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Training Log Archive: Paroni

In the 7 days ending Aug 20:

activity # timemileskm+m
  gym3 3:45:00
  walking1 3:15:00
  running2 2:25:00
  bicycling2 56:00
  swimming1 25:00 0.62(40:14) 1.0(25:00)
  circuit training1 15:00
  Total5 11:01:00 0.62 1.0
averages - sleep:8.7

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MoTuWeThFrSaSu

Sunday Aug 20 #

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 ***

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 #

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

running 30:00 [2]

eazy evening running

Friday Aug 18 #

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.

Thursday Aug 17 #

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

Wednesday Aug 16 #

Note
slept:9.5 (rest day)

Tuesday Aug 15 #

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 ***

bicycling 20:00 [1]

walking 3:15:00 [1]

Including the nature trail "Kalkkiruukin luontopolku".

bicycling 20:00 [1]


Tomorrow rest.

Monday Aug 14 #

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

swimming 25:00 [3] 1.0 km (25:00 / km)

5 x ( 100m freestyle + 100m breaststroke )

Tomorrow maybe long and eazy trekking.

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