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Diversification training log


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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

Edited by apriltrainer
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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

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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

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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!

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  • 3 weeks later...

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..

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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?

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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.

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