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
03/08/2013 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:
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:
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.
Happens to me too! Although I've found that if I do some light stuff when I'm sore, the problem goes away
06/08/2013 Nothing, being busy with ice creams and friends I've checked my kicks a little bit, I need to improve flexibility and balance.
07/08/2013 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
08/08/2013 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:
09/08/2013 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:
11/08/2013 Although trying to throw friends into the river is quite tiring, this still counts as one more day off.
12/08/2013 Still nothing 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.
13/08/2013 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
14/08/2013 Morning: 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 Evening: 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
15/08/2013 Morning: Dynamic stretching Skipped on relaxed - Sigh. Evening: 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 Isometric stretching - front splits, level 2 Relaxed stretching later
17/08/2013 Skipped morning routine - have been phoned early, had to go to town. Evening: 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
18/08/2013 Running - somewhere in between 4.5 and 5 km Going to do some stretching later, no time after running
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.