Training Log

On the 5th September I signed up to JD Gym, Thornton-Cleveleys, and enlisted the support of Matty Schmid (Active4You) as my Personal Trainer.

The log will include all training related sessions at the gym, ParkRun and street runs.
JD – JD Gyms Thornton-Cleveleys
RH – Ribby Hall Health Club, Nr Preston

It will also include other related activities such as Sports Physio sessions with Andy Tamaddon of Muscleworks Therapy and Stuart the Physiotherapist of Ashfield Physiotherapy.

2 March 2024

1100 Personal Trainer session [RH] (60 mins) – Upper Body:
1205 Sauna, steam room, spa pool [RH]
1330 Sunbed at TannersFY5 (? mins)

1 March 2024

0700 JD Burn and JD Abs Classes [JD] (50 mins)
0800 Sauna (? mins) plus the obligatory cold showers before and after

29 February 2024

1000 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1200 Personal Trainer session [RH] (60 mins) – Pull:
1305 Sauna, steam room, spa pool [RH]

1430 Sunbed @ TannersFY5 (12 mins)

28 February 2024

0815 Stuart the Physio (for Knee) (30 mins)
1730 RowErg (Rowing machine) [JD] (? mins)
1800 Sauna (? mins) plus the obligatory cold showers before and after

1845 Sunbed @ TannersFY5 (12 mins)

27 February 2024

0800 Personal Trainer session [RH] (60 mins) – Legs:
0905 Sauna, steam room, spa pool [RH]

1030 Sunbed @ TannersFY5 (12 mins)

26 February 2024

1200 Personal Trainer session [RH] (60 mins) – Push: Rowing (warm-up), Bench press, chest press, SkiErg/Press-up superset (4x15cals/15reps, no rest), shoulder press, triceps pull, triceps dip, core (flutter kicks, russian twists, crunches, situps)
1305 Sauna, steam room, spa pool [RH]

1440 Sunbed @ TannersFY5 (12 mins)

25 February 2024

1315 RowErg (Rowing machine) [JD] (23 mins)
1430 Body scan, sauna, spa pool [RH]

1545 Sunbed @ TannersFY5 (12 mins)

24 February 2024

1620 RowErg (Rowing machine) [JD] (22 mins)
1730 Sauna, steam room, spa pool [RH]

23 February 2024

0700 JD Burn and JD Abs Classes [JD] (50 mins)
0800 Sauna (20 mins) plus the obligatory cold showers before and after

22 February 2024

1000 Personal Trainer session [RH] (60 mins) – Pull: Barbell row 12x40kg, 2x12x50kg, 1x12x52.5kg, seated cable row, knee lat pull, lat pull down, assisted pull-ups, face pulls, SkiErg/kettlebell deadlift 3x15cals/15reps superset with no rest
1110 Sauna, steam room, spa pool [RH]

1240 Sunbed @ TannersFY5 (9 mins)

21 February 2024

0830 Personal Trainer session [RH] (60 mins) – Legs: Rowing (warm-up), Barbell squat 10x40kg, 3x10x50kg, weighted lunges, leg curl, leg extensions, hyperextensions, core (russian twists/crunches)
0935 Sauna, steam room, spa pool [RH]

1045 Hair cut @ Parlour Male Grooming, Kirkham
1820 RowErg (Rowing machine) [JD] (23 mins)
1900 Sauna (20 mins)

20 February 2024

1445 RowErg (Rowing machine) [JD] (23 mins)
1600 Sauna, steam room, spa pool [RH]

1640 Sunbed @ TannersFY5 (9 mins)

19 February 2024

0800 Personal Trainer session [JD] (60 mins) – Push: Bike (warm-up), bench press, press-up/skiERG/ball slam superset, shoulder press, tricep dips, core (russian twists/crunches)
0905 Sauna (20 mins)
1530 Sauna, steam room, spa pool [RH]

18 February 2024

1730 Sauna, steam rooms and spa pool [RH]

17 February 2024

1600 Personal Trainer session (yep, Matty the PT is back) [RH] (60 mins) – Upper body: Bike (warm-up), chest press, SkiErg/press-up/kettlebell deadlift superset, lat pull down, low seated row, shoulder press, bicep curls
1705 Sauna, steam rooms and spa pool [RH]

