, maintaining the same weight, happier, confident, focused.
So if you’re wondering about what to do with the equipment you have…. just do it. Lift it, push it, use it, if it’s easy just repeat it until it isn’t.
www.strava.com/activities/4781833313
Pushing the last 15 reps of the set
www.strava.com/activities/4758573507
For years I’ve been thinking that I had to go big with the weights to get strong and fit, but turns out (everyone may already know this)
Lots of reps, fast paced workout does the trick even with just 10kg weights
#keepgoing
Lockdown 3 Home Workout
Tuesday, 9 February 2021 at 07:02
Arnold Press (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 10
Bench Press (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 10
Chest Fly (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 10
Skullcrusher (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Bicep Curl (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 10
Deadlift (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 10
Front Raise (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 10
Lateral Raise (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 10
Hammer Curl (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 10
Overhead Press (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Shrug (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Side Bend (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 12
Set 4: 10 kg × 12
Set 5: 10 kg × 12
Set 6: 10 kg × 12
Bent Over One Arm Row (Dumbbell)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 12
Set 4: 20 kg × 12
Set 5: 20 kg × 10
Set 6: 20 kg × 10
Upright Row (Dumbbell)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 18
Pullover (Dumbbell)
Set 1: 20 kg × 15
Set 2: 20 kg × 12
Set 3: 20 kg × 10
Triceps Extension (Dumbbell)
Set 1: 20 kg × 15
Set 2: 20 kg × 12
Set 3: 20 kg × 10
Chin Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps [Failure]
Bench Dip
Set 1: 15 reps
Set 2: 12 reps
Set 3: 10 reps
Friend: bet you can’t do more press-ups than me in a minute.
Me: probably not… but I’m game.
40!
Me: what you got then?
Friend: wine… 😂😂
Me: 🖕😂😂
The ride was:
Freezing cold out, stop for coffee, freezing cold back with headwind.
The company:
Hilarious! And on top form.
www.strava.com/activities/4698286984
Actually woke up early (first time in a month… so it deserves an actually) and my first thought wasn’t turn over and go back to bed, it was get up and do the workout, seeing and feeling the benefits of a daily routine like this is really motivating, I’m having to resist the temptation to do it twice a day at the moment but I don’t want to injure something.
#keepgoing
Today’s workout.
Lockdown 3 – Yoga & Stretch band Workout
Friday, 29 January 2021 at 06:54
Yoga
Set 1: 10:00
Stretching
Set 1: 1:00
Sit Up
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Push Up
Set 1: 20 reps
Set 2: 20 reps
Stretch Band Arm Pull
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 12
Set 4: 10 kg × 12
Set 5: 10 kg × 10
Set 6: 10 kg × 10
Stretch Band Back Pull
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 10
Stretch Band Dead Lift
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 10
Stretch Band Leg Extension
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
Set 5: 10 kg × 10
Set 6: 10 kg × 10
Set 7: 10 kg × 10
Set 8: 10 kg × 10
Chin Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 2 reps
Chest Expander
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps
Set 5: 15 reps
Stretch Band Pull Down
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
strava.app.link/T8dqL1200db
strava.app.link/gHnPfQNUVdb
strava.app.link/feS3wvA1sdb