Sunday 2023-08-28
Walking
Approximately time: Approximately 2 h 30 min
Total distance: Approximately 13 km
Summary: Moderate intensity. A decent evening walk with an audio book to calm the mind and burn some additional calories.
mike_mike
1 Like
2023-08-29
Cardiovascular/Endurance/Aerobic Activity
20 minutes of Stationary Bicycle
Easy to moderate intensity, total distance - approximately 6 km
Good Mornings
5 x 5 - 35 kg
3 x 5 - 60 kg
2 x 3 - 70 kg
Barbell Hip Thrusts
1 x 10 - 15 kg warm-up
5 x 10 - 50 kg
Barbell Deadlifts
1 x 5 - 45 kg
1 x 5 - 50 kg
1 x 5 - 60 kg
1 x 5 - 70 kg
1 x 5 - 80 kg
1 x 5 - 90 kg
4 x 3 - 100 kg
Dumbbell Romanian Deadlifts
5 x 3 - 65 kg
Barbell Wrist Curls
3 x 10 - 20 kg
mike_mike
1 Like
2023-08-30
Muay Thai
Total time: 60 minutes
Summary: Warm-up with running in circles, high knees, butt kicks, frog jumps. Shadowboxing with sprawls when the coach clapped his hands. Forgot my gloves mouth guard, and shin guards at home so couldn’t participate in the sparring so did some rear low roundhouse kicks with focus on power, then some adding into a good combination - jab, cross, rear low roundhouse kick, rear low roundhouse kick, then some clinch sparring, which involved drilling some foot sweeps, leg trip, and leg sweeps.
mike_mike
1 Like
Thursday 2023-08-31
Straight Arm Lat Pulldowns
5 x 10 - 25 kg
Seated Single Arm Machine High Rows
3 x 10 - 30 kg
Bent Over Dumbbell Rows
5 x 10 - 35 kg / each side
Inclined Dumbbell Bench Rows
5 x 10 - 30 kg
Straight Arm Lat Pulldowns with Supinated Grip
5 x 10 - 25 kg
Dumbbell Shrugs
3 x 5 - 70 kg
Cable Lateral Neck Extensions
2 x 20 - 5 kg / each side
Cable Neck Extensions
3 x 12 - 12,5 kg
mike_mike
1 Like
Sunday 2023-09-03
Muay Thai
Total time: 90 minutes
Summary: Warm-up, some dynamic and static stretching, drilling some basics on pads and kicking shield, calisthenics. Finished with doing as many reps as possible until failure on pushups and situps.
Cardiovascular/Endurance/Aerobic Activity
25 minutes of Stationary Bicycle
Easy intensity, total distance - approximately 7 km.
Good Mornings
5 x 6 - 30 kg
5 x 3 - 70 kg
Barbell Deadlifts
1 x 5 - 50 kg
1 x 5 - 60 kg
1 x 5 - 70 kg
1 x 5 - 80 kg
1 x 5 - 90 kg
3 x 3 - 100 kg
Hanging Weighted Knee Raises
3 x 10 - 5 kg
Machine Crunches
6 x 5 - 50 kg
Behind the Back Cable Wrist Curls
5 x 10 - 17,5 kg
Cable Neck Extensions
5 x 20 - 10 kg
mike_mike
1 Like
Tuesday 2023-09-05
Brazilian Jiu-Jitsu (GI)
Total time: 90 minutes
Summary: Light flow rolls for warm-up, focus on Ezekiel choke from mount, side control and from back. Finished with a good stretch and mobility training.
mike_mike
1 Like
Wednesday 2023-09-06
Straight Arm Lat Pulldowns
5 x 10 - 50 kg
Cable Rows
2 x 6 - 100 kg
1 x 6 - 110 kg
2 x 6 - 130 kg
Seated Facepulls
5 x 10 - 50 kg
Standing Machine Rows
5 x 8 - 53,6 kg
Neck Extensions with Head Harness
3 x 10 - 10 kg
Cable Lateral Neck Extensions
5 x 10 - 12,5 kg / each side
Dumbbell Shrugs
5 x 6 - 60 kg
Barbell Wrist Roller
20 ups and downs - 8 kg
Behind The Back Cable Wrist Curls
5 x 10 - 10 kg
In general, a shitty day in many ways, arguing with my ex and my bicycle got stolen, and shoulder and knee abit sore from yesterday’s jiu-jitsu class.
mike_mike
1 Like
sorry to read this.
good news is you’ll never have to live it again.