16 February 2024

0750 RowErg (Rowing machine) [JD] (23 mins)
0820 Sauna (20 mins)
1200 Sauna, steam room, spa pool [RH]

15 February 2024

1000 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1410 Pull session (Matt on holiday) [JD] – SkiErg/Ball Slam/Kettlebell Deadlift superset (15 reps/cals x 4 sets, 30 seconds rest between sets), TRX Row, low seated row, lat pull down, bicep/hammer curls
1535 Sauna, steam room, spa pool [RH]

14 February 2024

1435 RowErg (Rowing machine) [JD] (23 mins)
1540 Sauna, steam room, spa pool [RH]

13 February 2024

1445 Leg session (Matt on holiday) [JD] – Rowing machine (warmup), Barbell squat 10x40kg, 10x45kg, 3x10x50kg, weighted lunges, leg press, leg curl, hyperextensions
1620 Sauna, steam room, spa pool [RH]

12 February 2024

0740 RowErg (Rowing machine) [JD] (24 mins)
0810 Sauna (15 mins) plus the obligatory cold showers before and after
1510 Push session (Matt on holiday) [JD] – Bench Press, SkiErg/Press-ups superset, chest press, shoulder press, core (leg raise, flutter kicks)
1635 Sauna, steam room, spa pool [RH]

11 February 2024

1530 RowErg (Rowing machine) [JD] (24 mins)
1640 Sauna, steam rooms and spa pool [RH]

9 February 2024

0700 JD Burn and JD Abs classes [JD] (45 mins)
0755 Treadmill [JD] (20 mins)
0820 Sauna (20 mins) plus the obligatory cold showers before and after
1000 Personal Trainer session [JD] (60 mins) – Pull: SkiErg/Ball Slam/Kettlebell Deadlift superset (15 reps/cals x 4 sets, 30 seconds between sets), Barbell Row/TRX Row superset, low seated row, bicep/hammer curls
1105 Sauna (10 mins) plus the obligatory cold showers before and after
1430 Hair cut @ Parlour Male Grooming, Kirkham
1500 Sauna, steam rooms and spa pool [RH]

8 February 2024

1550 RowErg (Rowing machine) [JD] (23 mins) PB over 5000M ranked 640 in the World
1630 Sauna (15 mins) plus the obligatory cold showers before, during and after

7 February 2024

0815 Stuart the Physio (for Knee) (30 mins)
1730 RowErg (Rowing machine) [JD] (23 mins)
1800 Sauna (20 mins) plus the obligatory cold showers before and after

6 February 2024

1500 Personal Trainer session [RH] (60 mins) – Legs: Rowing machine (warmup), Barbell squat 10x30kg, 10x40kg, 2x10x50kg, weighted lunges, leg press, leg curl, hyperextensions
1605 Sauna, steam room and spa pool

5 February 2024

0730 Personal Trainer session [JD] (60 mins) – Push: Bench press 50kg, SkiErg and push-ups superset, shoulder press, chest press, triceps, core (russian twists and crunches)
0835 Sauna (20 mins) plus the obligatory cold showers before and after
1810 RowErg (Rowing machine) [JD] (23 mins) PB over 5000M ranked 660 in the World
1845 Sauna (20 mins) plus the obligatory cold showers before, during and after

4 February 2024

1615 RowErg (Rowing machine) [JD] (23 mins)
1730 Sauna, steam room and spa pool [RH]

3 February 2024

1610 Sauna, steam room and spa pool [RH]
1745 RowErg (Rowing machine) [JD] (23 mins) PB over 5000M ranked 709 in the World
1820 Sauna (10 mins) plus the obligatory cold showers before and after

2 February 2024

0805 RowErg (Rowing machine) [JD] (24 mins)
0840 Sauna (20 mins) plus the obligatory cold showers before, during and after
1650 Sauna, steam room and spa pool [RH]

1 February 2024

1100 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1400 Personal Trainer session [JD] (60 mins) – Pull: SkiErg & kettlebell deadlift superset, barbell row 50kg, seated low row, assisted pullups, lat pull down, bicep curl machine
1505 Sauna (20 mins) plus the obligatory cold showers before and after

31 January 2024

0730 RowErg (Rowing machine) [JD] (23 mins) PB over 5000M ranked 733 in the World
0810 Sauna (10 mins) plus the obligatory cold showers before and after
1610 Sauna, steam room and spa pool [RH]

