Training Log

On the 5th September 2023 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 Massage sessions with Andy Tamaddon of Muscleworks Therapy and Stuart the Physiotherapist of Ashfield Physiotherapy. Plus, just for good measure, haircuts, tanning sessions, etc. As well as my regular personal training sessions with Matty, there are also guest personal trainers Emily and Brandon!

22 June 2024

0900 ParkRun, Stanley Park, Blackpool

21 June 2024

1730 Personal Trainer session [JD] (60 mins) – BODY BUILDING/STRENGTH TRAINING: Treadmill (warm-up), deadlift (6 sets 5 reps), lateral raise, tricep cable pushdown, core (crunches, leg raise, 4 minute plank)
1835 Sauna [JD] (15 mins)
2200 Bone Matrix Bicep Curls (3 sets of 10x10x10 reps) [HOME] (6 mins)

20 June 2024

1000 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1145 Personal Trainer session [RH] (60 mins) – LEG DAY: Treadmill (warm-up), Barbell squat (60kg), kettlebell lunges, leg press, leg curl, hyperextensions, abdominal crunch

19 June 2024

2100 Rowing machine [JD] (24 mins)
2125 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (5 mins)
2132 Sauna [JD] (10 mins)

18 June 2024

1100 Personal Trainer session [RH] (60 mins) – PULL DAY: Barbell row, low seated cable pull, face pulls

1210 2KM Run, with Matt [RH]
2105 Rowing machine [JD] (19 mins)
2125 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (5 mins)
2130 Sauna [JD] (15 mins)

17 June 2024

0830 Treadmill [JD] (60 mins)
0935 Sauna [JD] (15 mins)
1600 Personal Trainer session [JD] (60 mins) – PUSH DAY: Bench press, chest press, chest fly, dumbbell shoulder press, cable tricep extension, tricep curl
2055 Rowing machine [JD] (25 mins)
2125 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (5 mins)
2130 Sauna [JD] (10 mins)

16 June 2024

1900 Rowing machine [JD] (20 mins)
1922 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (5 mins)
1930 Sauna [JD] (10 mins)

15 June 2024

0900 ParkRun, Stanley Park, Blackpool – PERSONAL BEST 28mins 56secs (time improved by 42secs)

14 June 2024

0935 Treadmill [JD] (30 mins)
1010 Sauna [JD] (10 mins)
1100 Personal Trainer session [RH] (60 mins) – BODY BUILDING/STRENGTH TRAINING: Deadlift, tricep/bicep cable, bicep curls
2100 Rowing machine [JD] (25 mins)
2126 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (5 mins)
2135 Sauna [JD] (10 mins)

13 June 2024

0700 JD Burn and JD Abs [JD] (60 mins)
0755 Treadmill [JD] (45 mins)
0855 Sauna [JD] (20 mins)
1800 Personal Trainer session [RH] (60 mins) – LEG DAY:

12 June 2024

2100 Rowing machine [JD] (24 mins)
2125 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (5 mins)
2130 Sauna [JD] (15 mins)

11 June 2024

1630 Personal Trainer session [JD] (60 mins) – PULL DAY:
1735 Sauna [JD] (15 mins)
2055 Rowing machine [JD] (25 mins)
2125 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (5 mins)
2135 Sauna [JD] (10 mins)

10 June 2024

1600 Personal Trainer session [JD] (60 mins) – PUSH DAY:
1705 Sauna [JD] (15 mins)
2055 Rowing machine [JD] (25 mins)
2122 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (5 mins)
2130 Sauna [JD] (15 mins)

9 June 2024

1905 Rowing machine [JD] (20 mins)
1925 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (5 mins)
1935 Sauna [JD] (10 mins)

8 June 2024

0900 ParkRun, Stanley Park, Blackpool – PERSONAL BEST 29mins 38secs (time improved by 1min 20secs)

7 June 2024

0825 Treadmill [JD] (45 mins)
0915 Sauna [JD] (20 mins)
1530 Personal Trainer session [JD] (60 mins) – BODY BUILDING/STRENGTH TRAINING: Deadlift, assisted pull-ups, cables
1635 Sauna [JD] (20 mins)
1715 Sunbed @ TannersFY5 (12 mins)
2055 Rowing machine [JD] (25 mins)
2125 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (5 mins)
2130 Sauna [JD] (20 mins)

6 June 2024

0700 JD Burn and JD Abs [JD] (60 mins)
0755 Chest Press and Bicep Curl Machine superset (7 mins)
0803 Treadmill [JD] (46 mins)
0850 Sauna [JD] (20 mins)
1000 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs

