Regain Thy Former Self

[Caius]

After snooping around the forums section a bit, I ran into this Daily Battle Log section. I'm not too big on updating a forum daily, as I track everything on my Google Notes, though I will be posting what I've been doing every now and again, plus any hikes I take along the way. Not sure if body measurements or anything would be useful, I really want to keep it simple. Feel free to comment and/or suggest activities/alternatives to do.

 

I'm currently doing an ABA-BAB split with 1 exercise done as a straight set followed by 2 pairs of alternating sets. On days between these, I do some core and corrective activities and cardio in the form of HIIT as my energy and recovery allows. Actually, I wonder if just putting a link to the Google Notes would just be easier ... 🤔

 

Here's what's been done since joining NF:

 

2020 08 31 - 3 sets of 10-12 reps with 1 minute rest
Training Time: 33 min

1. Reverse Crunch 60 / 60 / 60s
2. A. Band Chest Press 16.8 kg 12 / 12 / 8 RP
3. B. DB Squat 11.0 kg 12 RP // 12.0 kg 12 RP // 12.5 kg 12 RP
4. A. Band Seated Row 11.0 kg 15 RP // 16.3 kg 15 / 14 RP
5. B. DB 1-Leg Hip Hinge 8.5 kg 15 RP // 10.0 kg 15 RP // 12.5 kg 15 RP

 

2020 09 01
Training Time: 33 min

1. Band Face Pull to Y Press 3.6 kg 15 / 12 / 9 RP
2. Mini Band Lateral 10 RP Ladder Walk 12.2 kg
3. Band Ext Rotator Cuff 2.3 kg 15 / 10 / 10 RP
4. Cardio - 10 min BW HIIT
5. Core Workout - 8 min BW

 

2020 09 02 - 3 sets of 12-15 with 1 minute rest
Training Time: 35 mi

1. Band Wood Chopper 5.9 kg 20 // 8.2 kg 18 // 9.4 kg 15 RP
2. A. Band Pull Through 8.2 kg 25 // 13.6 kg 20 // 18.1 kg 11 RP
3. B. DB Overhead Press 7.5 kg 20 // 10.0 kg 15 / 13 RP
4. A. DB BSS 7.0 kg 15 / 15 / 11 RP
5. B. Band Pulldown 12.7 kg 15 / 13 / 10 RP

 

I guess that's it for the day, let's see what tomorrow brings.

[Caius]

2020 09 03
Training Time: 36 min

1. Band Face Pull to Y Press 3.6 kg 15 / 12 / 12 RP
2. Mini Band Lateral 10 RP Ladder Walk 12.2 kg
3. Band Ext Rotator Cuff 2.3 kg 15 / 12 / 10 RP
4. Cardio - 10 min BW HIIT
5. Core Workout - 7.5 min BW

[Caius]

2020 09 04
Training Time: 33 min

 

1. Reverse Crunch 60 / 60 / 60s
2. A. Band Chest Press 11.8 kg 16 / 15 / 15 RP
3. B. DB Squat 9.5 kg 20 / 12.5 kg 15 / 15 RP
4. A. Band Seated Row 14.1 kg 15 / 15 / 15
5. B. DB 1-Leg Hip Hinge 10.0 kg 15 / 20 / 12.5 kg 15 RP

[Caius]

 

This was the best I could do after 3-4 hours of sleep and eating left over tacos that are a bit too spicy for me.

 

🗓 2020 09 07

Training Time: 41 min

1. Band Wooodchopper 12.6 kg 10 / 10 / 10 / 10 RP
2. A. Band Pull through 6.8 kg 15 RP // 20.1 kg 14 / 14 RP // 25.0 kg 6
3. B. DB Overhead Press 11.0 kg 10 / 10 / 10 / 11 RP
4. A. DB BSS 7.5 kg 10 / 10 / 9 / 8 RP
5. B. Band Pulldown 12.3 kg 12 RP // 14.5 kg 10 / 10 / 8 RP

Note to self: don't ever do that again ... eat spicy food before exercise. People who do that are clinically insane.