1 Like
Thursday 2023-09-08
Cardiovascular/Endurance/Aerobic Activity
65 minutes of Stationary Bicycle
Moderate intensity, total distance - approximately 20 km.
Inclined Dumbbell Press
5 x 6 - 40 kg
5 x 6 - 50 kg
5 x 3 - 55 kg
Dumbbell Pullovers
5 x 10 - 15 kg
Single Arm Cable Chest Flyes
3 x 10 - 10 kg / each side
Machine Chest Flyes
5 x 10 - 50 kg
Barbell Skullcrushers
5 x 6 - 30 kg
Pushdowns with Rope
5 x 6 - 32,5 kg
Dumbbell French Press
5 x 6 - 20 kg
Weighted Situps
5 x 10 - 10 kg
Kettlebell Russian Twists
5 x 10 - 12 kg
Dumbbell Side Bends
2 x 10 - 15 kg / each side
Shoulder was better today, thanks to ice pack and heat liniment, and of course, common sense.
mike_mike
1 Like
Saturday 2023-09-09
Hanging Leg Raises
5 x 10 - Bodyweight
Kneeling Ab Wheel
5 x 10 - Bodyweight
Barbell Wrist Roller
20 ups and downs - 12 kg
A quick workout before work, better than nothing…
mike_mike
1 Like
Tuesday 2023-09-13
Brazilian Jiu-Jitsu (GI)
Total time: 75 minutes
Summary: Shrimping, forward and backward rolls for warm-up, drilling standing knee passes, then some light flow rolls, and then continued to drill the Ezekiel choke from mount, side control, half guard, and from back.
Trapbar Deadlifts
2 x 8 - 70 kg
5 x 3 - 90 kg
Barbell Deadlifts
5 x 3 - 90 kg
Barbell Wrist Roller
10 ups and downs - 12 kg
Training and physical things are more than what it is to me, it’s therapy. Today I had a “low day” if I can call so - mentally and emotionally.
mike_mike
1 Like
Wednesday 2023-09-13
Cardiovascular/Endurance/Aerobic Activity
40 minutes of Treadmill Jog
Easy to moderate intensity, total distance - 5 km.
Muay Thai
Total time: 60 minutes
Summary: Warm-up, calisthenics, pad work with primarily focus on various kicks combinations - roundhouse kick, teep (push kick) with front leg to roundhouse kick with rear leg, teep with front leg to roundhouse kick with rear leg, step and roundhouse kick with front leg. Finished with a previous intense exercise - partner in plank position, jump over and crawl under, doing this for a couple of minutes, then change over. It was many people in the class and the room isn’t that big, and of course, no air conditioning - so it was a very sweaty session. Excellent!
mike_mike
1 Like
Thursday 2023-09-14
Walking
Time: Approximately 70 minutes
Total distance: Approximately 8,5 km
Summary: Moderate intensity. A decent evening walk with a friend.