5 June 2024

1100 Personal Trainer session [RH] (60 mins) – LEG DAY: Stair climber (warm-up), barbell squat, weighted lunges, leg curl, hyperextensions
2055 Rowing machine [JD] (25 mins)
2120 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (5 mins)
2130 Sauna [JD] (15 mins)

4 June 2024

1430 Personal Trainer session [JD] (60 mins) – PULL DAY: Treadmill (warm-up), trx row, barbell row, seated cable row, assisted pull-ups, seated high row, machine biceps curls
1535 Sauna [JD] (15 mins)
2050 Rowing machine [JD] (25 mins)
2120 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (5 mins)
2130 Sauna [JD] (15 mins)

3 June 2024

1600 Personal Trainer session [JD] (60 mins) – PUSH DAY: Treadmill (warm-up), bench press, chest press, seated dumbbell shoulder press, chest fly, cables
1705 Sauna [JD] (15 mins)
2055 Rowing machine [JD] (25 mins)
2125 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (5 mins)
2135 Sauna [JD] (10 mins)

1 June 2024

0900 ParkRun, Stanley Park, Blackpool – 31mins 21secs

31 May 2024

0700 JD Burn and JD Abs [JD] (60 mins)
0800 Treadmill [JD] (50 mins)
0850 Sauna [JD] (20 mins)
1030 Haircut @ Parlour Mens Grooming, Kirkham
1145 Personal Trainer session [JD] (60 mins) – BODY BUILDING/STRENGTH DAY: Deadlift, tricep cable pull, overhead pull, machine bicep curls
2055 Rowing machine [JD] (25 mins)
2125 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (5 mins)
2130 Sauna [JD] (15 mins)

30 May 2024

1000 Personal Trainer session [JD] (60 mins) – LEG DAY: Treadmill (warm-up), Barbell squat, Weighted lunges, hyperextensions, leg curl, leg extensions, calf extensions, stretches
1105 Sauna [JD] (?? mins)
1135 Sunbed @ TannersFY5 (12 mins)

29 May 2024

1100 Personal Trainer session [RH] (60 mins) – PULL DAY: Treadmill (warm-up), barbell underhand row, seated cable row, assisted pull-ups, lat pull down, face pulls, SkiErg/bicep curls pyramid superset 30/40/50/60 secs
2245 Bone Matrix Bicep Curls (3 sets of 10x10x10 reps) [HOME]

28 May 2024

1600 Personal Trainer session [JD] (60 mins) – PUSH DAY: Treadmill (warm-up), bench press, chest press, seated dumbbell chest fly, shoulder press, tricep dips
2055 Rowing machine [JD] (25 mins)
2125 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (5 mins)
2135 Sauna [JD] (10 mins)

27 May 2024

1242 Treadmill [JD] (75 mins)
1400 Sauna [JD] (15 mins)
1855 Rowing machine [JD] (25 mins)
1920 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps), Tricep dips (2 sets of 10) [JD] (8 mins)
1935 Sauna [JD] (10 mins)

26 May 2024

1100 Plank [HOME] – 3 mins 3 secs
1250 Treadmill [JD] (50 mins)
1340 Sauna [JD] (15 mins)
1415 Sunbed @ TannersFY5 (12 mins)
1855 Rowing machine [JD] (25 mins)
1920 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps), Tricep dips (2 sets of 10) [JD] (8 mins)
1930 Sauna [JD] (10 mins)

25 May 2024

0900 ParkRun, Stanley Park, Blackpool – PERSONAL BEST 30mins 58secs (time improved by 42 secs)
1905 Rowing machine [JD] (15 mins)
1920 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps), Tricep dips (2 sets of 10) [JD] (8 mins)
1930 Sauna [JD] (15 mins)

24 May 2024

0700 JD Burn and JD Abs [JD] (60 mins)
0800 Treadmill [JD] (45 mins)
0850 Sauna [JD] (20 mins)
1100 Personal Trainer session [JD] (60 mins) – BODY BUILDING/STRENGTH DAY: T-Bar, Shoulder Press, Seated Cable Row, Cable Bicep Curl
2015 Rowing machine [JD] (25 mins)
2045 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps), Tricep dips (2 sets of 10) [JD] (8 mins)
2055 Treadmill cooldown (5 mins)
2105 Sauna [JD] (15 mins)

23 May 2024

1000 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1200 Personal Trainer session [JD] (60 mins) – LEG DAY: Barbell Row, Leg Press, Hyperextensions, Leg Curl
1305 Sauna [JD] (15 mins)

