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Training Log Archive: hyanghwa

In the 7 days ending Sep 26:

activity # timemileskm+m
  Strength6 8:27:00
  Jog4 1:35:40 12.03(7:57) 19.36(4:56)
  WOD1 22:21
  Total11 10:25:01 12.03 19.36

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Saturday Sep 26 #

12 AM

Strength (Deadlift) 1:45:00 [3]

5 x 3 deadlift: 205
2 x 10 deadlift: 135

5 x 8 pull ups
4 x 25 single leg calf raises
3 x 8 bent over rows: 95
3 x 8 strict press: 75, 75, 75 (only did 5 reps...)
3 x 15 glute raises: 10
4 x 10: reverse pull ups, tricep push ups

10 min abs

Friday Sep 25 #

12 AM

Strength (Bench) 1:45:00 [3]

4 x 8 decline bench press: 105
5 x 5 tricep decline bench press: 95
power cleans technique

53 lb farmers carry in b/w sets
3 x 10 flys: 15
3 x 10 wrist curl ups: 10
3 x 10 wrist curl downs: 10

3 x 10 reverse hammer curls: 20
3 x 10 bicep curls: 20
3 x 15 face pulls: 25

Flower Abs
2 AM

Jog (Indoors) 23:53 [3] 3.1 mi (7:42 / mi)

Thursday Sep 24 #

12 AM

Jog (Outdoors) 23:52 [3] 2.73 mi (8:44 / mi)

Felt very tired... Ran outside on Disney, but I planned to do 2 laps. Ended up only doing 1 lap...

Need to run more!
1 AM

Strength (Abs) 12:00 [3]

Wednesday Sep 23 #

12 AM

Strength (Back Squat) 1:30:00 [3]

5 x 5 barbell back squat: 165
5 x 5 barbell front squat: 135

4 x 8 pull ups
4 x 25 single leg calf raises

3 x 12 single leg deadlift: 20
3 x 15 glute raises: 10

5 min abs
2 AM

WOD 22:21 [3]

5 Rounds WOD:
10 box jumps
20 push ups
10 pistol squats per leg
10 toe touches

Tuesday Sep 22 #

12 AM

Strength (Deadlift) 1:30:00 [3]

wrist warm up
5 x 5 deadlift: 195
3 x 8 bent over rows: 85
3 x 8 strict press: 65
3 x 8 push press: 85
4x10: reverse pull ups, tricep push ups
3 x15 face pulls: 25, 30, 25

10 min abs
2 AM

Jog (Indoors) 23:54 [3] 3.1 mi (7:43 / mi)

Monday Sep 21 #

12 AM

Strength (Bench Press) 1:45:00 [3]

wrist warm up
bench press: working to a 1 RM @130
4 x 4 bench press: 115 (not good), 105..
3 x4 tricep bench press: 95
power cleans technique work... need to work on drive!

53 lb farmers carry in b/w sets
3 x 10 flys: 15
3 x 15 wrist curl ups: 10
3 x 10 reverse hammer curls: 20
3 x 10 bicep curls: 20
2 AM

Jog (Indoor) 24:01 [3] 3.1 mi (7:45 / mi)

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