Bench
Pullups
Selfies
This is the vain side of me 😛
AC Joint Injury
Weight
https://tdeecalculator.net/result.php?s=metric&age=30&g=male&cm=177&kg=92&act=1.55&bf=23&f=1
- https://www.jimwendler.com/blogs/jimwendler-com/9-years-of-5-3-1
- https://www.menshealth.com/fitness/a46541228/5-3-1-workout-explained/
- https://www.jimwendler.com/blogs/jimwendler-com/boring-but-big-3-month-challenge
- https://www.masterclass.com/articles/5-3-1-workout-explained
- https://stoicperformance.com/blogs/workout-routines/wendler-5-3-1
- https://www.reddit.com/r/Fitness/
- https://thefitness.wiki/muscle-building-101/
- https://thefitness.wiki/routines/strength-training-muscle-building/
- https://www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big
- https://thefitness.wiki/5-3-1-primer/
Pityriasis versicolor
Knee
top 3 speed workouts: for 25min/5k to 15min/5k
- 15x400m
1-2 mile warm up, 15x4000m at 5-10s per km quicker than goal 5k race pace (60-90s static recovery between sets), 1-2 mil cool down
e.g. goal pace 20min/5k, 4min/km race pace, do reps at 3:50/km - 1k on, 1k off x5
1k warm up, 1k at goal 5k pace, then 1k recovery at 90s slower than goal pace, repeat this 5x, 1 k cool down
e.g. goal pace 20min/5k, do 1k at 4min/km, 1k off at 5:30/km (x5) - 6x800m
1-2 mile warm up, 6x800m at 5-10ss per km quicker than goal 5k race pace (60-90s static recovery between sets), 1-2 mile cool down.
e.g. goal ppace 20min/5k, 4min/km race pace, do reps at 3:50/km