22 May 2024

0900 Personal Trainer session [RH] (60 mins) – PULL DAY:
1635 Sun Shower @ TannersFY5 (12 mins)
2105 Rowing machine [JD] (20 mins)
2125 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (6 mins)
2120 Sauna [JD] (10 mins)

21 May 2024

1600 Personal Trainer session (Matt returns from holiday) [JD] (60 mins) – PUSH DAY:
1705 Sauna [JD] (15 mins)

19 May 2024

1902 Rowing Machine [JD] (25 mins)
1928 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [JD] (5 mins)
1935 Sauna [JD] (10 mins)

17 May 2024

1030 Haircut @ Parlour Male Grooming, Kirkham
1105 Rowing Machine [RH] (12 mins)
1120 Bone Matrix Bicep Curls (2 sets of 10x10x10 reps) [RH] (6 mins)
1130 Sauna, etc [RH] (30 mins)

16 May 2024

1600 Training Session [JD] (45 mins) – LEG DAY: Treadmill (warm-up), barbell squat 10x40kg 2x10x50kg 10x55kg, Weighted lunges/skierg superset (30 lunges/10 cals x2, 40 lunges/10 cals x1), leg curl (3×12), hyperextensions (3×15)
1650 Sauna [JD] (20 mins)
1740 Sunbed @ TannersFY5 (12 mins)

15 May 2024

0900 Personal Trainer session with Emily [JD] (60 mins) – PULL DAY: Treadmill (warm-up), Seated pull 2 x 25 (warm-up), Seated cable pull 3×8/10, Lat pull down 3×10, Barbell Rows 2×10 overhand 2×10 overhand, Deads (focusing on technique), dumbbell bicep curl
1005 Sauna [JD] (20 mins)
2109 Rowing Machine [JD] (17 mins)
2127 Bone Matrix Bicep Curls [JD] (6 mins) – 2 sets of 10x10x10 reps
2135 Sauna [JD] (10 mins)

14 May 2024

0930 Personal Trainer session with Emily [JD] (60 mins) – PUSH DAY: Treadmill (warm-up), Bench bar only x 25 (warm-up), Bench press 3×10, seated dumbbell shoulder press 3×10, Overhead extensions (alt single arm and 2 handed) 3×12, Skull crush 3×10, Lateral raises 3×12
1040 Sauna [JD] (15 mins)
1110 Sunbed @ TannersFY5 (12 mins)
2005 Rowing Machine [JD] (25 mins)
2030 Bone Matrix Bicep Curls [JD] (6 mins) – 2 sets of 10x10x10 reps
2040 Sauna [JD] (15 mins)

13 May 2024

1250 Treadmill [JD] (50 mins)
2030 Rowing Machine [JD] (25 mins)
2100 Bone Matrix Bicep Curls [JD] (5 mins) – 2 sets of 10x10x10 reps
2110 Sauna [JD] (15 mins)

12 May 2024

1230 Treadmill [JD] (55 mins)
1900 Rowing Machine [JD] (21 mins)
1922 Bone Matrix Bicep Curls [JD] (5 mins) – 3 sets of 10x10x10 reps
1930 Sauna [JD] (15 mins)

11 May 2024

0900 ParkRun, Stanley Park, Blackpool – PERSONAL BEST 31mins 40secs (time improved by 2 mins 38 secs)

10 May 2024

0700 JD Burn and JD Abs [JD] (60 mins)
1515 Personal Trainer session [JD] (60 mins) – BODY BUILDING/STRENGTH DAY:
1620 Sauna [JD] (20 mins)
1655 Sunbed @ TannersFY5 (12 mins)

9 May 2024

1000 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1115 Personal Trainer session [JD] (60 mins) – LEG DAY: Treadmill (warm-up), barbell squat, prowler/lunges superset, hyperextensions, leg curl, leg extension, core (crunches, flutter kicks)
1220 Sauna [JD] (15 mins)
2025 Treadmill/Rowing Machine/Bone Matrix [JD] (40 mins)
2115 Sauna [JD] (15 mins)

8 May 2024

0845 Personal Trainer session [RH] (60 mins) – PULL DAY: Barbell row, seated cable row, high row, lat pull down, cable bicep curls, face pulls
1555 Rowing machine [JD] (24 mins)
1620 Bone Matrix Bicep Curls [JD] (6 mins) – 3 sets of 10x10x10 reps
1630 Sauna (15 mins)

