#GettingInShape weekly log — JAN. 25–31

Second week of my training. It was quite rough but overall I feel an improvement. I noticed a lot of effort has to be put in the chest, back & glutes. I also need to get used to the motion part of the exercises in order to get the right pace and improve their execution.

Goal #2:

WARM UP
1/ 3 *(routine #1):
- 20 * squats
- ~5 sec. rest 
- Stay in low squat position for ~1 min. 30 
- ~5 sec. rest
- 10 * pair of superman plank (alternate sides)
2/ Rest 3–5 minutes
3/ 3 * routine #2 “Manmaker” with pair of dumbbells (8kgs)
STRETCHING

(Check the section “Exercises explained” at the bottom of this page.)

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LOG

31JAN. 2016, Sunday

Rest day. “Holy” day. #irony

30 JAN. 2016, Saturday

Rest day.

29 JAN. 2016, Friday

SWIMMING 20 lengths = 0,45 km (pool is 22,5 meters long.)
8 * length Breaststroke
// 5 seconds rest
6 * length Breaststroke
// 5 seconds rest
2 * length Front Crawl
//5 seconds rest
2 * length Front Crawl
//5 seconds rest
2 * length Breaststroke

28 JAN. 2016, Thursday

1/ Treadmill: 20min. / 35 min.
 — 05 / 05 minutes walk at 5/6 km/h
 — 05 /05 minutes light jogging at 10 km/h
 — 04 / 10 minutes run at 12 km/h 
 — 03 / 05 minutes light jogging at 10 km/h
 — 00 / 10 minutes run at 12 km/h
( — 05 / 00 minutes walk at 5/6 km/h)

Trying to still improve the breathing and endurance. First 5 min. at 10 km/h got easier but the 12 km/h is a killer… still

2/ Rest 3–5 minutes

3/ Rower:
 — 15 minute row at a convenient tempo

Difficulty level 7.

27JAN. 2016, Wednesday

WARM UP

1/ 3 * routine #1

The superman planks still the most difficult. Improvement though for the first two iterations of the routine #1: I still had to micro-rest but only after the 16th instead of from the 10th. // While planking with left arm/right leg up and right arm holding up my body weight, it is still shaky but better balance. Need to keep work on this!!! // I tried to only have ~5 secs rest in between the exercises.

2/ Rest 3–5 minutes

3/ 4 * Manmaker

With push ups this time!!! // Better but the “clean” movement still needs to improve in order to get a proper “cinematic”/execution of the whole routine.

STRETCHING

1H active ping-pong

Twisted my ankle but immediately stopped playing, grabbed a cab home, cooled it down with ice spray, used antalgic cream and a strap, rested it the night and all was back in track for the next training.

26 JAN. 2016, Tuesday

WARM UP

1/ 3 * routine #1

The superman planks were the most difficult and I could not do the 10 pairs in a row. I had to micro-rest around the 10th then the 16th and even the 18th. // While planking with left arm/right leg up and right arm holding up my body weight, I have more difficulty to be stable / it is shaky and I can notice weakness in the upper right chest. // I was not yet able to have only ~5 secs rest in between the exercises.

2/ Rest 3–5 minutes

3/ 5 * Manmaker without push ups :-(

I was not able to execute the push ups due to upper chest muscle fatigue. // The “clean” movement needs to improve in order to get a proper “cinematic”/execution of the whole routine.

3/ 20 * squats + 1 min. squat in low position

Trying to make up for not doing the push ups.

STRETCHING

25 JAN. 2016, Monday

1/ Treadmill: 20min. / 35 min.
 — 05 / 05 minutes walk at 5/6 km/h
 — 05 /05 minutes light jogging at 10 km/h
 — 04 / 10 minutes run at 12 km/h 
 — 03 / 05 minutes light jogging at 10 km/h
 — 03 / 10 minutes run at 12 km/h
( — 03 / 00 minutes walk at 5/6 km/h)

Trying to still improve the breathing and endurance. Instead of listening music, listening podcasts helped me focusing on something else than “pain”.

2/ Rest 3–5 minutes

3/ Rower:
 — 10 minute row at a convenient tempo

Difficulty level 7 instead of 10. I got interrupted by business calls so I lost focus and motivation.

