Diversification training log

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Message
Author
User avatar
apriltrainer
Rabbit
Posts: 39
Age: 40
Joined: Sun Jun 20, 2010 4:18 pm
Location: Chicago,IL

Diversification training log

#1 Postby apriltrainer » Sun Jun 27, 2010 11:33 am

Even though I am a pt I tend to fall in a rut with my own training programs. I spend so much time designing programs for others I don't spend enough time on mine and tend to do the same things over and over. Not a good thing since I have a comp coming up.

So here's what I did today.

Sun 6/27 - Jump rope circuit

2:00 min jump rope
5 pullups
10 pushups
15 squats
12 hanging leg raises

repeated till 30 min is up

then finished with a 20 min easy run

Per my polar heart rate monitor - 678 calories burnt
Last edited by apriltrainer on Sun Jun 27, 2010 5:45 pm, edited 1 time in total.
Everyone is an athlete! If you think you aren't athletic, you just haven't found the right sport!

pazios2002
Elephant
Posts: 1018
Joined: Sat May 20, 2006 6:21 pm
Location: Massachusetts, USA
Contact:

Re: Diversification training log

#2 Postby pazios2002 » Sun Jun 27, 2010 1:36 pm

looking forward to your journal. Nice simple effective circuit. I am going to try that one .
If I am "the man", then where is "the woman"?

User avatar
apriltrainer
Rabbit
Posts: 39
Age: 40
Joined: Sun Jun 20, 2010 4:18 pm
Location: Chicago,IL

Re: Diversification training log

#3 Postby apriltrainer » Mon Jun 28, 2010 11:39 am

today 6/28


Polar kept telling me I was dead. That is- it kept telling me my heart rate was 0!
So it would come in and out. Polar says I only burned 231 calories but since it wasn't able to keep track of my heart rate my entire workout, i am sure it was actually more. the 231 cals is just for cardio. For abs, I took off my polar because i got so frustrated with it!

Anyways, here was my workout-
10 min run outside
10 min row (last 500 meters I did one legged rowing, switching from r to l leg)
10 min run

abs- ball crunches
ball toe touches
ball obliques
ball russian twists
Everyone is an athlete! If you think you aren't athletic, you just haven't found the right sport!

User avatar
MaryStella
Stegosaurus
Posts: 3255
Age: 39
Joined: Sun Dec 14, 2008 11:58 pm
Location: Plains, PA
Contact:

Re: Diversification training log

#4 Postby MaryStella » Mon Jun 28, 2010 12:42 pm

looking forward to reading your log

User avatar
apriltrainer
Rabbit
Posts: 39
Age: 40
Joined: Sun Jun 20, 2010 4:18 pm
Location: Chicago,IL

Re: Diversification training log

#5 Postby apriltrainer » Tue Jun 29, 2010 7:55 am

There is a park 1 mile from house so....

Easy 1 mile jog to park with dog.
And then-

6 pullups
5 split jump lunges
6 chinups
5 split jump lunges
3 widearm pullups
10 walking lunges
plank - 1 min hold

I repeated 2 more times with no rest. The only changes I made were to the planks. 2nd set I did a r side plank and 3rd set I did a L side plank.

Ran back 1 mile tabata style. 20 sec hard/10 sec easy jog.

per polar- 285 cal burned
Everyone is an athlete! If you think you aren't athletic, you just haven't found the right sport!

User avatar
apriltrainer
Rabbit
Posts: 39
Age: 40
Joined: Sun Jun 20, 2010 4:18 pm
Location: Chicago,IL

Re: Diversification training log

#6 Postby apriltrainer » Wed Jun 30, 2010 12:08 pm

5 bar dips (not assisted)
10 pushups
10 elevated
10 plyometric pushups
12 jump squats on bench
6 one legged squats
hanging leg raise

x3

afterwards finished with 2 mile run

followed by a few yoga poses and stretching.
Everyone is an athlete! If you think you aren't athletic, you just haven't found the right sport!

User avatar
apriltrainer
Rabbit
Posts: 39
Age: 40
Joined: Sun Jun 20, 2010 4:18 pm
Location: Chicago,IL

Re: Diversification training log

#7 Postby apriltrainer » Sat Jul 03, 2010 9:15 am

Thursday -repeat of Tuesday but with some 3 sets of bicep curls, and 3 sets of rows thrown in at gym.