7 May 2024

1630 Personal Trainer session [JD] (60 mins) – PUSH DAY: Treadmill (warm-up), bench press, chest press, SkiErg/Press-Up superset (10/12/15), seated dumbbell shoulder press, tricep dips/dumbbell lat raise
1745 Sauna [JD] (15 mins)
1815 Sunbed @ TannersFY5 (12 mins)
2045 Rowing machine [JD] (23 mins)
2110 Bone Matrix Bicep Curls [JD] (6 mins) – 2 sets of 10x10x10 reps
2120 Sauna [JD] (10 mins)

5 May 2024

1115 Rowing machine [JD] (25 mins)
1145 Bone Matrix Bicep Curls [JD] (6 mins) – 2 sets of 10x10x10 reps
1155 Sauna [JD] (15 mins)
1230 Sunbed @ TannersFY5 (12 mins)

4 May 2024

0900 Return to ParkRun, Stanley Park, Blackpool – PERSONAL BEST 34mins 27secs (time improved by 6 mins 58 secs)
1840 Rowing machine [JD] (24 mins)
1905 Bone Matrix Bicep Curls [JD] (6 mins) – 2 sets of 10x10x10 reps
1915 Sauna [JD] (15 mins)

3 May 2024

0700 JD Burn and JD Abs [JD] (60 mins)
0800 Treadmill [JD] (52 mins)
0900 Sauna [JD] (20 mins)
1100 Personal Trainer session [JD] (60 mins) – BODY BUILDING/STRENGTH DAY: Bike (warm-up), shoulder press, flat chest press, seated cable pull, cable bicep curl, cable tricep pulldown, face pull, seated cable fly
2045 Rowing machine [JD] (24 mins)
2110 Bone Matrix Bicep Curls [JD] (10 mins) – 2 sets of 10x10x10 reps
2125 Sauna [JD] (15 mins)

2 May 2024

1600 Personal Trainer session [JD] (60 mins) – LEG DAY: Treadmill (warm-up), Barbell squat 60kg, weighted lunges, SkiErg/Ball Slam superset, hamstring curl, hyperextensions, core (crunches, flutter kicks, plank)
1705 Sauna [JD] (15 mins)
1740 Sunbed @TannersFY5 (15 mins)

1 May 2024

1100 Personal Trainer session [RH] (60 mins) – PULL DAY:
2100 Rowing machine / Treadmill [JD] (23 mins)
2130 Sauna (15 mins)

30 April 2024

1430 Personal Trainer session [JD] (60 mins) – PUSH DAY: Bike (warm-up), bench press, etc
2100 Rowing machine [JD] (23 mins)
2130 Sauna (15 mins)

29 April 2024

0020 Rowing machine [Hilton, Cobham] (25 mins)
0045 Bone Matrix Bicep Curls (4 sets, 10 reps)
0855 Rowing machine [Hilton, Cobham] (12 mins)
0910 Treadmill (10 mins)
0920 Bone Matrix Bicep Curls (3 sets, 10 reps)
2115 Rowing machine [JD] (15 mins)
2135 Sauna [JD] (10 mins)

28 April 2024

0755 Rowing machine [Hilton, Cobham] (24 mins)
1800 Rowing machine [Hilton, Cobham] (12 mins)
1815 Bone Matrix Bicep Curls (4 sets, 10 reps)

26 April 2024

1455 Rowing machine [Hilton, Cobham] (24 mins)

25 April 2024

1000 Personal Trainer session [JD] (60 mins) – BODY BUILDING/STRENGTH DAY:
1105 Sauna [JD]
1130 Sunbed @ TannersFY5 (12 mins)
2300 Rowing machine [Hilton, Cobham] (24 mins)

24 April 2024

1000 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1345 Haircut at Parlour Male Grooming, Kirkham
1430 Personal Trainer session [RH] (60 mins) – LEG DAY: Treadmill (warm-up), barbell squat, leg press, dumbbell lunges, hyperextensions/wall sit superset, abdominal crunch
2050 Rowing machine [JD] (23 mins)
2115 Sauna [JD] (15 mins)

23 April 2024

0900 Personal Trainer session [RH] (60 mins) – PULL DAY: Rowing machine (warm-up), barbell row, seated cable row, bicep curls…
2020 Sunbed @ TannersFY5 (12 mins)
2045 Rowing machine [JD] (23 mins)
2115 Sauna [JD] (20 mins)

