Galen Posted January 5, 2017 Report Share Posted January 5, 2017 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. Quote Link to comment
Galen Posted January 6, 2017 Author Report Share Posted January 6, 2017 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 Quote Link to comment
Galen Posted January 7, 2017 Author Report Share Posted January 7, 2017 2017-01-07 # training mobility drills from the book 30 min Quote Link to comment
Galen Posted January 8, 2017 Author Report Share Posted January 8, 2017 2017-01-08 # 30 minutes walking # 30 minutes stretching -> front split: about 7 cm from floor Quote Link to comment
Galen Posted January 9, 2017 Author Report Share Posted January 9, 2017 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 Quote Link to comment
Galen Posted January 10, 2017 Author Report Share Posted January 10, 2017 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 Quote Link to comment
Galen Posted January 11, 2017 Author Report Share Posted January 11, 2017 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. Quote Link to comment
Galen Posted January 12, 2017 Author Report Share Posted January 12, 2017 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 Quote Link to comment
Galen Posted January 13, 2017 Author Report Share Posted January 13, 2017 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. Quote Link to comment
Galen Posted January 15, 2017 Author Report Share Posted January 15, 2017 2017-01-14 Nothing. Noticed hip flexors in the evening, so hip flexor stretches Quote Link to comment
Galen Posted January 15, 2017 Author Report Share Posted January 15, 2017 2017-01-15# Morning Mobility Quote Link to comment
Galen Posted January 16, 2017 Author Report Share Posted January 16, 2017 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 1 Quote Link to comment
Galen Posted January 17, 2017 Author Report Share Posted January 17, 2017 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 Quote Link to comment
Galen Posted January 18, 2017 Author Report Share Posted January 18, 2017 2017-01-18 # morning mobility # training 1:inverted rows 9 sets x 4 reps in 7 minpush ups 5 sets x 10 reps in 7 minpistols on box, squat to parallel 6 sets x 5 reps/leg in 7 mincrunches with pause at top 3 x 25 with 1 min restssuperman with pause at top 3 x 17 with 1 min rests# training 2: 20 min stationary bike at 125 bpm Quote Link to comment
Galen Posted January 20, 2017 Author Report Share Posted January 20, 2017 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 Quote Link to comment
Galen Posted January 21, 2017 Author Report Share Posted January 21, 2017 2017-01-20 # morning mobility # training 1:inverted rows 7 sets x 6 reps in 7 minpush ups 12/12/12/8 with 90 sec restpistols on box, squat to parallel 3 sets x 10 reps/leg, 60sec restcrunches with pause at top 3 x 25 with 1 min restssuperman with pause at top 3 x 20 with 1 min rests Quote Link to comment
Galen Posted January 21, 2017 Author Report Share Posted January 21, 2017 017-01-21# Morning Mobility#hiking Quote Link to comment
Galen Posted January 22, 2017 Author Report Share Posted January 22, 2017 # Morning Mobility#hikingChapter 1.1 endsChapter 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. Quote Link to comment
Galen Posted January 23, 2017 Author Report Share Posted January 23, 2017 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 2stationary bike 130 bpm 20 min Quote Link to comment
Galen Posted January 25, 2017 Author Report Share Posted January 25, 2017 2017-01-24 tue # no morning routine # trainingstationary bike 130 bpm 20 min Quote Link to comment
Galen Posted January 26, 2017 Author Report Share Posted January 26, 2017 2017-01-25 wed # morning routine # training 1inverted rows 8/8/8/5/5 with 90 sec restpush ups pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1 in 9'30'' 3x chinnies shoulder bridgebulgarian 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 Quote Link to comment
Galen Posted January 26, 2017 Author Report Share Posted January 26, 2017 2017-01-26 thu # joint mobility # testing pull up techniques several singles# stationary bike 130 bpm 20' Quote Link to comment
Galen Posted January 27, 2017 Author Report Share Posted January 27, 2017 2017-01-27 fri# joint mobility# traininginverted 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 Quote Link to comment
Galen Posted January 30, 2017 Author Report Share Posted January 30, 2017 2017-01-28 sat# joint mobility 2017-01-29 sun# hiking Quote Link to comment
Galen Posted January 31, 2017 Author Report Share Posted January 31, 2017 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 Quote Link to comment
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