Training Log Archive: ParoniIn the 31 days ending Aug 31, 2017:
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Thursday Aug 31, 2017 #
Note
slept:9.5
7.5 hrs sleep during night + 2 hrs nap
bicycling 25:00 [1] 7.0 km (3:34 / km)
way to work
gym 1:10:00 [3]
10 min warm-up
Training B = legs + abs
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Squat 50kg: 12, 12, 12
Leg curl 20kg: 15, 15, 15
Seated calf raise 50kg: 15, 15
Standing calf raise 40kg: 15, 15
Cable crunch 40kg: 15; 50kg 15, 15
Abs twist with a kettlebell 14kg: 15, 15, 15
Hyperextension on bench: 15, 15, 15
Weighted oblique crunch 18kg: 15, 15, 15
Note:
Funny how different gyms have different kilograms! For example in leg curl 45 kg = 20 kg. Well, this is hyperphysics.
Training B = legs + abs
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Squat 50kg: 12, 12, 12
Leg curl 20kg: 15, 15, 15
Seated calf raise 50kg: 15, 15
Standing calf raise 40kg: 15, 15
Cable crunch 40kg: 15; 50kg 15, 15
Abs twist with a kettlebell 14kg: 15, 15, 15
Hyperextension on bench: 15, 15, 15
Weighted oblique crunch 18kg: 15, 15, 15
Note:
Funny how different gyms have different kilograms! For example in leg curl 45 kg = 20 kg. Well, this is hyperphysics.
bicycling 25:00 [1] 7.0 km (3:34 / km)
way to home
Wednesday Aug 30, 2017 #
Note
slept:7.5
bicycling 25:00 [1] 7.0 km (3:34 / km)
way to work
bicycling 25:00 [1] 7.0 km (3:34 / km)
way to home
running 30:00 [2]
eazy evening running
Tuesday Aug 29, 2017 #
Note
slept:7.5
gym 1:10:00 [3]
5 min warm-up
Training A = upper body
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Bench press with dumbbells 18kg: 15, 15, 15
Lat pulldown 40kg: 15, 15, 15
Bent-over row 30kg: 12, 12, 12
Shoulder press with a barbell 20kg: 15, 15, 15
Skull crusher 15kg: 15, 15, 15
Biceps with a barbell 20kg: 15, 15, 15
Dumbbell shrug 18kg: 15, 15, 15
Training A = upper body
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Bench press with dumbbells 18kg: 15, 15, 15
Lat pulldown 40kg: 15, 15, 15
Bent-over row 30kg: 12, 12, 12
Shoulder press with a barbell 20kg: 15, 15, 15
Skull crusher 15kg: 15, 15, 15
Biceps with a barbell 20kg: 15, 15, 15
Dumbbell shrug 18kg: 15, 15, 15
Monday Aug 28, 2017 #
Note
slept:9.5 (rest day)
I had some plans for today, but something happened. Hmm..
Sunday Aug 27, 2017 #
Note
slept:9.0
Not completely healed, yet much better. Maybe a short visit to gym will make things work again ...
Track of the week #35
Janet Jackson: The Pleasure Principle. The song is found on the album Control published in 1986 under the label A&M Records.
YouTube link:
*** song ***
*** music video ***
*** remix ***
Track of the week #35
Janet Jackson: The Pleasure Principle. The song is found on the album Control published in 1986 under the label A&M Records.
YouTube link:
*** song ***
*** music video ***
*** remix ***
gym 1:20:00 [3]
8 min warm-up
Training B = legs + abs
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Squat 50kg: 12, 12, 12
Leg curl 45kg: 15, 15, 15
Seated calf raise 60kg: 15, 15
Standing calf raise 25kg: 15, 15
Cable crunch 35kg: 15, 15, 15
Abs twist with a kettlebell 12kg: 15, 15, 15
Hyperextension on bench: 15, 15, 15
Weighted oblique crunch 20kg: 15, 15, 15
This training was awesome for my jelly-butt and flu was gone in addition. That's what I'm talking about! Proper stretching in the evening.
Training B = legs + abs
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Squat 50kg: 12, 12, 12
Leg curl 45kg: 15, 15, 15
Seated calf raise 60kg: 15, 15
Standing calf raise 25kg: 15, 15
Cable crunch 35kg: 15, 15, 15
Abs twist with a kettlebell 12kg: 15, 15, 15
Hyperextension on bench: 15, 15, 15
Weighted oblique crunch 20kg: 15, 15, 15
This training was awesome for my jelly-butt and flu was gone in addition. That's what I'm talking about! Proper stretching in the evening.