[Caius]

🗓 2020 09 08
Training Time: 27 min

1. Band Face Pull to Y Press 3.6 kg 15 / 15 / 9 RP
2. MB Lateral 10 RP Ladder Walk 12.2 kg
3. Band Ext Rotator Cuff 2.3 kg 15 / 14 / 12 RP
4. Ab Workout

[Caius]

🗓 2020 09 09
Training Time: 38

1. Reverse Crunch 60 / 60 / 60s
2. A. Band Chest Press 13.6 kg 11 / 11 / 11 / 10 RP
3. B. DB Squat 14.5 kg 14 / 12 / 11 / 11 RP
4. A. Band Seated Row 15.9 kg 11 / 11 / 11 / 11 RP
5. B. DB 1-Leg Deadlift 13.5 kg 12 / 12 / 12 / 12 RP

[Caius]

🗓 2020 09 10
Training Time: 24 min

1. Band Face Pull to Y Press 3.6 kg 15 / 15 / 10 RP
2. MB Lateral 10 RP Ladder Walk Black + Blue 12.2 kg
3. Band Ext Rotator Cuff Green 2.3 kg 15 / 14 / 14 RP
4. Ab Workout 6.5 min

[Caius]

🗓 2020 09 11
Training Time: 32

1. Band Wood Chopper 14.1 kg 10 / 10 / 10 RP
2. A. Band Deadlift 26.3 kg 12 / 13 / 11 RP 
3. B. DB Overhead Press 12.5 kg 11 / 11 / 10 RP
4. A. DB BSS 7.5 kg 10 / 10 / 10 RP 
5. B. Band Pulldown 15.4 kg 12 / 11 / 10 RP

Note to self: consider an alternate exercise for the glutes/hams

[Mosasaurus]

Thanks for notifying about the battle log. It seems to take a while to find the resources here.

I have a simple doc made for this first challenge, maybe I'll make the switch.

 

[Caius]

3 hours ago, Mosasaurus said:

I have a simple doc

I think everyone has their favorite way of recording their workouts and whatever works best for you is what you should continue to use.
 

I personally use Google Notes and a scoreboard system and then copy-paste here which is probably quite contrary to how most people record their workouts. 

 

I think as long as you know what you did last time and what you’re working on for next time (I’ve left this off here) that should be enough.

 

If you start your own Battle Log, let me know and I’ll follow it!

[Caius]

Training Time: 30 min
🗓 2020 09 14

1. 1. Reverse Crunch 60 / 60 / 60s
2. 2A. Band Chest Press 16.8 kg 12 / 12 / 10 RP
3. 2B. DB Squat 14.5 kg 12 / 12 / 12 RP
4. 3A. Band Row 17.7 kg 12 / 12 / 12 RP
5. 3B. DB 1-Leg Deadlift 17.5 kg 10 / 10 / 10 RP

Note to self: grip strength needs improvement in 3B

[Caius]

🗓 2020 09 15
Training Time: 38 min

1. Band Face Pull to Y Press 3.6 kg 15 / 15 / 11 RP
2. MB Lateral 10 RP Ladder Walk 13.6 kg
3. Band Ext Rotator Cuff 2.3 kg 15 / 15 / 15 RP
4. Cardio 2 rounds 10 mins
5. Ab Workout 5.5 mins

[Caius]

Walked past some monkey bars on my way to work. Decided to see if a pull up and a chin up was possible. 
 

The chin up was easy. 
Struggled with the pullup ... but did it once the energy leaks were plugged up. 
 

🍶🍺‼️sake bomb‼️🍶🍺 

[Caius]

🗓 2020 09 16
Training Time: 35 min

1. 1. Band Wood Chop 9.4 kg 15 / 14 / 12 RP
2. 2A. Band Pull Through 16.3 kg 15 / 15 / 15 RP
3. 2B. DB Overhead Press 10.0 kg 15 / 14 / 12 RP
4. 3A. DB BSS 7.0 kg 15 / 15 / 13 RP
5. 3B. Band Pulldown 12.7 kg 15 / 13 / 10 RP

Note to self: BSS is exhausting, consider freezing that

[Caius]

🗓 2020 09 18
Training Time: 33 mins

1. 1. Reverse Crunch 60 / 60 / 60s
2. 2A. Band Chest Press 12.7 kg 19 / 15 / 14 RP
3. 2B. DB Squat 12.5 kg 17 / 17 / 15 RP
4. 3A. Band Row 17.7 kg 14 / 13 / 12 RP
5. 3B. DB 1-Leg Stagger Hip Hinge 12.5 kg 18 / 17 / 15 RP

Note to self: does the 3C workout interfere with ABA-BAB?

