A journey through the Age and lands of Pandora

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    Friday, May 24
    Warm-up
    2000 m indoor rowing

    Workout
    PT Pyramid 4-step pyramid (sit-ups substituted with leg raises)
    Power Walk Challenge: Day 14 (6min march steps)
    50 Squats a Day Challenge: Day 14
    50 reps a day Challenge (push-ups): Day 14*
    40 reps Torso Twists
    30 reps Side Leg raises
    20sec Dead Hang
    15sec Flex Hang
    60sec leg swings/60sec quad stretch/60sec toes reach (almost there)
    10 reps Vertical Leg-Hip Raises
    Barbell Curls: 15 reps (20kg)
    Bench Press: 6 reps (2*20kg + barbell)

    Push-ups:
    * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

    Mealplan
    Modern Hero Mealplan

    Total push-ups 2019: 9767

    Comment


      Saturday, May 25 – Wednesday, May 29
      Power Walk Challenge:
      Day 15 (2min march steps)
      Day 16 (6min 30sec march steps)
      Day 17 (2min march steps)
      Day 18 (7min march steps)
      Day 19 (2min march steps)
      50 Squats a Day Challenge: Day 15 - 19
      50 reps a day Challenge (push-ups): Day 15 - 19*
      40 reps Torso Twists
      40 reps Side Leg raises

      Push-ups:
      * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

      Mealplan
      Modern Hero Mealplan

      Total push-ups 2019: 10.017

      Consecutive days of training: 19

      Comment


        Status May
        It was my plan for May to consolidate my running program. The goal was to run three times a week with a total mileage of 80 km.

        I didn’t reach that goal. I ran only 5 times with a total mileage of 43 km.

        However, I am still satisfied with my training for May and consider the month as approved. I completed the Random Workout Challenge and every day since May 11, I have finished my WOD of 50 push-ups, 50 squats and the Power Walk Challenge.

        Running

        Training

        Training plan June
        I want to spend the month of June consolidating my running program. 3 runs a week works really well and it seems I have finally found the formula on which days I should run. I’ve started the program 30 Days of Change to help me accomplish my goal.

        Beginning in March I have walked to and from work on days when I'm not busy. It is relaxing to give myself time to walk and to experience the city's pulse and rhythm. It also helps me with my recovery after my runs, that I go at least 10K steps every day.

        I have been reading about the training program of the One Punch Man. Funny thing is I have been doing the same sort of workout this year though not as extreme: Running/Power Walk, Squats, push-ups. I only need to do sit-ups or another abs exercise. It works really well for me that my daily basic program consists of these exercises. It has now become a steady routine to do the power walk and squats challenge as well as the 50 push-ups a day. I have named my workout “Inter mundos”.

        In addition to my running program, I will focus on pull-ups and chin-ups as a way to strengthen my back and biceps. It is my goal to make pull-ups more consistent. Besides pull-ups I will continue to do strength workouts.

        ---

        Inter mundos wod
        power walk challenge
        50 squats a day challenge(1 set/50 reps)
        50 reps-a-day (push-ups)
        40 reps torso twists
        60 reps side leg raises

        Run
        Running 3 times a week as part of 30 days of change
        Touch your toes: 60sec leg swings/60sec quad stretch/60sec toes reach (almost there)

        Pull
        30sec dead hang
        20 sec flex hang
        pull-up challenge lv ! (only pull-ups)

        the kitten

        Programs
        30 days of change
        power up
        back and core

        Comment


          Thursday, May 30
          Run (Trails)
          total time running: 49:40; 8,35km; 5’57”/km; HR 157 bpm; cadence 172; Training Effect Aerobe/ 4,1 - Anaerobe/0,2

          Inter mundos wod
          power walk challenge Day 20 (7min 30sec march steps)
          50 squats a day challenge Day 20
          50 reps-a-day (push-ups) Day 20
          40 reps torso twists
          60 reps side leg raises

          Programs
          30 Days of Change Day 1 (Part II lv III)
          Power Up Day 1
          Back and Core Day 1

          Push-ups:
          * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

          Mealplan
          Modern Hero Mealplan

          Total push-ups 2019: 10.067

          Comment


            Friday, May 31
            Inter mundos wod
            power walk challenge Day 21 (2min march steps)
            50 squats a day challenge Day 21
            50 reps-a-day (push-ups) Day 21
            40 reps torso twists
            60 reps side leg raises

            Programs
            30 Days of Change Day 2 (Part II lv I – each exercise done as 1 set of 2 min)
            Power Up Day 2
            Back and Core Day 2

            Push-ups:
            * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

            Mealplan
            Modern Hero Mealplan

            Total push-ups 2019: 10.117

            Comment


              Saturday, June 1
              Run (Trails/hills)
              total time running: 48:02; 8,34km; 5’46”/km; HR 162 bpm; cadence 171; Training Effect Aerobe/ 4,4 - Anaerobe/0,0

              Inter mundos wod
              power walk challenge Day 22 (8min march steps)
              50 squats a day challenge Day 22
              50 reps-a-day (push-ups) Day 22
              40 reps torso twists
              60 reps side leg raises

              Programs
              30 Days of Change Day 3 (Did only Part I)
              Power Up Day 3
              Back and Core Day 3

              Push-ups:
              * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

              Mealplan
              Modern Hero Mealplan

              Total push-ups 2019: 10.167

              Comment


                Sunday, June 2
                Inter mundos wod
                power walk challenge Day 23 (2min march steps)
                50 squats a day challenge Day 23
                50 reps-a-day (push-ups) Day 23
                40 reps torso twists
                60 reps side leg raises

                Programs
                30 Days of Change Day 3 (Part II lv II)
                30 Days of Change Day 4 (Part II lv III)
                Power Up Day 4
                Back and Core Day 4

                Push-ups:
                * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

                Mealplan
                Modern Hero Mealplan

                Total push-ups 2019: 10.217

                Comments
                I decided to postpone 30 Days of Change Part I to tomorrow, because I didn’t want to run two days in a row as my right ankle needed rest.