Fri - repeat of Wed's workout plus a 20 mile unplanned bike ride. Took the train to visit my son who is staying with his dad this summer. When I went to get back on the train...the conductor wouldn't let me take my bike back on because of taste of Chicago taking place downtown.

I had no alternative but to bike...

So I guess eating my cheat meal was actually needed that day! I probably burned it off by not just biking but dodging suburban suv's who aren't used to seeing a bike on the road and yelling at people....

I definately had the bike equivalent of road rage yesterday evening.

To top it off...someone stole my frakkin light from my bike....so yes,,I tried to bike fast during the night. Lots o calories burned!
Everyone is an athlete! If you think you aren't athletic, you just haven't found the right sport!

User avatar
apriltrainer
Rabbit
Posts: 39
Age: 40
Joined: Sun Jun 20, 2010 4:18 pm
Location: Chicago,IL

Re: Diversification training log

#8 Postby apriltrainer » Mon Jul 05, 2010 10:59 am

Sat the 3rd I had my off day. Still walked about 3 miles with my dog, but really casual.

The 4th I repeatd my jump rope circuit.

Today I did a 2mile run followed by some ab work. off to get coffee now!
Everyone is an athlete! If you think you aren't athletic, you just haven't found the right sport!

User avatar
apriltrainer
Rabbit
Posts: 39
Age: 40
Joined: Sun Jun 20, 2010 4:18 pm
Location: Chicago,IL

Re: Diversification training log

#9 Postby apriltrainer » Sun Jul 25, 2010 8:11 am

Been so busy I haven't updated. but been working out religiously, cycled through the above workouts.

yesterday only had 30 minutes, extremely high intensity, limited rest...so I did

1 min jumprope
6 pullups
1 min jumprope
6 chinups
(30 second break)
1 min burpees
8 bicep curls(right hand) with towel and weight plate to work on grip strength at same time
1 min burpees
8 bicep curls (same as above but with L hand)

repeat above until 25 minutes was up

Last 25-30 minutes was 5 minutes of ab work.

DONE.

per polar heart rate - 350 calories burned.
30% from fat

Today just finished a Tacfit workout....wow...highly recommend tacfit!

front lunge step x 8
plank push knee x8
sit thru knee x8
basic pushup x8
spinal rock basic x8
tripod overhead x 8

all done tabata style with 20/10intervals..
Everyone is an athlete! If you think you aren't athletic, you just haven't found the right sport!

User avatar
apriltrainer
Rabbit
Posts: 39
Age: 40
Joined: Sun Jun 20, 2010 4:18 pm
Location: Chicago,IL

Re: Diversification training log

#10 Postby apriltrainer » Sun Aug 01, 2010 9:21 am

so bad at updating this!

anyways on 7/31

I did -
1min run on treadmill @ 5.5
10 one arm kettlebell swings(both r and L)
1 min run on treadmill @ 6.0
10 one arm KB snatches (r& L)
1 min run on treadmill @ 6.5
10 one arm high pulls (R &L)
1 min run on treadmill @ 7.0
10 two arm kb swings

Repeat till 10 minutes is up

and then...

1 min jumprope
3 pullups
1 min jumprope
4 chinups
1 min jumprope
Repeat till 10 min is up.

finish with 2 sets of 12 bicycles...

out in 25 minutes.

320 calories per polar heart rate monitor. TAKE THAT TREADMILL!!!!!!!!!!!! Who says vegans aren't hardcore?
Everyone is an athlete! If you think you aren't athletic, you just haven't found the right sport!

savache27
Finch
Posts: 1
Joined: Thu Aug 05, 2010 9:07 am

Re: Diversification training log

#11 Postby savache27 » Thu Aug 05, 2010 9:17 am

Hi, I see you mentioned TacFit in an earlier post. I just purchased it, and it looks great. From your workout logs it doesn't look like you're following the TacFit schedule. In a way I wanted to follow the schedule because apparently that's the way to get the best results, but I honestly don't feel like it will be enough on it's own. Currently I'm doing Bodyweight workouts 3 days a week and Intervals 3 days a week. It just seems to me if I only do TacFit I will lose some of the progress I've made. I was wondering if you might have an opinion on whether to follow the schedule or just incorporate it into another workout schedule.


Return to “Online Training Journals & Blogs”

Who is online

Users browsing this forum: Bing [Bot] and 3 guests