Note to self: focus on scapular retraction during rows

Note to self: film 3B to check form on L

[Caius]

Training Time: 42 min
🗓 2020 09 21

1. 1. Band Wood Chop 12.7 kg 10 / 10 / 10 / 10 RP
2. 2A. Bridge Curl BW 8 / 8 / 8 / 8 RP
3. 2B. DB Overhead Press 11.0 kg 10 / 10 / 10 / 11 RP
4. 3A. DB BSS 7.5 kg 10 / 10 / 9 / 9 RP
5. 3B. Band Pulldown 14.5 kg 10 / 10 / 10 / 10 RP

Note to self: focus on glute tension in Bridge Curls

[Mosasaurus]

I like your notes to self

[Caius]

🗓2020 09 22
Training Time: 11 mins

1. Band External Rotation Low 10 RP [2.3 kg]
2. Band External Rotation High 10 Rp [2.3 kg]
3. Band Low Trap Press 20 RP [2.3 kg] 
4. Band Reverse Fly 20 RP [2.3 kg]
5. Band Straight Arm Lat Pulldown 20 RP [7.3 kg]
6. Scapular Protraction 20 RP [7.3 kg]
7. MB Lateral 10 RP Ladder Walk [13.6 kg]

Note to self:

• focus on keeping the back straight in 3
• freeze here and focus on form in 5
• can increase 6, but wait for SAS first
• conduct 7 once more then increase

[Caius]

Workout A [4 sets of 8-10 reps with 1 minute rest]
🗓 2020 09 23
Training Time: 39

1. 1. Reverse Crunch 60 / 60 / 60 / 60s
2. 2A. Band Chest Press 14.5 kg 12 / 12 / 9 / 8 RP
3. 2B. DB Squat 17.5 kg 11 / 10 / 10 / 8 RP
4. 3A. Band Seated Row 17.9 kg 10 / 10 / 10 / 10 RP
5. 3B. DB 1-Leg Deadlift 16.0 kg 12 / 11 / 11 / 10 RP

Note to self:

• Pain in L knee and compensation with R in 2B; freeze and correct
• Focus on trap engagement in 3A

[Mosasaurus]

I really like the short video demos that accompany every exercise. I watch them over and over as I do my workouts to make sure I am targeting things properly.

[Caius]

1 hour ago, Mosasaurus said:

to make sure I am targeting things properly

Yup, I like to film myself to check my form and ensure that I'm working the muscles to do the exercise. I see that I have made compensations in my squats and might need to work on that.

[Caius]

20 hours ago, BenJ34 said:

Thanks! Today I use to practice

This is a portion of my off-day workout. It usually involves a core workout and a cardio workout which I have chosen to not do on this day and it also includes corrective exercises which I chose to do this day. The exercises listed here are actually part of my upper body warmup, but since it included the exercises I normally do and a few more, I chose to replace those with these.

[Caius]

🗓2020 09 24
Training Time: 9 mins

1. External Rotation Low 10 RP [2.3 kg] 
2. External Rotation High 10 Rp [2.3 kg] 
3. Low Trap Press 20 RP [2.3 kg] 
4. Reverse Fly 20 RP [2.3 kg] 
5. Straight Arm Lat Pulldown 20 RP 
6. Scapular Protraction 20 RP 
7. MB Lateral 10 RP Ladder Walk 13.6 kg

[Caius]

Workout B [3 sets of 10-12 with 1 minute rest]
🗓 2020 09 25
Training Time: 34

1. 1. Band Wood Chop 14.1 kg 12 / 12 / 10 RP
2. 2A. Bridge Curl BW 10 / 10 / 10 RP
3. 2B. DB Overhead Press 12.5 kg 12 / 12 / 10 RP
4. 3A. DB BSS 7.5 kg 10 / 10 / 10 RP // [CT BSS w/BW 60s x3]
5. 3B. Band Pulldown 15.4 kg 12 / 11 / 10

Notes to self:

• Focus on form on 1
• Focus on glute tension on 2A
• CT BSS replaced DB BSS because of current knee pain

[Caius]

Training Time: 30 min [3 sets of 10-12 reps with 1 minute rest]
🗓 2020 09 28

1. Reverse Crunch 60 / 60 / 60s
2. 2A. Pushup [BW] 12 / 11 / 10 RP
3. 2B. DB Squat 16.0 kg 12 / 11 / 10 RP
4. 3A. Band Row 19.0 kg 11 / 11 / 10 RP
5. 3B. DB 1-Leg Staggered Hip Hinge 17.5 kg 12 / 11 / 10 RP