Pr3inar’s Log

[Pr3inar]

Hello,

Here I will try to log my workouts, and track any progress during my endeavours against grester conditioning.

32 yo.
Weight: 92 kg.

Training PR’s during 2019:
Dips: 38 x BW
Dips: 20 x 20 kg/45 pounds
Dips: 6 x 40 kg/88 pounds
Benchpress, shoulderwidth grip: 6 x 110 kg/242 pounds
Pullups: 15 x BW
Pullups: 5 x 32 kg/70 pounds
Shrimp squats: 10 x 20 kg/44 kg
Double dumbbell clean and press: 3 x 45 kg/99 pounds
100 burpees: 9:27 min. Triceps held me back
Half marathon: 2h11 min (running training prior to this in 2019: 2 x 3000 m, 3 x 800 m and some hill sprints. Legs was destroyed for one week after...)

Personal background info:
- had a back surgery 3 years ago
- my ex and I share custody for the kids, and I have to plan my training and choose exercises based on this:

Week 1: they stay at my place from monday to friday. This week I work wednesday to saturday. I can train what/where I want mon and tue at daytime, wed and thu I have to train at home after bed time, fri afternoon - sun I can train when I’m not at work
Week 2: . Can train around work schedule mon - fri. They stay at my place fri afternoon to monday morning. Can only train at home after bed time then.
Week 3: they stay at my ex. Can train when I want (around work schedule).

For LSS I plan to run, row, jump rope and maybe crosscountry skiing, depending on weather/snow, and if I have the kids or not

[Pr3inar]

Baseline day 1, SE cluster
Swings x 20
Pushups x 20
Goblet squats x 20
Pullups x 5 (strict)
Situps x 20 (bent knees, sole of foot flat on the floor).

24 kg KB, for swings and squats.
Since I can’t do kipping pullups with my door frame pullup bar at home, I went with strict pullups, and started on lower reps. By week 6 it will be 3 x 30 strict pullups, so I guess I will push my rep max on this anyway.

[Pr3inar]

17/12/19 - LSS

- 30 minutes on the rower. Had to hold back a couple of times.
- stretching


Have felt some tingling in the left leg. Probably nothing serious

[Pr3inar]

18/12/19

30 min jog.

I had planned to run outside, but the weather changed to -12 deg C/10 F outside, and that was a bit to cold for me today!

First time on a threadmill since 22.dec 2015. This is more a mental workout than a physical one, the lack of input while I’m running makes it much easier for the inner voice to be heard when it asks me why I’m doing this. But I guess part of it is to ignore it, and train to focus on the task!

[Pr3inar]

SE-cluster
1a - swings x 24 kg x 20
1b - pushups x 20
1c - goblet x 24 kg x 20
1d - pullups x 5
1e - situps x 20

2 rounds, minimal rest between exercises. Got a light sweat, feels like I could have done much more. Looking forward to the coming weeks with increased reps, feel like I’m holding back

[Pr3inar]

Lss - run
50 min/7 km

Will have to do the longer work outs with jump rope or rower fromnow on, my back and fert so not like threadmills. Lower back stiffens up, and the insiide of ny left foot get blisters all over every time I run linger than 30 min..

[Pr3inar]

Managed to rip the skin over the blister when I was traveling home for Christmas (opposite side of the country), and naturally it got infected. Typical..

[Pr3inar]

Foot healed up enough that I could do squats today. Didn’t have access to a gym, so I did what I could with what I had:

SE-cluster
Pushups
Squats
Inverted row, TRX
Situps

3x30

[Pr3inar]

25.12.19
Row, 40 min, «conversation-speed»

[Pr3inar]

LSS
Rope skipping, 31 minutes. Some kriss-kross, bacj and forth, right and left in the room etc (used an aerobic hall at the gym)

——

SE
Swings, 24 kg x 30 reps
Pushups x 30 reps
Goblet squat, 24 kg x 30 reps
Pullups x 20 reps
Situps x 30 reps

2 rounds