Training Log: Week 22

“Nothing is impossible. The word itself says I’M POSSIBLE” – Audrey Hepburn

Monday

Readiness to train: 

  • HRV: 79(-6)
  • Sleep: 8hrs (2300-0700)
  • Quality: 10/10

730am – Hill Runs 

  • Warmup & cooldown: 15mins easy jog
  • 4 x hill run repeats
  • Rest the down hills
  • Ave time up: 3’30

1215pm – strength 

1max set each

  • Heavybagwork
  • Handstand push-ups (HSPU)
  • Burpee broad jump
  • DB hand kettlebell swing 23kg 100reps
  • Handstand push-ups
  • KB snatch 16kg 10reps
  • KB press 16kg 5 reps
  • Dips 20
  • Monkey bars, HSPU
  • Muscle ups to pull-ups
  • TRX rows

Tuesday

Readiness to train: 

  • HRV:82(+3)
  • Sleep: 9hrs(1020-720)
  • Quality: 10/10

530pm – sandbag carry 

calisthenics 1 max set 

  • Pull-ups
  • Front levers
  • Leg lifts
  • Burpees
  • Handstand push-ups

Wednesday 

Readiness to train: 

  • HRV:81(-1)
  • Sleep: 6+hrs(2000-0200)
  • Quality: 10/10

230pm – Long workout 

  • Distance: 15miles
  • Ave pace: 12:13/mile
  • Running Time: 03hr04min
  • Total time: 4 hours
  • After each mile: either 34 burpees or rock carry
  • Notes: gonna try and increase mileage by 1mile every time I do this kinda long workout. This is really stressful for the body so I only do it about once every 1.5weeks otherwise I will prob damage my heart (scars) or overtrain or burnout or smth. Found out that the slight nagging pain in my knee is not from my ITB but the vastus lateralis because after I stopped to do a lateral quad stretch, it went away for a few miles. In total it only bothered me twice which is a lot lesser than usual because of the stretches. Must continue to roll and stretch this.

Thursday

Readiness to train: 

  • HRV:76(-5)
  • Sleep: 10hrs(2100-700)
  • Quality: 10/10
  • Notes: wrecked my body with that long workout yesterday. Definitely taking the day off. Mid back is aching pretty bad. Think it’s all the heavy rock carries.

8am – 1 Max set 

Calisthenics 

  • Burpees
  • Towel grip Pull-ups
  • Front levers
  • Leg twist
  • Leg lifts
  • Lunge jumps
  • Calf raisers
  • Handstand push-ups

6pm – 1 Max set 

Calisthenics 

  • Push-ups various grips
  • TRX rows
  • Vampire sit-ups
  • Front levers
  • Split lunge jumps
  • Calf raisers
  • Muscle ups to pull-ups
  • Handstand push-ups
  • Notes: as much as I’m aching, I can still do one set to fatigue and I find that timing these sets just before meals allows me to stimulate my muscles (and consequently, the muscle protein synthesis pathways like mTOR pathways) sufficiently such that my body will be forced to elevate it’s rate of muscle protein synthesis constantly.

Friday – Vegas Day 1 

Readiness to train 

  • Sleep: 6+ hour interspersed
  • Notes: forgot to bring HR monitor. Didn’t sleep much last night because I was trying to finish the nutrition assignment. Slept a lot during the day in intervals of 10-20mins at the spa. Moved from one room to another and meditated-slept. I find that meditation can be even more beneficial than plain sleeping. Some ppl say “every hour of meditation = 2 hours of sleeping”. Starting to understand what they mean now after meditation for prob 1~2hours today. (Spent 6 hours at the spa)

Before Bacchanal brunch buffet 

  • 35 burpees
  • Notes: have been increasing my daily burpee workout by 1 every day now. Burpees are no joke, they are a workout on their own.

At the spa 

  • Max hold Isometrics
  • Pushup position
  • Downward dog
  • Single arm push-up position Side plank with leg lifted
  • Back plank
  • Back bridge
  • Shoulder press push-up position
  • Lunge holds w hands out
  • Low dip position
  • Calf raised hand reaching up
  • Notes: Isometric holds are also no joke. Can barely hold a minute for these poses

Saturday – Vegas Day 2

Readiness to train: 

  • Sleep: 5hrs (2100-0200)
  • Quality: 10/10
  • Notes: slept early hoping to wake early to get some sch work and blogging done. Was pleasantly surprised when I woke at 2 naturally and couldn’t sleep anymore. Had that feeling when you feel even more tired of you try to sleep longer. Like that tiredness behind one’s eyes if one forced oneself to sleep when one is not tired.

730am – Calisthenics

  • 10min treadmill warmup
  • 36 Burpees
  • 3 Supersets of
    • Push-ups / inclined rows
    • Pull-ups / handstand push-ups
    • Pistol squats / calf raisers
    • Leg lifts / back extensions
    • Core work

Sunday – Vegas Day 3

  • Sleep: 6hrs
  • Quality: 8/10 – would’ve slept longer but had to wake up early to do work

730 – Active recovery

  • 10min treadmill warmup
  • Calisthenics 1 Max set
    • 37 Burpees
    • Pull-ups
    • V- ups
    • Pistol squats
    • Calf raisers
    • Handstand push-ups
    • Single arm push-ups and pull-ups
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