Weekly Training Journal 1 | My Training Routine
As some of you will know from recent updates, I have been training more often in the gym these last few weeks and I am loving it I still try and do one home workout per week (and this will be increasing again soon), but I have also been doing more HIIT Cardio and two Kettlebell Classes per week (time permitting). I have been asked to provide you with a Journal/Log of what I do in the gym, so I will try each week to write a summary of what I did.
What I won’t do is write out a program because honestly that takes time (and Trainers get paid for that), so it’s not very fair to expect me to write out a whole program of my own training (for one I don’t write myself a program, I have it in my head), and another thing is I don’t advise you to blindly follow what I am doing, at the level I am doing it without proper training, progression etc – plus I know my training probably needs more organisation. This is very important! If I was to write out how to progress and advice on weights, sets and reps, it would take a lot more work. The purpose of this journal is to show you an example of the exercises I am currently working on. You need to gauge what is important to YOU right now.
If there is anyone out there who IS wanting a full Progressive Strength Program for home training combined with gym-based work, then stay tuned because I might just have something in the pipeline with a certain Beautiful Badass! *cat out of bag*
Now on with the first installment of my Training Journal. I am starting with a look back at last weeks training. You will see that I did way too much!
I trained twice; session 1 was a Short Gym Circuit, session 2 was a Kettlebell Class.
My gym circuit consisted of 3 rounds of the following:
- Bulgarian Split Squats (R1: 2x 10kg DBs x 12 reps, R2: 2x12kg DBs x 10 reps, R3: 2x15kg DBs x 6 reps)
- Single Leg RDLs (each round with 2 x 20kg KBs x 6 reps)
- Single Leg Hip Thrusts (each round 12 reps)
Then I alternated between Weighted Dips and Weighted Chin-Ups.
- Chin-Ups: BW x 8 reps, 5kg x 4 reps, 7.5kg x 2 sets of 2 reps
- Dips: BW x 10 reps, 5kg x 8 reps, 7.5kg x 6 reps, 10kg x 4 reps (PR), 12.5kg (PR) x 2 sets of 2 reps
Trained twice again (bad of me I know!). Session 1 was 20 mins HIIT on StairMaster, then session 2 was KB Class in the evening.
Partnered up with a friend and busted out an awesome strength session of the following:
- Front Loaded Reverse Lunges – SET 1: 35kg x 12 reps (warm up), SET 2: 40kg x 10 reps, SET 3: 45kg x 8 reps, SET 4: 50kg (PR) x 5 reps, SET 5 (PR): 55kg x 3 reps
- Glute Bridges – SET 1: 90kg x 12 reps, SET 2: 100kg x 12 reps, SET 3: 110kg x 10 reps, SET 4: 110 x 10 reps
- Standing Barbell Overhead Press (eek) – SET 1: Bar only (20kg) x 10/12 reps, SET 2: 25kg x 7 reps, SET 3: 27.5kg x 4 reps (shoulders busted with this one)
- Dips – SET 1: BW x 10 reps, SET 2: 5kg x 8 reps, SET 3: 7.5kg x 5 reps, SET 4: 10kg x 4 reps, SET 5: 12.5kg x 3 reps (PR)
Survival Deadlift Challenge and learned to Bench Press.
- Sumo Deadlifts – SET 1: 60kg x 8 reps, SET 2: 70kg x 6 reps, SET 3: 80kg x 4 reps, SET 4: (challenge set) 85kg x 12 reps, SET 5: 90kg x 3 singles, SET 6: 100kg x 3 singles.
- Bench Press – SET 1: 20kg (bar only to learn) x 10 reps or so, SET 2: 25kg x 8 reps, SET 3: 30kg x 6 reps, SET 4: 35kg x 5 reps, SET 5: 40kg x 3 reps – these felt awesome, so I will be trying them again soon!
I know I know, crazy week’s training. I went to the gym AGAIN!
- Back Squats (box) – SET 1: 40kg x 12 reps, SET 2: 45kg x 10 reps, SET 3: 50kg x 6 reps, SET 4: 55kg x 4 reps, SET 5: 60kg x 2 reps, SET 6: 65kg x 2 reps
- RDLs – SET 1: 40kg x 10 reps, SET 2: 50kg x 6 reps, SET 3: 50kg x 6 reps
- Glute Bridges – SET 1: 90kg x 12 reps, SET 2: 100kg x 10 reps, SET 3: 110kg x 8 reps, SET 4: 120kg x 5 reps
- Chin-Ups – MAX REPS attempt x 9.5 AGAIN!!, then SET 2: with 5kg x 3 reps, SET 3: 5kg x 2 reps
- Taught someone glute bridges
Then filmed Kettlebell of Belfast City | Titanic Quarter Workout. But I only got in one round.
What I didn’t do were any front squats, so I will have to do them this weekend and see any improvements from the last time … I will be a Quadzilla!!
I hope this is helpful in some way
One thing that I noticed is that my work-sets start way too low, so I end up doing far too many sets. That said, I respond well to high volume like this because my nervous system get really fired up and I could go on forever when I am in that mood. I will tinker with the sets and see if it improves my top weights by not risking fatigue.