[Jesper Isaksson]

Tuesday 16/5
Heavy Lower

(intra: 30gr SuperCarb, 10gr EAA/Hydration)
Lying Leg Curl (SL) x2
RDL x1
Paused Back Squat x1
SA DB Row against 45 degree bench x1
HOIST Shoulder Press, neutral grip x1
HOIST Chest Press x1
Dual Cable Curl x1

[Jesper Isaksson]

Monday 15/5
Muay Thai.

Decent energy today even though sleep always takes a hit whether I want it or not going from evening shift to morning/day with two sleeps (friday shift end at 00.30 into saturday and alarm goes off at 05:30/45 monday morning. It is what it is!)

Anyway!
90 min Muay Thai.
(Intra 30gr SuperCarb, 10g EAA/Hydration Strom Sports)
Avg HR 141.
Mixed work with pads and conditioning work at the end, so heart rate were held quite high throughout. Suunto Watch said 24h recovery lol.
Heavy Lower coming up tomorrow!

[Jesper Isaksson]

Rest day yesterday, hit my 13.000 steps out in the sun. Very good weather.

Sunday 14/5 – morning weight 81.7 kg
Heavy Upper

Intra: 30g SuperCarb, 15g EAA+Hydration
Warm up:
3 min rower
10 min GoWod
20 bar passes w. stick

Bench press x2
Seated DB shoulder press x2
LifeFitness Dip machine x2
T Bar Row x2
LifeFitness Row (SA Lats) x1
DB lateral raise x2
Preacher hammer curl x2
Lying KB tricep extension x1
Smith Machine Squat x1

Legs pretty trashed from the two SSB sets the other day, so I saved them some work. Muay Thai tomorrow and Heavy Lower on tuesday so felt like the better choice.

[Jesper Isaksson]

Good job! Keep progressing 🙂

[Jesper Isaksson]

Ever since working towards the Hyrox event that would have taken place yesterday, I have been dropping weight slowly the past few months. I am still not satisfied yet about the look in the mirror in terms of fat loss, so I will continue. Weight has stalled the past week or so, though, so change will be made.

Steps will stay around 12.000-14.000.
TDD: 300c, 180p, 80f
NTDD: 225c, 180p, 80f (possibly more fat & fewer carbs)

Morning/daytime shift:

Mon – Muay Thai
Tue – Full body
Wed – Muay Thai
Thu – Full body
Fri – OFF
Sat – Full body
Sun – OFF

Evening shift:
Mon – Full body
Tue – OFF
Wed – Full body
Thu – OFF
Fri – Full body
Sat – OFF
Sun – Full body

Nothing set in stone, and I will have to see how recovery goes. The goal is to have conditioning work done on top of the above, just not optimal at the end of a full body session. Neither is it optimal on the very needed rest day between full body sessions. I will have to experiment.

[Jesper Isaksson]

Friday 13/5
Heavy Lower

Intra: 15g Strom Sports EAA, 30gr SuperCarb
Warm up: Air bike + GoWod

Seated leg curl x1
*SSB Squat x2 (bar + 2.75pps x 12, +2.25pps x 20 – floored me lol)
**Pull up ss Dip x1
Chin up ss Ring Dip x5

*Unsure of the weight of this SSB bar, probably between 25-30 kg
** Did this outside at the military outdoor gym area

Right lower back / hip has felt “off” and tight for days, hopefully it subsides the next coming days.

I have replaced Front Squats with SSB squats since it allows me to actually fail with my legs rather than tipping the bar over at this point (at least with heavier top sets).

[Jesper Isaksson]

Thursday 11/5
Conditioning

‘The Cooper’ (Replaced the Air Squat with Wall Balls, though.)
Time: 23:29

This followed by a 6.66 km easy run up at the “mountain”

[Jesper Isaksson]

Short on time both monday and wednesday, but got some work in…

Monday 8/5 (Fullbody)

Lying leg curl x1
SL Leg Press, quads x1
HOIST Shoulder Press x1
45 degree Upper Back row (KBs) x1
SA Cable Curl x1

Wednesday 10/5 (Upper)

Incline bench press x2
PURESTRENGTH Shoulder Press x2
SA Cable Lat Pullover x2

Come back, do better.

[Jesper Isaksson]

Friday 5/5
Upper

Weighted Dip x2 (+2.5kg up top set, -3 reps but pb in terms of weight/rep)
Pendlay Row x2 (+2.5kg up top set, eq reps)
Delt Cable Y Raise x2
SA Cable Curl x2
SA KB Lying Tricep Extension x2

No training sat or sun due to attending a festival with friends.

[Jesper Isaksson]

Tuesday 2/5 – Conditioning

1250m row into:
20min AMRAP
20 wallballs
15 pushups
10 sit ups
5 burpee
Ended with another 1250m row

Managed 7 rounds, goal would be to get around 10 rounds of this in the future.

Wednesday 3/5 – Muay Thai

Thursday 4/5 – Conditioning
Friend did his heavy squat and bench sesh before comp upcoming weekend so I helped out with a spot and also got a quick conditioning round in. I feel like I need to work on my rowing efficiency so rower erg it was.

15 to 1 alternating rower with burpees which totals 120 cal erg + 120 burpees. 24min total.

[Jesper Isaksson]

Monday 1/5 – morning weight 80.5
Lower

SL Lying Leg Curl x2
Front Squat x2
Walking Lunges (+15kg sandbag) 120 reps tot.
SL Leg Extension x1
Calf Raise x3
Standing Tib Raise x1

Busy gym, was supposed to do seated leg curls and also adductor but honestly I don’t think my body is fully recovered so less volume feels OK.

[Jesper Isaksson]

Sunday 30/4 – morning weight: 80.2
Upper

(intra: 50gr Supercarb @Supermass Nutrition, 15gr EssentialMAX @Strom Sports)

Incline Bench Press x2 (pb top set)
Weighted Pull Ups x2
Machine Shoulder Press x2 (+2 top set, equal reps back off)
Smith Close Grip BP x1
Hammer Curl, SA x3
SA Overhead DB Ext. x2
Dual Cable Lateral Raise x2 + 1 drop

[Jesper Isaksson]

Friday 28/4
Lower

Lying Leg Curl (SL) x2
SLDL x2
Smith Split/Bulg Squat x1

[Jesper Isaksson]

Thursday 27/4
Upper

Weighted Dip x2 (pb both sets)
HOIST Pulldown (SA) x2
Cable Delt Y Raise x2 + drop
Preacher Curl x2
+
20s work 10s rest x8
Alternating Burpees and Sit-ups

[Jesper Isaksson]

Just got informed that the event I have been training for is being postponed due to “unforeseen logistical issues.” It was only two weeks away, so I was getting hyped. New date is september 30.

That sucks… But it is what it is.
I will take some time to figure out what to do with the next 4.5 months.