Saturday Aug 26, 2017 #
Note
slept:8.5 (sick) (rest day)
Flu is getting weaker and weaker. Hopeful feelings.
Friday Aug 25, 2017 #
Note
slept:8.5 (sick) (rest day)
I have a mild flu. My throat is a bit sore and I have to snot frequently. Hopefully tomorrow it's better or at least on sunday.
Thursday Aug 24, 2017 #
Note
slept:9.0
gym 1:20:00 [3]
10 min warm-up
Training A = upper body
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Bench press with dumbbells 17,5kg: 15, 15, 15
Lat pulldown 40kg: 15, 15, 15
Bent-over row 32,5kg: 12, 12, 12
Shoulder press with a barbell 20kg: 15, 15, 15
Skull crusher 15kg: 15, 15, 15
Biceps with a barbell 20kg: 15, 15, 15
Dumbbell shrug 20kg: 15, 15, 15
Training A = upper body
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Bench press with dumbbells 17,5kg: 15, 15, 15
Lat pulldown 40kg: 15, 15, 15
Bent-over row 32,5kg: 12, 12, 12
Shoulder press with a barbell 20kg: 15, 15, 15
Skull crusher 15kg: 15, 15, 15
Biceps with a barbell 20kg: 15, 15, 15
Dumbbell shrug 20kg: 15, 15, 15
Wednesday Aug 23, 2017 #
Note
slept:10.0
games 1:00:00 [3]
football
August 23th - August 27th
Meeting family
August 23th - August 27th
Meeting family
Tuesday Aug 22, 2017 #
Note
slept:10.5 (rest day)
Monday Aug 21, 2017 #
Note
slept:9.5
gym 1:20:00 [3]
10 min warm-up
Training B = legs + abs
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Squat 52,5kg: 12, 12, 12
Leg curl 45kg: 15, 15, 15
Seated calf raise 65kg: 15, 15
Standing calf raise 30kg: 15, 15
Cable crunch 35kg: 15, 15, 15
Abs twist with a kettlebell 14kg: 15, 15, 15
Hyperextension on bench: 15, 15, 15
Weighted oblique crunch 20kg: 15, 15, 15
BONUS: I tested "seated leg adduction" and "seated leg abduction". 2 x 10reps
Training B = legs + abs
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Squat 52,5kg: 12, 12, 12
Leg curl 45kg: 15, 15, 15
Seated calf raise 65kg: 15, 15
Standing calf raise 30kg: 15, 15
Cable crunch 35kg: 15, 15, 15
Abs twist with a kettlebell 14kg: 15, 15, 15
Hyperextension on bench: 15, 15, 15
Weighted oblique crunch 20kg: 15, 15, 15
BONUS: I tested "seated leg adduction" and "seated leg abduction". 2 x 10reps
Sunday Aug 20, 2017 #
Note
slept:10.5
Track of the week #34
James Brown: It's a Man's Man's Man's World. The song is found on the album It's a Man's Man's Man's World published in 1966 under the label King Records.
YouTube link:
*** song ***
James Brown: It's a Man's Man's Man's World. The song is found on the album It's a Man's Man's Man's World published in 1966 under the label King Records.
YouTube link:
*** song ***
bicycling 8:00 [1]
running 1:55:00 [2]
bicycling 8:00 [1]
circuit training 15:00 [2]
Proper stretching in the evening.
Saturday Aug 19, 2017 #
Note
slept:8.0
gym 1:15:00 [3]
8 min warm-up
Training A = upper body
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Bench press with dumbbells 17,5kg: 15, 15, 15
Lat pulldown 40kg: 15, 15, 15
Bent-over row 32,5kg: 12, 12, 12
Shoulder press with a barbell 20kg: 15, 15, 15
Skull crusher 15kg: 15, 15, 15
Biceps with a barbell 20kg: 15, 15, 15
Dumbbell shrug 20kg: 15, 15, 15
Training A = upper body
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Bench press with dumbbells 17,5kg: 15, 15, 15
Lat pulldown 40kg: 15, 15, 15
Bent-over row 32,5kg: 12, 12, 12
Shoulder press with a barbell 20kg: 15, 15, 15
Skull crusher 15kg: 15, 15, 15
Biceps with a barbell 20kg: 15, 15, 15
Dumbbell shrug 20kg: 15, 15, 15
running 30:00 [2]
eazy evening running
Friday Aug 18, 2017 #
Note
slept:9.0 (rest day)
Sleepy, lazy and a bit painful day. I had stomach ache from morning until afternoon. Maybe I ate something inappropriate. I couldn't do anything and even took 1.5 hours nap.
