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Training Log Archive: NatKawam

In the 7 days ending Jan 25:

activity # timemileskm+m
  Personal Training4 4:00:00
  Running1 31:00 3.34(9:16) 5.38(5:46) 29
  Total5 4:31:00 3.34 5.38 29

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Saturday Jan 25 #

10 AM

Personal Training 1:00:00 [3]
shoes: New Balance M1400V6

w/u:
15 minutes spinning
AND
5 MINUTES OF CONTINUOUS BATTLE ROPE! AH!!! Semir actually joined me for this one. I though that at MAX I would only be able to make it to 3 minutes but I did 5 woo!

w/o:
-10e side pistol squats with rings and hop, 10 kettle bell swings with 25lb kettlebell
-9e side pistol squats with rings and hop, 9 kettle bell swings with 35lb kettlebell
-8e side pistol squats with rings and hop, 16 kettle bell swings with 25lb kettlebell
-7e side pistol squats with rings and hop, 14 kettle bell swings with 25lb kettlebell
-6e side pistol squats with rings and hop, 12 kettle bell swings with 25lb kettlebell
-5e side pistol squats with rings and hop, 10 kettle bell swings with 25lb kettlebell

Wall sits with resistance band (40s, 60s, 75s)

Calf raises with weight belt of 30lbs (10,10,10), then 20lbs (10,10,10), then10lbs (10,10,10), then no weight (6,6,6)

w/d:
Spinning and stretching
4 PM

Running 31:00 [1] 5.38 km (5:46 / km) +29m 5:37 / km
shoes: New Balance Summit Unknown

Slushy. wet. gross. Run with Robbie around Mooney's Bay area.

My knee starting hurting again too... F*ck!

Friday Jan 24 #

2 PM

Personal Training 1:00:00 [3]
shoes: New Balance M1400V6

w/u:
15 minutes spinning
max chin ups set - new PR! 4 clean, full lock out chin ups! Nowhere near what I used to be able to do but it's progress! getting the muscles back!

w/o:
25 full lock out chin ups
80 full push ups (+3 extra)

had the remainder of the workout to finish the above (25 chin ups and 80 push ups). The chin ups had to be clean and without kipping. And because I'm me, I didn't even count the ones that I kipped even a little bit on... SO really I did 40 chin ups!!! but only 25 of them were dead on full lock out and no assistance from the kip.

The push ups were much easier and I was able to finish them in only 6 sets! (also did and extra 3 at the end for fun teeheehee)

w/d:
spinning and stretching

Wednesday Jan 22 #

3 PM

Personal Training 1:00:00 [3]
shoes: New Balance M1400V6

w/u:
10 minutes spinning
Chin up test

w/d:
Circuit X3 (first round 1min each exercise, 45s 2nd round with mountain climbers as "rest", and 30s 3rd round with bench push ups as "rest")
1. Chin ups with band
2. Jump squats
3. Russian twist stacks
4. Battleropes
5. Wall sits (then wall sits with 25lb weight (2nd set), then wall sits with weight 25lb and resistance band)
6. Plank Jacks

Bicep curls with w-bar and then pyramid the weight
Ab finisher sit ups

Monday Jan 20 #

3 PM

Personal Training 1:00:00 [3]
shoes: New Balance M1400V6

w/u:
15 minutes spinning.
Circuit - ladder drills and exercise x 10 continuous.

w/o:
chin ups, ladder drills, kettle bell swings, horse jumps, figure 8's, battle ropes all in a circuit.
supersets with chin ups - working on my kips (which apparently I'm amazing at since it's basically doing butterfly out of water)

w/d:
spinning and stretching and finisher abs set

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