Double Workouts

www.strava.com/activities/4680333585

Lockdown 3 Home Workout

Post work, what to do? Get a pre dinner workout in.

Monday, 25 January 2021 at 17:31

Arnold Press (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 15

Set 3: 10 kg × 15

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 × 10

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

Hammer Curl (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

Lunge (Dumbbell)

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

Shrug (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 × 10

Side Bend (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Set 4: 10 kg × 15

Bent Over One Arm Row (Dumbbell)

Set 1: 20 kg × 12

Set 2: 20 kg × 12

Set 3: 20 kg × 12

Set 4: 20 kg × 12

Set 5: 20 kg × 12

Set 6: 20 kg × 12

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

Upright Row (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

Bench Dip

Set 1: 15 reps

Set 2: 12 reps

Set 3: 10 reps

Lockdown 3 dumbbells.

www.strava.com/activities/4670067996

Saturday night, nothing to do. Better get lifting something!

Lockdown 3 Home Workout

Saturday, 23 January 2021 at 19:28

Arnold Press (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 12

Set 3: 10 kg × 15

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 × 10

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

Hammer Curl (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

Shrug (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 × 10

Side Bend (Dumbbell)

Set 1: 10 kg × 12

Set 2: 10 kg × 12

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 × 10

Set 2: 20 kg × 10

Set 3: 20 kg × 10

Set 4: 20 kg × 10

Set 5: 20 kg × 10

Set 6: 20 kg × 10

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

Upright Row (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

No rush workout, Yoga Stretch bands and weights

www.strava.com/activities/4629503529

Lockdown 3 in the UK.

I’m now in the rhythm of this workout, gonna do it everyday lockdown for as long as that is. If it’s gonna be Groundhog Day better to make it a good day.

The set:

Lockdown 3 Home Workout

Saturday, 16 January 2021 at 12:34

Yoga

Set 1: 10:00

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

Stretch Band Arm Pull

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Stretch Band Back Pull

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Stretch Band Dead Lift

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Arnold Press (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Bench Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 12

Bent Over One Arm Row (Dumbbell)

Set 1: 10 kg × 1

Set 2: 10 kg × 1

Set 3: 10 kg × 1

Bicep Curl (Dumbbell)

Set 1: 10 kg × 1

Set 2: 10 kg × 1

Set 3: 10 kg × 1

Deadlift (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 12

Front Raise (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Hammer Curl (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Lateral Raise (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Lunge (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Set 4: 10 kg × 10

Overhead Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Chest Fly (Dumbbell)

Set 1: 10 kg × 12

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Pullover (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Shrug (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Side Bend (Dumbbell)

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

Skullcrusher (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 9 [Failure]

Triceps Extension (Dumbbell)

Set 1: 15 kg × 15

Set 2: 15 kg × 12

Set 3: 15 kg × 10

Upright Row (Dumbbell)

Set 1: 15 kg × 15

Set 2: 15 kg × 12

Set 3: 15 kg × 10

Testing the knee morning ride.

strava.app.link/5SlXA4kTmcb

Today was suppose to be a huge 💯 mile ride to celebrate the winter solstice.

Leeds based bikepacking kit company Restrap posted a Strava Century challenge, and being a Strava wan&£r I wanted that badge.

But the nasty pain in my knee running on Friday said no! And I’m hiking up a mountain next week so beat not push it.

So a nice cold ride up and down the Chevin (big-ish) hill in North Leeds was a reasonable substitute.

No knee pain to speak of so it’s an impact issue rather than a movement & pressure issue I think.

Cycling it is until the Christmas get away.

Ilkley moor Koop with some off road fun

strava.app.link/ynE2pAsOEab

This picture in no way does justice to the hill up ahead… just straight up, next to biggest cog, out of the saddle until my legs were gonna pop the sit down up one gear and grind it out to the top!

Was worth it for the view

So I put it to google that it needs cycling type option… cause I’m riding a road bike and this is getting more off road!

And more off-road…. I may have brought the wrong bike?

But what an amazing find, a little wood on a road ride, was so quiet there

And then the paths stopped and it was a muddy boggy line across a field… on a road bike… with skinny tyres…

But I did it! Cleaned it, no walking or even a dab! Thank the gods because my white road shoes! 😂😂

Great ride, bit of adventure. Loved it!

Sunday half marathon distance.

strava.app.link/mWQQ1z2Juab

I’d planned on doing this distance in November, building up a mile at a time each weekend until I was there.

But then I woke up today, felt good, strong and my compression tights fit just that bit better than last time… they’ve grown.. or I’ve shrunk?

So I went for it. Got the dog ready, yup she ran the whole way with me, she set a great pace for most of it.

Ate my energy balls every 30mins and tried my best to drink the 2 litres of water in my camelbak, didn’t quite finish it.

