Mark Whibley

Still a twinge in the back below the shoulder blades. Reduced to 24kg kettle bell Lunges set 2 (left knee back) - pain in left knee, to right of kneecap. Sets aborted. Need to scale right back on weights for lunges - perhaps 2x4kg

Deadlift set 4: right hand grip strength gave out Reverse lunge set 1 (left knee back): cut short due to left knee pain; set 2: reduced weight, mindful of twinge in left knee; set 3: pain much reduced if placing weight through front part of front foot; set 4: yes, much better Pull-ups: using green band

Goblet squats: mid back pain, reverted to drop squats Overhead press: reducing to 12kg Squats: left knee pain on first set - aborted

Deadlift set 1: forgot to be mindful of hamstring stretch on eccentric. 3rd set finished prematurely due to lack of grip strength in right hand. 4th set - hamstrings feeling wobbly. Lunges: left hand dumbbell and left knee back; set 1 finished prematurely because of passion in left knee (to left of kneecap). Pull-ups: weight is rated band strength (50lb + 40lb)

Lunges: alternating legs in every set 5th set: stopped, left knee pain

Press: 14kg kettle bell used, right arm first Squat: right leg back first

lunges: right foot back first

Squats: right knee back first

Workout done at home Pull through: 50+20lb resistance bands Pull down: 50+40+30lb resistance bands

Odd lunges - left foot back

Earned up with 1km rowing at 20spm. Cooled down with the same.

Odd sets - right side (weaker) Even sets - left side Odd squat sets - left knee back Even squat sets - right knee back

1st reverse lunge - right knee back Sit-up - engage core and glutes, which will keep your body from sagging in the middle.

Just over half way through (to fill in some time at the gym)

Roll-up: I don't think I've got the form right - using spinal momentum to get upright rather than the abs alone. Third set felt better i.e. harder. Carry: Need to edit workout to have six sets. '2nd' set (left side) - 60m. '3rd' set (left side) - 50m. It's more to do with the grip weakening then anything else.

First set was too leisurely. Second set was more effective, being done more rapidly. For the suitcase carry, the reps represent metres walked.

Weaker on right side

- 3525 m - 186 cal - Workout needs lengthening - HR does not want to exceed 150bpm for optimum fat burning - Incorporate warm up and cool down

2919m 156cal projected 5346 ave split 3:04s/500m Ae interruptions on my phone during the rest periods.