22 April 2024

1600 Personal Trainer session [JD] (60 mins) – PUSH DAY: Bike (warm-up), bench press, dumbbell chest fly, SkiErg/Press-ups superset, dumbbell shoulder press, dumbbell lateral raise, core (crunches, flutter kicks, 2 minute plank)
1705 Sauna [JD] (20 mins)

21 April 2024

1315 Treadmill [JD] (47 mins)
1405 Sauna [JD] (15 mins)
1900 Rowing machine [JD] (23 mins)
1930 Sauna [JD] (15 mins)

20 April 2024

1230 Treadmill [JD] (42 mins)
1315 Sauna [JD] (20 mins)
1410 Sun shower @ TannersFY5 (12 mins)
1900 Rowing machine [JD] (23 mins)
1930 Sauna [JD] (15 mins)

19 April 2024

0700 JD Burn and JD Abs [JD] (60 mins)
0800 Treadmill [JD] (32 mins)
0840 Sauna [JD] (20 mins)
2020 Rowing machine [JD] (24 mins)
2050 Sauna [JD] (20 mins)

18 April 2024

1000 Personal Trainer session [JD] (60 mins) – BODY BUILDING/STRENGTH DAY:
1105 Sauna [JD]
2110 Rowing Machine [JD] (24 mins)
2140 Sauna [JD] (15 mins)

17 April 2024

0900 Personal Trainer session [RH] (60 mins) – LEG DAY:
2100 Rowing Machine [JD] (23 mins)
2130 Sauna [JD]

16 April 2024

1630 Personal Trainer session [JD] (60 mins) – PULL DAY:
1735 Sauna [JD]
1810 Sunbed @ TannersFY5 (12 mins)

15 April 2024

1130 Personal Trainer session [JD] (60 mins) – PUSH DAY:
1235 Sauna [JD]
1930 Rowing machine [JD] (23 mins)
2000 Sauna [JD]

14 April 2024

1120 Rowing Machine [JD] (23 mins)
1855 Treadmill [JD] (24 mins)
1925 Sauna [JD] (15 mins)

13 April 2024

1355 Rowing machine [JD] (24 mins)
1425 Sauna [JD] (15 mins)
1500 Sunbed @ TannersFY5 (12 mins)
1850 Treadmill [JD] (33 mins)
1925 Sauna [JD] (20 mins)

12 April 2024

0700 JD Burn and JD Abs [JD] (60 mins)
0800 Treadmill [JD] (35 mins)
0840 Sauna [JD] (30 mins)
1630 Rowing machine [RH] (22 mins)
1700 Sauna, steam room, spa pool [RH]

11 April 2024

1000 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1115 Personal Trainer session [JD] (60 mins) – BODY BUILDING/STRENGTH DAY: Treadmill warm-up, Chest press, chest fly, cable crossover, pull ups, t bar row, seated row

10 April 2024

1530 Personal Trainer session [JD] (60 mins) – LEG DAY: Bike (warm-up), Barbell squat, Hack squat, Weighted lunges/SkiErg superset, Leg curl, Calf press, Abdominal Crunch
1635 Sauna [JD] (15 mins)
1720 Sunbed @ TannersFY5 (12 mins)
2040 Rowing machine [JD] (23 mins)
2115 Sauna [JD] (10 mins)

9 April 2024

1630 Personal Trainer session [JD] (60 mins) – PULL DAY: Bike (warm-up), Barbell Row/TRX Row superset, SkiErg/Kettlebell deadlift/ball slam superset, seated cable row, assisted pull-ups, kneeling lat pulldown, face pulls, bicep curls/hammer curls, core (Russian twists/situps/plank)
1735 Sauna [JD] (15 mins)
2035 Treadmill [JD] (52 mins)
2130 Sauna [JD] (10 mins)

8 April 2024

1330 Personal Trainer session [RH] (60 mins) – PUSH DAY: Bench press, chest press, shoulder press, cable crossovers, seated abdominal curl
1435 Sauna, steam room, spa pool [RH]
1910 Rowing machine [JD] (22 mins)
1945 Sauna [JD] (15 mins)

7 April 2024

1100 Rowing machine [RH] (22 mins)
1130 Sauna, steam room, spa pool [RH]
1300 Sunbed @ TannersFY5 (12 mins)
1845 Rowing machine [JD] (23 mins)
1915 Sauna [JD] (15 mins)

6 April 2024

1615 Rowing machine [RH] (22 mins)
1645 Sauna, spa pool, steam room [RH]

4 April 2024

1000 Personal Trainer session [JD] (60 mins) – BODY BUILDING/STRENGTH DAY: Bike (warm-up), chest press, seated row, lat pull down, raised press ups, tricep push down, face pulls
1105 Sauna [JD] (15 mins)
1145 Sunbed @ TannersFY5 (9 mins)