Beautiful weather, not too cold, and I was totally comfortable in my gear until mile 9 I think then the T-shirt I had on was rubbing against the base layers on my nipples.😱

The base layer is more comfortable on its own than the T-shirt so off it went… it was that or end up bleeding from the nipples… which isn’t a good look.

I must have looked “interesting” tights, vest base layer, arm warmers, hat, backpack and dog… but I was comfy and that’s all I cared about, we had some quick segments and got to say “Hello” to hundreds of people enjoying the canal this morning.

In the age of masks 😷 smiling and saying hi to people should be enjoyed.

Anyway, the last few miles were properly tough, pain in my hip flexor meant I had to stop to stretch every 5 mins or so and then the last few hundred meters after I’d hit the distance…. running on empty, even I’m the dog wasn’t gonna help me then.

This afternoon, I’ve bathed, stretched, eat and slept and feeling good. Next long run… 15miles? Or 25km?

It’s raining cats and dogs so it’s gym day! Again…

www.strava.com/activities/4166362898

All packed and ready for a 2 hour bike ride… and it’s throwing it down!

Gym it is then. Arms day. 💪🏋️‍♂️

Arms

Thursday, 8 October 2020 at 06:15

Bench Press – Close Grip (Barbell)

Set 1: 30 kg × 10 [Warm-up]

Set 2: 35 kg × 10

Set 3: 40 kg × 10

Set 4: 45 kg × 5

Triceps Extension (Cable)

Set 1: 25 kg × 10 [Warm-up]

Set 2: 25 kg × 10

Set 3: 25 kg × 10

Triceps Pushdown (Cable – Straight Bar)

Set 1: 25 kg × 10

Set 2: 25 kg × 10

Set 3: 25 kg × 10

Bicep Curl (Barbell)

Set 1: 25 kg × 10

Set 2: 25 kg × 10

Set 3: 25 kg × 10

Bench Dip

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

Bicep Curl (Dumbbell)

Set 1: 12 kg × 10

Set 2: 14 kg × 10

Set 3: 12 kg × 10

Seated Palms Up Wrist Curl (Dumbbell)

Set 1: 6 kg × 10

Set 2: 6 kg × 10

Set 3: 6 kg × 12

Concentration Curl (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Skullcrusher (Barbell)

Set 1: 25 kg × 10

Set 2: 15 kg × 10

Set 3: 15 kg × 10

Hammer Curl (Dumbbell)

Set 1: 12 kg × 10

Set 2: 12 kg × 10

Set 3: 12 kg × 10

Triceps Pushdown (Cable – Straight Bar)

Set 1: 20 kg × 10

Set 2: 20 kg × 10

Set 3: 20 kg × 10

Triceps Extension (Cable)

Set 1: 20 kg × 10

Set 2: 20 kg × 10

Set 3: 20 kg × 10

Battle Ropes

Set 1: 0.1 km | 0:30

Set 2: 0.1 km | 0:30

Set 3: 0.1 km | 0:30

Set 4: 0.1 km | 0:30

Set 5: 0.1 km | 0:30

Set 6: 0.1 km | 0:30

Set 7: 0.1 km | 0:30

Notes: Double wave

Single arm waves

Round the world

Jumping jack wave

Shoulder press

Squat to shoulder press

Power slam “jump”

Leg day at the gym then, Run out, walk back

strava.app.link/jp2DeCjWnab

Totally forgot to set the garmin going at the gym but had a good legs session, rotating round two different lifting exercise with sit-ups in between.

i.e. deadlift – squat – sit-up (repeat)

The workout 🏋️‍♂️

Legs

Wednesday, 7 October 2020 at 06:20

Sit Up

Set 1: 50 reps

Set 2: 50 reps

Set 3: 50 reps

Set 4: 50 reps

Set 5: 50 reps

Set 6: 50 reps

Deadlift (Barbell)

Set 1: 40 kg × 10

Set 2: 40 kg × 10

Set 3: 50 kg × 10

Set 4: 50 kg × 10

Squat (Barbell)

Set 1: 40 kg × 10

Set 2: 40 kg × 10

Set 3: 60 kg × 10

Hack Squat

Set 1: 40 kg × 10

Set 2: 40 kg × 10

Set 3: 40 kg × 10

Calf Press on Seated Leg Press

Set 1: 25 kg × 10

Set 2: 25 kg × 10

Set 3: 25 kg × 10

Leg Extension (Machine)

Set 1: 30 kg × 10

Set 2: 30 kg × 10

Set 3: 30 kg × 10

Seated Leg Press (Machine)

Set 1: 95 kg × 10

Set 2: 80 kg × 10

Set 3: 70 kg × 10

Flat Leg Raise

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

Kettlebell Swing

Set 1: 16 kg × 10

Set 2: 16 kg × 10

Set 3: 16 kg × 10

Goblet Squat (Kettlebell)

Set 1: 16 kg × 10

Set 2: 16 kg × 10

Set 3: 16 kg × 10