Training Log

I like to stay fit, ready for any adventure or challenge that might come up.
Most of what I do is based on workouts from The 4 Hour Body because I have found them so effective.

Workouts:

I always begin my workouts with a dynamic warmup (5-10 mins).
I always end with the stretches I am practising. Currently pancake and the splits.

14/08/18 pm

  • Tim Ferriss Glutes with 24kg KTB
  • 5 Turkish getups 8kg
  • 5 single leg single arm deadlifts 24kg
  • 10 full range body weight squats
  • GMB fitness Integral Strength programme
  • 14/08/18 am
    • 30 min erg – chilled

    13/08/18 pm

    • 5 x 5 workout B
  • 13/08/18 am
    • 30 min erg

    12/08/18 am

    • Erg: 2 hours on, 2 hours off, 2 hours on
  • 27/07/18 pm

    • 5 x 5 workout A
    • Tom ferris abs
    • 2 x leg raises

    27/07/18 am

    • Rowing machine: 555m, 111, 444, 777, 333, 222, 666 with 70 sec rest between
    • Tim Ferriss abs
    • 3 x leg raises

    04/07/18 pm

    • 5 x 5 workout B

    04/07/18 am

    • 3 rounds: 20 glute bridges, 15 flying dogs each side, 12 single leg glute bridge, 50 KTB swings, 5 negative pullups

    03/07/18 pm

    • MetaFit Ape Shapes

    03/07/17 am

    • Insanity fast and furious

    02/07/18 pm

    • 5 x 5 workout A

    01/07/18 am

    • MetaFit Chicken Loop

    23/06/18 – 30/06/18

    • Rest week. Did body weight exercises on the sail boat

    21/06/18 pm

    • 5 x 5 workout B

    18/06/17 pm

    • GMB Fitness Integral Strength

    17/06/18 pm

    • 5 x 5 workout A

    16/06/18 am

    • 10 minutes yoga
    • 10 minutes bodyweight exercises

    15/06/18 am

    • 15 minutes yoga

    13/05/18 pm

    • 5 x 5 workout A

    13/06/18 am

    • Tim Ferriss Glutes workout A

    11/06/18

    • 5 x 5 workout A

    09/06/18 – 10/06/18

    • 24 hour ocean row

    06/06/18 pm

    • 5 x 5 squats

    06/06/18 am

    • 20 minute yoga

    05/06/18 pm

    • 30 minute max erg

    05/06/18 am

    • Kettlebell workout

    04/06/18 pm

    • 5 x 5 workout B

    01/06/18 am

    • Single leg exercises

    31/05/18 am

    • MetaFit A Game

    29/05/18 pm

    • 5 x 5 workout A

    28/05/18 pm

    • 1 hour row on the river

    28/05/18 am

    • GMB Fitness Integral Strength

    27/05/18 am

    • Long erg: 60 mins on, 10 mins off, 20 mins on

    25/05/18 pm

    •  5 x 5 workout B

    25/05/18 am

    • GMB Fitness Integral Strength

    24/05/18 pm

    • 1 hour SUP

    24/05/18 am

    • rowing machine: 1,000m, 3 mins rest, 992m

    23/05/18 pm

    • 5 x 5 workout A

    23/05/18 am 

    • Tim Ferriss Glutes Workout B

    22/05/18 pm

    • 1 hour rowing

    22/05/18 am

    • GMB Fitness Integral Strength

    21/05/18 pm

    • 5 x 5 Workout B

    21/05/18 am

    • Rowing machine: 90 mins on, 10 mins off, 10 mins on

    18/05/18 am

    • GMB Fitness Integral Strength

    16/05/18 am

    • Rowing machine: 20 minsutes max effort

    14/05/18 am

    • Tim Ferriss Glutes Workout A

    13/05/18 am

    • Rowing machine: 70 min on, 10 mins rest, 10 mins on

    11/05/18 pm

    • 60 minutes rowing on the water

    10/05/18 pm

    • 20 minute erg – consistent s/m and splits

    10/05/18 am

    • Tim Ferriss Glutes Workout A
    • Tim Ferris Abs

    09/05/18 pm

    • 1 hour SUP

    09/05/18 am

    • 45 minutes yoga

    07/05/18 pm

    • 1.5 row on the water

    07/05/18 am

    • Tim Ferriss Glutes
    • 3 round: 10 squats, 5 press-ups, 3 pullups
    • 1.5 hour row on water

    05/05/18

    • 2 hours on the water

    30/04/18 – 04/05/18

    • Rest week (because I was ill). I probably needed it.

