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Old 07-24-2018, 12:34 AM   #751
Alex Burden
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Re: Its me and it's her (the wife)

Wife ran this morning 3.6km and I played a round of golf again.

Last night we went cycling for an hour low impact.
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Old 07-25-2018, 02:25 PM   #752
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Re: Its me and it's her (the wife)

Still extremely hot in Sweden at the moment.

So I hit the golf course at 06.00 this morning and hit a 78 (6 over par).. best score in a while.

Wife ran her 3.6km course but the other way round and did it 1 min faster.


In the evening we did a 5km power walk.


I must say all the aches and pains are more or less gone now and our bodies are feeling well rested.
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Old 07-26-2018, 08:41 AM   #753
Alex Burden
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Re: Its me and it's her (the wife)

15km on the Bikes today. Not that tough but hard in the extreme heat. Good pump in the quads after that. Took around 45min. Gravel track.
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Old 07-29-2018, 01:43 PM   #754
Alex Burden
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Re: Its me and it's her (the wife)

6km on the bikes, 5km power walk.

after that i played a round of golf and walked another 9km.
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Old 07-31-2018, 11:11 AM   #755
Alex Burden
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Re: Its me and it's her (the wife)

Last night a 5km walk

Today I played a round of golf and boy was it hot, 35 in the shade.

Got home and the wife wanted to hit the beach.. so

1.5km bike
7x100 swim
1.5km bike
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Old 08-01-2018, 04:31 AM   #756
Alex Burden
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Re: Its me and it's her (the wife)

So last night I planned for us to workout this morning and yes it was hot

Just a light stretch to warm up first.

Plan

Resistance bands-
4*10 rear delt and trap isolation
4*10 medball rotor cuff isolation



U go l go
1,1,2,2,3,3-10

Burpee + 15/30 Du/Su

Run/ jog 100m between each round together



Resistance bands-
1,1,2,2,3,3-10

Thrusters



U go l go
1,1,2,2,3,3-10

Push up + sit up


Bike 1.5km to the beach
5*100m beach swim
Bike 1.5km back


This all took a long time today but was a lot of fun. We were both pleased with how well it went.

Sweat an awful lot and drank a lot of fluids afterwards
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Old 08-02-2018, 05:33 AM   #757
Alex Burden
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Re: Its me and it's her (the wife)

Nice and easy today

Bike 1.5km to the beach
10*100m beach swim
Bike 1.5km back

Did not feel that bad at all, we both thought we would be more tired after the swim but we felt really good.
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Old 08-03-2018, 04:00 AM   #758
Alex Burden
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Re: Its me and it's her (the wife)

15km bike today.

It felt so easy. Maybe because we are getting used to cycling a lot more and the swimming is helping the cardio.
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Old 08-06-2018, 12:28 AM   #759
Alex Burden
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Re: Its me and it's her (the wife)

Wow...... Monday morning and time to go back to work... first time at the gym in 6 weeks and we have really enjoyed the time away. Really looking forward to working out again.

Plan for today - just get the body moving again, nothing to fast, nothing heavy.

Warm up

1000m on the rower
PVC pipe for the shoulders
very light stretch with some light mobility


Plan - bit of this and bit of that
No rush, but keep it going.

Rnd 1
150/100m row

Rnd 2
150/100m row
20/40 Du/Su

Rnd 3
150/100m row
20/40 Du/Su
5 gobblet squats 12/16kg

Rnd 4
150/100m row
20/40 Du/Su
5 gobblet squats
5 KB Swings 12/16kg

Rnd 5
150/100m row
20/40 Du/Su
5 gobblet squats
5 KB Swings
5 Situps

Rnd 6
5 Situps

Rnd 7
5 Situps
5 KB Swings

Rnd 8
5 Situps
5 KB Swings
5 gobblet squats

Rnd 9
5 Situps
5 KB Swings
5 gobblet squats
20/40 Du/Su

Rnd 10
5 Situps
5 KB Swings
5 gobblet squats
20/40 Du/Su
150/100m row

This felt quite good and we finished seconds apart at the end.


Get back to the barbell

For 10 rounds - rest as needed, no rush
2 DL
2 Hang power cleans
2 Strict S20

Wife 20kgs myself 45 kgs.

Felt good to feel the barbell again, just getting the body back into things, basically just form througout.


Cool Down
clean up and stretch for 15min or so.
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Old 08-07-2018, 12:28 AM   #760
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and boy were we tired . Both of us were feeling quite fresh and no aches or pains anywhere.

same theme today- just get the body moving again, nothing to fast, nothing heavy.

Warm up
5min row @ 11/15cal minute pace which is nice and easy, no stress.
pipe work and a light stretch


Plan

Back and core
4x5 reps ring rows
4x5 reps pull ups (wife) close grip pull ups for me
8x10 second L-hold
8x8 reps back extension
8x15 second plank hold

Hammies
6x10 wall balls 6/10kgs
6x10 walking lunges
6x10 DB strait leg deadlifts 8/12kgs

Bit of a sweat on after this and it all felt good. The full range of motion and quality of the body position was good.


Cool Down
a good general stretch for 20min


end of a good day
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