30 January 2024

1400 Hair cut @ Parlour Male Grooming, Kirkham
1500 Personal Trainer session [RH] (60 mins) – Legs: Rowing machine (warmup), Barbell squat 10x40kg 2x10x50kg, weighted lunges, leg press, hyperextensions, leg curl, steppers
1605 Sauna and Steam Room (35 mins)

29 January 2024

1100 Personal Trainer session [JD] (60 mins) – Push: Bench Press 50kg, SkiErg and push-ups superset, chest press, shoulder press, triceps
1205 Sauna (15 mins) plus the obligatory cold showers before and after

28 January 2024

1735 RowErg (Rowing machine) [JD] (23 mins) PB over 5000M ranked 820 in the World
1810 Sauna (15 mins) plus the obligatory cold showers before and after

27 January 2024

1730 RowErg (Rowing machine) [JD] (30 mins)
1810 Sauna ( 15 mins) plus the obligatory cold showers before and after

26 January 2024

1730 RowErg (Rowing machine) [JD] (25 mins)
1805 Sauna (15 mins) plus the obligatory cold showers before and after

25 January 2024

1000 Stuart the Physio (for Knee) (30 mins)
1100 Personal Trainer session [RH] (60 mins) – Pull: Barbell Row/Kettlebell deadlift superset, seated cable row, machine seated high row, lat pull down, tricep cable pull, bicep curls, core (russian twists/crunches)
1205 Sauna and Spa Pool (45 mins)
2010 RowErg (Rowing machine) [JD] (25 mins)
2040 Sauna (15 mins) plus the obligatory cold showers before and after

23 January 2024

1215 Personal Trainer session [RH] (60 mins) – Legs: Rowing machine (warmup), Barbell squat GVT (German Volume Training) 10 sets of 10 reps at 40kg with 1 min rest between sets, leg press, hyperextensions, dumbbell split lunges
1320 Sauna, Spa Pool and Steam Room (45 mins)

22 January 2024

1200 Personal Trainer session [RH] (60 mins) – Push: Rowing machine (warmup), Incline bench press, shoulder press, chest press, press-ups, bicep curls
1305 Sauna, Spa Pool and Steam Room (45 mins)
1800 RowErg (Rowing machine) [JD] (25 mins)
1830 Sauna (15 mins) plus cold showers before and after

21 January 2024

1400 Sauna, Spa Pool and Steam Room [RH]
1700 RowErg (Rowing machine) [JD] (25 mins)
1730 Sauna (15 mins) plus the obligatory cold showers before and after

20 January 2024

1900 RowErg (Rowing machine) [JD] (25 mins)
1930 Sauna (15 mins) plus the obligatory cold showers before and after

19 January 2024

1000 Personal Trainer session [JD] (60 mins) – Pull: Barbell row, deadlift, lat pull down, etc
1105 Sauna (15 mins) plus the obligatory cold showers before and after

18 January 2024

1100 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1945 RowErg (Rowing machine) [JD] (25 mins)
2015 Sauna (15 mins) plus the obligatory cold showers before and after

17 January 2024

1500 Personal Trainer session (60 mins) – Legs: Barbell squat, split weighted squats
1605 Sauna (15 mins) plus the obligatory cold showers before and after

16 January 2024

1750 RowErg (Rowing machine) (25 mins)
1820 Sauna (15 mins) plus the obligatory cold showers before and after

15 January 2024

1200 Personal Trainer session [RH] (60 mins) – Push:
1305 Sauna, Spa Pool and Steam Room (45 mins)
1700 RowErg (Rowing machine) (25 mins)
1800 Sauna (15 mins) plus cold showers before and after

14 January 2024

1700 RowErg (Rowing machine) [JD] (25 mins), Bicep curl machine
1740 Sauna (20 mins) plus the obligatory cold showers before and after

13 January 2024

1600 Personal Trainer session [RH] (60 mins) – Pull: Barbell row 50kg, seated cable row, lat pull down, seated row (traps), Arnie bicep curls and hammer curls
1710 Sauna and Spa Pool (35 mins)

12 January 2024

1645 RowErg (Rowing machine) (25 mins), Bicep curl machine [JD]
1725 Sauna (20 mins) plus the obligatory cold showers before and after

11 January 2024

1725 RowErg (Rowing machine) (25 mins), Bicep curl machine [JD]
1800 Sauna (20 mins) plus the obligatory cold showers before and after

