Training Log Archive: AliSIn the 7 days ending Jan 21, 2016:
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Thursday Jan 21, 2016 #
Gym cardio 30:00 [3]
Intervals on the Cross trainer - 2 minutes hard, 1 minute rest for 30 minutes. Listening to This American Life podcast on a woman who went on a quest to find the best cheeseburger in her town.. riveting stuff!
Stretch/rolling 15:00 [1]
Long stretch after cardio (needed a day off from weights).
Wednesday Jan 20, 2016 #
Gym 30:00 [3]
Phase 2, workout A
2 sets
TGU 10lb x 2 on left and 1 on right
Standing DB cheat curl 20lb x 10
3 sets
Stagger stance deadlift 20lb x 8
TRX Inverted row 12
2 sets
Goblet squat 30lb x 10
Farmers walk 30lb x 40,48
Push ups 8, 8
2 sets
TGU 10lb x 2 on left and 1 on right
Standing DB cheat curl 20lb x 10
3 sets
Stagger stance deadlift 20lb x 8
TRX Inverted row 12
2 sets
Goblet squat 30lb x 10
Farmers walk 30lb x 40,48
Push ups 8, 8
Gym cardio 10:00 [3]
30 sec sprint, 30 sec Hill, 30 sec Sprint, 30 sec rest x5
Tuesday Jan 19, 2016 #
Gym cardio 20:00 [3]
Cross trainer. Nice to sweat
Gym 25:00 [3]
Phase 2 workout B
2 sets
TGU 10lb x 1 right and 2 left, since left is weaker
Push Press 20lb x 6. This was a challenging weight.
3 sets
Suitcase Deadlift 20lb x 4/side
1/2 Kneeling Uni shoulder press 15lb x 8
2 sets
Split Squat, no weight, 9/side
Renegade rows 12.5lb x 7 on right and 9 on left (weaker side)
2 sets
TGU 10lb x 1 right and 2 left, since left is weaker
Push Press 20lb x 6. This was a challenging weight.
3 sets
Suitcase Deadlift 20lb x 4/side
1/2 Kneeling Uni shoulder press 15lb x 8
2 sets
Split Squat, no weight, 9/side
Renegade rows 12.5lb x 7 on right and 9 on left (weaker side)
Monday Jan 18, 2016 #
Gym 30:00 [3]
Phase 2, workout A
2 sets
TGU 10lb x 2 each side
Standing DB cheat curl 17,5lb x 10
3 sets
Stagger stance deadlift 17.5lb x 10
TRX Inverted row 10
2 sets
Goblet squat 30lb x 10
Farmers walk 30lb x 40,50
Push ups 8, 6
2 sets
TGU 10lb x 2 each side
Standing DB cheat curl 17,5lb x 10
3 sets
Stagger stance deadlift 17.5lb x 10
TRX Inverted row 10
2 sets
Goblet squat 30lb x 10
Farmers walk 30lb x 40,50
Push ups 8, 6
Stretch/rolling 5:00 [1]
Glutes, calves, side, hamstrings, hip flexors, quads. Then rolling quads, calves, glutes, hamstrings. Calves and quads were most tight. Glutes hardly at all...
Sunday Jan 17, 2016 #
Orienteering 48:00 [3]
Decided to run WJR PSP in order to have a good analysis of what hurts while I run for the physio next week! Wasn't focused so much on the orienteering as the running. Horrible day, but fun event!
Friday Jan 15, 2016 #
Gym 35:00 [3]
Phase 2 workout B
2 sets
TGU 7.5lb x 2 each side
Push Press 15lb x 6, 7
3 sets
Suitcase Deadlift 15lb x 4, then 2x 17.5 x 5
1/2 Kneeling Uni shoulder press 12.5lb x 8
2 sets
Sumo Squat, 20lb x 15, 25lb x 15
Rack walk 20lb x 40, 25lb x 40
Renegade rows 7.5lb x 10, 10lb x 5 on right and 7 on left (weaker side)
2 sets
TGU 7.5lb x 2 each side
Push Press 15lb x 6, 7
3 sets
Suitcase Deadlift 15lb x 4, then 2x 17.5 x 5
1/2 Kneeling Uni shoulder press 12.5lb x 8
2 sets
Sumo Squat, 20lb x 15, 25lb x 15
Rack walk 20lb x 40, 25lb x 40
Renegade rows 7.5lb x 10, 10lb x 5 on right and 7 on left (weaker side)
Stretch/rolling 5:00 [1]
Glutes, hip flexors, sides, calves
Note
I feel good after a week at the gym. Tired legs in Wednesday, so I took Thursday off. My hips feel a little tight, but otherwise I feel pretty strong. I need to work at fitting better stretching in. Maybe do a short warm up then stretch before cardio?
Still waiting for my second bike light so I can go mtb after work :-) gym cardio is just awful
Still waiting for my second bike light so I can go mtb after work :-) gym cardio is just awful