3 April 2024

0820 Rowing machine [RH] (22 mins)
0915 Sauna, Spa Pool [RH]
1000 Haircut at Parlour Male Grooming, Kirkham
1800 Personal Trainer session [JD] (60 mins) – LEG DAY: Bike (warmup), squat, prowler/weighted lunges superset, leg curl, kneeling leg curl, hack squat, core (leg raises/crunches)
1905 Sauna [JD]

2 April 2024

0745 Personal Trainer session [RH] (60 mins) – PULL DAY: Treadmill (warm-up), barbell row, assisted pull-ups/dead hangs, trx row, lat pull down, split bicep curls, SkiErg/kettlebell deadlifts, seated abdominal curl
1945 Rowing machine [JD] (23 mins)
2015 Sauna [JD] (15 mins)

1 April 2024

1430 Personal Trainer session [JD] (60 mins) – PUSH DAY: Treadmill (warm-up), bench press, chest press, SkiErg/Press-Up superset, shoulder press, machine lateral raise, tricep push down
1535 Sauna [JD] (15 mins)
1600 Sunbed @ TannersFY5 (9 mins)
1910 Rowing machine [JD] (23 mins)

31 March 2024

1620 Rowing machine [JD] (23 mins)
1720 Sauna [JD] (15 mins)

30 March 2024

1030 Rowing machine [RH] (22 mins)
1100 Sauna, steam room, spa pool [RH]
1850 Rowing machine [JD] (23 mins)
1920 Sauna [JD] (15 mins)

29 March 2024

1000 Personal Trainer session [RH] (60 mins) – PULL DAY: Treadmill (warm-up), Barbell row (12x40kg, 12x50kg, 10x55kg), seated cable row, lat pull down, seated row, assisted pull ups, SkiErg/kettlebell deadlift superset
1105 Sauna, steam room, spa pool [RH]
1250 Sunbed @ TannersFY5 (9 mins)
1845 RowErg (Rowing machine) [JD] (22 mins)
1925 Bicep curls
1935 Sauna [JD] (10 mins)

28 March 2024

1000 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1630 Personal Trainer session [JD] (60 mins) – LEG DAY: Barbell squat (40kg, 50kg, 52.5kg), prowler push/press up superset, weighted lunges, leg curl, leg extensions, hyperextensions

27 March 2024

1800 Personal Trainer session [JD] (60 mins) – PUSH DAY:
1905 Sauna [JD] (15 mins)

26 March 2024

*** ON HOLIDAY IN ANTALYA, TURKEY ***
0915 Training session (Hotel gym)
0945 Steam room, Sauna

25 March 2024

*** ON HOLIDAY IN ANTALYA, TURKEY ***
0920 Training session (Hotel gym)
0950 Steam room, Sauna

24 March 2024

*** ON HOLIDAY IN ANTALYA, TURKEY ***
0920 Training session (Hotel gym)
0950 Steam room, Sauna

1030 Turkish Bath/Massage

23 March 2024

*** ON HOLIDAY IN ANTALYA, TURKEY ***
0905 Training session (Hotel gym)
0040 Steam room, Sauna

22 March 2024

*** ON HOLIDAY IN ANTALYA, TURKEY ***
0925 Training session (Hotel gym)
1000 Steam room, Sauna

21 March 2024

*** ON HOLIDAY IN ANTALYA, TURKEY ***
1600 Training session (Hotel gym)
1630 Steam room, Sauna

20 March 2024

0730 Personal Trainer session [RH] (60 mins) – PULL DAY: Barbell row, seated row, face pull/bicep curl, TRX row/lat pull down, seated abdominal curl
0835 Sauna [RH]
0930 Haircut at Parlour Male Grooming, Kirkham

19 March 2024

1230 Personal Trainer session [RH] (60 mins) – LEG DAY:
1330 Sauna, steam room, spa pool [RH]
1450 Sunbed @ TannersFY5 (12 mins)
1950 Rowing machine [JD] (24 mins)
2020 Sauna [JD] (10 mins)

18 March 2024

1100 Personal Trainer session [RH] (60 mins) – PUSH DAY: Treadmill (warm-up), bench press, chest press, two arm standing cable fly, shoulder press, press-ups, tricep push down
1205 Sauna, steam room, spa pool [RH]
1325 Sunbed @ TannersFY5 (9 mins)
1935 Rowing machine [JD] (23 mins)
2010 Sauna [JD] (10 mins)