10 January 2024

0800 Personal Trainer session [JD] (60 mins) – Legs: Barbell squat, lunges, hyperextensions, rdl, core (flutter kicks, crunches)
0905 Sauna (15 mins) plus the obligatory cold showers before and after

9 January 2024

0930 Personal Trainer session (60 mins) – Push: Incline bench press, wide chest press, shoulder press, tricep curl machine, SkiERG/Press Up superset, core (russian twists/flutter kicks)
1035 Sauna (20 mins) plus the obligatory cold showers before and after

8 January 2024

0740 RowErg (Rowing machine) (15 mins)
0800 Sauna (15 mins) plus the obligatory cold showers before and after

6 January 2024

1415 RowErg (Rowing machine) (15 mins) and Bike (15 mins) (at JD Gym, Newcastle-under-Lyme)
1450 Sauna (20 mins) plus the obligatory cold showers before and after

5 January 2024

1000 Personal Trainer session (60 mins) – Pull: Barbell row 50kg, assisted pull-up, upwards seated row, lat pull down, bicep curls, core exercises (russian twists, half crunches)
1105 Sauna (20 mins) plus the obligatory cold showers before and after

4 January 2024

0715 RowErg (Rowing machine) (22 mins), Bike (10 mins), Bicep curl machine
0800 Sauna (20 mins) plus the obligatory cold showers before, during and after
1100 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1300 Personal Trainer session (60 mins) – Legs: Barbell squat 47.5kg x 10, Weighted lunges, hyperextensions, leg curl, stretches
1410 Sauna (15 mins) plus the obligatory cold showers before and after

3 January 2024

0715 RowErg (Rowing machine) – Death by Rowing (15 mins)
0730 Bike (20 mins)
0755 Sauna (15 mins) plus the obligatory cold showers before and after

2 January 2024

1730 Personal Trainer session (60 mins) – Push: Bench press 45kg, chest press, seated chest fly, seated dumbbell shoulder press, tricep pull down
1840 Sauna (30 mins) plus the obligatory cold showers before, during and after

1 January 2024

0900 ParkRun (5K) #10, Stanley Park, Blackpool

30 December 2023

0900 ParkRun (5K) #9, Stanley Park, Blackpool
PERSONAL BEST (3 mins 10 secs faster than previous PB)

29 December 2023

0700 JD Burn class (with Matty the PT) (30 mins)
0735 JD Abs class (with Matty the PT) (20 mins)
0800 Treadmill (30 mins)
0835 Sauna (10 mins) plus the obligatory cold showers before and after
0900 Personal Trainer session (60 mins) – Upper body: Bench press,
1005 Sauna (15 mins) plus the obligatory cold showers before and after

28 December 2023

0705 Treadmill (30 mins)
0740 Sauna (10 mins) plus the obligatory cold showers before and after
0800 Personal Trainer session (60 mins) – Legs: Barbell squat, weighted lunges, hyperextensions, leg curl, leg press, rowing machine
0905 Sauna (18 mins) plus the obligatory cold showers before and after

27 December 2023

1635 Treadmill (55 mins)
1730 Sauna (15 mins) plus the obligatory cold showers before, during and after

24 December 2023

0900 Treadmill (55 mins)
1000 Sauna (15 mins) plus the obligatory cold showers before and after

23 December 2023

0900 ParkRun (5K) #8, Stanley Park, Blackpool
PERSONAL BEST (4 mins 15 secs faster than previous PB)

22 December 2023

0730 Treadmill (30 mins)
0800 Personal Trainer session (60 mins) – Pull Day: Barbell Row,  low seated cable row, assisted pull-up, lat pull down, trap pull
0910 Sauna (15 mins) plus the obligatory cold showers before and after

21 December 2023

1000 Personal Trainer session (60 mins) – Leg Day: Barbell squats 42.5kg x10, dumbbell lunges 12.5kg x80, leg press 60kg, hyperextensions, seated leg curl
1110 Sauna (15 mins) plus the obligatory cold showers before and after

20 December 2023

0710 Treadmill (65 mins)
0820 Sauna (15 mins) plus the obligatory cold showers before and after

19 December 2023

0700 JD Burn class (with Matty the PT) (30 mins)
0735 JD Abs class (with Matty the PT) (20 mins)
0800 Treadmill (45 mins)
0855 Sauna (15 mins) plus the obligatory cold showers before and after
1000 Personal Trainer session (60 mins) – Push Day: bench press, machine chest press, dumbbell fly, shoulder press, lateral raise, tricep extension, tricep overhead, press-ups
1105 Sauna (15 mins) plus the obligatory cold showers before, during and after

