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This is my log for when I’m not following a specific program.
19 May
Around The Square – 3 x 4
Tuck Jumps – 2 x 12
Squat Jumps – 2 x 10
Split Jumps – 3 x 12I finished a jumps program on 5th May and took an extensive rest. This was a short session to liven up my legs a bit, but I plan to rest further.
21 May
Run – 5km in 33:23
I was reading up about strength training and a lot of the benefits of cardio can be achieved from a single 3-5km run each week. I dislike cardio but I can manage that. The loop I chose was meant to be closer to 3km and I underestimated how far it really was. I walked for parts of this.
27 May
Around The Square – 3 x 4
Lateral High Jumps – 3 x 20
Countermovement Jumps – 2 x 5 (best of 59cm)
Single Leg Box Jumps – 2 x 830 May
Run – 5km in 32:11
I thought I’d improve a lot more by not walking, but the overall pace was very sluggish.
5 June
Run – 5km in 31:28
I pulled my calf in the first minute running downhill quite quickly, but it wasn’t enough to bother me the rest of the run. I took it easy but felt much better than last week and managed a faster time. It’s quite a hilly route so can’t be compared to a flat 5km time.
Next week I’ll try and put some more structure in my training
7 June
Jefferson Curls – 8 x 5kg
Reverse Nordics (band assist) – 2 x 108 June
Brisk walk – 32 mins
Burpees – 60 in 6 minsThese were challenges from a book I’m reading called AMRAP.
9 June
ATS – 3 x 4
Patrick Step ups – 3 x 12 x 5kg
ATG Split Squat – 3 x 10 x 17kg
Nordic Curls – 3 x 8
SL Calf Raise – 3 x 12 x BWI like this series and while I have limited time & gym access over summer I need to consider shorter workouts
11 June
Run – 5.38km in 31:28
I tried running one direction for 15 mins then turning, ended up going too far.
18 June
Run – 5km in 26:54
My wife had a freebie sachet of pre-workout which I necked before this run. It had 250mg caffeine which is a LOT for me. Probably reduced my RPE which is a big factor because I don’t really push myself in cardio.
26 June
Circuit: 10 push ups, 20 BW squats – 8 rounds
Another challenge from the AMRAP book.
I’m in Lithuania from 20 June to 12 August and I’m still in quarantine so can’t hit the public gym. I will do a short leg session this week to stay active.
1 July
DeFranco Daily Dozen
2 July
Run – 3.5km in 19:54
4 & 5 July
DeFranco Daily Dozen
7 July
SL Calf Raise – 3 x 12
9 July
DeFranco Daily Dozen
I realised I have a bit of Achilles tendonitis so I’m laying off the running. Will hit the gym next week for legs and try to prioritise stretching and calf work
12 July
A1 Step ups – 5 x 10
A2 Sit ups – 5 x 12
A3 Jumping jacks – 5 x 14
A4 Front Plank – 5 x 60 secsDeFranco Daily Dozen
One more challenge from the AMRAP book
13 July
Patrick Step Up – 3 x 15 x 50lb total
ATG Split Squat – 3 x 12 x 50lb total
Reverse Nordic (banded) – 3 x 12
SLRDL – 3 x 10 x 50lb total
SL Calf Raise – 3 x 12 x BWI only have a pair of 25lb dumbbells and my resistance bands so did a lot of single leg work here.
18 July
DeFranco Daily Dozen
Already getting poor at consistently doing this
20 July
Patrick Step Up – 3 x 15 x 50lb total
ATG Split Squat – 3 x 12 x 50lb total
Reverse Nordic (banded) – 3 x 12
SLRDL – 3 x 10 x 50lb total
SL Calf Raise – 3 x 12 x BWQuite a lot of DOMS last time so did exactly the same again
3 August
DeFranco Daily Dozen
10 August
Patrick Step Up – 3 x 15 x 50lb total
ATG Split Squat – 3 x 12 x 50lb total
Reverse Nordic (banded) – 3 x 12
A1 SLRDL – 3 x 12 x 50lb total
A2 SL Calf Raise – 3 x 12 x BWI’ve been in Lithuania 20 June-12 August and had no gym access and barely any free time to do legs. My groin, calves and Achilles feel neglected so I need some TLC in the form of a massage gun and a few consecutive days of DeFranco’s daily dozen and then I can get back to some proper lifting.
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