…must come to an end, right? I’ve had so much fun in Australia but it’s almost time to go home! I just received my passport with new visa attached, and I have 48 hours left on Perth soil before flying back to London. Sob. I hate having to say goodbye to my dearest friends all over again, but it’s got to be done!
I have a couple more lunch and dinner dates planned and one last trip to the beach. I am surviving on very little sleep, yet I am still finding the time to go the gym 4-5 days a week. I arrive back in London at noon on Friday but I don’t think I’ll be training until at least Monday given I have two competitions to attend this weekend.
Last week was the first time I’ve done something productive in the gym since I’ve been here, so I figured I’d actually recap my workouts. After getting cleared by the physio to train legs, I tentatively attempted some light leg workouts. I’m still doing more of a bodybuilding style program until I’m 100% confident to practice events/picking things up from the floor.
T bar row: 20kg x 15, 12 x 3
Cable row: 45kg x 15, 50kg x 12 x 3
Single arm dumbbell row: 15kg x 12 x 4
Pullovers: 10kg x 15, 15kg x 10 x 3
Superset with barbell curls: 15kg x 15, 17.5kg x 15 x 3
This was my first time attempting rows in a month, so I kept things very light. I’m lucky that I was alone in the gym during most of these workouts so I didn’t have to worry about anyone judging me!
Log press: 30kg x 8, 8, 35kg x 5, 40kg x 4, 42.5kg x 3, 45kg x 3, 47.5kg – F, F
Z press: 25kg x 8 x 4
DB chest press: 12.5kg x 12 x 4
Narrow grip bench: 30kg x 8 x 4
The one good thing about being injured is that I have been hammering my log press three times a week – I’m very thankful to have trained at a gym with a log! I’m still failing mentally when it gets to 47.5kg. It also didn’t help that I can’t use my back properly and hadn’t attempted a max in about six weeks.
Band-assisted chin-ups: 10 x 3
Front squats: 20kg x 10 x 4
Straight leg dumbbell deadlifts: 15kg x 12 x 4
Split squats: 10 x 3
Walking lunge holding 6kg dumbbells: 20 x 3
Back extensions: 15 x 4
Swiss ball plank: 30 seconds x 3
Resistance band woodchop: 10 x 6
…Also known as the most embarrassing workout I’ve ever done! Given it was my first leg workout in almost five weeks, I had to take it easy and swallow my pride while squatting just the bar. Everything felt fine as I went through this workout, even the back extensions (I saved them until last as I was expecting them to hurt).
Log press: 30kg x 8, 8, 35kg x 5, 40kg x 5, 5, 45kg x 3
Barbell strict press: 25kg x 10, 35kg x 5 x 3
Close grip bench: 20kg x 15, 30kg x 10 x 3
Murder on the prowler (about 20 metres distance – 40kg, 80kg, 100kg, 120kg, 140kg for 5 rounds)
During this workout, a strongman competitor complimented me on my log press technique and weight which, for me, was huge as it is my weakest lift. The temperature was finally below 35 so I thought it would be the perfect time to annihilate myself on the prowler!
I much prefer to push heavier weights with a longer rest period. All the light weight circuits I’ve been doing lately are good for cardio but I don’t feel like it’s doing anything valuable. I can’t wait until summer hits London and we can resume our heavy events sessions in the park!
Back squats: 20kg x 8, 8, 30kg x 8, 40kg x 5, 50kg x 5, 5, 5
Rack pulls: 50kg x 5, 70kg x 5, 90kg x 5, 100kg x 5, 5, 5
This was the shortest leg session known to mankind, partly because I was really short on time and partly because I didn’t want to go over the top during my first squatting/deadlifting session. Everything felt fine and I had no pain afterwards – winning! I’m not sure whether I should resume the squat rehab program I was working on pre-injury at 60kg, or start again from 50kg.
Bent over row: 20kg x 15, 40kg x 12 x 3
Superset with band-assisted chin-ups: 10 x 4
Lat pulldown: 45kg x 15, 50kg x 12 x 3
Cable row: 45kg x 12 x 4
Single arm dumbbell row: 15kg x 15, 20kg x 12 x 3
Barbell curls: 17.5kg x 15, 20kg x 12 x 3
Incline DB curls: 8kg x 15 x 3
Straight arm pulldown: 20kg x 15 x 4
Resistance band woodchops: 10 x 5
Swiss ball plank: 30 seconds x 3
It’s funny how on paper that looks like a massive workout but it took less than an hour. Ahhh… that bodybuilder life.
I’m going to head to the gym a couple more times before I leave. I want to attempt deadlifting from the floor, but I’m also very conscious of not hurting myself before having to sit on a plane for 24 hours.
Enjoy the rest of the week and I will check in when I’m safe in London again!
What’s the longest amount of time you’ve gone without training a specific body part?tr