    28/04/18 am

    • 6 hours training on the water

    25/04/18 pm

    • 20 minute max erg

    24/04/18 am

    • 3 x 5 press, 2 mins rest between
    • 5 rounds: 5 reps – pullups, press ups, shrimp squat each leg, hanging leg raises, bridge

    23/04/18 pm

    • Tim Ferriss Glutes
    • 6 minute Abs

    23/04/18 am

    • 60 min max erg

    21/04/18 am

    • 2 hours of yoga

    20/04/18 am

    • Tim Ferriss Glutes Workout B

    17/04/18 am

    • Tim Ferriss Glute Workout A

    16/04/18 pm

    • Tim Ferriss Glutes
    • 7 mins snatch balance practise
    • 4 rounds: 12 hand power cleans, 5 pullups, 250m row

    16/04/18 am

    • Half marathon row (21,097m) at 22 s/m

    12/04/18 am

    • 30 mins yoga

    10/04/18 pm

    • 3 x 5 press, 2 mins rest between
    • 5 rounds: 10 pullups, 15 press-ups, 20 sit-ups, 25 squats

    09/04/18 am

    • 10 x 200m row

    08/04/18 pm

    • Tim Ferriss/ The Kiwi Glutes workout B

    06/04/18 pm

    • 4 rounds: 45 secs on, 15 secs rest – deadlifts, pullups, sprints, KTB swings

    06/04/18 am

    • 7 rounds: 2.5 minute timer, 400m row, AMRAP pullups, rest 1 minute between rounds
    • Tim Ferriss / The Kiwi Glutes workout B
    • 10 hanging knee raises

    05/04/18 pm

    • Tim Ferriss glutes
    • 3 x 1 mile (1600m) row, 5 mins rest between

    04/04/18am

    • 3 x 5 deadlifts, 2 mins rest between
    • 4 rounds: 7 front squat, 100m row, 15 pullups, rest 2 mins between

    03/04/18 pm

    • Tim Ferriss Glutes
    • 3 rounds: 10 hang power cleans, 20 tricep dips
    • 5 x 5 pullups, alternate with 5 x 5 push-ups
    • Hollow body front, back and reach side
    • Tim Ferris abs

    03/04/18 am

    • 5 x 800m row, 2.5 mins rest between

    02/04/18 am

    • Tim Ferriss / The Kiwis Glute workout A
    • KTB front squat 3 x 10, 2 mins rest between
    • 4 rounds: 50 double unders, 30 KTB thrusters
    • 3 x 5 pullups

    31/03/18 pm

    • 60 min river row

    31/03/18 am

    • 3 x press, 3 x push press, 2 mins rest between
    • 2k time trial row

    29/03/18 am

    • 3 x 5 bench press
    • 7 rounds: 7 HSPU, 12 deadlifts
    • 5 x 5 pullups

    27/03/18 am

    • 6 x 800m row, 2 mins rest between

    26/03/18 pm

    • 3 x 5 cleans, 2 mins rest between
    • 16 min: every min – 6 KTB swings, 4 clean & jerk (couldn’t keep up)
    • 4 x 5 pullups (red and orange band

    25/03/18 am

    • 10k row: 20 s/m, 10 strokes at 28 s/m every 1km, last 2km feet out

    24/03/18 am

    • 5 x 5 deadlifts, 2 mins rest between
    • 5 x 10 sumo deadlift high pulls
    • 3 x 10 pullups (black band)
    • 23/03/18 am
    • 5 x 5 split jerk, 60 secs rest between
    • 5 rounds: 20 KTB thrusters, 5 pullups

    22/03/18pm

    • 3 x 5k row, 9 mins rest between

    21/03/18 pm

    • 3 x Tim Ferriss Glutes: 30 weighted glute bridges, 15 flying dogs, 50 KTB swings (16kg)
    • Scap workout: weighted YTWWs, 5 strict pullups, 5 strict press ups, 10 KTB single arm bent over rows

    21/03/18 am

    • 10 x 100m row, 1.5 mins rest

    20/03/18 pm

    • 10 x 10 back squat
    • Rest 3 mins
    • 21,15,9 hang power clean, burpees
    • Hollow body routine
    • 30 leg raises

    20/03/18 am

    • 10km indoor row – all out effort (new PB)

    19/03/18 am

    • 2 x Tim Ferris Glutes: 20 glute bridges, 15 flying dogs, 50 KTB swings (16kg)
    • Bench press: 3 x 10
    • 15 minutes: 10 press-ups, 10 GHD sit-ups, 30 KTB swings
    • 3 rounds: 6 pullups (black band), 10 hanging knee raises

    18/03/18 pm

    • Tim Ferriss Glutes
    • Scap routine
    • 6,5,4,3,2,1: deadlift (kg), pullups (purple band), HSPU (progression)
    • Hollow body routine
    • Tim Ferris Abs

    17/03/18 am

    • Run to gym and from gym – 6km
    • 7 rounds: 30 sec max thrusters, 30 sec rest, 60 sec max row, 60 sec rest
    • Tim Ferriss Glutes
    • Hollow body routine
    • Tim Ferriss Abs