                Comment


                  Monday, June 3
                  2000 m indoor rowing

                  Inter mundos wod
                  power walk challenge Day 24 (8min 30sec march steps)
                  50 squats a day challenge Day 24
                  50 reps-a-day (push-ups) Day 24
                  40 reps torso twists
                  60 reps side leg raises

                  Programs
                  30 Days of Change Day 4 (Part I – done on a treadmill)
                  30 Days of Change Day 5 lv III (punches done on a heavy bag – 30sec rest between sets)
                  Power Up Day 5 (push-ups done as classic push-ups and hold done as push-up hold)
                  I took a short break after 30sec push-hold and again after the last 30sec push-hold.
                  Back and Core Day 5

                  Pull
                  5 pull-ups
                  30sec Dead Hang
                  20sec Flex Hang

                  Finisher
                  60sec leg swings/60sec quad stretch/60sec toes reach (almost there)
                  Barbell Curls: 10 reps (20kg)

                  Push-ups:
                  * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

                  Mealplan
                  Modern Hero Mealplan

                  Total push-ups 2019: 10.282

                  Comments
                  I started with the run and rowing before continuing to Power Up and Days of Change Day 5. For me, doing cardio as a warm-up before strength workouts makes the strength workout more challenging and tougher and the combination suits my training goals. I liked the combination of push-ups and punches even though the bag was getting the better of me at the end

                  It was a great workout – intense and pushing me to my limits.

                  Comment


                    Tuesday, June 4
                    Inter mundos wod
                    power walk challenge Day 25 (2min march steps)
                    50 squats a day challenge Day 25
                    50 reps-a-day (push-ups) Day 25
                    40 reps torso twists
                    60 reps side leg raises


                    Push-ups:
                    * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

                    Mealplan
                    Modern Hero Mealplan

                    Total push-ups 2019: 10.332

                    Comments
                    My body told me that it needed an active day of rest due to the increased load of the last days of training. I therefore only did Inter Mundos.

                    Comment


                      Wednesday, June 5
                      Run (Trails/hills)
                      total time running: 47:25; 8,22km; 5’46”/km; HR 161 bpm; cadence 168; Training Effect Aerobe/ 4,2 - Anaerobe/1,2

                      Inter mundos wod
                      power walk challenge Day 26 (9min march steps)
                      50 squats a day challenge Day 26
                      50 reps-a-day (push-ups) Day 26
                      40 reps torso twists
                      60 reps side leg raises

                      Programs
                      30 Days of Change Day 6
                      Power Up Day 6

                      Push-ups:
                      * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

                      Mealplan
                      Modern Hero Mealplan

                      Total push-ups 2019: 10.382

                      Comment


                        Thursday, June 6
                        Inter mundos wod
                        power walk challenge Day 27 (2min march steps)
                        50 squats a day challenge Day 27
                        50 reps-a-day (push-ups) Day 27
                        40 reps torso twists
                        60 reps side leg raises

                        Programs
                        Back and Core Day 6
                        Back and Core Day 7

                        Push-ups:
                        * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

                        Mealplan
                        Modern Hero Mealplan

                        Total push-ups 2019: 10.432

                        Comments
                        I was short on time today so I had only time to do Inter Mundos and Back and Core.


                        Back and Core Day 7 was tough. It was difficult to maintain my balance doing raised arm plank hold and alt arm leg raised plank hold

                        Comment


                          Friday, June 7
                          Inter mundos wod
                          power walk challenge Day 28 (9min 30sec march steps)
                          50 squats a day challenge Day 28
                          50 reps-a-day (push-ups) Day 28
                          40 reps torso twists
                          60 reps side leg raises

                          Push-ups:
                          * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

                          Mealplan
                          Modern Hero Mealplan

                          Total push-ups 2019: 10.482

                          Comments
                          Another busy day

                          Comment


                            Saturday, June 8
                            Run (Trails/hills)
                            total time running: 47:45; 8,35km; 5’43”/km; HR 156 bpm; cadence 170; Training Effect Aerobe/ 4,1 - Anaerobe/0,0

                            Touch your toes: 60sec leg swings/60sec quad stretch/60sec toes reach (almost there)

                            Inter mundos wod
                            Power walk challenge Day 29 (2min march steps)
                            50 squats a day challenge Day 29
                            50 reps-a-day (push-ups) Day 29
                            40 reps torso twists
                            60 reps side leg raises

                            Programs
                            30 Days of Change Day 7 lv II (30sec rest between sets)
                            30 Days of Change Day 8 Part II lv III
                            Power Up Day 7
                            Power Up Day 8
                            Back and Core Day 8 (+ 4 sets of 10 bridges)

                            Push-ups:
                            * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

                            Mealplan
                            Modern Hero Mealplan

                            Total push-ups 2019: 10.532

                            Comment


                              Looks good!

                              Comment


                                Sunday, June 9 – Monday, June 10
                                Inter Mundos wod
                                Power Walk Challenge:
                                Day 30 (10min march steps)
                                Day 1 (2min march steps)
                                50 Squats a Day Challenge: Day 30 - 31
                                50 reps a day Challenge(push-ups): Day 30- 31*
                                40 reps Torso Twists
                                60 reps Side Leg raises

                                Push-ups:
                                * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

                                Mealplan
                                Modern Hero Mealplan

                                Total push-ups 2019: 10.632

                                Comment

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