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2008

 

nb: missing some details for this week, worked a bit more than that

 

7 march

morning: jogging

15 mins/179 avg/193 max

 

 

8 march

morning: endurance running carrying extra weight

26 mins/189 avg/206 max (new personal record!)

 

 

9 march

morning: endurance running carrying extra weight

27 mins/186 avg/202 max

 

 

11 march

morning: circuit training (bands, 150 reps chest press 2x5 lb dumbells, other exercices for 1 minute series)

45 mins/160 avg/188 max

 

evening: circuit training

35 mins/161 avg/189 max

 

total time: 80 minutes

 

 

12 march

morning: walked 6.2 miles

afternoon: trained for about 10 minutes with Powerball while trying to keep balance on gymnastic ball.

evening: circuit training

20 mins/150 avg/209 max (maybe a new record, but I think it's an error because I was training at moderate intensity)

 

total time: 1 hour

 

 

13 march

11a.m-4p.m: trained my lowerbody and jaw by walking 11.6 miles while chewing gum! about 22 087 steps to walk to the nearest city, buy some stuff and come back.

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14 march

 

4p.m: circuit training

33/137/174

2 sets for each exercice

 

-1 minute speed rope

-1 minute nunchaku practicing

-25 sit-ups on gym ball

-25 leg-raise

-25 frog-kicks

-50 alternate biceps curls w/ band

-50 seated row w/ resistance tubing

-25 lateral arm raise w/ resistance tubing

-35 push-ups

 

 

9p.m: circuit training

20/142/176

 

2x 40 declined push-ups

2x 25 sit-ups on gym ball

200 alternate frontal raise w/ 5lb dumbells

25 lateral leg raise, for each leg

2x 25 inclined push-ups

2x 20 sit-ups

50 bodyweight squats

30 right tricep extensions w/ band

25 left tricep extensions w/ band

 

total time : 53 minutes

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15 march

 

morning removing all the snow in front of my house. quite a work out when feeling tired, and considering all the snow there is here ! 30 minutes

evening circuit training, 30 minutes

2 sets 25 sit-ups on gym ball

2 sets 25 leg raise

2 sets 25 frog kicks

1 minute Powerball

2 sets 25 lateral raise with band

2 sets 60 bicep curls for each arm with band

1 minute speed rope

50 lat. raise for centre back, with band

600 calf raise (300 each calf using angle variations)

 

total: 1 hour

 

-----------------------------

 

total for the week (cardio and muscular) : 6 hours + a few hours of walk... Disappointing ! I'll double that in the next weeks

 

note:for next weeks I won't be updating each day but rather make a resume for the whole week each sunday.

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week March 17-23

 

Total muscular training: 4 h

Total cardio training (running): 50 minutes

Plus some walking: 43,7 km (27 miles)

 

Add some training saturday, many mini-sessions

 

highlights

tuesday : 1 set of 75 bodyweight squats,

3 sets of 200 calf raises (on both legs, 200 interior, 200 centre, 200 exterior)

 

wednesday: 400 alternate forearms flexions hammer style w/ 5lb dumbells,

215 push-ups in 6 sets

 

 

Didn't train much this week because of tuesday' lowerbody training. Couldn't run or anything for the rest of the week! It was painful to walk and each time I was sitting or getting up I was like a 110 years old man. It seemed like I was never fully recovering. Today, sunday, it's fine at last!

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So I must set I new program. My body tends to recover slowly (perhaps I'm overtraining ? Or I never trained enough hard before ? Or it's just when I slow my metabolism by reducing calorie intake ?).

 

With that time of rest for each muscle group it should be fine. Plus some cardio in the morning. My forearms are rarely sore, I don't know why, I guess I'm gonna work out with the Powerball and gripper everyday, and lifting heavy on arm days.

