Week 2 Operator Black (6/5/24)

Monday:Barbell Training

Squat 50kg 5 x 5
Overhead Press 27.5kg 5 x 5
Lat Pulldown 56kg 5 x 5
Suitcase Carry 22.5 kg 6 x 60s

My tennis elbow seriously bothering me until I find it difficult to drive. Decide to stop lifting for a while to rehab my shoulder
Will focus on practicing my Kettlebell swings

Bought a Theraband Flexbar for tennis elbow rehab

Rehab: Tyler Twist 3 x 15 Everyday

Tuesday: Rest

Rest

Wednesday: Kettlebell Training

Kettlebell Swings 12kg

Sets of 10,15, 20 , 35 and 15

Total Swing: 200

Kettlebell Front Squat 12kg

Sets of 1 , 2, 3, 4, and 5

Total Squats: 15


Thursday: Kettlebell Training

Kettlebell Swings 12kg

Sets of 10,15, 20 , 35 and 15

Total Swing: 200




Friday: Rest (Down with the flu and cough)

Saturday: Rest

Sunday: Rest

Week 1 : Rehab (13/5/24)

Ailments: Elbow
Rehab: Tyler Twists 3 x 15
Forearm Stretch 3 x 30s

Monday: Kettlebell Training

(Thought it would be a good chance to practice my kettlebell swings since I am avoiding Upper body routines)

Kettlebell Swings 12 kg: Sets of 10,15,25,35,15

Kettlebell Swings 16 kg: Sets of 10,15,25,35,15

Total Reps = 200

Kettlebell Front Squat 12 kg: Sets of 1,2,3,4,5 x 2

Total Reps = 30

Tuesday: Kettlebell Training

Kettlebell Swings 12 kg: Sets of 10,15,25,35,15


Kettlebell Swings 16 kg: Sets of 10,15,25,35,15

Total Reps = 200

Push Ups : Sets of 1,2,3,4,5 x 2


Total Reps = 30

(Begin having some lower back pain right side. Possible my form was wrong)

Wednesday: Active Recovery

Walking : 45 mins (3.75km)

Went to Thai Massage , and was very sore after especially back

Thursday: Rest

Rest

Friday: Cardio

Exercise Bike: 30 mins (7.82km)

Saturday: Cardio

Exercise Bike: 30 mins (7.82km)

Sunday: Barbell and Kettlebell Training

(Went to friend's gym as guest)

Squat 50kg 5x5

(The squat rack doesn't have safety bars)

Kettlebell Swings 20kg 3x10

This post has been edited by watzisname: May 26 2024, 08:26 PM

Week 2 Rehab (20/5/24)


Ailments: Elbow, Lower Back

Monday: Conditioning

Humane Burpee workout

Kettlebell Swings 16kg 5 x 15

Goblet Squat 16kg : Sets of 5,4,3,2,1

Push Ups : Sets of 5,4,3,2,1

Sets: 1

Tuesday: Kettlebell Training

Kettlebell Front Squat 16kg 4 x 8

Single Leg Romanian Deadlift 4 x 10


Wednesday: Rest

Rest

Thursday: Active Recovery

Walking : 1 hour (5km)

Friday: Barbell Training

Front Squat
20kg 1 x 5
22.5kg 2 x 5
25kg 1 x 2

(Learning Front Squat since it doesn't irritate my elbow. Wow it is hard )

Bought Gym Rings and installed at home so another toy to play

Ring Support Hold 2 x 10s

Ring Rows 3 x 8

Saturday: Active Recovery

Walking : 1 hour (5km)

Sunday: Kettlebell Training


Goblet Squat 20kg 5 x 5
Kettlebell Deadlift 20kg 5 x 5
Kettlebell Clean 20kg 4 x 5
Kettlebell Swings 20kg 3 x 10

(Cleans irritate my elbow)

Week 3 Rehab (27/5/24)


Ailments: Elbow, Lower Back

Elbow Rehab: Tyler Twists 3 x 15
Lower Back Rehab: Cat-cow, Hip Opening Exercises, Walking


Monday: Active Recovery

Walking : 1 hour (5km)

Tuesday: Rest

Wednesday: Barbell Training

Front Squat 22.5kg 5x5

Back Extension 3x5

Thursday: Active Recovery

Walking : 1 hour (5km)

Friday: Barbell Training

Front Squat
22.5kg 1 x 5
23.5kg 1 x 5
25kg 3 x 5

Back Extension 3x5

Hip Abduction Machine
14kg 1x12
21kg 4x12


Saturday: Active Recovery

Walking : 1 hour (5km)

