Related: Training
16 logged days. Entries are shown newest first; open a date for the full workout details.
Progress notes
| Date | Session summary |
|---|---|
| Aug 31 | Strength A: 2 min shoulder mobility, 4×10 feet-elevated push ups, 3×12 Bulgarian split squats, 3×5 pike push ups, 3×12 single-leg glute bridges, 3×20s RKC plank, 5 km walk. |
| Aug 28 | Travel-adjusted Strength C: 2 min shoulder warm up, 3×10 tempo push ups, 3×10 1-arm band rows per side, 3×8 reverse lunges per leg, 3×12 band rows, 3×20s hollow tuck hold. |
| Aug 26 | Travel-adjusted Strength B: 2 min shoulder mobility, 4×15 band rows, 3×10 1-arm band rows per side, 3×10 good mornings, 3×10 reverse crunches, 3×30s side plank per side. |
| Aug 24 | Strength A: 2 min shoulder circles, 1×8 scapular push ups, 1×10 squats, 4×8 feet-elevated push ups, 3×10 Bulgarian split squats, 2×5 pike push ups, 3×12 glute bridges, 2×25s RKC plank. |
| Aug 21 | Travel-adjusted Strength C: 3×10 tempo push ups, 3×12 1-arm band rows per side, 3×8 reverse lunges per leg, 3×15 band rows, 3×15s hollow tuck hold, 6 km walk. Confirmed retrospectively on September 21. |
| Aug 19 | Travel-adjusted Strength B: 2 min shoulder mobility, 4×15 band rows, 3×10 1-arm band rows per side, 3×10 good mornings, 3×10 reverse crunches, 3×40s side plank per side. |
| Aug 17 | Strength A: shoulder mobility, scapular push ups, squats, 4×10 feet-elevated push ups, 3×8 Bulgarian split squats, 3×5 pike push ups, 3×10 single-leg glute bridge; RKC plank skipped; 11 km walk. Confirmed retrospectively on September 21. |
| Aug 14 | Travel-adjusted Strength C: 3×10 tempo push ups, 3×12 1-arm band rows per side, 3×8 reverse lunges per leg, 3×15 band rows, 3×15s hollow tuck hold, 6 km walk. |
| Aug 13 | Rest day, as planned for Thursday. |
| Aug 12 | Strength B: active hang, scapular pull ups, 4×4 strict pull ups, 4×10 inverted rows, 3×8 backpack RDL, 2×8 hanging knee raises, 2×30s side plank per side. |
| Aug 10 | Strength A: 2 min shoulder mobility, 1×8 scapular push ups, 1×10 squats, 4×10 feet-elevated push ups, 3×8 Bulgarian split squats, 3×5 pike push ups, 3×10 single-leg glute bridge; RKC plank skipped; 11 km walk. |
| Aug 9 | Light activity: ~12 km walk, ~40k steps (concert, dancing). |
| Aug 7 | Strength C: 3×8 tempo push-ups, 4×6 chin-ups (bodyweight), 3×10 reverse lunges per leg, 3×10 inverted rows, 2×20s hollow hold, 4 km walk. |
| Aug 6 | Rest day, as planned for Thursday. |
| Aug 5 | Strength B: 2×30s active hang, 1×5 scapular pull ups, 4×5 strict pull ups, 4×10 band rows, 3×10 band good mornings, 3×8 hanging knee raises, 3×30s side plank per side, 5 km walk. |
| Aug 3 | Strength A: 4×8 feet-elevated push ups, 3×10 Bulgarian split squats, 2×5 pike push-ups, 3×10 single-leg glute bridge, 2×20s RKC plank. |