 

Day 1 - pecs, arms, abs

Day 2 - back, shoulders, abs

Day 3 - quads, ischio, calfs, abs

Day 4 - pecs, arms, abs

Day 5 - back, shoulders, abs

Day 6 - quads, ischio, calfs, abs

Day 7 - rest

 

Sometimes I'd love to lift heavy, but I don't have any free weights, only bands. That sucks. I wanted to do like Rocky in Russia, go run in the woods, pulling, pushing and lifting huge trees in the snow. But I couldn't, outside the path, where the fallen trees were, there was snow up to my hips and even more. Anyway I'll find a way soon.

 

So I'm starting this program right now, with pecs, arms and abs. Then I'm going to my first day at my new job in a video store.

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March 24 - 30 th

 

total

 

resistance training: 4 h 30

running: 2 hours

walk: 36 km or 22 miles

 

highlights

monday: push-ups: 55, 35, 40, 30, 30, 55, 40 = 285

thursday: push-ups: 1 set of 60 declined push-ups, total 146

 

new goal : I'll try to beat my 60 max reps for push-ups, or to do at least 600 for the week.

 

I think I'm gonna buy a pull-up bar this week, but it ain't easy to find around here. If I do find one, it's gonna be fun to measure every week my skills progression.

 

Did not run a lot, only 3 days. Concentrate on resistance training while I'm eating more and will cut on food soon. Why do I write walking facts ? Some people may find this useless. I think it has it's importance. At the end of a week, and after a year and many years, it certainly makes a difference: walking everyday more than 5k to go to work, instead of walking nothing and use a car like most people do, might help making the difference between someone looking old for his age and me not. The 36k I wrote is only the distance written on my mp3 player, when I walk outside, it does not include when I walk at work or home or when I run, etc. I always walk fast so it's a low intensity cardio workout, there's lots of mountains so it becomes often medium intensity workout, sometimes enough to have soreness in calfs or quads for days.

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monday march 31 - sunday april 6

 

 

 

total

 

resistance training: 4 h 45

running: 1 hour, 8 miles. HR stats: 30/151/176. 30/141/166

walk: 20 miles (32 km)

 

highlights

monday: push-ups: 3x20, 5x25, 2x30 = 245

thursday: push-ups: 5x15, 5x20, 5x25, 4x30, 3x40, + 15 saturday

 

Last week I did 431 push-ups (reg, incline, decl, etc), I've set for new goal to do 600. So this week I did 800 ! Thurdays wasn't all in one training session but throughout the day.

 

New goal : to do at least 850, but to work also on my max reps which is still 60, and on my one-hand push-up and other special push-ups.

 

Also I began training on flexibility, acrobatics and stuff like walking on hands, I like it!

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April 7 - 13

 

 

mon

resistance training : 45 minutes

pecs, arms, abs

115 push-ups

 

 

tue

resistance training : 25 minutes

back, shoulders, abs

25 push-ups

 

run: 30 minutes, constant medium intensity

 

walk: 6,1 km

 

 

wed

resistance training: multiple mini-sessions

quads, ischio, calfs, abs

50 push-ups

 

run: 12/149/186 , hi-intensity intervals

 

walk: 7,7 km

 

 

thu

resistance training: 60 minutes

pecs, arms, abs

200 push-ups

 

walk: 5,5 km

 

 

fri

resistance training: 45 minutes

back, shoulders, abs

90 push-ups

 

walk: 5,8 km

 

 

sat

resistance training: 20 minutes

quads, ischio, calfs, abs

 

walk: 4,8 km

 

 

sun

rest

 

walk: 10,6 km

 

________________________

 

résumé

 

total walk : 40,5 km

 

I felt lazy this week, I don't know why. Not tired, just lazy.

Last week I did 800 push-ups, this week only 480, but I did other stuff instead.

