Monday morning strength session, push day done
Tuesday morning Z2 Row session done.
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Some rowing and push ups (on the knees) today. Hope it lifts my mood.
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Push day,3 chest,3 shoulder and 2 triceps,planks to finish,i got plenty of work steps today aswell,its also my sons last game of the season tonight so ill keep myself busy and do a few laps of the pitch while watching 
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May 5th
At home workout today. Lost my voice and am feeling just a little under the weather. So decided to stay home and exercise here
- Dumbbell upper body workout
- Walking pad (may or may not do)
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Full body workout with a mix of dumbbells and resistance bands
4KM walk with the dogs
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) 
I warmed up with a two mile walk/run on the treadmill in 23 mins. Then did my shoulder circuit and followed with a sauna session.
Got a 20 min walk in with the dog in the morning and then again on my lunch break. Doing my best to stay consistent there despite the chilly “spring” weather.
Leg day tomorrow! Gotta rest up.
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Pull day,5 back exercises,2 biceps and one forearms
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I forget some days to track my workouts on my Training Peaks app. For the past 7 days:
Thursday pull day
Friday push day
Saturday rest, 1.5 mile walk
Sunday pull day
Monday indoor cycle 1 hour
Tuesday push day
Wednesday pull day
Today - rest/5 mile walk.
All gym workouts start with plank to push up (1:10 on the plank, 33 pushups and I feel I can extend both those now), 30 sit-ups, 30 kettlebell squat with high pull up, 30 reps at 40 pounds. 3 sets of that. All workouts end with cable curls, 50 pounds x 15 reps x 3 sets and cable tricep push down, 60 pounds x 20 reps x 3 sets. I like how my arms feel a little swole at the end of the workouts, that’s why I finish with those!
My “secret” goal (not a secret since I’m telling you all) is to do one pull up. I’ve been doing 30 second dead hangs with little flexes off and on, but still feel very self conscious about trying a pull up in front of all those people.
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Leg day yesterday. Can’t say I was excited about it, but I got it done with lower weight and high reps for box squats which still resulted in PR for volume. Then heavy weight for leg press and barbell RDLs which felt really strong.
Moving slowly on noodly legs today to say the least but I am gonna stick with it because I’m really liking the changes that I’m seeing.
Chest and bicep workout coming later today followed by sauna and dinner with friends.
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Leg day,5 exercises,crunches and planks to finish,usual work steps and an hr walk later tonight,rest day from lifting tomorrow but ill keep active with some cardio
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I need to stop trying to keep up with the younger “kids” at my gym…
or is this keeping me younger? 
This week has been brutal. Haven’t posted all my workouts but here was today’s.
100 Thrusters for Time
But every minute (start of each min) we had to perform one of the below.
(I did 3 kipping pull ups)
1 bar muscle up
3 pull ups
3 toes to ring
75lb bar - finished in 15ish min
Happy Thursday and great work everyone!!
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May 7th
Leg day! Glutes are especially on fire today 
Also did a more relaxed cardio session afterwards. 15min walk on the treadmill with a slight incline
Yesterday was weigh day but I couldnt weigh myself as my son was homw from school.
So todays weight is: 238.8lb (down .6lb from last week)
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1 hour on the treadmill then I hit the trail 
they got me scheduled for 6 days straight, let’s go! Have a great day/ night and keep on pushing Sober Fam 
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May 8th
Upper Body today! Felt strong and focused 
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Early Push session done,3 Chest exercises,3 shoulder and 2 triceps,no work steps for the next 2 days so ill lower my carbs a bit and do a bit walking and cycling throughout the day,im going to be painting the living room a nice relaxing rich taupe colour for next few hrs,I suppose you could call this a mild form of yoga!!! Enjoy the weekend lads
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Pull day,5 back exercises,2 biceps and 1 forearms,good intense workout,bit of fresh air and light cardio later on ,enjoy your day everyone
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Friday: Rowing, Kettlebell squats snd deadlifts
Saturday: Dance class, lunges
Sunday: Rowing, maybe some push ups later
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Been keeping up with the training fairly well. A little dip in frequency no doubt. Have really struggled lately with keeping the calorie intake in check. Need to re-focus. Re-commit.
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