Training Log
Running
21/10/09 23:06
Did 200 jumpropes before I left for work, then ran with my 45 pound backpack to work. 1.5 miles running. Heart rate around 170. Good stuff. Packed deodorant in my backpack this time.
Edit: after work, I did 10 X 100 single-unders with the jumprope, with 30 sec. rest between each set. Also did some push-ups and situps, but nothing worth counting.
Edit: after work, I did 10 X 100 single-unders with the jumprope, with 30 sec. rest between each set. Also did some push-ups and situps, but nothing worth counting.
Bodyweight
20/10/09 23:06
I did double-unders with a jumprope using the Tabata protocol (20 seconds go, 10 seconds rest) for 5 minutes. I then did situps using the same protocol, 10 reps per 20 seconds, for 5 minutes. I then did Prisoner's Workout, which is burpees in a pyramid (10, rest a minute, 9, rest a minute, 8, rest a minute and so on down to 1).
I sat around until I cooled down and stopped sweating, hopped in the shower, then I hit the street to walk to work. Walked 1.5 miles to work, wearing my 45-pound backpack and pulling my 50-pound hard case filled with video gear. I kept my heartrate above 140 for most of the walk and got to work soaked in sweat. Luckily, it was raining outside, so everyone just thought I was wet from the rain.
I sat around until I cooled down and stopped sweating, hopped in the shower, then I hit the street to walk to work. Walked 1.5 miles to work, wearing my 45-pound backpack and pulling my 50-pound hard case filled with video gear. I kept my heartrate above 140 for most of the walk and got to work soaked in sweat. Luckily, it was raining outside, so everyone just thought I was wet from the rain.
Running
19/10/09 18:39
Ran 1.25 miles in the cold (37 degrees). Not much of a workout, but got the heartrate up after a long travel day.
Kettlebell
27/04/09 04:36
15:15 snatch protocol
35 sets (17:30 min) with 20 kg kettlebell, 7 snatches per set
35 sets (17:30 min) with 20 kg kettlebell, 7 snatches per set
Squats
25/04/09 04:37
Found a website with an outline for working up to doing 200 consecutive squats. So I started that for my days when I’m not doing mV02 work with the kettlebell.
19 reps, rest 60 sec.
24 reps, rest 60 sec.
19 reps, rest 60 sec.
19 reps, rest 60 sec.
max reps (I did 30)
19 reps, rest 60 sec.
24 reps, rest 60 sec.
19 reps, rest 60 sec.
19 reps, rest 60 sec.
max reps (I did 30)
Kettlebell
21/04/09 04:35
15:15 mV02 protocol
40 sets (20 min) with 20 kg kettlebell, 7 snatches per set
40 sets (20 min) with 20 kg kettlebell, 7 snatches per set
Kettlebell
15/04/09 03:48
Kettlebell 15:15 snatch protocol
7 reps per :15, 20 kg kettlebell.
Only did 20 sets today. I was going to do 40 today, but I have had a pretty nasty cold since Saturday, and working out made me start coughing pretty bad, so I stopped. Probably not a bad thing to have a backdown day. So I’ll do 40 sets on Thursday!
7 reps per :15, 20 kg kettlebell.
Only did 20 sets today. I was going to do 40 today, but I have had a pretty nasty cold since Saturday, and working out made me start coughing pretty bad, so I stopped. Probably not a bad thing to have a backdown day. So I’ll do 40 sets on Thursday!
Kettlebell
10/04/09 04:30
15:15 snatch protocol - 20 kg kettlebell
36 sets (18 minutes) @ 7 reps per :15
36 sets (18 minutes) @ 7 reps per :15
Kettlebell
08/04/09 03:29
15:15 snatch protocol, 20kg kettlebell
30 sets (15 minutes) @ 7 reps per :15
I thought I was all badass because I could do 80 sets of 15:15 with the 16kg kettlebell. The 20 kg kettlebell definitely humbled me. I was breathing harder and sweating a LOT more after 30 sets with the 20kg than I was after 80 sets with the 16kg. Whew!
