Discussion in 'Training Logs' started by Wildlings, Aug 2, 2013.

  1. Wildlings

    Wildlings Baguette Jouster

    My turn to jump on the training logs bandwagon and start my own!

    I'd planned to go and swim intervals, but today it was bloody full of jellyfish - the naughty ones, not the nice ones - so I went for circuit training instead.
    I did this one:
    pushups x 30 sec
    hindu squats x 30"
    high knees x 30"
    pike press x 30"
    lunges x 30"
    dumbbell rows x 30"
    glute ham raise x 30"
    dumbbell swings x 30"
    Repeated 3 times, resting 1:30 between circuits.
    Total destruction :D
  2. Wildlings

    Wildlings Baguette Jouster

    Yesterday's stuff left no soreness or discomfort. Hope it doesn't mean I didn't work enough -.-

    Today I did another circuit, for core training
    25 russian twists with 8kg weight
    20 lying hip swing
    30 supermen
    1 minute plank with straight arms - that was hard!
    Repeated 3 times with 1 minute rest in between

    It felt challenging while doing it - I also had troubles keeping the legs straight during the 2nd exercise - but then I felt quite fresh. Maybe I should have repeated it one or two more times, but I was late for dinner (supper?) and it can't be put off :evil:
    Last edited: Aug 3, 2013
  3. Wildlings

    Wildlings Baguette Jouster


    11 km cycle
    aka the joy of riding uphill with a holed tyre :bang:
  4. Wildlings

    Wildlings Baguette Jouster

    Knees a bit messed up from yesterday, and shin splints won't let me run.
    So I took it easy today, just 30-40 minutes of light swimming.

    But I want to crank up the intensity again, you'll see if I don't :evil:
  5. Smitfire

    Smitfire Cactus Schlong

    I always feel sore 48 hours after exercising. I can feel a bit stiff the day after but it's the day after that the doms kicks in.
  6. Wildlings

    Wildlings Baguette Jouster

    Happens to me too! Although I've found that if I do some light stuff when I'm sore, the problem goes away :cool:
  7. Wildlings

    Wildlings Baguette Jouster

    Nothing, being busy with ice creams and friends :D I've checked my kicks a little bit, I need to improve flexibility and balance.
  8. Wildlings

    Wildlings Baguette Jouster

    Allright. After realizing what my push ups really looked like and mocking myself for over two hours, I've started over with strict form: totally straight line from head to toes, feet together, hands below the shoulders and shoulder-width, elbows in and bent at least 90 degrees.

    Maximum proper push ups: 0! :happy:

    So I'm currently working with my hands elevated - 30 cm. Did today:
    -2 pyramids up to 6 and back
    -4 sets of 5
    -1 set of 8
    for a total of 100 :evil:

    In the evening I ran 20 minutes = 2.5 km, average speed 8.7 km/h

    Notes: I need to start stretching seriously and maybe start working on the pistol squat :cool:
    Last edited: Aug 7, 2013
  9. Wildlings

    Wildlings Baguette Jouster

    some random slow kicks
    3 x 5 glute ham raises
    3 x 40 adductor flies
    3 x 30 side leg lifts
    100 hindu squats
    50 dumbbell swings (8 kg)
    2 minutes knee strikes
    Isometric stretching for side split - level 1 of van zandt progression :evil:
  10. Wildlings

    Wildlings Baguette Jouster

    Done my 100 incline push ups:
    4 sets of 5
    5 sets of 10
    2 sets of 15

    Ran 3 km, average speed 8.8 km/h. It's getting better!

    Also, I think I'll make up a decent plan that makes some sense after this week of casual randomness :jester:
  11. Wildlings

    Wildlings Baguette Jouster

    Day off
  12. Wildlings

    Wildlings Baguette Jouster

    Although trying to throw friends into the river is quite tiring, this still counts as one more day off.
  13. Wildlings

    Wildlings Baguette Jouster

    Still nothing :eek: but push ups (100+ split into various sets)
    I've finally sent the incline to hell!
    My maximum for regular push ups is now around 10-15 :happy:

    Going to get back to serious training by tomorrow .-.

    Also, I've found a door frame that *seems* to hold me, so hopefully I can start working on pull ups.
    Last edited: Aug 12, 2013
  14. Wildlings

    Wildlings Baguette Jouster


    In the morning:
    Joint rotations
    Dynamic stretching - front, side and back leg raises, 3 sets of 10 per leg
    Relaxed stretching

    In the evening:
    Dynamic stretching - same as morning
    Running 4 km
    Iced my shins, maybe shin splints won't show up their ugly face again
    Isometric stretching - side and front split, level 1. I already love to hate it! :happy:
    Relaxed stretching - some hours later
  15. Wildlings

    Wildlings Baguette Jouster


    Joint rotations/Balance drills
    Dynamic stretching
    Push ups 100+, sets of 5,8 and 10 (greasing the groove)
    Assisted glute ham raises 5x5
    Body rows 5x5
    Slow kicks - side, front and roundhouse, 10 x leg
    Static kicks - side, front and roundhouse, 10'' hold each

    Dynamic stretching
    Circuit n.1:
    -25 sumo squat and press (8 kg)
    -25 lunges per leg
    -15 hindu push ups
    Rest 1:30
    Circuit n.2:
    -25 dumbbell swings (8 kg)
    -50 adductor flies
    -50 hindu squats
    -25 russian twists (4 kg)
    Rest 1:30
    Repeat circuit n.1
    Rest 1:30
    Repeat circuit n.2
    Isometric stretching - side split, level 2
    Relaxed stretching - some hours later
  16. Wildlings

    Wildlings Baguette Jouster


    Dynamic stretching
    Skipped on relaxed - Sigh.

    Dynamic stretching

    Running - 4 km

    Core Exercises:
    50 chinnies - each elbow to knee is half rep
    20 leg lifts
    15 reverse crunches
    30 supermen
    Rest 1:30
    Tabata plank
    Rest - unknown
    20 sit ups
    50 chinnies
    20 leg lifts
    15 reverse crunches - forgot supermen :confused:

    Isometric stretching - front splits, level 2

    Relaxed stretching later
  17. Wildlings

    Wildlings Baguette Jouster


    Dynamic&Relaxed stretching in the morning.
  18. Wildlings

    Wildlings Baguette Jouster


    Skipped morning routine - have been phoned early, had to go to town.

    Dynamic stretching

    Strength training:
    -Push ups: day 1 of the 100 push ups program, happily started from 3rd column
    -Body rows: 3 sets of 3
    -Negative pull ups: 3 sets of 1
    -Isometric kicks hold: front kick and side kick, 2 sets of 15sec each
    -Hindu squats: 100
    -Bodyweight lunges: 50 each leg

    Isometric stretching: side split, level 3 - but I'll have to repeat this

    Relaxed stretching

    I'm thinking of dropping or reducing dynamic stretching. At the moment it's doing more harm than good.:bang:

    In the process of developing a decent workout plan :)
    Last edited: Aug 18, 2013
  19. Wildlings

    Wildlings Baguette Jouster


    Running - somewhere in between 4.5 and 5 km
    Going to do some stretching later, no time after running :(
  20. Van Zandt

    Van Zandt Mr. High Kick

    You can do relaxed stretching at any time of day. You don't need to warm-up to do it, or save it for the end of a workout, although being warm will help. Just once a day will be enough to see gains.

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