    15/03/18 am

    • Run to and from gym – 6km
    • 5 rounds: 10 hang Power snatches, 20 box jumps

    14/03/18 pm

    • 6 x 5 back squat
    • 21, 15, 9 front squat, pullups (purple band)

    14/04/18 am

    • 5 rounds: 100 double unders, 25 burpees

    13/03/18 am

    • 10 x 200m on treadmill

    12/03/18 am

    • (Unexpected) half marathon run

    07/03/18 pm

    • Breathing exercises

    07/03/18 am

    • 5 mile run at 85%

    06/03/18 pm

    • 7 rounds: 7 x hang clean squat, 7 x HSPU

    06/03/18 am

    • Tim Ferris Perfect Posterior: 3 rounds: 20 x glute bridges, 15 x flying dogs each side, 50 x KTB swings (16kg)
    • Scapula workout: 3 rounds: 15 x scap push-ups, 15 x scap pull-ups, YTWL, 10 x bent over single arm KTB row (12kg)
    • 45 secs each: hollow body front, hollow body back, hollow body each side
    • 15 x myotatic crunch, 15 hanging knee raises
    • 3 rounds: 5 x pullups (black band), 5 x push ups 5, 5 x single leg bench glute bridges

    05/03/18 pm

    • 5 x front squats every minute for 5 (22.5kg)
    • 3 x deadlifts every minute for 8 (60kg)
    • Tim Ferris Perfect Posterior: 3 rounds: 20 x glute bridges, 15 x flying dogs each side, 50 x KTB swings (20kg)
    • Tim Ferris Abs: 15 x myotatic crunch, 8 x cat vomit, 45 secs side plank each side
    • 2 x 12 hanging knee raises

    05/03/18 am

    • Run to and from gym
    • 5 x 400m treadmill sprints. 2 mins rest between
    • Tim Ferris Abs: 15 x myotatic crunch, 8 x cat vomit, 45 secs side plank each side
    • 2 x 12 hanging knee raises

    04/03/18 pm

    • Diane: 21, 15, 9 Deadlifts & HSPU
    • 45 secs each: hollow body front, hollow body back, hollow body each side
    • Tim Ferris Abs: 15 x myotatic crunch, 8 x cat vomit, 45 secs side plank each side

    04/03/18 am

    • Run to be from gym – 6km
    • 4 x 800m treadmill sprints

    01/03/18 am

    • Same as yesterday

    28/02/18 am

    • Run to and from gym – 6km
    • Row: 45 sec on, 45 off, 1.5 min on, 1.5 off, 3 min on, 3 off. Repeat 3 times.
    • 10 minute Cindy: 5 pullups, 10 push-ups, 15 squats

    27/02/18 am

    • Run to and from gym – 6km
    • 10 x 200m treadmill sprints, rest 90 seconds
    • 10 mins: 5 x good mornings (22.5kg) on 1 minute

    26/02/18 am

    • Run to and from gym – 6km
    • Tim Ferris Perfect Posterior: 2 rounds: 20 x glute bridges, 15 x flying dogs each side, 50 x KTB swings (16kg)
    • Scapula workout: 2 rounds: 15 x scap push-ups, 15 x scap pull-ups, YTWL
    • 3 rounds: 1 min rest between rounds. 15 reps each- GHD sit-ups, GHD extension (purple band), KTB swings (20kg), bench press (8kg dumbbells), pull-ups (purple band)
    • 45 secs each: hollow body front, hollow body back, hollow body each side
    • Tim Ferris Abs: 15 x myotatic crunch, 8 x cat vomit, 45 secs side plank each side

    23/02/18 pm

    • Tim Ferris Perfect Posterior: 2 rounds: 20 x glute bridges, 15 x flying dogs each side, 50 x KTB swings (16kg)
    • Scapula workout: 2 rounds: 15 x scap push-ups, 15 x scap pull-ups, YTWL
    • 5,5,5 press (20kg), 5,5,5 push press (25kg), 5,5,5 push jerk (25kg) rest 1.5 mins between
    • 45 secs each: hollow body front, hollow body back, hollow body each side
    • Tim Ferris Abs: 15 x myotatic crunch, 8 x cat vomit, 45 secs side plank each side

    23/02/18 am

    • 5km run

    22/02/18 pm

    • 7 rounds: 3 x power clean & press (22.5kg), 5 x pull-ups (purple band)
    • 45 secs each: hollow body front, hollow body back, hollow body each side
    • Tim Ferris Abs: 15 x myotatic crunch, 8 x cat vomit, 45 secs side plank each side

    22/02/18 amRun to and from gym – 6km

    • 4 rounds: 400m run, 20 x KTB thrusters (12kg), 20 x box jumps
    • 45 secs each: hollow body front, hollow body back, hollow body each side