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Exercises explained

SQUAT

SUPERMAN PLANK

Source: https://fr.pinterest.com/pin/109493834665755940/
Begin at the top of the push-up position. Extend your right arm in front of you and your left leg behind you at the same time. Stay level while balancing for 3 seconds. After bringing your hand and foot back to push-up position, repeat on the opposite side. (As an easier alternative, perform this exercise from a “down on all fours” position, with hands and knees on the ground.)

MANMAKER

Source: https://mylesapparel.com/blogs/news/18885747-make-moves-the-ski-workout
- Start with the dumbbells on the floor
- Do a push up
- Widen feet and perform a row with each arm without twisting your body
- Stand up while keeping back straight and push press dumbbells overhead
Source: https://fr.pinterest.com/pin/262194009528499440/
Start in plank holding dumbbells. Row your right arm up, pinching your shoulder blade back to bring the weight up to your chest and sending your elbow straight up. Return the weight to the ground then row on the opposite side. Now do a push up. Next, jump your feet forward to meet your hands, stand up holding your weights and press them overhead into a shoulder press, locking your arms out at the top.
Source: http://www.bodybuilding.com/fun/ashley-horner-full-body-rest-less-workout.html?mcid=SM_twit
Assume a plank position with a dumbbell in each hand. Perform one push-up, then bring your right arm up into a single-arm row. Perform another push-up, then do a row with your left arm. Next, hop your feet up by your hands and jump up into a standing position with both dumbbells raised above your head.

CLEAN

Source: https://www.youtube.com/watch?v=7J8MnL7syDY

SWIMMING

Front Crawl
You will commonly hear the front crawl referred to as the freestyle stroke, since the majority of the swimmers in a freestyle event use it because it provides the most speed. The front crawl calls for you to kick hard with your feet, while bringing your arms over your head and into the water one at a time. You must keep your body as straight as possible, as any lateral movements will slow you down. Your breathing also holds importance, as you must time the breaths that you take with your swimming strokes.

Backstroke
The backstroke has many similarities to the front crawl, except that you float on your back, rather than propelling your front through the water first. You will begin this stroke by floating in the water with your lungs on the surface, but the rest of your body beneath the water. You must keep yourself horizontal as you move through the water, which you will achieve through your leg kicks. Your stroke will involve pulling the water beneath you, which will propel your body through the water.

Butterfly
The butterfly stroke calls for you to bring both arms over your head at the same time and push them into the water to propel yourself. The butterfly stroke uses a dolphin-style kick, which means that your legs will stay straight and together as you kick them through the water. When using the butterfly stroke, you must remember to stabilize yourself with your core and create a rhythm between the underwater and above-water portions of the stroke.

Breaststroke
The breaststroke uses a frog-style kick, where you will bend your knees and then kick your legs out beneath the water. Your arm stroke will begin with a sweep out from your breast and then a sweep in back to your breast. Make sure that your body remains completely straight between your strokes, as this will allow your body to move through the water easily at this time.

Sidestroke
Although not used in competition, the sidestroke holds importance for swimmers because you can use it to rescue someone, since it only requires one arm. The stroke resembles picking apples, as you will float on your side, reach up like when picking an apple and then reach down like when putting the apple into a basket. You can glide in between strokes, which allows you to move easily through the water while tugging along some person or thing.

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Previously goal(s)

Goal #1: Starting with low intensity interval cardio first

1/ Treadmill: 35 min.
 — 05 minutes walk at 5/6 km/h
 — 05 minutes light jogging at 10 km/h
 — 10 minutes run at 12 km/h
 — 05 minutes light jogging at 10 km/h
 — 10 minutes run at 12 km/h
2/ Rest 3–5 minutes
3/ Rower:
 — 15 minute row at a convenient tempo (watch lower back to have a good posture)
Comments from my friend coaching me: 
First, you might feel weak because of the fasting, but the only thing you’ll need to know is that you have to drink as many water as possible, and if you only simply getting back to your normal diet (what you described me when we met) shall do it. There’s no need to take extra amount of carbs — actually it would be even counterproductive. I suggest to start with low intensity interval cardio first!