18 December 2023

0725 Treadmill (55 mins)
0825 Sauna (15 mins) plus the obligatory cold showers before, during and after

17 December 2023

1540 Treadmill (50 mins)
1635 Sauna (15 mins) plus the obligatory cold showers before and after

16 December 2023

0900 ParkRun (5K) #7, Stanley Park, Blackpool
PERSONAL BEST (2 mins 56 secs faster than previous PB)

15 December 2023

0700 JD Burn class (with Matty the PT) (30 mins)
0735 JD Abs class (with Matty the PT) (20 mins)
0800 Treadmill (45 mins)
0850 Sauna (15 mins) plus the obligatory cold showers before and after
1000 Personal Trainer session (60 mins) – Pull Day: Barbell Row, band-assisted Pull-Ups, low seated cable row, lat pull down, trap pull down, seated weight twist and ab crunch
1105 Sauna (15 mins) plus the obligatory cold showers before and after

14 December 2023

0740 Treadmill (55 mins)
0840 Sauna (18 mins) plus the obligatory cold showers before and after
1100 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs

13 December 2023

0835 Treadmill session (48 mins)
0930 Sauna (10 mins) plus the obligatory cold showers before and after
1230 Gait Analysis at Run Preston
1650 Treadmill session (55 mins)
1750 Sauna (12 mins) plus the obligatory cold showers before and after

12 December 2023

0810 Treadmill session (40 mins)
0855 Sauna (20 mins) plus the obligatory cold showers before and after
1400 Personal Trainer session (60 mins) – Leg Day: Barbell squats, dumbbell lunges, leg press, hyperextension, leg curl, practice rdl, stair climber and core (leg raise and flutter kicks)
1505 Sauna (20 mins) plus the obligatory cold showers before and after

11 December 2023

0755 Treadmill (35 mins)
0835 Sauna (22 mins) plus the obligatory cold showers before, during and after
1730 Personal Trainer session (60 mins) – Push Day: flat bench press 40kg x10, incline dumbbell bench 8kg x10 superset with press up x5, shoulder press superset with chest press x10, tricep dip x seated dumbbell press, skull crushers, stretches
1835 Sauna (20 mins) plus the obligatory cold showers before and after

10 December 2023

1640 Treadmill (20 mins)
1700 Bike (20 mins)
1725 Sauna (25 mins) plus the obligatory cold showers before and after

9 December 2023

0900 ParkRun (5K) #7, Stanley Park, Blackpool
Resting the calf a bit longer

8 December 2023

0700 JD Burn class (with Matty the PT) (30 mins)
0735 JD Abs class (with Matty the PT) (20 mins)
0805 Treadmill (20 mins)
0830 Sauna (28 mins) plus the obligatory cold showers before and after

7 December 2023

0740 Treadmill session (60 mins)
0845 Sauna (20 mins) plus the obligatory cold showers before and after
1400 Personal Trainer session (60 mins) – Pull Day: Barbell row, assisted pull-ups, low seated cable row, lat pull down, cable trap pull, bicep curls
1505 Sauna (20 mins) plus the obligatory cold showers before and after

6 December 2023

0755 Treadmill session (65 mins)
0900 Sauna (20 mins) plus the obligatory cold showers before and after

5 December 2023

1000 Personal Trainer session (60 mins) – Leg Day: Barbell Squat, Weighted Lunges, Leg Extensions (pyramid set), Leg Curls, Hyperextensions, Core (flutter kicks and leg raises)
1105 Sauna (22 mins) plus the obligatory cold showers before, during and after

4 December 2023

0755 Treadmill (25 mins)
0825 Sauna (30 mins) plus the obligatory cold showers before and after
1530 Personal Trainer session (60 mins) – Push Day: press-ups, bench press, chest press, military press, shoulder press, trx tricep dip, tricep kick backs (Superset), core (flutter kicks, leg raise)
1635 Sauna (30 mins) plus the obligatory cold showers before, during (x2) and after