And then there was this attack on Turku's streets: condolences.
And then there was this attack on Turku's streets: condolences.
Thursday Aug 17, 2017 #
Note
slept:9.0
gym 1:15:00 [3]
7 min warm-up
Training B = legs + abs
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Squat 52,5kg: 12, 12, 12
Leg curl 50kg: 15, 15, 15
Seated calf raise 65kg: 15, 15
Standing calf raise 30kg: 15, 15
Cable crunch 35kg: 15, 15, 15
Abs twist with a kettlebell 14kg: 15, 15, 15
Hyperextension on bench 5kg: 15, 15, 10
Weighted oblique crunch 24kg: 15, 15; 20kg 15
Training B = legs + abs
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Squat 52,5kg: 12, 12, 12
Leg curl 50kg: 15, 15, 15
Seated calf raise 65kg: 15, 15
Standing calf raise 30kg: 15, 15
Cable crunch 35kg: 15, 15, 15
Abs twist with a kettlebell 14kg: 15, 15, 15
Hyperextension on bench 5kg: 15, 15, 10
Weighted oblique crunch 24kg: 15, 15; 20kg 15
Wednesday Aug 16, 2017 #
Note
slept:9.5 (rest day)
Tuesday Aug 15, 2017 #
Note
slept:6.5
Track of the week #33
Duo by Marvin Gaye and Tammi Terrell: If This World Were Mine. The song is found on the album United published in 1967 under the label Tamla Records (Motown).
YouTube links:
*** original ***
*** remix ***
Duo by Marvin Gaye and Tammi Terrell: If This World Were Mine. The song is found on the album United published in 1967 under the label Tamla Records (Motown).
YouTube links:
*** original ***
*** remix ***
bicycling 20:00 [1]
walking 3:15:00 [1]
Including the nature trail "Kalkkiruukin luontopolku".
bicycling 20:00 [1]
Tomorrow rest.
Monday Aug 14, 2017 #
Note
slept:8.5
gym 1:15:00 [3]
10 min warm-up
Training A = upper body
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Bench press with dumbbells 17,5kg: 15, 15, 15
Lat pulldown 40kg: 15, 15, 15
Bent-over row 30kg: 12, 12, 12
Shoulder press with a barbell 22,5kg: 15, 13; 20kg 10
Skull crusher 12,5kg: 15, 15, 15
Biceps with a barbell 20kg: 15, 15, 12
Dumbbell shrug 24kg: 15, 15; 20kg 15
Training A = upper body
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Bench press with dumbbells 17,5kg: 15, 15, 15
Lat pulldown 40kg: 15, 15, 15
Bent-over row 30kg: 12, 12, 12
Shoulder press with a barbell 22,5kg: 15, 13; 20kg 10
Skull crusher 12,5kg: 15, 15, 15
Biceps with a barbell 20kg: 15, 15, 12
Dumbbell shrug 24kg: 15, 15; 20kg 15
swimming 25:00 [3] 1.0 km (25:00 / km)
5 x ( 100m freestyle + 100m breaststroke )
Tomorrow maybe long and eazy trekking.
Tomorrow maybe long and eazy trekking.
Sunday Aug 13, 2017 #
Note
slept:9.5
Proper sleeping five nights in row. I feel alive again!
running 20:00 [2]
running 20:00 [4] 4.85 km (4:07 / km)
Distance is calculated by using the web-service "kansalaisen karttapaikka".
running 20:00 [2]
Saturday Aug 12, 2017 #
Note
slept:9.5
Woooh, what a storm this evening! Luckily I wasn't fishing or running or biking or sunbathing or doing something else that is TOTALLY AWESOME. Quick visit to balcony was enough.
gym 1:20:00 [3]
5 min warm-up
Training B = legs + abs
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Squat 50kg: 12, 12, 12
Leg curl 45kg: 12, 15, 15
Seated calf raise 60kg: 15, 15
Standing calf raise 35kg: 15, 15
Cable crunch 40kg: 15, 15; 35kg 15
Abs twist with a kettlebell 14kg: 15, 15, 15
Hyperextension on bench 10kg: 15, 10; (no weight) 15
Weighted oblique crunch 20kg; 15, 15, 15
Training B = legs + abs
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Squat 50kg: 12, 12, 12
Leg curl 45kg: 12, 15, 15
Seated calf raise 60kg: 15, 15
Standing calf raise 35kg: 15, 15
Cable crunch 40kg: 15, 15; 35kg 15
Abs twist with a kettlebell 14kg: 15, 15, 15
Hyperextension on bench 10kg: 15, 10; (no weight) 15
Weighted oblique crunch 20kg; 15, 15, 15
Friday Aug 11, 2017 #
Note
slept:8.0
running 40:00 [2]
Thursday Aug 10, 2017 #
Note
slept:9.5
gym 1:10:00 [3]
New training program: two-parted program with 40 - 60 % weights of maximum. Six weeks onwards. Three times a week.
