Training Log Archive: ParoniIn the 7 days ending Aug 20, 2017:
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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.