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Training Log Archive: Paroni

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  gym4 5:12:00
  bicycling4 2:55:00 26.1 42.0
  running1 30:00
  Total6 8:37:00 26.1 42.0
averages - sleep:8.6

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2:13
0:00
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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

Note
slept:7.5

Track of the week #50
Kashif : I've been missin' you. The song is found on the album Send me your love published in 1984 under the label Arista Records.

YouTube link:
*** song ***

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

way to work

gym 1:23:00 [3]

Training C = legs + abs + lower back
10 min warm-up

Recovery 2 min during a set. Recovery about 2 min between sets.
1. 45 degree leg press 125kg : 10, 10, 9
2. Squat 60kg : 10, 10, 8
3. Leg extension 40kg : 10, 9, 9
4. Lying leg curl 30kg : 10, 6 + 25kg : 9
5. Barbell seated calf raise 60kg : 15, 15, 15
6. Barbell standing calf raise 60kg : 15, 15, 15
7. Hanging leg raise : 10, 8
8. Incline crunch : 20, 16
9. Russian twist 12kg : 15, 15
10. Straight-legged hip raise : 20, 20

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

way to home

Saturday Dec 9, 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

running 30:00 [2]

Friday Dec 8, 2017 #

Note
slept:11.0

gym 1:22:00 [3]

Training B = pectoralis + arms
10 min warm-up

Recovery 2 min during a set. Recovery about 2 min between sets.
1. Barbell bench press 62,5kg : 10, 8, 6
2. Straight-arm dumbbell pullover 25kg : 10, 9
3. Pec deck 50kg : 9, 7
4. Skull crusher 22,5kg : 10, 10, 8
5. Cable rope overhead triceps extension 20kg : 10, 8
6. Barbell biceps curl 22,5kg : 10, 10, 10
7. One-handed scott bench biceps curl 9kg : 10, 9, 8
8. Barbell wrist curl 20kg : 10, 10, 9

Thursday Dec 7, 2017 #

Note
slept:11.0

gym 1:12:00 [3]

Training A = back + shoulders
10 min warm-up

Recovery 2 min during a set. Recovery about 2 min between sets.
1. Deadlift 90kg : 10, 10, 7
2. Pull-ups : 10, 7, 6
3. Seated cable row 55kg : 10, 8, 8
4. Standing lat pushdown 35kg : 8 + 30kg : 7, 8
5. Seated barbell shoulder press 27,5kg : 10, 10, 10
6. Upright barbell row 25kg : 10, 9, 8
7. Dumbbell side lateral raise 7kg : 10, 9
8. Dumbbell rear lateral raise 7kg : 10, 8

Wednesday Dec 6, 2017 #

Note
slept:8.5 (rest day)

5hrs + 3.5hrs nap

Congratulations to 100 years old Finland!
Song for Finland!
Another. This is a mythical video.

Tuesday Dec 5, 2017 #

Note
slept:7.0

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

way to home

Monday Dec 4, 2017 #

Note
slept:8.0

bicycling 25:00 [1]

way to home

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

way to work

gym 1:15:00 [3]

Training C = legs + abs + lower back
10 min warm-up

Recovery 2 min during a set. Recovery about 2 min between sets.
1. 45 degree leg press 120kg : 10, 10, 10
2. Leg extension 35kg : 10, 10, 10
3. Lying leg curl 20kg : 10, 10, 9
4. Barbell seated calf raise 60kg : 8, 13, 12
5. Barbell standing calf raise 55kg : 15, 15, 15
6. Good morning 32,5kg : 15, 15, 13
7. Hanging leg raise : 10, 10
8. Incline crunch : 20, 18
9. Russian twist 12kg : 15, 15
10. Straight-legged hip raise : 20, 20

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