17 March 2024

1445 Rowing machine [JD] (23 mins)
1515 Sauna [JD] (15 mins)
1545 Sunbed @ TannersFY5 (9 mins)

16 March 2024

1515 Rowing machine [RH] (22 mins)
1545 Sauna, steam room, spa pool [RH]
1710 Sunbed @ TannersFY5 (9 mins)

15 March 2024

0700 JD Burn and JD Abs [JD] (60 mins)
0805 Sauna [JD] (10 mins)
1000 Personal Trainer session [JD] (60 mins) – BODY BUILDING/STRENGTH DAY: Treadmill (warm-up), chest press, seated low row, assisted pull-ups, cable chest fly, press-ups, lat pull down, bicep curl machine
1105 Sauna [JD] (10 mins)
1140 Sunbed @ TannersFY5 (9 mins)
1230 Stuart the Physio (for Knee) (30 mins)
1615 Rowing machine [RH] (22 mins)
1645 Sauna, steam room, spa pool [RH]

14 March 2024

1000 Personal Trainer session [JD] (60 mins) – LEG DAY: Treadmill (warm-up), Barbell squat, Ball slam/weighted lunges circuit, leg curl, hyperextensions, treadmill (cool-down)
1115 Sauna (15 mins) [JD]
1155 Sunbed @ TannersFY5 (9 mins)
1900 Rowing machine [JD] (23 mins)
1930 Sauna (10 mins) [JD]

13 March 2024

1000 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1510 Rowing machine [RH] (22 mins)
1535 Sauna, steam room, spa pool [RH]
1645 Sunbed @ TannersFY5 (9 mins)

12 March 2024

1300 Personal Trainer session [RH] (60 mins) – PULL DAY: Rowing machine (warm-up), Barbell row, seated low row, knee lat pull, face pull, band-assisted pull-ups, SkiErg/Kettlebell deadlift superset, bicep curls
1405 Sauna, steam room, spa pool [RH]
1945 RowErg (Rowing machine) [JD] (23 mins)
2020 Sauna (15 mins)

11 March 2024

1100 Personal Trainer session [RH] (60 mins) – PUSH DAY: Rowing machine (warm-up), bench press, chest press, SkiErg/press-up/air bike superset, two arm cable lateral raise, dumbbell lateral raise
1205 Sauna, steam room, spa pool [RH]
1340 Sunbed @ TannersFY5 (12 mins)
1835 RowErg (Rowing machine) [JD] (23 mins)
1910 Sauna (15 mins)

10 March 2024

1610 Treadmill [JD] (10 mins)
1630 RowErg (Rowing machine) [JD] (23 mins)
1710 Sauna (15 mins)

9 March 2024

0900 Personal Trainer session [RH] (60 mins) – BODY BUILDING/STRENGTH DAY: Rowing machine (warm-up), Incline Smith Machine, Chest Press, Seated Cable Row, Low Seated Row, Lat Pull Down, Shoulder Press, Cable Bicep Curl, Cable Tricep Pulldown
1005 Sauna, steam room, spa pool [RH]

8 March 2024

0700 JD Burn and JD Abs Classes [JD] (50 mins)
0800 Sauna (15 mins) plus the obligatory cold showers before and after
1650 Rowing machine [RH] (22 mins)
1720 Sauna, steam room, spa pool [RH]
1900 Sunbed @ TannersFY5 (12 mins)

7 March 2024

1000 Personal Trainer session [JD] (60 mins) – PULL DAY: Bike (warm-up), Barbell row, TRX row/band-assisted pull-ups superset, SkiErg/kettlebell deadlift/ball slam superset, seated cable row, knee lat pull, bicep curl machine
1105 Sauna (15 mins) plus the obligatory cold showers before and after
1805 Rowing machine [RH] (21 mins)
1900 Sauna, steam room, spa pool [RH]

6 March 2024

1415 Haircut @ Parlour Male Grooming, Kirkham
1445 Rowing machine [RH] (22 mins)
1515 Sauna, steam room, spa pool [RH]
1630 Sunbed @ TannersFY5 (9 mins)

5 March 2024

1300 Personal Trainer session [RH] (60 mins) – LEG DAY: Rowing machine (warm-up), Barbell squat 10x40kg, 10x45kg, 2x10x50kg, 40kg amrap, 100 x weighted lunges (28kg), Leg press, hyperextensions, leg curl, core (russian twists, planks)
1405 Sauna, steam room, spa pool [RH]
1905 RowErg (Rowing machine) [JD] (23 mins)
1935 Sauna (10 mins) plus the obligatory cold showers before, during and after