Sunday: Rest

This post has been edited by watzisname: Jun 9 2024, 11:55 PM

Week 4 Rehab (3/6/24)


Ailments: Elbow, Lower Back

Elbow Rehab: Tyler Twists 3 x 15, Forearm Stretch
Lower Back Rehab: Cat-cow, Hip Opening Exercises, Walking


Monday: Rest

Tuesday: Active Recovery

Walking : 1 hour (5km)

Wednesday: Barbell Training

Front Squat 27.5kg 5x5

Lying Leg Curl
21kg 1x12
28kg 3x12

Hip Abduction Machine
21kg 1x12
28kg 4x12

Focused at squeezing open my hips

Thursday: Rest

Friday: Barbell Training

Front Squat
27.5kg 1 x 5
30kg 4 x 5


Hip Abduction Machine
21kg 1x12
28kg 4x12


Saturday: Active Recovery

Walking : 1 hour (5km)

Sunday: Barbell and Kettlebell Training

Front Squat
30kg 1x5
32.5kg 4x5

Kettlebell Deadlift 20kg 5x12

Kettlebell Swing 20kg 5x10

Week 5 Rehab (10/6/24)


Ailments: Elbow, Lower Back

Elbow Rehab: Tyler Twists 3 x 15, Forearm Stretch, Dumbbell Wrist Extension
Lower Back Rehab: Cat-cow, Hip Opening Exercises, Walking


Monday: Active Recovery

Walking : 1 hour (5km)

Tuesday: Rest

Wednesday: Barbell Training

Front Squat
30kg 1 x 5
32.5kg 1 x 5
35kg 3 x 5

Lying Leg Curl
21kg 1 x 12
28kg 1 x 5
28kg 3 x 10

Hip Abduction Machine
28kg 1 x 12
35kg 4 x 12


Thursday: Active Recovery

Walking: 1 hour (5 km)

Friday: Barbell Training

Front Squat
30kg 1 x 5
37.5kg 4 x 5


Hip Abduction Machine
28kg 1 x 12
35kg 4 x 12

Lying Leg Curl
21kg 1 x 12
28kg 1 x 12
35kg 2 x 5

Saturday: Active Recovery

Walking : 45 mins (3.5km)

Sunday: Barbell and Kettlebell Training

Deadlift 60kg 1 x 5

Felt it in my back so stopped

Kettlebell Deadlift 20kg 4 x 10

Kettlebell Swing 20kg 4 x10

Kettlebell Clean & Press 20kg 2 x 1

This post has been edited by watzisname: Jun 25 2024, 11:04 PM

Week 6 Rehab (Deload) (17/6/24)


Lower back pain this week so decide to take an easy week

Ailments: Elbow, Lower Back

Elbow Rehab: Tyler Twists 3 x 15, Forearm Stretch, Dumbbell Wrist Extension
Lower Back Rehab: Cat-cow, Hip Opening Exercises, Walking


Monday: Rest

Tuesday: Walking 10km

Wednesday: Walking 50 min (3.5km)

Thursday: Rest

Friday: Barbell Training

Front Squat
40kg 5 x 5


Hip Abduction Machine
28kg 1 x 12
35kg 4 x 12

Lying Leg Curl
28kg 1 x 12
35kg 4 x 10

Saturday: Active Recovery

Walking : 1 hour (5km)

Sunday: Rest

Week 7 Rehab (24/6/24)


Ailments: Elbow, Lower Back

Elbow Rehab: Tyler Twists 3 x 15, Forearm Stretch, Dumbbell Wrist Extension
Lower Back Rehab: Modified Pigeon Pose, Figure 4 Stretch, Walking

Adding back low volume Overhead Press

Monday: Barbell and Dumbbell Training

Goblet Squat
30kg 1 x 5
40kg 2 x 5
40kg 1 x 4

Hip Adduction Machine
28kg 1 x 12
35kg 1 x 12
42kg 3 x 12

Romanian Deadlift
40kg 1 x 5
50kg 4 x 5

Tuesday: Active Recovery

Walking: 12 km

Wednesday: Barbell Training

Front Squat
40kg 5 x 5

Overhead Press
30kg 2 x 5

Romanian Deadlift
50kg 5 x 5

Thursday: Rest

Walking: 1 hour (5 km)

Friday: Barbell Training

Front Squat
40kg 3 x 5

Overhead Press
30kg 2 x 5

Romanian Deadlift
50kg 5 x 5

Saturday: Active Recovery

Walking : 45 mins (3.5km)

Sunday: Mobility

This post has been edited by watzisname: Jun 30 2024, 01:59 PM

Week 8: Max Test (1/7/24)

