• November 24th - 30th

Easing back into it, but still 130 juicy points on the table.

130 Points Target
127 Points Achieved

Decent week in the end. Did myself an injustice it seems.

98%. Boom! Thought I had failed this week.

MONDAY

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Simon’s Arms Workout

5 POINTS

Barbell Bicep Curls 2 x 15 (12.5kg)
Tricep Extensions 2 x 15 (7kg)
Dumbbell Shrugs 2 x 15 (10kg)
Shoulder Press 2 x 15 (???)
Chest Press 2 x 15 (???)
Lat Pulldown 2 x 15 (25kg)
Farmers Walk 2 x 60s (12kg)

Get back to 2018 Si!!

60 Mins Elliptical

12 POINTS

60 Mins Elliptical  (RPE: 5-6)

“A good way to boost cardio without the impact. A banging playlist can help.”

TR 40%
Good start to the week.

TUESDAY

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40 Mins Elliptical

12 POINTS

40 Mins Elliptical  (RPE: 5-6)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

17 Points
TR 20%

WEDNESDAY

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Simon’s Arms Workout

5 POINTS

Barbell Bicep Curls 2 x 15 (12.5kg)
Tricep Extensions 2 x 15 (7kg)
Dumbbell Shrugs 2 x 15 (10kg)
Shoulder Press 2 x 15 (???)
Chest Press 2 x 15 (???)
Lat Pulldown 2 x 15 (25kg)
Farmers Walk 2 x 60s (12kg)

Get back to 2018 Si!!

45 Mins Solo Spin

15 POINTS

5 mins WU
5 x 30 Secs @ RPM 100+ (30s)
2 Mins Easy
5 x 30 Secs Climb (30s)
2 Mins Easy
5 x 60 Secs @ RPM 100+ (60s)
2 Mins Easy
5 x 60 Secs Climb (60s)
4 Mins CD

Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.”

25 Points

thursday

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

FRIDAY

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60 Mins Elliptical

12 POINTS

60 Mins Elliptical  (RPE: 5-6)

“A good way to boost cardio without the impact. A banging playlist can help.”

28 Points

SATURDAY

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Simon’s Arms Workout

5 POINTS

Barbell Bicep Curls 2 x 15 (12.5kg)
Tricep Extensions 2 x 15 (7kg)
Dumbbell Shrugs 2 x 15 (10kg)
Shoulder Press 2 x 15 (???)
Chest Press 2 x 15 (???)
Lat Pulldown 2 x 15 (25kg)
Farmers Walk 2 x 60s (12kg)

Get back to 2018 Si!!

Easy parkrun

9 POINTS

parkrun @ Easy Pace (RPE: 3)

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

16 Points

SUNDAY

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60 Mins Elliptical

12 POINTS

60 Mins Elliptical  (RPE: 5-6)

“A good way to boost cardio without the impact. A banging playlist can help.”