4 March 2024

1200 Personal Trainer session [RH] (60 mins) – PUSH DAY: Rowing machine (warm-up), bench press, chest press, SkiErg/Press-Up superset, cable chest fly, two arm cable lateral raises, core (russian twists/crunches)
1305 Sauna, steam room, spa pool [RH]
1450 Sun shower @ TannersFY5 (9 mins)
1830 RowErg (Rowing machine) [JD] (22 mins)
1910 Sauna (15 mins) plus the obligatory cold showers before, during and after

3 March 2024

1740 Rowing machine [RH] (22 mins)
1815 Sauna, steam room, spa pool [RH]

2 March 2024

1100 Personal Trainer session [RH] (60 mins) – BODY BUILDING/STRENGTH DAY: Strength training. Rowing (warm-up), bench press, cable chest fly, lat pull down, face pull/shoulder press superset, cable bicep curls
1205 Sauna, steam room, spa pool [RH]
1340 Sunbed at TannersFY5 (9 mins)

1 March 2024

1630 Rowing machine [RH] (21 mins)
1700 Sauna, steam room, spa pool [RH]
1840 Sunbed at TannersFY5 (9 mins)

29 February 2024

1000 Sports Physio session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1200 Personal Trainer session [RH] (60 mins) – PULL DAY: Rowing (warm-up), Barbell row, seated cable row, band-assisted pull-ups, low seated row, SkiErg/kettlebell deadlift 4x15cals/15reps superset with no rest, core (russian twists, crunches)
1305 Sauna, steam room, spa pool [RH]

28 February 2024

0815 Stuart the Physio (for Knee) (30 mins)
1530 RowErg (Rowing machine) [JD] (23 mins)
1600 Sauna (15 mins) plus the obligatory cold showers before, during and after
1635 Sunbed @ TannersFY5 (15 mins)

27 February 2024

1000 Personal Trainer session [RH] (60 mins) – LEG DAY: Rowing (warm-up), Barbell squat 10x40kg, 3x12x50kg, weighted lunges, leg press, leg curl, hyperextensions
1105 Sauna, steam room, spa pool [RH]
1240 Sunbed @ TannersFY5 (12 mins)
1850 RowErg (Rowing machine) [JD] (23 mins)
1940 Sauna (15 mins) plus the obligatory cold showers before and after

26 February 2024

1200 Personal Trainer session [RH] (60 mins) – PUSH DAY: Rowing (warm-up), Bench press, chest press, SkiErg/Press-up superset (4x15cals/15reps, no rest), shoulder press, tricep pull, tricep 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 DAY: 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) – LEG DAY: 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 DAY: 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 Massage session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1410 PULL DAY (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 DAY (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 DAY (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 DAY: 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) – LEG DAY: 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 DAY: 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 Massage session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1400 Personal Trainer session [JD] (60 mins) – PULL DAY: 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) – LEG DAY: 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 DAY: 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 DAY: 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) – LEG DAY: 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 DAY: 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 DAY: Barbell row, deadlift, lat pull down, etc
1105 Sauna (15 mins) plus the obligatory cold showers before and after

18 January 2024

1100 Sports Massage 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) – LEG DAY: 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 DAY:
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 DAY: 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) – LEG DAY: 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 DAY: 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 DAY: 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 Massage session (60 mins) – Deep tissue: Arms, shoulders, back, legs
1300 Personal Trainer session (60 mins) – LEG DAY: 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 DAY: 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 DAY: 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) – LEG DAY: 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) โ€“ 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 Massage 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 Massage 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 Massage 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 ๐Ÿ™‚
1130 Sports Massage 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 ๐Ÿ™‚

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 ๐Ÿ™‚

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 ๐Ÿ™‚

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 ๐Ÿ™‚

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 Massage 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 ๐Ÿ™‚

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 ๐Ÿ™‚

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 ๐Ÿ™‚

11 October 2023

1540 Treadmill (60 mins)
1645 Sauna (15 mins) plus the obligatory cold showers before, during and after ๐Ÿ™‚

10 October 2023

1530 Personal Trainer session (60 mins) – Lower body
1630 Sauna (15 mins) plus the obligatory cold showers before, during and after ๐Ÿ™‚

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 Massage 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 Massage 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

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Please support Bowel Cancer UK via my JustGiving page, as I prepare and train for the Great North Run 2024