?

Log in

No account? Create an account

Previous 10

Aug. 13th, 2012

squat

Training Log – Entry Nine, August 13, 2012

Training Log – Entry Nine
August 13, 2012

Cardio - warmup
10 minutes run on belt, 8.5 km/h

Abs
2 × series one –         1 minute lying leg + butt raises
                                 1 minute metronomes
                                 30 × oblique crunches
                                 20 × crunches + reverse crunches combined
1 minute plank 

Power training

Rows
20 × 30 kg
15 × 35 kg
10 × 40 kg

Wide grip pull-downs
20 × 35 kg
15 × 40 kg
8 × 45 kg

Benchpress
20 × 20 kg
10 × 30 kg
6 × 35 kg (assisted)

Triceps pushups
20 ×  me – 30 kg
12 × me – 25 kg
10 × me – 20 kg

Barbell biceps curls
20 × 20 kg
10 × 30 kg
10 × 30 kg

Squats
20 × bar
10 × 30 kg
8 × 40 kg
6 × 50 kg

Legs and Butt

Adduction 3 × 30 × 30 kg
Hip extension 2 × 35 kg
Kneeling hip extension 2 × 50 

Total training time with stretching 2 hrs

Aug. 8th, 2012

squat

Training Log Entry Seven - August 6, 2012

Training Log – Entry Seven
August 6, 2012

Cardio - warmup
15 minutes run on belt, 8.5 km/h

Abs
2 × series one –           15 × simplified Stallone body raises
                                   5 – 5 – 5 × TRX peaks – TRX knee crunches – TRX peaks
                                   10 × leg raises on captain’s chair

2 × series two –           15 × each side oblique crunches on bench, maximum incline
                                  1 minute rotator, 25 kg
                                  10 × oblique crunches on bosu ball

Power training

Rows
12 × 30 kg
10 × 35 kg
8 × 40 kg

Assisted Chin-ups
15 × me - 40 kg
12 × me - 30 kg
10 × me - 25 kg
8 × me - 20 kg

Benchpress
15 × 20 kg
10 × 25 kg
8 × 30 kg (assisted)

Dumbbell decline flies
15 × 5 kg
12 × 6 kg
10 × 7 kg
8 × 8 kg

Barbell biceps curls
15 × 20 kg
15 × 20 kg
10 × 25 kg

Triceps Pulldowns
15 × 25 kg
10 × 30 kg
10 × 35 kg

Total training time with stretching 2 hrs. Took me a few days to write up, and I have forgotten a few things of back and shoulder training, which were there too.

Aug. 7th, 2012

running

Run

Since this week is going to be slightly different (my second training is on Thursday, not Friday), I ran today instead of tomorrow. I ran what would have been an easy 5 kms if I hadn't run the first 2 kms so damn fast - but then, it felt really good! Then I felt really tired, so I stretched a bit and finished the run at a much reduced pace - not so much fun, but a lot more comfort. 

I did not record the time or pulse and ran just for the fun of it, I know the distances as I used to run the area with my Garmin on. I enjoy running without racing myself. 

Weight's at 59 kg - I probably should not go much lower.

Aug. 5th, 2012

squat

Training Log Entry Six - August 3, 2012

Training Log – Entry Six
August 3, 2012

Cardio - warmup
10 minutes run on belt, 8.5 km/h

Abs
2 × series one –           50 × lying leg and butt raises
                                  20 × simplified Stallone body raises
                                  1 min metronomes
                                  50 × bicycle crunches, alternating
                                  20 × oblique crunches on ball, alternating
                                  10 × straight crunches on ball

Circle training
2 × Circle one              20 × row, 35 kg
                                  20 × back wide grip pull-down, 25 kg
                                  20 × biceps curl with 5 kg dumbbells, standing on inverted bosu
                                  20 × triceps kickbacks with 4 kg dumbbells, standing on bosu ball
                                  20 × TRX back and shoulders straignt arm pullups
                                  20 × TRX rows with turn

2 × Circle Two            20 × squats – 20 kg; 6 × squats – 40 kg (with belt)
                                10 × Romanian deadlift, 24 kg (with belt)
                                10 × Leg curls on stability ball; 5 one-legged each

Legs and Butt
2 ×                              10 lunge – back one-leg squat – front and back one-leg squat TRX
3 ×                              1 min abduction
3 ×                              1 min adduction
1 ×                              1,5 min kickbacks on each leg
1 ×                              50 × hip extension on each leg        

Total training time with stretching 1hr 45 mins.

