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.

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 am

  • Run 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