Tuesday: Barbell Max Test

Overhead Press

30kg 1 x 5
35kg 1 x 5
37.5kg 1 x 2

Romanian Deadlift

40kg 1 x 5
60kg 1 x 5
70kg 1 x 5
80kg 1 x 5

(Back Fatigue so stop here)

Wednesday: Active Recovery

Walking: 5km

Friday: Barbell Max Test

Front Squat

30kg 1 x 5
40kg 1 x 5
45kg 1 x 5
50kg 1 x 5
55kg 1 x 5
57.5kg 1 x 5
60kg 1 x 5

Using 1RM calculator my new max is as below

Overhead Press : 38.6kg
Romanian Deadlift : 90kg
Front Squat: 67.5kg

Program: Operator (Tactical Barbell)



My program for the next 8 weeks

Weights will be 70%/80%/90% of my Training max below (which is 90% of 1RM)

Overhead Press: 35kg
RDL: 80kg
Front Squat: 60kg

This post has been edited by watzisname: Jul 22 2024, 10:59 AM

Week 1: Operator (Block 1) 8/7/24

Monday: Strength

Front Squat 42.5kg 4 x 5

Overhead Press 25kg 3 x 5

RDL 56kg 4 x 5

Tuesday: Cardio

Park Run 30 mins (2.17km)

Wednesday: Strength

Front Squat 42.5kg 3 x 5

OHP 25kg 3 x 5

RDL 56kg 3 x 5

Thursday: Rest

Friday: Strength

Front Squat 42.5kg 5 x 5

OHP 25kg 3 x 5

RDL 56kg 5 x 5

Week 2: (15/7/24)

Monday: Strength

Front Squat 47.5kg 3 x 5

OHP 27.5kg 3 x 5

RDL 65kg 5 x 5


Tuesday: Conditioning

Fobbit Intervals

Jog 2 mins
Kettlebell Swing 16kg 20 reps

Job 2 mins

Repeat for 15 mins

Wednesday: Strength

Front Squat 47.5kg 4 x 5

OHP 27.5kg 3 x 5

RDL 65kg 4 x 5

Thursday: Rest

Friday: Strength

RDL 65kg 5 x 5

OHP 27.5kg 3 x 5

Front Squat47.5kg 3 x 5


Week 3: (22/7/24)

Monday: Strength

Front Squat 55kg 4 x 3

OHP 32.5kg 4 x 3

RDL 72.5kg 4 x 3

Wednesday: Strength

Front Squat 55kg 3 x 3

Dumbbell Shoulder Press 15kg 3 x 3

RDL 72.5kg 3 x 3

Thursday: Active Recovery

Walking 5km

Friday: Strength

RDL 72.5kg 4 x 3

OHP 32.5kg 4 x 3

Front Squat 55kg 4 x 3

Sunday: Conditioning

Fobbit Intervals

Jog 2 mins
Kettlebell Swing 20kgkg 20 reps

Job 2 mins
Kettlebell Swing 20kgkg 20 reps


Repeat for 15 mins

Week 4: Deload

Tuesday

Walking 5km

Wednesday Conditioning (Kettlebell)

