Chieftain’s Transformation Log

Training Training Logs
161

60 min on airdyne
71 rpm average
21.5 miles / mph

162

25 mins on airdyne over lunch. forgot to check stats, was just over 9 miles if I recall correctly.

evening DB workout. focus on rows and incline bench.

100 push ups today.

163

forgot to mention 6 min abs workout yesterday

20 min liss 51 rpm

164

DB arms focused workout
100 push ups
10 miles on airdyne @ 25.05 min
6 min abs

165

60 mins on airdyne
21. 82 miles / mph average
1653 cal

100 push ups

166

went for a 1h walk today

DB bench and rows supersets 6x10

thinking to reduce the no of exercise per workout and ramp up volume in a somewhat GVT style

167

30 min walk over lunch

DB Shoulder Presses
Pull Ups
Leg raises
Push Ups
Inverted Rows
5 supersets

168

30 min walk during lunch

25 min slow and steady cardio

169

30 min walk during lunch

DB workout
Incline bench + rows supersets
7x10 - 22.5kg dbs
100 pushups

20 min slow on airdyne 61 average rpm

170

40 min walk

Long cardio session
90min on airdyne
21.8 mph
72 rpm average
2485
32.80 miles

First time I went 90 mins. Nevertheless a PR!!! Goal was 30 miles. Very happy with the result and the rpm average.

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171

Long walk today. 17k steps, otherwise a rest day.

172

10k steps today and 103k for the week.

173

DB workout
5 min cardio warm up
3 sets push ups and incline rows as warm up, 50 reps each
Flat bench 7x10 25 kg dbs
DB rows 7x10 25 kg dbs
Knees to pull up bar 3x10

174

14 k steps today

175

40 min walk over lunch today

Felt tired and sore. Abs were toast.

15k steps today. Nutrition on plan.

176

40 min walk over lunch

Bodyweight work + Cardio
Push ups
Incline Rows
6 min abs
6 min back
Cardio 20 min liss airdyne very slow

177

18k steps today

178

40 min walk over lunch

DB workout
3x max Biceps & Triceps
3x10 Shoulder raises
7x6 Pull ups
4x10 Shoulder Press
2x10 Sets Lunges

14k steps today

179

40 min walk over lunch

DB workout
7x10 incline bench 25 kg
7x10 rows 25 kg
7x15 bw squats
5 miles on airdyne for time - no warm up just all out - done in 12.00

PR!! Great workout today!

19k steps so far.

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180

a walk yesterday. netted 104k steps for the week.

today
1h walk
db workout arms focus
11k steps

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