30 sets (15 minutes) @ 7 reps per :15
I thought I was all badass because I could do 80 sets of 15:15 with the 16kg kettlebell. The 20 kg kettlebell definitely humbled me. I was breathing harder and sweating a LOT more after 30 sets with the 20kg than I was after 80 sets with the 16kg. Whew!
Kettlebell
07/04/09 02:19
Kettlebell mVO2 snatch cadence test
28 reps in final minute
Rx=7 reps for 15:15
17 reps for 36:36
Been doing that already, so I’m right on track. Just wanted to test to make sure.
Edit: Ha! After taking a shower I moved the kettlebell out of the middle of the floor, and set it down next to the other kettlebells. The 16kg is the smallest bell I have with me, and when I put down the bell I used for the test, I put it next to the others only to realize I had used the 20kg kettlebell for the mVO2 test! Oops! So that means I’m right on track to move up to the 20kg kettlebell for the max VO2 training.
28 reps in final minute
Rx=7 reps for 15:15
17 reps for 36:36
Been doing that already, so I’m right on track. Just wanted to test to make sure.
Edit: Ha! After taking a shower I moved the kettlebell out of the middle of the floor, and set it down next to the other kettlebells. The 16kg is the smallest bell I have with me, and when I put down the bell I used for the test, I put it next to the others only to realize I had used the 20kg kettlebell for the mVO2 test! Oops! So that means I’m right on track to move up to the 20kg kettlebell for the max VO2 training.
Snowboarding
06/04/09 02:18
All-day snowboarding at Monarch Pass. 8 runs @ 850 vertical feet per run = 6,800 vertical feet of snowboarding. Had a blast!
Kettlebell
02/04/09 02:16
36:36, 16 kg kettlebell
24 sets, 17 reps per set (alternate hands every set)
Much easier than 20 was on Monday. Forearm muscles woke up, but didn’t burn.
24 sets, 17 reps per set (alternate hands every set)
Much easier than 20 was on Monday. Forearm muscles woke up, but didn’t burn.
Kettlebell
31/03/09 06:19
Kettlebell 36:36 max V02 protocol
:36 work (17 reps), :36 rest
20 sets
grip endurance gave out, especially left side. Didn’t drop kettlebell, but grip definitely tired. Much more difficult than 15:15 protocol.
:36 work (17 reps), :36 rest
20 sets
grip endurance gave out, especially left side. Didn’t drop kettlebell, but grip definitely tired. Much more difficult than 15:15 protocol.
Kettlebell
30/03/09 06:16
Various kettlebell drills including:
one-handed towel swings (put a towel through the handle, grasp the towel tightly, swing) 3 sets of 10X10
double kettlebell swings 2 sets of 20 (53 and 44 lb. kb, alternate every 10 reps)
double kettlebell cleans (same alteration as above)
overhead single-arm farmer walks, 53 lb. kettlebell 2 sets of 50 yards per arm
some other crap I can’t remember
one-handed towel swings (put a towel through the handle, grasp the towel tightly, swing) 3 sets of 10X10
double kettlebell swings 2 sets of 20 (53 and 44 lb. kb, alternate every 10 reps)
double kettlebell cleans (same alteration as above)
overhead single-arm farmer walks, 53 lb. kettlebell 2 sets of 50 yards per arm
some other crap I can’t remember
Kettlebell
25/03/09 01:53
15 seconds on (7 reps per set), 15 seconds off, 16 kg kettlebell.
50 sets (25 minutes)
50 sets (25 minutes)
Walking, Starting Strength "A" day
17/01/09 03:04
Morning:
4.2 miles, 1 hour 5 minutes, 45# pack, Supi 4# pack
Evening:
Squat - 3 X 5 - 265# (tied my old 1RM. Woohoo!) - Really have to pay attention to pushing out my right knee. If it tracks in, I get tendon pain. Shoving the knee out really helps.
Bench Press - 3 X 5 - 150#
Deadlift - 1 X 5 - 275#
4.2 miles, 1 hour 5 minutes, 45# pack, Supi 4# pack
Evening:
Squat - 3 X 5 - 265# (tied my old 1RM. Woohoo!) - Really have to pay attention to pushing out my right knee. If it tracks in, I get tendon pain. Shoving the knee out really helps.