3 December 2023

1620 Treadmill (55 mins)
1720 Sauna (25mins) plus the obligatory cold showers before, during and after

2 December 2023

0900 ParkRun (5K) #7, Stanley Park, Blackpool
Resting the calf a bit longer

1 December 2023

0700 JD Burn class (with Matty the PT) (30 mins) – SkiERG, Leg Raise, Clean & Press, Dumbbell Shoulder Press, Weighted Squat, Weighted Step-Up, Ball Slam
0745 Treadmill (20 mins)
0830 Sauna (25 mins) plus the obligatory cold showers before, during and after

30 November 2023

0845 Sauna (20 mins) plus the obligatory cold showers before and after
1100 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1430 Personal Trainer session (60 mins) – Pull Day: Barbell Row, TRX Row Superset, Seated Machine Row, Lat Pull Down (pyramid set), Dumbbell Fly, Bicep Curl Machine (amrap), Core
1535 Sauna (30 mins) plus the obligatory cold showers before, during and after

29 November 2023

0830 Sauna (20 mins) plus the obligatory cold showers before and after

28 November 2023

0830 Sauna (30 mins) plus the obligatory cold showers before, during and after
1700 Personal Trainer session (60 mins) – Leg Day: Barbell Squat, dumbbell lunges, hyperextensions, leg curl, core exercises
1805 Sauna (25 mins) plus the obligatory cold showers before and after

27 November 2023

0830 Sauna (20 mins) plus the obligatory cold showers before and after
1700 Personal Trainer session (60 mins) – Push Day: Press-ups, bench press, dumbbell bench press, shoulder press, dumbbell fly, tricep pull down
1810 Sauna (30 mins) plus the obligatory cold showers before, during and after

26 November 2023

1640 Treadmill (45 mins)
1730 Sauna (18 mins) plus the obligatory cold showers before and after

25 November 2023

0900 ParkRun (5K) #6, Stanley Park, Blackpool

24 November 2023

0700 JD Burn class (with Matty the PT) (30 mins) – SkiERG, Ball Slam, Dumbbell Clean & Press, Mountain Climbers, Step Ups, Squats, Wall Sit
0740 Treadmill (45 mins)
Showers and Sauna closed for maintenance

23 November 2023

22 November 2023

0845 Treadmill (30 mins)
0920 Sauna (15 mins) plus the obligatory cold showers before and after
Still “treading” carefully due to calf strain

21 November 2023

0845 Treadmill (30 mins)
0920 Sauna (15 mins) plus the obligatory cold showers before, during and after
1630 Personal Trainer session (60 mins) – Lower body: barbell squat, Bulgarian split squat, extended split squat, leg extensions, leg curl, hyperextensions, core exercises
1735 Sauna (15 mins) plus the obligatory cold showers before and after
Still “treading” carefully due to calf strain

20 November 2023

0830 Treadmill (21 mins)
0930 Sauna (15 mins) plus the obligatory cold showers before and after
1610 Treadmill (2 mins)
1620 Sauna (15 mins) plus the obligatory cold showers before and after
Still “treading” carefully due to calf strain

19 November 2023

1610 Treadmill (16 mins)
1630 Sauna (15 mins) plus the obligatory cold showers before and after
Still “treading” carefully due to calf strain

18 November 2023

0900 ParkRun (5K) #5, Stanley Park, Blackpool
PERSONAL BEST (minus 1 min 54 secs)

17 November 2023

0700 JD Burn class (with Matty the PT) (35 mins) – SkiERG, Dumbbell Clean & Press, Bicep Curls, Situps/ Crunches, Weighted Step Ups, Ball Slam, Wall Sit
0750 Treadmill (62 mins)
0855 Sauna (15 mins) plus the obligatory cold showers before and after

16 November 2023

0805 Treadmill (55 mins)
0905 Sauna (15 mins) plus the obligatory cold showers before and after
1130 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1730 Personal Trainer session (60 mins) – Upper body: press-ups, bench press, TRX row, assisted pull ups, lat pull down, bicep curls, stretches
1835 Sauna (15 mins) plus the obligatory cold showers before and after

15 November 2023

0805 Treadmill (55 mins)
0905 Sauna (15 mins) plus the obligatory cold showers before and after

14 November 2023

0805 Treadmill (80 mins)
0935 Sauna (20 mins) plus the obligatory cold showers before, during and after
1700 Personal Trainer session (60 mins) – Lower body: barbell squat, Bulgarian split squat, extended split squat, leg extensions, leg curl, hyperextensions, core exercises
1805 Sauna (15 mins) plus the obligatory cold showers before and after

