Sat 19th

Only had time to do a small bit, sleep has been terrible lately, so not feeling up to much.

The knee is feeling a bit better - I haven't been doing a tonne of strength work but have been consistent with lots of hip stretching. I did a stand up on my left side without using my hands and the left knee felt ok, progress.

SDSC lunchtime

A1. Barbell Curls 5 x 8 35,40,42.5,42.5,42.5
A2. Cable Pushdowns 5 x 12 24kg
B1. Seated Incline curls 5 x 10 15kg
B2. Overhead Cable Extensions 5 x 12 24kg


Fri 18th

I did a bit of conditioning for the first time in a while, trying to test out the Assault Air bike.

Aerobic pace - 5 rounds of
20sec Airdyne - this was around 80% effort, cals were 13-7 by the last round
KB Overhead Carry 24kgs x 2
Sorensen hold 1min - 45sec 

Thanks to a last minute cancellation, I was able to get a little bit of training done this evening. I was tired, so just wanted a quick hit and to try out the new assault bike! 5 rounds of: 20sec Assault Bike Overhead KB Carry Sorensen Hold x 1min * yes I am aware a weak left trap is causing stability issues overhead, yes I am aware they are light kettlebells, yes I am aware my thoracic spine is tight as fuck (didn't realise how bad in fairness until I saw this!), if I've missed something do let me know... #workout #fitness #conditioning #aerobic #power #assaultbike #assaultairbike #kettlebell #loaded #carries #stability #core #isometric #contraction #sorensenhold #hamstrings #quads #glutes #shitposture #unfit #poortimekeeping #solonely

A video posted by David McConkey (@david_mcconkey) on Mar 16, 2016 at 3:49pm PDT

I didn't kill myself here but was working and it was good to do something where I was sweating and breathing heavy.


Thu 17th (Paddys day)

Did a bro sesh with Dar

A. Switch Grip Curls 5 x 5/5 35kg
B1. Seated Incline Curls 4 x 10 12.5kg
B2. Standing Hammer Curs 2/ pause at bottom 4 x 10 10kg
C. Prone Incline Concentration Curls 3 x 8/8 10,12.5,12.5kg
D. Cable Pushdowns 5 x 12 24kg
E. Skullcrushers 4 x 10 30kg + bar
F. Bench Dips 3 x 20

In the evening I did a small bit with Neil...

A. DB Press 4 x 10 17.5kg, 2 x 8 20kg, 2 x 5 22.5kg dbs
B. Single Arm Lat Raise 3 x 12/12 8kg


Wed 16th 

Didn't train


Tue 15th 

?????