Jul. 30th, 2012

squat

Training Log – Entry Five, July 30, 2012

Training Log – Entry Five

July 30, 2012

Cardio - warmup
15 minutes run on belt, 8.5 km/h

Abs
2 × series one –           20 × simplified Stallone body raises; 1 almost full
                                  10 × TRX „ab-wheel“, full extent
                                  15 × TRX peaks
                                  40 × bicycle crunches
1 minute plank on 2 bosu balls

Superseries with dynamic inset
2 × series one –           20 × row, 25 kg
                                  10 × back wide grip pull-down, 20 kg
                                  1 minute dynamic burpees with gymball

2 × series two –           20/15 × benchpress, 20 kg
                                  10 × biceps curl with 7 kg dumbbells, 10 × 5 kg
                                  15 × shoulder-press with 3 kg dumbbells
                                  10 × shoulder lifts with 3 kg dumbbells
                                   1 minute dynamic squat + one-hand 8 kg dumbbell lift

2 × series three –         10 × triceps pushups between two benches, bodyweight
                                   10 × triceps kickbacks, 3 kg dumbbells
                                    1 minute dynamic thrusts and stand-ups

1 × series four –           15 × kickbacks
                                   15 × ball leg curls, 2nd series 10 × one-leg
                                   15 × one-legged kickbacks with dumbbells

Total training time with stretching 2 hrs.

squat

Training Log – Entry Four, July 27, 2012

Training Log – Entry Four

July 27, 2012 - power

Cardio - warmup
15 minutes run on belt, 8.5 km/h

Abs
3 × series one –           10 × simplified Stallone body raises on bench, maximum incline
                                   1 min each side torso twist machine, 25 kg

2 × series two –           50 × bicycle crunches
                                  10 × full extent abs wheel
                                  10 × captain’s chair leg raises with 4 kg dumbbell

Upper Body
3 × 10  alternating lat pulldown + lat pulldown behind the neck, 25 kg
Arnolds press – 1 × max reps with 5 kg dumbbells; 1 × max reps with 6 kg dumbbells
2 × max reps – decline dumbbell presses and decline dumbbell flies, 5 kg and 6 kg
3 × 10 barbell lifts, 25 kg
Triceps cable press-down, 3 × 25 kg
Triceps cable push-down kneeling, 3 × 30 kg
21 × biceps curl series with barbell (3×7), 22,5 kg

Legs and Butt
3 × thrusts down the length of the gym
Squats – 15 × 22.5 kg; 15 × 25 kg; 15 × 30 kg
Bulgarian squats -  3 ×10 on each leg with 5 kg dumbbells

Total training time (with stretching pre- and post exercise) – 1 hr. 45 mins.

I ordered a powerlifting belt (trainer says I need it if I want to squat with more than 30 kgs) and collagen capsules for joints protection - I don't want to end up in pain again. I should get both (and a fresh supply of my favourite protein bars) in a day or two, so I'll have my belt ready for the next power training, which should be next Monday).

Jul. 24th, 2012

squat

My weekly training plan

So as to know what to do and not to sit around all the time, I made a weekly training plan for the rest of the summer, respecting my timetable and centered around the two long and hard trainings in the gym (fullbody until we split).

Mo - gym fullbody (2 hrs)
Tu - taiji bare hands, sword, sabre and fan (1 hr); TABATHA - Abs suicide planks + grasshoppers
We - run (1 hr)
Th - taiji bare hands, sword, sabre and fan (1 hour); Abs TRX + a few exercises
Fr - gym fullbody (2 hrs)
Sa + Su - no plan, free to regenerate and do whatever. I usually take long (3 hrs+) walks in the hills, work in the garden, sometimes do some taiji, or have fun with TRX. 

Nutrition-wise, I try to eat a balanced diet and keep proteins high, carbs low in the afternoon and evening, about 1500 calories a day. I currently weigh 60 kgs and do not want to lose weight, I'd like to gain some muscles and lose a little more fat.

