Training Log Archive: ParoniIn the 7 days ending Sep 10, 2017:
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Sunday Sep 10, 2017 #
Note
slept:7.0
September 10th - September 13th
Family trip to Turku's archipelago
Track of the week #37
Patrick Hernandez: Born to be alive. The song is found on the album Born to be alive published in 1978 under the label Aquarius Records.
YouTube link:
*** song ***
Family trip to Turku's archipelago
Track of the week #37
Patrick Hernandez: Born to be alive. The song is found on the album Born to be alive published in 1978 under the label Aquarius Records.
YouTube link:
*** song ***
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
Saturday Sep 9, 2017 #
Note
slept:8.0
6hrs + 2hrs nap
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
Friday Sep 8, 2017 #
Note
slept:9.5
gym 1:05:00 [3]
7 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 45kg: 15, 15, 12
Bent-over row 32,5kg: 12, 12, 12
Shoulder press with a barbell 20kg: 15, 15, 12
Skull crusher 17,5kg: 15, 15, 15
Biceps with a barbell 20kg: 15, 15, 15
Dumbbell shrug 20kg: 15, 15, 15
+ forearms
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 45kg: 15, 15, 12
Bent-over row 32,5kg: 12, 12, 12
Shoulder press with a barbell 20kg: 15, 15, 12
Skull crusher 17,5kg: 15, 15, 15
Biceps with a barbell 20kg: 15, 15, 15
Dumbbell shrug 20kg: 15, 15, 15
+ forearms
running 15:00 [2]
eazy evening jog
Thursday Sep 7, 2017 #
Note
slept:9.0 (rest day)
Wednesday Sep 6, 2017 #
Note
slept:7.0
3.5hrs + 3.5hrs nap
bicycling 25:00 [1] 7.0 km (3:34 / km)
way to home
Tuesday Sep 5, 2017 #
Note
slept:7.0
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
bicycling 25:00 [1] 7.0 km (3:34 / km)
way to work, night shift
Monday Sep 4, 2017 #
Note
slept:7.0
bicycling 25:00 [1] 7.0 km (3:34 / km)
way to work
gym 1:15:00 [3]
10 min warm-up
Training B = legs + abs
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.
Squat 55kg: 12, 12, 12
Leg curl 15kg: 15, 15, 15
Seated calf raise 50kg: 15, 15
Standing calf raise 40kg: 15; 50kg 15
Cable crunch 55kg: 15, 15, 15
Abs twist with a kettlebell 16kg: 15, 15, 15
Hyperextension on bench: 15, 15, 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 55kg: 12, 12, 12
Leg curl 15kg: 15, 15, 15
Seated calf raise 50kg: 15, 15
Standing calf raise 40kg: 15; 50kg 15
Cable crunch 55kg: 15, 15, 15
Abs twist with a kettlebell 16kg: 15, 15, 15
Hyperextension on bench: 15, 15, 15
Weighted oblique crunch 20kg: 15, 15, 15
bicycling 25:00 [1] 7.0 km (3:34 / km)
way to home