Barbell Romanian Deadlifts
5 x 5 - 50 kg
3 x 5 - 60 kg
2 x 5 - 70 kg
Cable Pull-Throughs with Rope
5 x 10 - 25 kg
Weighted Hyperextensions
5 x 5 - 25 kg
3 x 5 - 30 kg
mike_mike
1 Like
Monday 2023-09-18
Cardiovascular/Endurance/Aerobic Activity
20 minutes of Treadmill Walking
Moderate intensity, total distance - approximately 1,7 km
50 minutes of Treadmill Jog
Moderate intensity, total distance 7 km
Assisted Pullups
4 x 5 - Bodyweight - 40 kg
Weighted Hyperextensions
3 x 8 - 30 kg
3 x 8 - 32,5 kg
4 x 3 - 35 kg
Straight Arm Pulldowns with Rope
5 x 10 - 17,5 kg
Standing Facepulls
5 x 10 - 17,5 kg
Dumbbell Romanian Deadlifts
5 x 3 - 65 kg
Machine Tricep Pushdowns
5 x 10 - 40 kg
mike_mike
1 Like
Tuesday 2023-09-19
Cardiovascular/Endurance/Aerobic Activity
20 minutes of Treadmill Jog
Moderate intensity, total distance - approximately 2,5 km
Barbell Squats
2 x 10 - 50 kg warm-up
2 x 8 - 70 kg
3 x 6 - 90 kg
3 x 3 - 110 kg
Standing Single Leg Hamstring Curls
5 x 3 - 30 kg / each leg
Kettlebell Sumo Squats
3 x 8 - 20 kg
Cable Pull-Throughs with Rope
5 x 10 - 25 kg
Seated Facepulls
2 x 10 - 32,5 kg
Brazilian Jiu-Jitsu (GI)
Total: 90 minutes
Summary: Shrimping, forward and backwards rolls for warm-up, drilling standing knee passes and triangle choke, then some light flow rolls, then some more drills, and finished with some rounds of rolling. Managed to get an Americana from Side Control and Juji-Gatame Armbar.
mike_mike
1 Like
Saturday 2023-09-23
Cardiovascular/Endurance/Aerobic Activity
10 minutes of Recumbent Bicycle
Easy intensity, total distance - approximately 3,6 km
Cable Crunches
5 x 10 - 52 kg
5 x 6 - 65,5 kg
Declined Situps
5 x 10 - 12 kg
Kneeling Ab Wheel
5 x 10 - Bodyweight
Weighted Hyperextensions
5 x 6 - 25 kg
Machine Back Extensions
2 x 10 - 52 kg
mike_mike
1 Like
Sunday 2023-09-24
Muay Thai
Total time: 90 minutes
Summary: Warm-up, calisthenics, pad work with primarily focus on various combinations - including jab, cross, hook, elbow, and knee. More calisthenics - I’m pretty sure that we did almost 100 pushups.
mike_mike
1 Like
Tuesday 2023-09-26
Cardiovascular/Endurance/Aerobic Activity
30 minutes of Stationary Bicycle
Moderate intensity, total distance - approximately 9,6 km
Facepulls
3 x 20 - 12,5 kg
3 x 10 - 17,5 kg
3 x 5 - 25 kg
3 x 3 - 32,5 kg
Weighted Hyperextensions
3 x 5 - 30 kg
5 x 5 - 32,5 kg
Reverse Machine Flyes
5 x 10 - 35 kg
Brazilian Jiu-Jitsu (GI)
Total time: 90 minutes
Summary: Shrimping, slow backward rolls for warm-up, drilling standing knee passes and some lapel grip sparring, then some light flow rolls, then some technical drills - focusing on the baseball choke, both with Gi and no-Gi, then some rounds of rolling. My instructor said some good wisdom word last session, it was something about “it’s all about finding the positions.”
mike_mike
1 Like
Wednesday 2023-09-27
Cardiovascular/Endurance/Aerobic Activity
30 minutes of Treadmill Walking
Easy intensity, total distance - approximately 2 km
Barbell Romanian Deadlifts
2 x 5 - 70 kg
5 x 3 - 90 kg
Barbell Hip Thrusts
5 x 10 - 70 kg
5 x 3 - 90 kg
Weighted Hyperextensions
5 x 3 - 50 kg
Straight Arm Lat Pulldowns
5 x 5 - 32,5 kg
Facepulls
5 x 10 - 25 kg
mike_mike
1 Like