2021 Training Log

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  • #10486
    Fraser_9to5
    Keymaster

      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 12

      I 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 8

      30 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

      #10489
      Fraser_9to5
      Keymaster

        7 June

        Jefferson Curls – 8 x 5kg
        Reverse Nordics (band assist) – 2 x 10

        8 June

        Brisk walk – 32 mins
        Burpees – 60 in 6 mins

        These 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 BW

        I 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.

        #10492
        Fraser_9to5
        Keymaster

          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

          #10493
          Fraser_9to5
          Keymaster

            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 secs

            DeFranco 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 BW

            I 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 BW

            Quite a lot of DOMS last time so did exactly the same again

            #10494
            Fraser_9to5
            Keymaster

              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 BW

              I’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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