Jul. 23rd, 2012

squat

Training Log – Entry Three: July 23, 2012

Training Log – Entry Three

Cardio - warmup
15 minutes run on belt, 8.5 km/h

Abs
3 × series one –           10 × simplified Stallone body raises on bench, maximum incline
                                  15/10 × TRX pikes
                                  20 × rope pull-down crunches, 35 kg

2 × series two –           30 × bicycle crunches
                                  1 min each side torso twist machine, 25 kg

Circle training
2 × circle one –            20 × row, 25 kg
                                  10 × triceps push-down
                                  10 × pushups (correct form)
                                  20 × front raises, 6 kg dumbbells
                                  15 × rear lateral raises, 6 kg dumbbells
                                  15 × pullover, 12 kg
                                  10 × triceps bench dips
                                  21 × biceps curl series with barbell (3×7)

1 × circle two –           10 × each leg – Bulgarian squat
                                  10 × each leg – TRX front and rear thrusts
                                  10 × each leg – TRX squats + rear thrusts
                                  2 × 1 minute abduction, 25 kg 
                                  3 × 1 minute adduction, 25 kg
                                  50 × hip extension on each leg
                                  1 × 1 minute rear-kick machine on each leg, 25 kg

Total training time (with stretching pre- and post exercise) – 2 hrs.

Jul. 20th, 2012

squat

Training Log – Entry Two

July 20, 2012

Cardio - warmup
15 minutes run on belt, 8.5 km/h

Abs

2 × series one –           20 × legs down on bench, maximum incline
                                  10 × ab-wheel, full extent
                                  10 × hanging knee raises

2 × series two –           20 × twisting crunches on bench, maximum incline
                                  10 × oblique crunches on bosu ball
                                  10 × simplified Stallone body raises

Superseries with dynamic inset

2 × series one –           20 × row, 25 kg
                                   20 × assisted chin-ups, my weight -40 kg
                                   1 minute dynamic 25 kg barbell lifts

2 × series two –           20 × biceps curl with 6 kg dumbbells
                                  20 × biceps curl with gum bands
                                   1 minute dynamic sprint + pushup + crunch

2 × series three –         20 × benchpress, 25 kg
                                  15 × assisted triceps pushups, my weight -35 kg
                                   1 minute burpees – 20 in first series; 15 in second series  (with pushup)

Legs and butt

2 ×                              1 minute abduction
3 ×                              1 minute adduction
2 ×                              50 × hip extension on each leg

Exhausted but happy :D

Jul. 19th, 2012

squat

Training log entry 1 - July 17, 2012

Training Log – Entry One (after 3 months of regular training)

Cardio

10 minutes run on belt, 8.5 km/h

Abs

2 × series one –           20 × legs down on bench, maximum incline
                                  10 × ab-wheel, full extent
                                  20 × bicycle crunches

2 × series two –           20 × twisting crunches on bench, maximum incline
                                  10 × TRX pikes
                                  30 × ab roller in 1st round; 100 × ab roller in 2nd round

2 ×                             20 oblique crunches on hyperextension bench


Shoulders + Biceps + Triceps

3 × series one –           20 × biceps curl, 30 kg barbell
                                  20 × assisted chin-ups, my weight – 35 kgs
                                  20 × shoulder-press with 5 kg dumbbells

2 × series two –           20 × biceps curl, 5 kg dumbbells; standing on inverted bosu ball
                                  20 × triceps kickbacks, 5 kg dumbbells; standing on inverted bosu ball
                                  15 × bench press, 25 kg

Legs

3 ×                              20 × squats, 35 kg
2 ×                              10 × front squats, 20 kg (I’m still learning how to do these right)
2 ×                              40 forward thrusts with 5 kg weights in each hand
2 ×                              1 minute abduction

Bonus: 10 × deadlift, 35 kg (ummmm... I asked to see how to a deadlift properly, so I learned the technique, the weight was way too low to have any impact, but probably good for a total beginner as this is supposed to be dangerous for the back if your technique is wrong)

Odd things: I was supposed to also  do 3 × 1 minute adduction, but there was a girl occupying the machine, exercising – 1 adduction, 1 minute play on her iPhone. Since this was supposed to be my last exercise before stretching, I gave up after waiting and keeping warm for about 5 minutes. She was still on the bloody machine when I finished stretching (I stretch a lot). 
Martin says my trainings will now have to be split, so we'll see.

Previous 10

squat

August 2012

S M T W T F S
   1234
567891011
12131415161718
19202122232425
262728293031 

Syndicate

RSS Atom
Powered by LiveJournal.com