13 November 2023

0730 Treadmill (96 mins)
0910 Sauna (15 mins) plus the obligatory cold showers before and after

12 November 2023

1605 Treadmill (96 mins)
1745 Sauna (15 mins) plus the obligatory cold showers before and after

11 November 2023

0900 ParkRun (5K) #4, Stanley Park, Blackpool

10 November 2023

0750 Treadmill (60 mins)
0855 Sauna (25 mins) plus the obligatory cold showers before and after

9 November 2023

Morning – Treadmill – Cancelled, due to calf strain
1700 Personal Trainer session (60 mins) – Upper body: press-ups/SkiERG superset, bench press, TRX row, cable row, lat pull down, shoulder press, bicep curls, core exercises
1805 Sauna (20 mins) plus the obligatory cold showers before and after

8 November 2023

Morning – Treadmill – Cancelled, due to calf strain

7 November 2023

0750 Treadmill (46 mins)
0845 Sauna (15 mins) plus the obligatory cold showers before and after
1645 Personal Trainer session (60 mins) – Lower body (barbell squat, Romanian deadlift, weighted lunges, prowler push, leg extensions, calf stretches)
1750 Sauna (15 mins) plus the obligatory cold showers before and after
Calf strain (right leg) during prowler push (4th rep)

6 November 2023

0745 Treadmill (92 mins)
0920 Sauna (15 mins) plus the obligatory cold showers before and after

5 November 2023

1630 Treadmill (95 mins)
1810 Sauna (15 mins) plus the obligatory cold showers before and after

3 November 2023

0750 Treadmill (60 mins)
0855 Sauna (15 mins) plus the obligatory cold showers before and after

2 November 2023

0835 Treadmill (62 mins)
0940 Sauna (10 mins) plus the obligatory cold showers before and after πŸ™‚
1130 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1600 Personal Trainer session (60 mins) – Upper body: press ups, TRX row, assisted pull ups, seated shoulder press, bench press, bicep curls
1705 Sauna (15 mins) plus the obligatory cold showers before and after πŸ™‚

1 November 2023

1700 Treadmill (95 mins)
1840 Sauna (15 mins) plus the obligatory cold showers before and after

31 October 2023

1600 Personal Trainer session (60 mins) – Lower body (dumbbell walking lunges, goblet squats, deadlift, leg extensions, seated calf press, core exercises)
1705 Sauna (20 mins) plus the obligatory cold showers before and after πŸ™‚

30 October 2023

1640 Treadmill (92 mins)
1830 Sauna (15 mins) plus the obligatory cold showers before and after

29 October 2023

1605 Treadmill (92 mins)
1745 Sauna (15 mins) plus the obligatory cold showers before, during and after

28 October 2023

0900 ParkRun (5K) #3, Stanley Park, Blackpool
PERSONAL BEST (minus 1 min 31 secs)

27 October 2023

1730 Personal Trainer session (60 mins) – Upper body (press-ups, SkiErg, shoulder press, TRX row, assisted pull ups, chest press, lat pull down, bicep curls)
1845 Sauna (20 mins) plus the obligatory cold showers before and after πŸ™‚

26 October 2023

1640 Treadmill (75 mins)
1800 Sauna (15 mins) plus the obligatory cold showers before, during and after

25 October 2023

1605 Treadmill (60 mins)
1715 Sauna (15 mins) plus the obligatory cold showers before, during and after

24 October 2023

1600 Personal Trainer session (60 mins) – Lower body (dumbbell walking lunge, SkiErg, goblet squats, kettlebell pull-ups, sled push, leg extensions, core exercises)
1710 Sauna (15 mins) plus the obligatory cold showers before and after πŸ™‚

23 October 2023

1605 Treadmill (90 mins)
1745 Sauna (15 mins) plus the obligatory cold showers before and after

22 October 2023

1625 Treadmill (90 mins)
1800 Sauna (20 mins) plus the obligatory cold showers before and after

21 October 2023

0900 ParkRun (5K) #2, Stanley Park, Blackpool
PERSONAL BEST (minus 2 mins 28 secs)

20 October 2023

1605 Treadmill (75 mins)
1730 Sauna (15 mins) plus the obligatory cold showers before, during and after

19 October 2023

1130 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1635 Treadmill (20 mins)
1700 Personal Trainer session (60 mins) – Upper body: press ups, shoulder press, TRX row, chest press, assisted pull ups, planks, etc
1815 Treadmill (10 mins)
1840 Sauna (20 mins) plus the obligatory cold showers before and after πŸ™‚