Armor Building Complex

1 x 16kg and 1 x 12kg kettlebell

2 Cleans
1 Press
3 Front Squat

Repeat for 30 mins

Total Sets: 15

Thursday Cardio

Running 2.5km 30 mins

Friday

Walking 5km

Saturday Cardio

Running 2.68km 30 mins

Sunday Bodyweight

Push Ups 3x3

Conditioning

Dumbbell Squat Press Thruster

2 x 2.5kg

10 mins AMRAP

Week 5: Operator

Monday Strength

Front Squat 45kg 5x5

Overhead Press 26kg 5x5

RDL 60kg 5x5

Tuesday Conditioning

1 x 16kg Kettlebell

Humane Burpee

Kettlebell Swing 15 reps
Push Up 5 reps
Goblet Squat 5 reps

Kettlebell Swing 15 reps
Push Up 4 reps
Goblet Squat 4 reps

Kettlebell Swing 15 reps
Push Up 3 reps
Goblet Squat 3 reps

Kettlebell Swing 15 reps
Push Up 2 reps
Goblet Squat 2 reps

Kettlebell Swing 15 reps
Push Up 1 reps
Goblet Squat 1 reps

Wednesday Strength

Front Squat 45kg 5x5

Overhead Press 26kg 5x5

RDL 60kg 5x5

Thursday Conditioning

1 x 16kg Kettlebell

Humane Burpee

Kettlebell Swing 15 reps
Push Up 5 reps
Goblet Squat 5 reps

Kettlebell Swing 15 reps
Push Up 4 reps
Goblet Squat 4 reps

Kettlebell Swing 15 reps
Push Up 3 reps
Goblet Squat 3 reps

Kettlebell Swing 15 reps
Push Up 2 reps
Goblet Squat 2 reps

Kettlebell Swing 15 reps
Push Up 1 reps
Goblet Squat 1 reps

Knee Pain so took the week off

Week 6 Operator

Monday Bodyweight

Scapular Pull Ups 4x5

Push Ups 4x5

Tuesday Bodyweight

Push Ups 2x5

Wednesday Strength

Front Squat 45kg 3x3

Overhead Press 26kg 3x5

RDL 60kg 3x5

Thursday Bodyweight

Push Ups 3x5

Friday Rest

Saturday Bodyweight

Push Ups 3x5

Sunday Conditioning

Fobbit Intervals

20kg Kettlebell

Kettlebell Swings 20 reps
Jog 2 mins

Repeat for 20 mins

Week 7 Operator 26/8/24

Monday Strength

Front Squat 57.5kg 2x2

Overhead Press 32.5kg 4x2

RDL 76kg 4x2

Wednesday Strength

Front Squat 57.5kg 3x1

Overhead Press 32.5kg 4x2

RDL 76kg 4x2

Thursday Bodyweight

Ring Rows 3x8

Push Ups 4x5

Friday Strength

Front Squat 57.5kg 4x2

Overhead Press 32.5kg 4x2

RDL 76kg 4x2

Saturday Bodyweight

Push Ups 1x7

Week 8 Deload (2/9/24)

Monday Upper Body Bodyweight

Ring Rows 1x5, 2x5

Push Ups 2x6, 1x5

Wednesday Lower Body

Cossack Squat 5kg 2x5
Cossack Squat 10kg 4x5

Back Extension 3x5

Barbell Standing Calf Raise 45kg 3x20

Zottman Curl 7.5kg 3x10

Thursday Upper Body Bodyweight

Scapular Pull ups 3x5

Ring Row 3x5

Push Ups 3x6

Friday Lower Body Gym

Cossack Squat 10kg 3x5

Back Extension 3x5

Standing Barbell Calf Raise 45kg 3x30

Zottman Curls 7.5kg 3x10

Sunday Conditioning

Fobbit Intervals

Kettlebell 20kg

Kettlebell Swings 20 reps
Jog 2 mins

Repeat for 20 mins

Daily Practice

10,000 Steps
2 min Dead Hang ( multiple sets )
2 min Horse Stance (multiple sets )

Nutrition:

Daily calories: 2280 (500 deficit)

