New Year, New Log - Pursuing My Goals

Training Over 35 Lifter
401

2013-12-09 Mon.: Circuit A & B

Morning gymnastic
140 min walk

Swings 16 kg KB: 6 x 20
Mobility
Front Squat 18 kg BB: 15/15/15
KB Floor Press 2 x 8.5 kg DB: 20/20/20
Bodyweight Leg Curl: 15/15/15
Shoulder Press 2 x 8 kg KB: 15/15/15
Bicycles: 24/24/24
Bent-Over Rows 18 kg BB: 15/15/15

Push Ups: 15/15/16
Bodyweight Leg Extension: 20/20/20
Towel Face Pulls 12 kg: 15/15/15
Standing Calf Raise + 2 x 8 kg KB:/20/20/20
Frog Push Ups: 15/15/15
Sumo Deadlifts 18 kg BB: 15/15/15

50 min total, 15 breaks, 35 min time for exercises
Foot bag during brakes

Stretching

GTG:
Pull ups: 12

3769 kcal
149,5 g Fat
379 g Carbs
233,8 g Protein

Total BW Pushes: 91/ day (goal: 30/ day) | total BW Pulls: 12/ week (goal: 100/ week)

402

2013-12-11 Wed.: Circuit A & B

Morning gymnastic
130 min walk

Swings 16 kg KB: 7 x 20
Mobility
Front Squat 18 kg BB: 15/15/15
KB Floor Press 2 x 10 kg DB: 20/20/20
Bodyweight Leg Curl: 20/20/20
Shoulder Press 2 x 8 kg KB: 15/15/15
Bicycles: 24/24/24
Bent-Over Rows 18 kg BB: 15/15/15

Push Ups: 15/15/15
Bodyweight Leg Extension: 20/20/20
Towel Face Pulls 12 kg: 15/15/15
Standing Calf Raise + 2 x 10 kg KB:/20/20/20
Frog Push Ups: 15/15/15
Sumo Deadlifts 18 kg BB: 15/15/15

48:30 min total, 15 breaks, 33:30 min time for exercises
Foot bag during brakes

Stretching

GTG:
Pull ups: 10

3423 kcal
138,3 g Fat
275,5 g Carbs
255,1 g Protein

Total BW Pushes: 90/ day (goal: 30/ day) | total BW Pulls: 62/ week (goal: 100/ week)

403

2013-12-12 Thu.: The well tempered flute

Was quite done from Wednesdays training, so I decided to use the day for regeneration. Attended a flute concert in the evening and went straight to bed afterwards.

Morning gymnastic
120 min walk

3223 kcal
114,3 g Fat
304,3 g Carbs
239,7 g Protein

Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 62/ week (goal: 100/ week)

404

2013-12-13 Fri.: Circuit A & B

Morning gymnastic
130 min walk

Swings 16 kg KB: 3 x 20
Swings 20 kg KB: 3 x 20
Mobility
Front Squat 18 kg BB: 15/15/15
KB Floor Press 2 x 10 kg DB: 20/20/20
Bodyweight Leg Curl: 20/20/20
Shoulder Press 2 x 8 kg KB: 15/15/15
Bicycles: 24/24/24
Bent-Over Rows 18 kg BB: 15/15/15

Push Ups: 15/15/15
Bodyweight Leg Extension: 20/20/20
Towel Face Pulls 12 kg: 15/15/15
Standing Calf Raise + 2 x 10 kg KB:/20/20/20
Frog Push Ups: 15/15/15
Sumo Deadlifts 18 kg BB: 15/15/15

50:30 min total, 15 breaks, 35:30 min time for exercises
Grip during brakes
CoC No. 1 gripper: 15/15
CoC No. 1.5 gripper: 8/10/10
IronMind resistance band red: 20/30/30

Stretching

GTG:
Pull ups: 10

3826 kcal
149,3 g Fat
325,5 g Carbs
275,7 g Protein

Total BW Pushes: 90/ day (goal: 30/ day) | total BW Pulls: 72/ week (goal: 100/ week)

405

2013-12-14 Sat.: reg.

Morning gymnastic
185 min walk

GTG:
Front tuck lever rows: 5
Pull ups: 10

3733 kcal
162,9 g Fat
313,5 g Carbs
251,1 g Protein

Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 87/ week (goal: 100/ week)