I just started a training diary and now I’m thinking why not start a training log!
I think it might give me a little extra discipline and motivation. At the moment, I’m mostly doing strength training and some group training. My goal is basically to improve strength and condition slowly but surely, while remaining injury-free… Also, being able to do multiple unassisted pull ups would be nice!
Here’s week 1:Monday:
Body Combat. This is always fun but I’m getting a little tired of the current routine, looking forward to new the one that’s released next week! The instructor is great but what’s the deal with her pink boxing trunks with “girl power” printed over the crotch? Maybe these are ironic trunks.Tuesday:
A few minutes on the cross trainer.
Chest & shoulder exercise on bench, like bench press but with arms alongside body,
13,5 kg DB: 8, 6, 5, 4, 5 reps. Flyes with 6 kg DB x 9. Side raise with 6 kg DB x 10.
Assisted dips: -30 x 5, -23 x 3 X 5, -30 x 5.
Deadlift: 60 kg 4 x 5, 1x 4.
Cable row: 36 kg x 8 (Nautilus style).
Abs: Super slow crunches, all the way up with passive arms. Hard! Did 3 of these with ok form.Thursday:
Tried some tests as suggested in my training diary. Cooper test: 2 km on treadmill took 12:44. That’s not very good, is it? I would certainly not be admitted to the police academy… Leg strength: ( back to wall and legs at a straight angle, is there an English name for it?) 2 min. Elbow plank: 1:45. Press ups: 31.
I don’t know about these tests… Will I get better a these things without actually practicing them? We’ll see, I’ll try again in 3 months.
Proceeded to do a short work out:
Box Squat: 65 kg x 1, 70 kg x 1 (PB), 55 kg 3 x 5.
Hang clean: 35 kg, 3 x 5.
Assisted pull ups: -30 x 5. -23 x 5, -23 x 4 + 1 neg, -23 x 4 + 1 neg, -30 x 5.
Hip abduction 71 kg x 12 (Nautilus style).Saturday:
Body Combat. Morning class and felt low in energy to begin with, exhausted afterwards. At my gym, the male instructors seem to have been recruited partly based on aesthetic merits. I find this can improve workouts, because you don’t want to look weak in front of the cute instructor!
Had a sauna and went to eat veggie buffet with my training buddy.