Bench Press - 3 X 5 - 150#
Deadlift - 1 X 5 - 275#
Walking, Starting Strength "B" day
15/01/09 06:52
Morning:
3 miles, 45 minutes. 45# backpack for me, 4# backpack for Supi. HR averaged around 135.
Evening:
Squat - 3 X 5 - 260#
Press - 3 X 5 - 107#
Power Clean - 3 X 5 - 130#
3 miles, 45 minutes. 45# backpack for me, 4# backpack for Supi. HR averaged around 135.
Evening:
Squat - 3 X 5 - 260#
Press - 3 X 5 - 107#
Power Clean - 3 X 5 - 130#
Walking
14/01/09 07:09
Morning:
3.5 miles in 54 minutes. Would have been lower time, but stopped to talk to a guy from UK. Ended up talking about economic downturn. Affecting everyone, apparently.
Carried 45# backpack. Supi carried 4# backpack. Both of us sufficiently tired at the end of the walk.
3.5 miles in 54 minutes. Would have been lower time, but stopped to talk to a guy from UK. Ended up talking about economic downturn. Affecting everyone, apparently.
Carried 45# backpack. Supi carried 4# backpack. Both of us sufficiently tired at the end of the walk.
Starting Strength "A" day
13/01/09 05:28
Morning:
4.1 miles in 1 hour, 4 minutes. I carried 45# backpack. Supi carried 4# backpack.
Evening:
Squat: 3 X 5 - 255#
Bench Press: 3 X 5 - 145#
Deadlift: 1 X 5 - 260#
4.1 miles in 1 hour, 4 minutes. I carried 45# backpack. Supi carried 4# backpack.
Evening:
Squat: 3 X 5 - 255#
Bench Press: 3 X 5 - 145#
Deadlift: 1 X 5 - 260#
Walking/Running
12/01/09 06:44
Morning:
3.5 miles, 50 minues
walked/ran with 45# backpack. Supi had 2# backpack
3.5 miles, 50 minues
walked/ran with 45# backpack. Supi had 2# backpack
Starting Strength "B" day
09/01/09 19:59
Morning:
2.4 miles with 45# backpack
Evening:
Squat - 3 X 5 - 250#
Press - 3 X 5 - 105#
Power Clean - 3 X 5 - 125#
2.4 miles with 45# backpack
Evening:
Squat - 3 X 5 - 250#
Press - 3 X 5 - 105#
Power Clean - 3 X 5 - 125#
Starting Strength "A" day
07/01/09 19:55
Morning:
3 miles with 45# backpack
Evening:
Squat - 3 X 5 - 245#
Bench Press - 3 X 5 - 140#
Deadlift - 1 X 5 - 245#
3 miles with 45# backpack
Evening:
Squat - 3 X 5 - 245#
Bench Press - 3 X 5 - 140#
Deadlift - 1 X 5 - 245#
Starting Strength "B" day
05/01/09 08:37
Morning:
2-mile brisk walk in the snow
Evening:
Squat: 3 X 5 - 240#
Military Press: 3 X 5 - 100#
Power Clean: 3 X 5 - 125#
2-mile brisk walk in the snow
Evening:
Squat: 3 X 5 - 240#
Military Press: 3 X 5 - 100#
Power Clean: 3 X 5 - 125#
Wii Fit, Starting Strength "A" day
03/01/09 08:32
Squat - 3 X 5 - 235# - will move up 5 pounds per workout instead of 10 from now on. This shit is getting heavy.
Bench Press 3 X 5 - 135#
Deadlift 1 X 5 - 235#
15 min wii fit
Bench Press 3 X 5 - 135#
Deadlift 1 X 5 - 235#
15 min wii fit
Snowboarding
31/12/08 08:30
4 hrs. snowboarding at Snowbasin. Very icy, windy. Fell hard a couple of times.