Protein: 170g

Age: 42
Height: 178cm
Weight: 108kg

This post has been edited by watzisname: Sep 26 2024, 04:12 PM

Running back the same Full Body program for 8 weeks

Week 1: Operator Block #2 (Full Body) 30/9/24

Monday : Strength

Romanian Deadlift 56kg 4x5

Overhead Press 25kg 4x5

Front Squat 42.5kg 3x5

Tuesday : Bodyweight

Push Ups 3x6

Wednesday: Strength

Front Squat 42.5kg 4x5

Overhead Press 25kg 4x5

Romanian Deadlift 56kg 4x5

Thursday: Cardio

30 mins Threadmill Run 2.4km

Friday: Strength

Romanian Deadlift 56kg 5x5

Overhead Press 25kg 5x5

Front Squat 42.5kg 5x5


Sunday: Cardio

Threadmill Run 30 mins 2.4km


Week 2: Operator Block #2 (Full Body) 7/10/24

Monday : Strength

Romanian Deadlift 65kg 5x5

Overhead Press 27.5kg 5x5

Front Squat 47.5kg 3x5

Tuesday : Bodyweight

Ring Row 3x8

Push Ups 3x8

Wednesday: Strength

Front Squat 47.5kg 3x5

Overhead Press 7.5kg 4x5

Romanian Deadlift 65kg 5x5

Suitcase Carry 22.5kg 4x60s

Thursday: Cardio

Threadmill Run 30 mins 2.5km

Friday: Strength

Romanian Deadlift 65kg 5x5

Overhead Press 27.5kg 5x5

Front Squat 47.5kg 5x5

Suitcase Carry 22.5kg 4x60s


Week 3: Operator Block #2 (Full Body) 14/10/24

Monday : Strength

Romanian Deadlift 72.5kg 4x3

Overhead Press 32.5kg 4x3

Front Squat 55kg 4x3

Suitcase Carry 25kg 4x60s

Tuesday : Cardio

Threadmill Run 30 mins 3.2km

Wednesday: Strength

Front Squat 55kg 4x3

Overhead Press 32.5kg 4x3

Romanian Deadlift 72.5kg 4x3

Suitcase Carry 27.5kg 4x60s

Thursday: Cardio

Threadmill Run 30 mins 2.5km


Took the week off due to illness

Week 4: Deload

Monday: Bodyweight

Chin Up Negatives 1x5, 1x4, 1x3

Cossack Squat 3x10

Single Leg RDL 3x10

Ring Row 1x5

Tuesday: Cardio

Treadmill Run 30 mins 2.6km

Thursday: Cardio

Treadmill Run 30 mins 2.5km

Friday: Bodyweight

Ring Row 3x8

Push Ups 3x8

Injured my ankle and Achilles again, swollen and unable to walk. Seems to happen whenever I up the mileage of running

Daily Practice for October

1. 10k steps
2. Reverse Table Top pose 2min
3. Elephant Walk 100x per side

Nutrition:

2220 kcals per day

Current weight: 106kg

Rehab Week #1 (4/11/24)

Back to machines while waiting for my ankle to recover

Monday: Lower Body Machine Workout

Leg Extensions 70kg 2x8

Lying Leg Curl 35kg 2x8

Hip Adduction Machine 49kg 2x8

Seated Calf Raise 16kg 2x15

Good Morning 2x8

Pike Compression 2x8

Tuesday: Upper Body Bodyweight

Scap Pull Ups 2x8

Ring Chin Up Negatives 2x2

Ring Support Hold 2x10s

Ring Row 2x8

Push Up 2x8

Bodyweight Curls 2x8

Wednesday: Kettlebell Training

Kettlebell Swings 24kg 4x10

Thursday: Upper Body Bodyweight

Scap Pull Ups 2x8

Ring Chin Up Negatives 2x2

Ring Support Hold 2x10s

Ring Row 2x8

Push Up 2x8

Bodyweight Curls 2x8

Saturday: Lower Body Machine Workout

Leg Extensions 70kg 3x8

Lying Leg Curl 35kg 2x8, 3x12

Hip Adduction Machine 49kg 3x8


Rehab Week #2 (11/11/24)

Monday: Lower Body Machine Workout

Leg Extensions 70kg 1x8
Leg Extensions 63kg 2x8

Lying Leg Curl 42kg 3x8

Hip Adduction Machine 49kg 1x8
Hip Adduction Machine 56kg 2x8

Seated Calf Raise 30kg 3x30

Good Morning 3x8

Pike Compression 3x8

Tuesday: Upper Body Bodyweight

Scap Pull Ups 3x8

Pull Up Negatives (Neutral Grip) 3x2

Static Support Hold on Dip Bar 3x30s

Inverted Row 1x8, 1x6

Push Up 1x8, 1x7

Dip Negatives 2x2

Thursday: Lower Body Machine Workout

Leg Extensions 63kg 3x8

Lying Leg Curl 42kg 1x8, 2x12

Hip Adduction Machine 49kg 1x12
Hip Adduction Machine 56kg 2x12

Seated Calf Raise 30kg 1x30
Seated Calf Raise 37kg 2x30

Good Morning 3x8

Pike Compression 3x8

Friday: Upper Body Bodyweight

Scap Pull Ups 3x8

Pull Up Negatives (Neutral Grip) 3x2

Static Support Hold on Dip Bar 3x30s

Inverted Row 1x5, 2x6

Push Up 2x8, 1x6

Dip Negatives 3x2

Zottman Curl 7.5kg 3x8

Week 3 Rehab: (18/11/24)

Monday: Upper Body Bodyweight

Scap Pull Ups 3x8

Ring Chin Up Negatives 3x2

Push Up 3x8

Tuesday: Lower Body Machine Work out

Leg Extension 63kg 3x10

Lying Leg Curl 49kg 3x8

Hip Adduction Machine 56kg 1x12
Hip Adduction Machine 63kg 2x12

Seated Calf Raise 37kg 1x30, 2x50

Wednesday: Kettlebell Training

Suitcase Carry 24kg 4x60s

Goblet Squat 24kg 4x5

Kettlebell Swing 24kg 3x15

Thursday: Upper Body Bodyweight

Scap Pull Ups 3x8

Ring Chin Up Negatives 3x2

Ring Support Hold 3x10s

Ring Row 2x8, 1x6

Push Ups 3x8

Daily Practice for November

1. 10k steps
2. Couch Stretch 60s per side
3. Elephant Walk 100x per side

Nutrition:

2220 kcals per day
150g protein

Current weight: 104kg