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Training Log Archive: Paroni

In the 7 days ending Sep 3, 2017:

activity # timemileskm+m
  gym3 3:25:00
  bicycling3 2:30:00 26.1(5:45) 42.0(3:34)
  circuit training1 1:05:00
  running2 50:00
  Total6 7:50:00 26.1 42.0
averages - sleep:8.9

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MoTuWeThFrSaSu

Sunday Sep 3, 2017 #

Note
slept:11.0

22:00pm - 09:00am, totally awesome

Track of the week #36
Mariah Carey: Someday. The song is found on the album Mariah Carey published in 1990 under the label Columbia Records.

YouTube link:
*** song ***
*** remix ***

running 20:00 [2]

supaeasy evening jog

Saturday Sep 2, 2017 #

Note
slept:9.0

gym 1:05:00 [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 17kg: 15, 15, 15
Lat pulldown 40kg: 15; 35kg 15, 12
Bent-over row 30kg: 12, 12, 12
Shoulder press with a barbell 20kg: 15, 12, 12
Skull crusher 16kg: 15, 15, 15
Biceps with a barbell 20kg: 15, 10, 7 (unbelievably tough, somehow I lost powers)
Dumbbell shrug 17kg: 15, 15, 15

Friday Sep 1, 2017 #

Note
slept:8.0

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to work

circuit training 1:05:00 [2]

Group exercise at work: easy circuits and lots of stretching.

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to home

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.

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

Monday Aug 28, 2017 #

Note
slept:9.5 (rest day)

I had some plans for today, but something happened. Hmm..

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