Galen's Daily Battle with Himself

[Galen]

This will be my training journal. I have some minor experience in different sports from ages ago and did some physical training, but didnt do anything worth mentioning for the last two years.

 

Age: 27 years

Height: 180 cm

Weight: 88 kg

Sex: male

 

First goal is to start exercising regularly and gain some strength, endurance and flexibility.

[Galen]

2017-01-06 Friday

 

# reading "Super Joints" by Pavel Tsatsouline. Will be using these exercises in a morning routine

 

# training in the afternoon:

 

push ups

15 sets x 3 reps = 45 in 7 min

 

rows with resistance band

4 sets x 15 reps, 1 min rest

 

squats

2 sets x 50 reps, 90 sec rest

[Galen]

2017-01-07

 

# training mobility drills from the book

30 min

[Galen]

2017-01-08

 

# 30 minutes walking

 

# 30 minutes stretching

-> front split: about 7 cm from floor

[Galen]

2017-01-09

 

# Morning Mobility

 

# Training in the afternoon:

 

push ups

12 sets x 4 reps in 7 min

 

lunges

3 sets x 30 reps with 1 min rest

 

inverted rows

15 sets x 2 reps in 7 min

 

crunches with pause on top

3 x 20 with 1 min rest

 

superman with pause on top

3 x 12 with 1 min rest

 

 

Need to adjust my setup for rows

[Galen]

2017-01-10

 

# Morning Mobility

 

# Training in the afternoon:

 

 20 min on stationary bike at 125 bpm. Gluteus is sore from lunges.

 

# Now (re-)reading:

 

- Relax into Stretching from Pavel Tsatsouline

- Never Gymless from Ross Enamait

[Galen]

2017-01-11

 

# Morning Mobility

 

# Training in the morning:

 

inverted rows

12 sets x 3 reps in 7 minutes

 

push ups

11 sets x 5 reps in 7 minutes

 

bulgarian split squat (BSS)

3 sets x 12 right/12 left with 1 min rest

 

crunches with pausing at top

3 x 20 with 1 min rest

 

superman with pausing at top

3 x 15 with 1 minute rest

 

# training in the evening

 

 20 min on stationary bike at 125 bpm  -> not much of an effort, more of a active recovery thing atm. this will hopefully increase my work capacity faster and maybe I'll make an endurance session out of it later.

[Galen]

2017-01-12

 

# Morning Mobility

 

# Training in the morning:

stretching

2 cm to full front split

 

# training in the evening

 

 20 min on stationary bike at 125 bpm

[Galen]

2017-01-13

 

# Morning Mobility

 

# Training in the morning:

 

inverted rows

7 sets x 4 reps + 3 x 3  in 7 min

 

push ups

6 sets x 8 reps in 7 min

 

high step ups on table

3 sets x 8 reps/leg with 1 min rest

 

crunches with pause at top

3 x 25, 1 min rests

 

superman with pause on top

3 x 15, 1 min rests

 

# training in the evening

 

 20 min on stationary bike at 125 bpm

 

# commentary

push ups went suprisingly well, inverted rows were disappointing. I felt it more in the biceps than in my back maybe because my feet slip on the surface. need to adjust the setup and look up technique.

[Galen]

2017-01-14

Nothing.

 

Noticed hip flexors in the evening, so hip flexor stretches

[Galen]

2017-01-15


# Morning Mobility

[Galen]

2017-01-16

 

# morning mobility

 

# training 1:

 

inverted rows

12 sets x 3 reps in 7 min

 

push ups

6 sets x 8 reps in 6 min

 

high step ups on table

6 sets x 5 reps/leg in 7 min

 

crunches with pause at top

3 x 25 with 1 min rests

 

superman with pause at top

3 x 17 with 1 min rests

 

# training 2:

 

20 min stationary bike at 125 bpm

[Galen]

2017-01-17

 

# Morning Mobility

 

# Training in the morning:

stretching

0.5 cm to full front split

 

# training in the evening

 

 20 min on stationary bike at 125 bpm

 

[Galen]

2017-01-18

# morning mobility

# training 1:

inverted rows

9 sets x 4 reps in 7 min

push ups

5 sets x 10 reps in 7 min

pistols on box, squat to parallel

6 sets x 5 reps/leg in 7 min

crunches with pause at top

3 x 25 with 1 min rests

superman with pause at top

3 x 17 with 1 min rests

# training 2:

20 min stationary bike at 125 bpm

[Galen]

2017-01-19

# Morning Mobility

# Training in the morning:

stretching

full front split achieved


# training in the evening

20 min on stationary bike at 125 bpm

[Galen]

2017-01-20

# morning mobility

# training 1:

inverted rows

7 sets x 6 reps in 7 min

push ups

12/12/12/8 with 90 sec rest

pistols on box, squat to parallel

3 sets x 10 reps/leg, 60sec rest

crunches with pause at top

3 x 25 with 1 min rests

superman with pause at top

3 x 20 with 1 min rests

[Galen]

017-01-21


# Morning Mobility


#hiking

[Galen]

# Morning Mobility


#hiking


Chapter 1.1 ends

Chapter 1.2
Starting tomorrow, my training will be progressing to the next part.
I will also begin taking some supplements: vitamin D and K2 in the morning, magnesium and zinc in the evening.

[Galen]

2017-01-23 monday

# no morning routine

# training 1

inverted rows
7 sets x 6 reps in 7 min

push ups with elevated feet (~50 cm)
6 sets x 6 reps in 7 min

full pistol squats with one hand on a table
7 sets x 3 reps/leg in 7 min

superset x3
chinnies
shoulder bridge

superset x3
standing calf raises
shin raises

hanging from bar x3

#training 2
stationary bike 130 bpm 20 min

 

[Galen]

2017-01-24 tue

# no morning routine

# training
stationary bike 130 bpm 20 min

[Galen]

2017-01-25 wed

# morning routine

# training 1

inverted rows
8/8/8/5/5 with 90 sec rest

push ups pyramid
1,2,3,4,5,6,7,8,7,6,5,4,3,2,1 in 9'30''

3x
chinnies
shoulder bridge

bulgarian split squats
3 x 10 reps with 60'' rest

3x
calf raise
shin raise

3x hanging from bar

# training 2
stationary bike 20' @ 130 bpm

[Galen]

2017-01-26 thu

# joint mobility

# testing pull up techniques

several singles

# stationary bike
130 bpm 20'

[Galen]

2017-01-27 fri

# joint mobility

# training

inverted rows, pyramid
1,2,3,4,5,6,5,4,3,2,1 in 7'40''

push ups, feet elevated 50 cm
4 x 8 in 5'30''

pistols, pyramid
1,2,3,4,5,4,3,2,1 /per leg in 12 min

3x
chinnies
shoulder bridge

3x
calf raise
shin raise

3x hanging from pull up bar

[Galen]

2017-01-28 sat

# joint mobility
 

2017-01-29 sun

# hiking
 

[Galen]

2017-01-30 mon

# morning mobility

# training 1

partial pull ups, on knees from ~90° elbow flexion to top
21 x 1 rep in 7 min

pistols
7 x 3 left/3 right in 6'40''

push ups. feet elevated 1 m
8 x 3 in 6'40''

# training 2

3x
hanging from bar
finger extension with resistance band

3x
neck flexion
neck extension

stationary bike
20 min @ 135 bpm