Training Log Archive: CrossFitKazIn the 7 days ending Jan 21, 2018:
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Sunday Jan 21, 2018 #
8 PM
Cardio 20:00 [4]
slept:7.0
Level 9 stepper
Accessory 1:00:00 [4]
weight:57.1kg
DB Shoulder Press - 8kg DB - 15x3 - All Complete
Tricep Push Down - 25kg - 15x3 - All complete
Machine Row - 27kg - 15x3 - All complete
Hammer Curl - 6kg dumbell - 15x3 - All complete
Tricep Push Down - 25kg - 15x3 - All complete
Machine Row - 27kg - 15x3 - All complete
Hammer Curl - 6kg dumbell - 15x3 - All complete
9 PM
Stretching & Rolling 15:00 [1]
Saturday Jan 20, 2018 #
8 PM
Compound Lifts (Box, Rack Pulls, DB) 1:15:00 [4]
slept:5.0 weight:57.8kg
Warm up incl mobility, stretching and racking up weights until I reached my 5x5 working weight.
Squat Box 50kg - Completed all 5.
Rack Pulls - 85kg - Completed all 5.
DB Bench - 14kg DB - Completed all 5.
Foul mood today, shit sleep after nightshift, and people being irritating regarding my progress in lifting. I haven’t missed a session in 5 weeks and have been dedicated and am starting to see results and it’s disappointing when you’re shot down.
Squat Box 50kg - Completed all 5.
Rack Pulls - 85kg - Completed all 5.
DB Bench - 14kg DB - Completed all 5.
Foul mood today, shit sleep after nightshift, and people being irritating regarding my progress in lifting. I haven’t missed a session in 5 weeks and have been dedicated and am starting to see results and it’s disappointing when you’re shot down.
9 PM
Stretching & Rolling 15:00 [1]
Friday Jan 19, 2018 #
Note
(rest day)
Thursday Jan 18, 2018 #
4 PM
Compound Lifts (Front, Def, Close Grip) 1:15:00 [4]
slept:11.0
Warm up incl mobility, stretching and racking up weights until I reached my 5x5 working weight.
Squat Front 42.5 - Completed all 5.
Deficit Deadlift - 75 - Completed all 5.
Close Grip Bench - 32.5 - Completed all 5, set 4 was a bit wobbly.
Squat Front 42.5 - Completed all 5.
Deficit Deadlift - 75 - Completed all 5.
Close Grip Bench - 32.5 - Completed all 5, set 4 was a bit wobbly.
5 PM
Stretching & Rolling 15:00 [1]
Wednesday Jan 17, 2018 #
2 PM
Cardio 20:00 [4]
Level 8 - 89 floors.
Accessory 1:00:00 [4]
slept:11.0 weight:59kg
Shoulder Press - 15kg - 15x3 - All complete
Dips - 35kg - 15x3 - All complete, last set tough.
DB Rows - 12kg - All complete
DB RDLs - 18 DB - All complete - Still finding I get sore hands holding weights. As per last week
Dips - 35kg - 15x3 - All complete, last set tough.
DB Rows - 12kg - All complete
DB RDLs - 18 DB - All complete - Still finding I get sore hands holding weights. As per last week
3 PM
Stretching & Rolling 20:00 [1]
The usual.. and also did covered there’s a gym at my nearest office... hehe
Tuesday Jan 16, 2018 #
7 PM
Compound Lifts (Cycle 2 - 5x5) 1:15:00 [4]
slept:6.0
5x5 Cycle 2.
Normal Variation on Compound Lifts
Warm up incl mobility, stretching and racking up weights until I reached my 5x5 working weight.
Squat (Back) - 55kg - All Complete.
Deadlift - 75kg - All Complete.
Bench - 14kg DB - Couldn’t get near a bench so did Day 3s DB ones.
Normal Variation on Compound Lifts
Warm up incl mobility, stretching and racking up weights until I reached my 5x5 working weight.
Squat (Back) - 55kg - All Complete.
Deadlift - 75kg - All Complete.
Bench - 14kg DB - Couldn’t get near a bench so did Day 3s DB ones.
8 PM
Stretching & Rolling 15:00 [1]
Some between sets too due to having to wait for equipment.
Cardio 10:00 [4]
Stepper Level 9 - wasn’t meant to be doing cardio but was so stressed from work and needed some mind numbing sweaty cardio!
Monday Jan 15, 2018 #
4 PM
Cardio 1:10:00 [1] 4.0 mi (17:30 / mi)
(rest day)
Doggo Walkies after work with Suzy. Decent pace cause it was freezing!