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Training Log Archive: Paroni

In the 7 days ending Aug 27:

activity # timemileskm+m
  gym3 4:00:00
  games1 1:00:00
  Total4 5:00:00
averages - sleep:9.3

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Sunday Aug 27 #

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 ***

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.

Saturday Aug 26 #

Note
slept:8.5 (sick) (rest day)

Flu is getting weaker and weaker. Hopeful feelings.

Friday Aug 25 #

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 #

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

Wednesday Aug 23 #

Note
slept:10.0

games 1:00:00 [3]

football

August 23th - August 27th
Meeting family

Tuesday Aug 22 #

Note
slept:10.5 (rest day)

Monday Aug 21 #

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

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