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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