Wii Fit, Starting Strength "B" day
30/12/08 06:27
Morning:
25 min Wii Fit
Evening:
Starting Strength “B” day
Squat: 3 X 5 - 225#
Standing Military Press: 3 X 5 - 95#
Power Clean: 3 X 5 - 120#
All the weights felt great today. Focused on pushing my knees out in the squat and that helped me feel a lot more solid coming out of the bottom.
25 min Wii Fit
Evening:
Starting Strength “B” day
Squat: 3 X 5 - 225#
Standing Military Press: 3 X 5 - 95#
Power Clean: 3 X 5 - 120#
All the weights felt great today. Focused on pushing my knees out in the squat and that helped me feel a lot more solid coming out of the bottom.
Wii Fit
26/12/08 03:45
55 min. on the Wii Fit that I got Banu (has turned into a family gift because we all enjoy it so much!).
Starting Strength "A" day
25/12/08 07:30
Morning:
run 1 mile, walk 1 mile
Starting Strength “A” day
Squat 3X5 - 215#
Bench 3X5 - 130#
Deadlift 1X5 - 235#
Wrap Christmas presents
1X5
run 1 mile, walk 1 mile
Starting Strength “A” day
Squat 3X5 - 215#
Bench 3X5 - 130#
Deadlift 1X5 - 235#
Wrap Christmas presents
1X5
Snowboarding
23/12/08 08:29
Snowboarding at Snowbasin. Back leg (right leg) was quite fatigued by the end of the day. 8-20 inches of powder made for a lot of work on the back leg.
Walking, Starting Strength
23/12/08 07:21
Morning:
2.3 miles, 38 minutes
Evening:
Starting Strength “B” day
Squat 3 X 5 205# (felt pretty heavy. last rep of last set was slow.)
Press 3 X 5 90# - moderate workload
Clean 3 X 5 90# - easy
2.3 miles, 38 minutes
Evening:
Starting Strength “B” day
Squat 3 X 5 205# (felt pretty heavy. last rep of last set was slow.)
Press 3 X 5 90# - moderate workload
Clean 3 X 5 90# - easy
Walking, Starting Strength
20/12/08 04:38
Morning:
2.25 miles. 45 minutes
Evening:
3 X 5 squat - 195#
3 X 5 bench press - 125#
1 X 5 deadlift - 225#
2.25 miles. 45 minutes
Evening:
3 X 5 squat - 195#
3 X 5 bench press - 125#
1 X 5 deadlift - 225#
Running
19/12/08 00:47
Supi and I ran 3.2 miles this morning. Only stopped to shit or piss. Won’t say who did what. Didn’t time it.
Dan John press workout
18/12/08 01:44
3 X 5 squat - 185#
2X5 deadlift - 185#
KB press, 44#:
2 reps, brief rest, 3 reps, brief rest, 5 reps, brief rest, 8 reps, 5 min. rest.
Repeat for total of 3 sets
vertical leg crunch - 20 reps.
2X5 deadlift - 185#
KB press, 44#:
2 reps, brief rest, 3 reps, brief rest, 5 reps, brief rest, 8 reps, 5 min. rest.
Repeat for total of 3 sets
vertical leg crunch - 20 reps.
Walking
12/12/08 22:59
Walking: 2.77 miles, 50:50. Walked pretty slow today (with some bursts of intensity). Still pretty sore, and still training Supi to walk next to me instead of in front of me. Slowed down and took some time to train her puppy brain on how to walk with a human.
Off
12/12/08 01:22
Didn’t do a damn thing today exercise-wise. Still sore as hell from yesterday’s insane workout.
Walking, "Karen"
10/12/08 18:15
I decided to create a separate tab for my training log so that you don’t have to be bored with my workout details. I wanted to keep track of my workouts, however, and am not very good at writing them down in a journal (and journals aren’t searchable!), so I’ll be keeping track of my workouts over here from now on.
Morning walk: 2.25 miles, 3.6 mph average, 36:20. No backpacks.
Crossfit (noon class): “Karen” - 150 wall balls (20# ball) for time - 12:12
Morning walk: 2.25 miles, 3.6 mph average, 36:20. No backpacks.
Crossfit (noon class): “Karen” - 150 wall balls (20# ball) for time - 12:12