Training Log Archive: CrossFitKazIn the 7 days ending May 6, 2018:
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Sunday May 6, 2018 #
8 PM
Weights 50:00 [4]
Exercise - 2x Warm Up Sets - 3 Sets - Reps
Back Squat - 40kg - 55kg - 8,8,8
Romanian Deads - 14kg - 18kg - 12,12,12
Hamstring Curl - L10 - L20 L33 - 15,15,15 - omg this was hard
Stiff Leg Deads - 20kg - 30kg - 20,20,20
Goblet Squats - 12kg - 20,20,20
Cardio (SPRINTERVALS ) 20:00 [4]
9 PM
Stretching & Rolling 15:00 [1]
Should have done more
Saturday May 5, 2018 #
7 PM
Weights 50:00 [4]
Exercise - 2x Warm Up Sets - 3 Sets - Reps
Bar Shoulder Press - 20kg - 25kg - 8,8,8
Rear Delt Raises - 4kg - 5kg - 10,11,10 - by god I’m hopeless at these *facepalm*
Front Plate Raises - 2.5kg - 5kg - 15,15,15 - feel like I need some interim plates :\
Incline DB Press - 8kg - 10kg - 19,16,x - muscle fatigue well and truly influencing these sets, mind wanted more.
Close Grip Pushdowns - 20 - 30 - 15,
Bar Shoulder Press - 20kg - 25kg - 8,8,8
Rear Delt Raises - 4kg - 5kg - 10,11,10 - by god I’m hopeless at these *facepalm*
Front Plate Raises - 2.5kg - 5kg - 15,15,15 - feel like I need some interim plates :\
Incline DB Press - 8kg - 10kg - 19,16,x - muscle fatigue well and truly influencing these sets, mind wanted more.
Close Grip Pushdowns - 20 - 30 - 15,
8 PM
Cardio 20:00 [4]
9 PM
Stretching & Rolling 15:00 [1]
Friday May 4, 2018 #
7 PM
Weights 50:00 [4]
Exercise - 2x Warm Up Sets - 3 Sets - Reps
Barbell Row - 20kg - 30kg - 8,8,8
DB Row - 10kg - 14kg - 12,12,12 - should have went higher weight. Was tough but not dying by end.
Underhand Pulldown - L26 - L33 - 15,15,15 - my abs hurt doing this, is that a thing.
Hammer Curl - 5kg - 6kg - 16,16,x - tried with 7, was not happening with my left arm, next week I guess!
So had my old implant out and new one in this morning with local anaesthetic etc and it definitely effected my lifts today even though I was determined for it not to.
Barbell Row - 20kg - 30kg - 8,8,8
DB Row - 10kg - 14kg - 12,12,12 - should have went higher weight. Was tough but not dying by end.
Underhand Pulldown - L26 - L33 - 15,15,15 - my abs hurt doing this, is that a thing.
Hammer Curl - 5kg - 6kg - 16,16,x - tried with 7, was not happening with my left arm, next week I guess!
So had my old implant out and new one in this morning with local anaesthetic etc and it definitely effected my lifts today even though I was determined for it not to.
8 PM
Cardio 20:00 [4]
Stretching & Rolling 20:00 [1]
Thursday May 3, 2018 #
9 PM
Stretching & Rolling 25:00 [1]
(rest day)
Wednesday May 2, 2018 #
3 PM
Weights 50:00 [4]
Exercise - 2x Warm Up Sets - 3 Sets - Reps
Squat - 40kg - 50kg - 8,8,8
Hack Squat - 50kg - 70kg - 12,12,12
Narrow Leg Press - 42.5 - 57.5 - 15,15,15 - I underestimated this!
Leg Extension - L21 - L26 - 20,20,18
Squat - 40kg - 50kg - 8,8,8
Hack Squat - 50kg - 70kg - 12,12,12
Narrow Leg Press - 42.5 - 57.5 - 15,15,15 - I underestimated this!
Leg Extension - L21 - L26 - 20,20,18
5 PM
Accessory (Abs Blast) 30:00 [4]
Round 1 - 2mins x3
Round 2 - 30s each. X3
Round 3 - 2mins x3
Round 4 - (Finisher) 30s each, no rest.
Side plank L
Front plank toe touch
Side plank R
Squat Thrust Plank
Round 2 - 30s each. X3
Round 3 - 2mins x3
Round 4 - (Finisher) 30s each, no rest.
Side plank L
Front plank toe touch
Side plank R
Squat Thrust Plank
Cardio (SPRINTERVALS ) 20:00 [4]
Same again
6 PM
Stretching & Rolling 15:00 [1]
Tuesday May 1, 2018 #
Note
slept:6.0 weight:59kg
6 PM
Weights 50:00 [4]
Exercise - 2x Warm Up Sets - 3 Sets - Reps
DB Shoulder Press - 10kg - 14kg - 8,8,6
Cable Fly - L6.25 - 8.25 - 12,10,10
DB Fly - 6kg - 8kg - 15,15,15
Tricep Push Down - L12.5 - L12.5+plate - 20,20,20
Felt good, v tired tho.
DB Shoulder Press - 10kg - 14kg - 8,8,6
Cable Fly - L6.25 - 8.25 - 12,10,10
DB Fly - 6kg - 8kg - 15,15,15
Tricep Push Down - L12.5 - L12.5+plate - 20,20,20
Felt good, v tired tho.
7 PM
Cardio (SPRINTERVALS ) 20:00 [4]
ahr:180
1 Min Sprint, 30s slow jog.
Stretching & Rolling 15:00 [1]
Monday Apr 30, 2018 #
Note
slept:7.0 weight:59kg
4 PM
Weights 50:00 [4]
Well, here we go. Aiming to weight weekly and photo check in fortnightly. Starting this cut 3kg lighter than the last one. But 3kg heavier than holiday, hopefully most of that’s strength gained haha!
Believe me this session below may not look much. But I’m not sure I have arms anymore.
Exercise - 2x Warm Up Sets - 3 Sets - Reps
Deadlift - 60kg - 70kg - 8,7,8
Lat Pull - L26 - L31 - 12,12,12
DB Rows - 8kg - 12kg - 15,15,15
Hammer Curl - 5kg - 6kg - 20,20,18
Believe me this session below may not look much. But I’m not sure I have arms anymore.
Exercise - 2x Warm Up Sets - 3 Sets - Reps
Deadlift - 60kg - 70kg - 8,7,8
Lat Pull - L26 - L31 - 12,12,12
DB Rows - 8kg - 12kg - 15,15,15
Hammer Curl - 5kg - 6kg - 20,20,18
5 PM
Cardio (Stepper ) 20:00 [4]
Level 10.
6 PM
Stretching & Rolling 15:00 [1]