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03 Sep 12 at 19:50 |
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manraj.bahra Posts: 13 Joined: 12 Dec 11  Offline |
Manraj training log |
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Hi. This is more for my benefit but it is my training log. Currently working off the 4 week bodyweight program provided on the main site. Warning that I am very weak as a result of not properly rehabbing from a serious illness last summer. For those familiar with the bodyweight program, it utilizes exercises in pairs for supersets. I had to make a few adjustments due to not being able to do a few exercises. 03 September 2012 Lying hip extension: 3 sets of 8 reps Lunges: 3 sets of 6 reps (each leg) Side plank: 3 x 5s each side Band pull: 3 x 15 reps |
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Comments
Posts: 13
05 September 2012
Warm up: 2 sets of
- 10 squats
- 20s plank
- 6 pushups
Workout:
Bodyweight step ups: 3x8 (bit of a lack of control)
Stick up: 3x8 (couldn't get shoulders fully pointing up)
Split squat with front foot elevated: 3x8 (used a step, needed to prop myself up sometimes, hip flexors very sore...I've been stretching them a lot recently)
Kneeling close-grip push up: 3x8 (completed only 7 in final set)
Bicycle crunch: 3x20 (technique weren't great)
1 leg hip extension: 3x8
continue doing it manraj , u should focus on improving technique more at this point of time and once u perfect good form , start adding weight gradually . Keep working on fitness the results are gonna come .
Posts: 13
Very sore today (I'm so unfit, haha) so just a very light cardio session.
4 minutes tabata shadow boxing.
Posts: 13
07 September 2012
Warm up: 2 sets of
- 10 squats
- 20s plank
- 6 kneeling pushups
Workout:
Lying hip extension: 3x8
Planks: 3x15 seconds
Bodyweight squats: 3x12
Bird dog: 3x5
Kneeling pushups: 1x8 (fail on subsequent sets)
Side plank: 3x5s each side
Band pull: 3x15
Ab Curl: 3x15
I'm gonna do one more circuit on 10th September and then off on holiday from 11-15th and resuming training on 16th.
Posts: 13
Warm up: 2 sets of
- 10 squats
- 20s plank
- 6 pushups
Workout:
Bodyweight step ups: 3x8
Stick up: 3x8
Split squat with front foot elevated: 3x8
Kneeling close-grip push up: 3x8
Bicycle crunch: 3x20
1 leg hip extension: 3x8
Posts: 13
Was on holiday for a while...just returned on Saturday...
Warm up: 2 sets of
- 10 squats
- 20s plank
- 6 kneeling pushups
Workout:
Lying hip extension: 3x8
Planks: 3x15 seconds
Bodyweight squats: 3x12
Bird dog: 3x5
Kneeling pushups: 2x8 (fail on subsequent set)
Side plank: 3x5s each side
Band pull: 3x15
Ab Curl: 3x15
Posts: 13
20 September 2012
Warm up: 2 sets of
- 10 squats
- 20s plank
- 6 pushups
Workout:
Bodyweight step ups: 3x8
Stick up: 3x8
Split squat with front foot elevated: 3x8
Kneeling close-grip push up: 3x8
Bicycle crunch: 3x20
1 leg hip extension: 3x8
Posts: 13
22 September 2012
Warm up: 2 sets of
- 10 squats
- 20s plank
- 6 kneeling pushups
Workout:
Lying hip extension: 3x8
Planks: 3x15 seconds
Bodyweight squats: 3x12
Bird dog: 3x5
Kneeling pushups: 2x8 (fail on subsequent set)
Side plank: 3x5s each side
Band pull: 3x15
Ab Curl: 3x15
General question. This regime is both to get stronger and to improve core strength to get rid of a lower back injury that I've had for two years now. I'd tried all sorts of stretching but doctor said 3 months of core work so that is what I'm doing. Was wondering if it is normal for the area to feel slightly sore and tender in the day after exercise?
Posts: 13
24 September 2012
Warm up: 2 sets of
- 10 squats
- 20s plank
- 6 pushups
Workout:
Bodyweight step ups: 3x8 (lowering myself on one side is difficult but perhaps because the chair is too high)
Stick up: 3x8
Split squat with front foot elevated: 3x8 (These are very unpleasant!)
Kneeling close-grip push up: 3x8
Bicycle crunch: 3x20 (These are a killer!)
1 leg hip extension: 3x8