Here’s the latest November training diary update from Egerton’s Garage Gym in York!
Pretty decent training over the last 10 days. I do seem to have bruised a rib yesterday (Monday 22nd November). So we will have to see how that affects training in the next training diary update. However, I don’t think it will be too bad. I may just have to avoid Prone Rows for a while.
Egerton’s Garage Gym
Bench Press in particular is looking very strong at the moment. Deadlifts are feeling good, although I’m currently just building them back up again.
November Training Diary
Sunday 14th November
Morning Session – Chin Ups for 20 sets of 6 reps with very strict form (no leg movement at all); Prone Row for 8 sets of 20 reps at 70Kg
Monday 15th November
Morning Session – Bench Press
Tuesday 16th November
Morning Session – Chin Ups, Pull Ups and Chin Pulls
Evening Session – steady run (9.64 miles, 9:34 minutes per mile average pace, 1 hour 22 minutes)
Wednesday 17th November
Morning Session – Bench Press for 5 sets of 2 reps at 117.5Kg
Afternoon Session – Viking Press for 10 x 10 reps at 40Kg
Thursday 18th November
Morning Session – 10 sets of strict chin ups (no leg movement at all) for (10, 10, 10, 7, 7, 7, 7, 6, 6, 6 reps); Prone Row for 8 sets of 9 reps at 80Kg
Evening Session – Hip Thrust for 10 sets of 12 reps at 100Kg
Friday 19th November
Morning Session – Bench Press for one set of three reps at 155Kg and then 5 sets of 2 reps at 115Kg; Narrow Grip Bench Press at 90Kg for 1 (1 rep, then 2 reps, then 3 reps etc. all the way up to 9 reps); Dumbbell Side raises for 5 sets of 20 reps with 8Kg Dumbbells).
Saturday 20th November
Morning Session – 12 sets of Strict Chin Ups (no leg movement at all) for (9, 9, 8, 8, 7, 7, 7, 7, 7, 7, 7 reps); Deadlifts for 8 sets of 3 reps at 140Kg (I had planned to do this session at 150Kg – but I only realised afterwards that I miscalculated the weight – at least it felt very easy though).
Afternoon Session – Hip Thrust for 6 sets of 12 reps at 100Kg; Hack Squat for 3 sets of 20 reps with 30Kg Dumbbell; Hamstring Curl on the ball for 5 sets of 20 reps; Single Leg Calf Raise for 5 sets of 20 reps on each leg
Sunday 21st November
Morning Session – Bench Press for 4 sets of 3 reps at 115Kg; Bench Press for 5 sets at 100Kg (9, 8, 8, 7, 7 reps); Narrow Grip Bench Press for 5 sets of 8 reps at 90Kg; Dumbbell Bench Press for 3 sets of 12 reps with 30Kg Dumbbells
Afternoon Session – Viking Press with the empty frame for 5 sets of 30 reps; Dumbbell Side Raises for 5 sets of 30 reps with 5Kg Dumbbells and for 5 sets of 20 reps with 8Kg Dumbbells
Evening Session – Easy Run (3.11 miles, *:24 minutes per mile average pace, 26:11 minutes)
Monday 22nd November
Morning Session – Chin Ups for 10 sets of 8 reps (kept form very strict, no leg kicking at all); Prone Row for 6 sets of 10 reps at 80Kg
Evening Session – Hip Thrusts for 8 sets of 12 reps at 100Kg; Hack Squat for 3 sets of 20 reps with 30Kg Dumbbell
Tuesday 23rd November
Morning Session – Bench Press for 4 sets of 5 reps at 105Kg and 4 sets of 4 reps at 107.5Kg; Viking Press for 4 sets of 5 reps at 45Kg and 4 sets of 4 reps at 50Kg and one set of two reps at 52.5Kg
November Training Diary Notes
- As always, all training is performed at Egerton’s Garage Gym in York
- The Viking Press weight of 52.5Kg is actually a brand new Egerton’s Garage Gym Record
- Egerton’s Garage Gym is due for an awesome new delivery of world class equipment in the next few days. As soon as it arrives, I will look to do a gym update on the Egerton’s Garage Gym blog.
- To stay up to date with my training, along with all other aspects of Foxwood Personal Training, be sure to check out the Foxwood Personal Training Instagram page.
Tim Egerton, The EGG, Egerton’s Garage Gym, Foxwood Personal Training, York