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April 14-20

 

 

mon

resistance training

30 minutes

pecs, arms, abs

run

morning jogging on empty stomach,

9,6 km/50 minutes. average heart rate 161; max 182

 

tue

resistance training : 20 minutes

back, shoulders, abs

 

wed

resistance training: 20 minutes

quads, ischio, calfs, abs

run: 15/160/178

 

thu

resistance training: 30 minutes

pecs, arms, abs

 

fri

resistance training: 15 minutes

back, shoulders, abs

 

sat

resistance training: 15 minutes

quads, ischio, calfs, abs

 

sun

rest

 

________________________

 

résumé 14- 20 april

 

run: 12,6 km

walk : 55,5 km

total: 68,1 km

 

I wasn't training really hard after tuesday. The reason is had to take a forced break after this because all my upperbody muscles were sore, due to a training with a new gadget I bought, called

Power Gym. For 40$ canadian it's pretty good, and practical, can fit into a small box. It's been a really long time since I haven't been doing any pull-ups, chin-ups and other exercices like that, so it was a totally new intense workout for my muscles. Now - almost 4 days later - my laterals still suffer, hope tomorrow I'll be ready to do this again.

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April 14-20

 

 

mon

resistance training

2x15 minutes

pecs, arms, abs

cardio

running at constant med-hi intensity

27/175/195

 

tue

resistance training : 15 minutes

back, shoulders, abs

cardio

running at constant low-med intensity

40/156/178

 

wed

cardio

ran 15 km: 77/165/184

 

thu

resistance training 45 minutes

pecs, arms, abs

 

 

fri

resistance training: 10 minutes

back, shoulders, abs

 

sat

nothing

 

sun

rest, but walked 23 km

 

________________________

 

résumé

 

didn't train really hard this week... the changing climate (hot day, cold day alternating) kind of destabilize me for training; better temper on hot days, more energy... slow on cold days and wanted to rest and watch movies. Samething with food; desire for only raw and fruits on hot days, hot and cooked food on cold nights.

But this week, I'll finally get my bicycle that I left in the city. Soon the milage will go up, the temperature will rise, my metabolism will get a boost. Lots of cardio (from cycling each day except the first days/weeks because my legs will need longer rest between sessions), resistance training perhaps only 3 days/week but working on full body at each session and sheer strenght, heavy weights. Other days, only 3/4 max strenght, more endurance. Depends on how I'll feel.

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I did not train this week except for some mini-sessions of pull-ups, chin-ups, crunches and squats. The reason is because I had to go to Montreal for 2 days to get my bicycle. Then it rained for like 3 days in a row, so I just took some time on computer, writing and editing.

But wheather news say the sun is gonna shine for tomorrow, monday. So I'll get on my bike and ride for the first time this year!

 

I made a small video showing when I do my jogging where I live in Quebec.

 

http://www.youtube.com/watch?v=YiBphYVsI5s

 

This was about 2 or 3 weeks ago.

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5th of May - 11th of May

 

 

 

resistance training

 

1 session of 15 minutes, 45 minutes, some other mini-sessions, ridiculous and pathetic...

 

 

cycling

 

Monday 3 hours

Heart Rate: average 150, max 186

odo: 63 km, average speed 22, max 63

 

Tuesday

HR: 130avg, 171 max

odo in km: total 17, avg 22, max 63

 

Total for the week

total odo: 123 km, 6 hours

 

My official first week of my cycling season consisted in only two rides, both very disapointing; I saw how much I was at a low level and how much my bike becomes mediocre. At the end of the week I made a small ride and saw that my physical capacities are two or three times better than my first day, which was hardcore, with lots of hills that often forced me to stop for a few minutes. think my seat is set too low, it makes my right knee really hurts, especially when climbing, gotta fix that because it's a huge obstacle to my performances.

 

 

 

Did almost no training this week,

it's like if the weather always affect me, positively or negatively, in many aspects of my life: creativity, physical exercise, eating or nature of foods I chose.

It was a typical spring week, with a few sunny days but pretty cold, lots of rain... a slow transition towards summer, and that's how I felt; did not feel like eating fresh food, more processed and cooked stuff, too much, too late in the evenings, etc... Anyway, I see the summer coming, made a provision of fresh fruits and greens, gonna drink iced teas. Only work 2 days next week, so gonna have plenty of time for some long rides on my bike under the sun, and lifting some rocks and trees near my house (no materials or gym yet), and watching movies.

