2021 Training Log

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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 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


    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.


    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 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

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