[Jesper Isaksson]

Wednesday 26/4
Conditioning

2 Rounds
1K Rower
12m Sled Push (+150KG)
750m Rower
12m Sled Push
500m Rower
12m Sled Push
250m Rower
12m Sled Push

time: 29 min

[Jesper Isaksson]

Tuesday 25/4
Lower

Seated Leg Curl x2
Front Squat x2
Prowler (4 pyramid sets)

[Jesper Isaksson]

Monday 24/4

5K easy run

[Jesper Isaksson]

Sunday 23/4

60 min Yoga/Stretch @fightcentre

Upper

Incline Bench Press (30°) x2
Weighted Pull Up x2
Machine Shoulder Press x2
Neutral Grip Pulldowns x2
Cable Curl x2
Overhead DB Extension x2
Cable Rear Delt x1

[Jesper Isaksson]

Friday 21/4
Conditioning

62 minutes.

50 cal bike, 2k row, 50 burpees then 40 cal bike and so on…

1. 50-40-30-20-10 cal Assault/Echo bike
2. 2000 m-1500 m-1000 m-500 m-500 m Rower
3. 50-40-30-20-10 Burpees

[Jesper Isaksson]

Thursday 20/4
Lower

Seated Leg Curl x1
Adductor x1
SLDL x1
Smith Machine Split/Bulg.Squat x1

[Jesper Isaksson]

Hi Jesper. Good to see you set up a Log on here. It’s a great way to stay accountable and keep a record of everything you do. It’s also interesting for other’s to read along and give some feedback, so I hope you continue. All the best with your prep.

´

For sure.

Thanks a lot, Clare 🙂

[Jesper Isaksson]

Wednesday 19/4

Late night easy run, 3 km.
Avg. HR 135

[Jesper Isaksson]

Tuesday 18/4
Heavy Upper

Weighted Dip x2 (+61 kg x10 which is a PB followed by +40 kg x17, also PB)
Bent DB Row x1
Single Arm Lat Pull down (HOIST) x1
Preacher Curl x1 Rest Pause
Tricep Pushdown x1

[Jesper Isaksson]

Monday 17/4

No Muay Thai this week so I went for an easy run, 4.75 km.
My first run since September, actually.
Been dealing with Plantar fasciitis(?) on my left foot since then, which still isn’t very good. Standing on concrete floor all day at work isn’t helping, but it is what it is.

[Jesper Isaksson]

Currently looking to complete my first ‘Hyrox’ Event in May 13th, so I have been preparing myself for that by upping my conditioning work the few months. Still doing my best to hit the weights and keep (or increase) my strength, though.

Every other week I also train Muay Thai.

[Jesper Isaksson]

there are literally no right or wrong ways to do it , Corinne does 3 sessions a day mulitple times a week and 2 a day the rest of the week and them only fully rests every couple weeks, so she can train however, i couldn’t do that.
You will simply need to see what you can and cant do

Yes, very true … That’s how it is. I will start off with minimum volume in the gym and see how I handle the recovery after a week or two, and then adjust from there.

Thank you, Jordan!

[Jesper Isaksson]

JP and Corrine can speak from experience on this!

Ultimately it will come down to your own recoverability based on all of your factors even beyond the training like nutrition and sleep. So you will just have to find the best balance of all of it that aligns with both your goals and enjoyment, and of course quality of life!

Absolutely, I will look into their logs/posts to get some insight.
Yep, for sure. I can always improve on some of these factors, and that’s probably where I should start, even though they are not currently in a “bad” spot necessarily.

Thank you!

[Jesper Isaksson]

I follow a Spotify playlist called ‘Kuba’s top sets’.

However, I think you may think about the genre Drum n Bass in this question?

[Jesper Isaksson]

Have you tried a deload period? If you still feel beat up despite having a good diet and sleep.