10 min warm-up
Training A = upper body
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Bench press with dumbbells 20kg: 15, 15; 17,5kg 15
Lat pulldown 40kg: 15, 15, 15
Bent-over row 30kg: 12, 12, 12
Shoulder press with a barbell: 25kg 15; 22.5kg 15, 11 (too much weight)
Skull crusher 15kg: 15, 15, 10 (funny name)
Biceps with a barbell 25kg: 15, 10; 20kg 10
Dumbbell shrug 20kg: 15, 15
10 min warm-up
Training A = upper body
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Bench press with dumbbells 20kg: 15, 15; 17,5kg 15
Lat pulldown 40kg: 15, 15, 15
Bent-over row 30kg: 12, 12, 12
Shoulder press with a barbell: 25kg 15; 22.5kg 15, 11 (too much weight)
Skull crusher 15kg: 15, 15, 10 (funny name)
Biceps with a barbell 25kg: 15, 10; 20kg 10
Dumbbell shrug 20kg: 15, 15
Wednesday Aug 9, 2017 #
Note
slept:9.0 (rest day)
Tuesday Aug 8, 2017 #
Note
slept:10.5
running 1:00:00 [2]
Monday Aug 7, 2017 #
Note
slept:9.0 (rest day)
Sunday Aug 6, 2017 #
Note
slept:8.5 (rest day)
Saturday Aug 5, 2017 #
Note
slept:9.0
August 5th - August 10th
Meeting friends and family
Meeting friends and family
walking 1:30:00 [1]
Friday Aug 4, 2017 #
Note
slept:7.0 (rest day)
Thursday Aug 3, 2017 #
Note
slept:10.0
bicycling 25:00 [1] 7.0 km (3:34 / km)
way to work
gym 1:00:00 [3]
10 min warm-up
Training C = legs + abs
Recovery 90 seconds between sets. Recovery 90 seconds inside a set.
Squat 60kg: 10, 10, 10
Leg extension 35kg: 12, 12, 12
Leg curl 20kg: 12, 12, 12
Calf extension on step 55kg: 15, 15, 15
Planking: 90sec, 90sec, 90sec
Weighted oblique crunch 20kg: 12, 12, 12
Training C = legs + abs
Recovery 90 seconds between sets. Recovery 90 seconds inside a set.
Squat 60kg: 10, 10, 10
Leg extension 35kg: 12, 12, 12
Leg curl 20kg: 12, 12, 12
Calf extension on step 55kg: 15, 15, 15
Planking: 90sec, 90sec, 90sec
Weighted oblique crunch 20kg: 12, 12, 12
bicycling 25:00 [1] 7.0 km (3:34 / km)
way to home
Wednesday Aug 2, 2017 #
Note
slept:6.0
bicycling 25:00 [1] 7.0 km (3:34 / km)
way to work
bicycling 25:00 [1] 7.0 km (3:34 / km)
way to home
Tuesday Aug 1, 2017 #
bicycling 25:00 [1] 7.0 km (3:34 / km)
way to work
bicycling 25:00 [1] 7.0 km (3:34 / km)
way to home
gym 1:15:00 [3]
15 min warm-up
Training B = back + biceps + abs
Recovery 90 seconds between sets. Recovery 90 seconds inside a set.
Deadlift 90kg: 8, 8, 8
Pull-up: 10, 7, 7
Bent-over row 30kg: 12, 10, 10
Biceps curl with dumbbells 12kg: 12, 12, 12
One-handed Scott-bench 7,5kg: 12, 12, 12
Incline abs crunch 10kg: 15, 15, 15
Lower abs crunch: 15, 15, 15
Training B = back + biceps + abs
Recovery 90 seconds between sets. Recovery 90 seconds inside a set.
Deadlift 90kg: 8, 8, 8
Pull-up: 10, 7, 7
Bent-over row 30kg: 12, 10, 10
Biceps curl with dumbbells 12kg: 12, 12, 12
One-handed Scott-bench 7,5kg: 12, 12, 12
Incline abs crunch 10kg: 15, 15, 15
Lower abs crunch: 15, 15, 15