Abs

Didn't have much time today, so I did a quickish workout at the Stonecroft gym.

Bicycle crunches - 30, 30, 30 per side

Plank with feet on a Swiss ball - 54 seconds, 45, 51

Dumbbell side bends - 15, 15, 10 per side

Decline sit-ups - 15, 15, 15

Scissor kicks - 30 seconds x 3

Side planks - 30 seconds each side x 2

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10 minutes running

Shoulders and triceps

I started taking creatine again a couple of months ago. I don't know if it's my imagination, but I feel like my post-exercise recovery has improved. I had a challenging leg session with Ben last Monday, from which I recovered two days later. I played all 90 minutes of a fast-paced soccer game on Friday, and I outran the three opposition players whom I was marking. Not all at the same time; they subbed out every 15 minutes or so, but we were several payers short, so I stayed on the pitch for the whole game. My legs feel a bit tired, but certainly not over-fatigued.

Seated barbell press - 70lb x 11(!), 6, 6, 4

Seated Arnold press - 25s x 11, 9, 8

One arm front raise - 15lb x 10, 10, 10 per arm

Dumbbell lateral raise - 10s x 40 reps

Close grip bench press - 110lb x 5, 5

Dumbbell tricep extensions - 17.5lb x 12; 20lb x 12 per arm

EZ bar skull crushers - 60lb x 10, 10

Parallette bench dips x 40, 40

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Decline sit-ups - 23, 18, 14

Conditioning and Abs

I had a fun, active morning today. I was cycling to the gym and as I went past Madi's house, she shouted out to me from her bedroom window. When I doubled back, she'd come downstairs, and she asked if I wanted to go for a bike ride with her. So before I even got to ABsolute Fitness, I'd already had a 45 minute warm up! I can't believe how quickly Madi's grown up. She can cycle without supervision now, as long as she doesn't go further than around the block.

4 circuits:
12 x parallette jumps
30 x kettlebell swings
30 x ball slams
2 minutes skipping
10 x sprints (one end of the yoga room and back equals one sprint)

I was one sweaty bastich by the end, and my quads were burning.

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Ab roll-outs - 3 x 10
Decline sit ups - 24, 15, 14
Bicycle crunches - 3 x 50 per leg

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I should be mowing the lawn, but I don't have any energy left.

Conditioning

I got to the gym late this afternoon and made up a conditioning session on the spot, to make up for yesterday's excessive eating.

Hang cleans; relative max reps
95lb x 12, 10, 9, 7, 6

My forearms and failing grip forced me to quit each time.

3 circuits; 90 seconds rest between sets:
Kettlebell figure of 8s x 10 for each side
Alternating dumbbell snatches x 10 per arm
20 burpees

I was a heaving puddle of sweat by the end.

3 sets; 60 seconds rest between sets:
10 x barbell twists
15 x decline sit-ups