Narrowbacks Training Log

18th January

Deadlift
20 x 10 x 2
40 x 10 x 2
55 x 10
65 x 10 x 3

Squat
5 x 5
10 x 5
15 x 5 x 3

Step Ups
8 x 3 (Increased height by 2")

Others
Plank, Side Planks

20th January

Narrow Grip Bench
20 x 10 x 2
40 x 8 x 2
55 x 5
72.5 x 5 x 5

Chin Ups
7, 7, 7

Strict Press
20 x 8
30 x 8
37.5 x 8, 8, 7

Others
Rear Delt Flyes
Cuban Rotations
Hanging Crunches

Did you keep training since the last log, Rob, or have you just re-started again?

Just read the injury saga thread - LOL

Narrow grips, some partial deadlifts and a run once or twice a week was about the sum of it, had limited equipment and headroom.

So I'm starting a few exercises from scratch, but taking the lower body stuff slowly. I'm sure I could pull quite a bit more, but not sure how safe it would be!

The injury saga thread was not one of my prouder moments

21st January

Run: 2.1 miles in 16:34, average pace 7:38 per mile, 258 cals

Windy and raining, pretty grim. Same route as last week but apparently .2 miles longer at a better average pace but slower time. Think my GPS must have been cutting out last week -- using the Nike Plus running app which is pretty cool but obviously can be a little inaccurate if the signal is poor.

Yeah, I wasn't having a dig as I know you've lost a load of weight anyway - just interested.

Are you going to attend any winter nets?

Talking of winter nets, we've just ordered a bowling machine!

Don't worry Millsy, no offence taken! Nets start in mid-March I think, which is quite late, so might do a bit of solo bowling at the ground in 4-5 weeks if it dries up a bit.

Bowling machines are ace! Think there is usually one available at the nets, need to practice my forward defence for some red inkers.

22nd January

Below Knee Deadlift
20 x 10 x 2
40 x 8 x 2
60 x 8 x 2
80 x 8
90 x 8
100 x 8
105 x 8

Deadlift
40 x 8 x 2
50 x 8
60 x 8
70 x 8 x 2

Platform Deadlift
40 x 8
45 x 8 x 2

Others
Steps Up x 8 x 2 (Increased height by 1")
OH Squats x 10 x 3
Side Plank, Plank
Rear Delt Flyes


Enjoying deadlifting again even though they're still very light.

24th January

Narrow Grip Bench
20 x 10 x 2
40 x 8 x 2
60 x 5
75 x 5 x 5

Rows
20 x 10
30 x 10
40 x 10
47.5 x 10 x 3

Others
Curls - 35 x 8 x 3
BN Strict Press - 20 x 8 x 3
Rear Delt Fly - 5 x 8 x 2
Cuban Rotations - 1.75 x 15 x 2

25th January

Deadlift
20 x 10 x 2
40 x 10 x 2
55 x 10
65 x 10
75 x 10 x 3

Squat
5 x 5
10 x 5
15 x 5
20 x 5 x 3

Step Ups
8 x 3

Others
Plank, Side Planks

Patient work. I'm impressed.

Btw, how can one squat 5, 10 and 15kgs? Do you just hold a plate to your chest and squat?

Correct. Did the same with the sets of 20 for speed, will get 'under the bar' next week!

27th January

Narrow Grip Bench
20 x 10 x 2
40 x 8 x 2
60 x 5
70 x 3
77.5 x 5 x 5

Chin Ups
8, 8,8

Strict Press
20 x 8
30 x 8
40 x 7, 6, 5

Others
Rear Delt Flyes
Cuban Rotations

Injured my left shoulder in this session, felt a tiny bit of pain during one set of strict press but didn't really think anything of it, stiffened up quite bad afterwards though. Still got a bit of pain/limited ROM if I lift my arm up then externally rotate it. Hopefully nothing too serious, but will skip or take next pressing session light.

28th January

Run: 2.1 miles in 15:57, average pace 7:17 per mile, 259 cals

Much improved on last week, ran the last few hundred metres at a very good pace.