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12th of May - 18th of May

 

 

 

resistance training

 

only one session of 30 minutes and another of 45 minutes.

 

 

 

cycling

 

Tuesday

1 hour, 25 km

 

Wednesday

2h10, 49km, 22km avg

 

Saturday

2h09, 51km, 24km avg

 

 

 

Total for the week

resistance training

1h15

cycling

total odo: 152 km, 4h20

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I know it's still spring, but it's always raining. I'm not working many days this week and wanted to do cycling, but look at this shitty weather, this is unbelievable :

 

Mon: rain

Tues: rain

Wed: rain

Thur: rain

Fri: cold and cloudy

Sat: rain

Sun: the only sunny day... the day I usually rest, because there's so many cars and cyclists that day it's annoying.

Mon: rain

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Rain Sucks !!

I can only ride in the rain if it was with a friend or a group ride.

 

I'll have to peek my nose in here once in a while. I hope you don't mind.

Have you ever thought about moving on the west coast ? Most ppl who live here are from Ontario

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Indeed Tasha, and it's still raining today and most of the week again. What is going on? It wasn't that bad in the past few years, at least not that I remember of. The weather is warmer in B.C ? I heard there's lots of people from Quebec too going to Vancouver.

But it doesn't matter, still got all summer, and right now I'm taking advantage of the rain to read and write more, and to watch movies.

 

I'm taking a break from this journal for this week... haven't done any cycling because of the rain.

I just did some resistance training, just the usual bodyweight stuff.

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It rained here two days ago...poured!!! but Florida storms don't last very long...It is sunny again...and hot..We need more rain down here...every year it rains less and less...I want to try biking outside but I am afraid I will die of heatstroke...So I have kept to indoor spinning.

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The rain actually doesn't bother me. I won't run though if it's a thunderstorm, because of all the lightning in Florida. The rain actually cools you off, just have to bring extra clothing for when you go back into the airconditioned gym.

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The rain actually doesn't bother me. I won't run though if it's a thunderstorm, because of all the lightning in Florida. The rain actually cools you off, just have to bring extra clothing for when you go back into the airconditioned gym.

 

Yeah riding and running in the ran is a different story.

I love running in the rain. It's refreshing and you get to go home much earlier then a ride.

But riding in it is a different story. I'm usually out there for 3-5 hrs. Then stopping for a flat, light, accident etc... Then as you're waiting you body cools down. Then you start to feel numb, you're soaked. And trying to climb back on your bike and get going is probably the toughest part.

So If I had a choice I wouldn't ride in the rain, wind, snow etc...

Sun, and drizzle I'm okay with

I love your warm climate ! Shame on you for having good warm weather

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yeah running under the rain is fun, refreshing, and walking under rain is relaxing. Even when it's a storm, all we need is to be prepared mentally; but most people will just panic and run in search of shelter.

 

Cycling under the rain is difficult to bear and I always see it as a test of mental endurance!

But one or two times it didn't bother me, I could even say I liked it. There was rain but I climbed the Mount-Royal mountain 8 times in a row ( the international cycling race that takes place there is about 14 times I think), usually I'm tired/bored after 3 times. I think the fact that I was the only one on the mountain crazy enough to brave the rain gave me more energy and motivation.

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I'm impressed with your with your diet and your training routine.

What I'm most impressed with is your raw food knowledge. Especially when you haven't been raw for very long.

Myself I had struggle with it for the first few months.

But now for someone being raw for 2 yrs.

I must say I've been learning quiet a bit from what your posts on here.

Your training log is very inspiring Keep it up

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Thank you!

I didn't even know you were raw!

What I like the most about eating raw foods is the peace of mind it gives. Espescially when it's organic. Eventhough the fertilizers farms use is from dubious origins, I feel better than when eating other foods not knowing exactly what it contains.

I like eating fruits after fruits, so easily digested by the body. Or today I had zuchini-spaghetti with mashed avocado, some garlic and fine herbs, it takes 2 minutes to make and it's so delicious.

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