So with a stag weekend coming up, I needed to fit all the workouts into the first part of the week. There was also a matter of completing the 5km everyday for January.
The final day came on Tuesday, the same day as the chest and back. So let’s get into it.
The chest day was back to the same weight for the same reps for four sets. I have noticed the increase over time of weight in each press or row despite at times feeling stagnant. It is something that just creeps up on you, being more comfortable at a weight that was previously cumbersome. It was a super setted day with machine presses, cable rows, machine rows, incline presses etc… However, it was Tuesday was all about completing the 5km every day in January.
I took to the roads over the course of January, as I experienced an injury in September that ruled me out of running for some time. I repeatedly tried to go back to early, and then inevitably I would re-injure myself. So with that in mind I decided to challenge myself to do 5 km every day in January. I went to the Castle Park in Kilkenny to do the two-and-a-half laps required to make up 5 kilometers. When it was done, I just sat on the hill for about 5 minutes, the same place I used to sit after the pandemic, pondering life, with a nice sense of accomplishment. What did I accomplish though? Well over the 31 days, I did a total of 157.77 km, ran for 13 hours and 54 minutes burning 16,219 calories. I managed to do my best 5k time and my best 1km time. Weight wise not much has changed, although certain muscles are becoming more apparent. There was a bit of anxiety associated with finishing it though…..what would I do now?
This was a different leg day, with everything done unilaterally. This is when we actively train one side of the body at a time, so each leg at a time. We started with Bulgarian Split Squats, which was just an absolute f*cker for balance. Then we went onto another f*cker, the single leg press. The single leg press is good for isolating the major leg muscles including the quads and hamstrings, the same way you use dumbbells to isolate each bicep or tricep. I find the actual range of motion quite a strain on the hip/groin so it’s a matter of pushing through that and finding a comfortable balance. I was enjoying pushing the weight on the leg press and was disappointed to not give it a blast this week, more so because in exchange for that was the humbling single leg. The Power runner was next before single leg, hamstring curls, and extensions. it seemed to have taken ages. It was probably the sorest I felt after a leg day though in a while, which can only benefit me.
I managed to keep up the running the following two days, so it ended up being 33 days in a row. I was thinking about just seeing how far i would go, but with the stag on the horizon I knew I couldn’t go every day. In regards to the next challenge, Davy has set the task of a six-minute plank. He likes to do his planks of a medicine ball, balancing himself with your wrists, as opposed to forearms. so let’s give it a go.
Friday we started with overhead press, however, the stupid shoulders started acting up. After a great weak last week, I needed to get my stretches and warm ups properly done. You forget how much these things helps, despite them being quite annoying. I would love to be able to just go in and work out pain-free, and I am such a stickler for not using a physio much to my detriment. The overhead press was a lot more manageable before we went to Viking Press and Seated Press. My triceps and biceps got added in at the end, with the tricep dips really stretching out my shoulder joint. Plank wise I managed to get 1 minute 45 seconds, so plenty of time in the month…..or is there. Tune in next week to find out how the Stag managed to mess up week 16 and beyond!
If you want to make a change, you can contact Davy on 0892528904 or email [email protected].