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Training Log Archive: Mess Engineer

In the 7 days ending Aug 27:

activity # timemileskm+m
  Gym Substitute - Health Rebuild6 5:18:23 14.37 23.13
  Total6 5:18:23 14.37 23.13

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Sunday Aug 27 #

6 PM

Gym Substitute - Health Rebuild 1:02:23 [3] 2.0 km (31:12 / km)

Hotel Gym.
Elliptical Level 12 maximum.
2 km.
Sweat fest.

Saturday Aug 26 #

8 AM

Note

No parkrun as spent entire day driving around looking at 9 apartments trying to work out where I am going to live.

Friday Aug 25 #

7 PM

Gym Substitute - Health Rebuild 26:00 [3]

Hotel gym. 7:35 pm - 8:01 pm.
Weights only no cardio.

Alternating Biceps 10 kg x 40 reps, 30 reps, 25 reps
Overhead arm press 10 kg x 30 reps, 20 reps, 20 reps

Alternating Front raise 5 kg x 40 reps x 3 sets
Simultaneous Side raise 5 kg x 20 reps x 3 sets

Triceps
Above head 10 kg x 20 reps x 3 sets
Left arm 5 kg x 10 reps x 3 sets (shoulder injured)
Right arm 5 kg x 15 reps x 3 sets

Thursday Aug 24 #

6 PM

Gym Substitute - Health Rebuild 1:10:00 [3] 6.63 km (10:33 / km)

Hotel gym. 6:37 pm - 7:47 pm.

Elliptical level 12 1.02 km in 25:54
Bike level 7 5.61 km in 19:08

Alternating Biceps 10 kg x 40 reps, 30 reps, 25 reps
Overhead arm press 10 kg x 30 reps, 20 reps, 20 reps

Alternating Front raise 5 kg x 40 reps x 3 sets
Simultaneous Side raise 5 kg x 20 reps x 3 sets

Triceps
Above head 10 kg x 20 reps x 3 sets
Left arm 5 kg x 10 reps x 3 sets (shoulder injured)
Right arm 5 kg x 15 reps x 3 sets

Wednesday Aug 23 #

6 PM

Gym Substitute - Health Rebuild 1:00:00 [3] 1.0 km (1:00:00 / km)

Hotel gym. 6:04 pm - 7:04 pm.

Elliptical Level 12 (max), 1 km in 27:47.

Alternating Biceps 8 kg x 40 reps x 3 sets
Overhead arm press 8 kg x 40 reps x 3 sets

One off trial
Alternating Biceps 10 kg (maximum free weight available) x 20 reps x 3 sets

Alternating Front raise 5 kg x 40 reps x 3 sets
Simultaneous Side raise 5 kg x 20 reps x 3 sets

Triceps
Left arm 5 kg x 10 reps x 3 sets (shoulder injured)
Right arm 5 kg x 15 reps x 3 sets
Above head 10 kg x 20 reps

Tuesday Aug 22 #

6 PM

Gym Substitute - Health Rebuild 50:00 [3] 7.5 km (6:40 / km)

Hotel gym. 6:43 pm - 7:33 pm.

Bike Level 7, 5 km in 15:23.
Knee raise 15 reps, rest, 12 reps, rest, 10 reps
Lat pull down 32 kg 20 reps, rest, 15 reps, rest, 10 reps

Alternating Biceps 8 kg x 40 reps x 3 sets
Overhead arm press 8 kg x 40 reps x 3 sets

Alternating Front raise 5 kg x 40 reps x 3 sets
Alternating Side raise 5 kg x 20 reps x 3 sets

Push ups on toes 10 reps x 3 sets
(I used to be able to do 50 reps so lost heaps of fitness)

Monday Aug 21 #

8 AM

Note

First day at new job in Sydney.
Trying to restart my life back in Australia again.
6 PM

Gym Substitute - Health Rebuild 50:00 [3] 6.0 km (8:20 / km)

Hotel gym.
Trying to restore some kind of fitness routine until I can work out where I will live and which gym I will join.

Elliptical Level 12, 1 km ... couldnt determine time.
Bike Level 7, 5 km in 15:57
Knee raise 15 reps, rest, 12 reps, rest, 10 reps
Lat pull down 32 kg 20 reps, rest, 15 reps, rest, 10 reps

Alternating Biceps 8 kg x 40 reps x 3 sets
Overhead arm press 8 kg x 40 reps x 3 sets

Limited weights and equipment available but I will experiment with various fitness apps to get some reminders of potential exercises to start rebuilding again.

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