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- //////////// Wednesday 17th Jan: Day 1/7 - 5x5 Workout A
- * Successfully Completed before I started taking records properly *
- //////////// Thursday 18th Jan: Day 2/7 - Cardio Running/Walking
- Steps: 12586
- Ran 2/walked 2
- Duration:30m
- Run: 2.2km
- Walked: 2.2km
- //////////// Friday 19th Jan: Day3/7 - 5x5 Workout B
- Steps: 13462
- Squat sets: 5 x 5
- Squat Weight: 14.98kg up from 10kg + Bar(20kg?)
- overhead press sets: 5 x 5
- Overhead Press Weight: first time 4.98 + Bar(20kg?)
- Deadlift sets: 1x10 + 2x2 Chinups (failed on the second rep both sets)
- Deadlift Weight: Empty bar(20kg?)
- //////////// Saturday 20th Jan: Day 4/7 - (Meant to be)Cardio
- Steps: 16698
- **Went in to gym for a pt session, confirmed form for squat(watch knees and bar position/lean forward, walking the bar in and out carefully)
- also confirmed form for bench/ohp/deadlift - Rows need a lot of work, had form down at the end but I should look into my back issues.**
- //////////// Sunday 21st Jan: Day 5/7 - (Meant to be)5x5 Workout A
- Steps:12963
- ** Rest day ** (I wanted to go back in with Workout A but the previous day left me feeling sore still, and I didn't want to train properly two days in a row)
- //////////// Monday 22nd Jan Day 6/7 - (Light Cardio)
- Steps: 17529 // 2h54m Activity Duration // 122.62km
- ** still sore, no valid excuse for not running but I made sure to go for two walks to offset this by some **
- //////////// Tuesday 23rd Jan Day 1/7 - Workout A (reset after skipping rest day as the last two days threw me out of whack)
- Steps: 15351
- Squat sets: 5 x 5
- Squat Weight: 40kg up from 34.98kg
- Bench press sets: 4 x 5 ( 1x5 40kg by accident)
- Bench Press Weight: 35kg
- Barbell Row ** - Substiuted for horizontal chin ups and pull ups hanging from barbel with feet resting on the floor
- Sets: 3x5 wide grip, 2x5 tight grip
- Front planks 2 // 1-1:30/1m
- Left Horizontal plank 1 // 1m 3sec
- Right Horizontal plank 1 // 50sec
- //////////// Wednesday 24th Jan: Day 2/7 - Cardio Running/Walking
- Steps: 12128
- ** Woke up this morning with a burn/ache/stiffness in my left glute/hip area, most likley bad form squatting from the day before **
- - Pushed to go out for more walking to make up for it where possible.
- //////////// Thursday 25th Jan: Day 3/7 - Workout B
- Steps: 16284
- Squat sets: 5 x 5
- Squat Weight: 42.5kg
- overhead press sets: 5 x 5
- Overhead Press Weight: 32.5kg
- Deadlift sets: 1x10
- Deadlift Weight: 50kg
- Front Plank: 1m 24sec/1m10sec
- Left Horizontal Plank: 56sec
- Right Horizontal Plank: 1m6sec
- /////////// Friday 26th Jann: Day 4/7 - (should be cardio)
- Steps: 17763
- /////////// Saturday 27th Jan: Day 5/7 - Workout A
- Steps: 13207
- Squat sets: 5 x 5
- Squat weight: 50kg
- Bench sets: 5 x 5
- Bench weight: 37.5kg
- ** Substituted barbell row for horizontal chin ups again, I'll keep doing this until I build some core stregnth **
- 2 x 5 chinup wide grip
- 3 x 5 chinup tight grip
- Front Plank: 1m14sec / 1m15sec
- Left Facing: 51sec
- Right Facing: 55sec
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