18 October 2023

1650 Treadmill (85 mins)
1825 Sauna (15 mins) plus the obligatory cold showers before and after

17 October 2023

1700 Personal Trainer session (60 mins) – Lower body
1805 Sauna (20 mins) plus the obligatory cold showers before and after πŸ™‚

16 October 2023

1605 Treadmill (80 mins)
1730 Sauna (10 mins) plus the obligatory cold showers before and after

15 October 2023

1610 Treadmill (70 mins)
1725 Sauna (15 mins) plus the obligatory cold showers before and after

14 October 2023

0900 ParkRun (5K) #1 – Stanley Park, Blackpool

13 October 2023

1635 Treadmill (60 mins)
1740 Sauna (15 mins) plus the obligatory cold showers before, during and after

12 October 2023

1700 Personal Trainer session (60 mins) – Upper body: press ups, TRX row, bicep curls, shoulder press, chest press, half crunches, etc
1805 Sauna (20 mins) plus the obligatory cold showers before, during and after πŸ™‚

11 October 2023

1540 Treadmill (60 mins)
1645 Sauna (15 mins) plus the obligatory cold showers before, during and after πŸ™‚

10 October 2023

1530 Personal Trainer session (60 mins) – Lower body
1630 Sauna (15 mins) plus the obligatory cold showers before, during and after πŸ™‚

9 October 2023

1630 Treadmill (60 mins)
1735 Sauna (20 mins)

8 October 2023

1620 Treadmill (60 mins)
1725 Sauna (15 mins)

6 October 2023

1210 Treadmill (60 mins)
1315 Sauna (10 mins)

5 October 2023

1030 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1700 Personal Trainer session (60 mins)
1805 Sauna (15 mins)

3 October 2023

1600 Personal Trainer session (60 mins)
1710 Sauna (15 mins)

2 October 2023

1615 Treadmill (60 mins)
1720 Sauna (15 mins)

1 October 2023

1705 Treadmill (60 mins)
1810 Sauna (15 mins)

30 September 2023

0715 Treadmill (60 mins) at JD Gym, Derby
0820 Sauna (15 mins)

27 September 2023

1515 Treadmill (60 mins)
1620 Sauna (15 mins)

26 September 2023

1600 Personal Trainer session (60 mins)
1710 Sauna (15 mins)

25 September 2023

1615 Treadmill (60 mins)
1725 Sauna (20 mins)

24 September 2023

1650 Treadmill (60 mins)
1755 Sauna (15 mins)

22 September 2023

1230 Sports Physio session (60 mins) – Deep tissue: legs (calves, quads, hamstrings)

21 September 2023

0900 Treadmill (60 mins)
1005 Sauna (15 mins)
1700 Personal Trainer session (60 mins)

19 September 2023

1600 Personal Trainer session (60 mins)
1705 Sauna (15 mins)

18 September 2023

1640 Treadmill (60 mins)
1745 Sauna (10 mins)

17 September 2023

1800 Treadmill (60 mins)
1905 Sauna (15 mins)

15 September 2023

0815 Personal Trainer session (60 mins)
0920 Sauna (20 mins)

14 September 2023

0835 Treadmill (60 mins)
0940 Sauna (15 mins)

13 September 2023

1400 Personal Trainer session (60 mins)
1500 Sauna (10 mins)

11 September 2023

1400 Personal Trainer session (60 mins)
1500 Sauna (15 mins)
1740 Treadmill (60 mins)
1845 Sauna (15 mins)

10 September 2023

1455 Treadmill (60 mins)
1600 Sauna (15 mins)

8 September 2023

1350 Treadmill (60 mins)
1455 Sauna (15 mins)

7 September 2023

1420 Treadmill (60 mins)

6 September 2023

1900 Meet with Matty Schmid, Personal Trainer, to talk through progress, goals and a taster session

5 September 2023

1545 Walk around JD Gym and sign-up

24 August 2023

Starting pre-gym steps. Increasing daily walking to boost mobility ahead of joining the Gym in September. Starting with 4000 steps on day 1, then 5000 steps on day 2 and up to minimum of 10000 steps from day 3. 132000 steps over 14 days. Averaging over 9400 steps per day. A huge improvement from my previous sedentary lifestyle

Share this post