Related: Training
18 logged days. Entries are shown newest first; open a date for the full workout details.
Progress notes
| Date | Session summary |
|---|---|
| Sep 30 | Strength B calibration: 2×15s active hang, 1×5 scapular pull-ups, 2×5 strict pull-ups, 2×10 one-arm DB rows at 20 kg, 2×12 DB Romanian deadlifts at 10 kg per hand, 2×10 hanging knee raises, 2×30s side plank; per-side and load interpretation noted in session. |
| Sep 27 | Rest day, as planned for Sunday. |
| Sep 23 | Strength B: 2×30s active hang, 1×5 scapular pull-ups, 4×6 strict pull-ups, 4×15 band rows, 3×15 band good mornings, 3×6 hanging knee raises, 3×30s side plank per side, 6 km walk. |
| Sep 21 | Push, legs, core: 2 min shoulder circles, 1×10 squats, 4×10 feet-elevated push ups, 3×12 Bulgarian split squats per leg, 3×6 pike push ups, 3×12 single-leg glute bridge per leg, 3×20s RKC plank. |
| Sep 18 | Strength C: 3×10 tempo push ups, 4×4 chin ups, 3×10 reverse lunge per leg, 3×15 band rows, 3×15s hollow hold, 20 km walk. Confirmed retrospectively on September 21. |
| Sep 16 | Strength B: 2×20s active hang, 1×5 scapular pull ups, 4×5 strict pull ups, 4×15 inverted rows, 3×10 good mornings, 3×10 hanging knee raises, 3×30s side plank per side. Confirmed retrospectively on September 21. |
| Sep 14 | Strength A: 2 min shoulder mobility, 4×10 feet-elevated push ups, 3×12 Bulgarian split squats per leg, 3×5 pike push ups, 3×12 single-leg glute bridge per leg, 3×20s RKC plank, 5 km walk. Confirmed retrospectively on September 21. |
| Sep 13 | Rest day, as planned for Sunday. |
| Sep 12 | Light activity: 10 km walk. |
| Sep 11 | Strength C: 3×10 tempo push ups, 4×4 chin ups, 3×10 reverse lunge per leg, 3×15 band rows, 3×15s hollow hold, 20 km walk. |
| Sep 10 | Travel-adjusted Strength B: 3×4 strict pull ups, 4×15 band rows, 20 km walk; session not finished due to traveling. |
| Sep 9 | Strength B: 2×20s active hang, 1×5 scapular pull ups, 4×5 strict pull ups, 4×15 inverted rows, 3×10 good mornings, 3×10 hanging knee raises, 3×30s side plank per side. Confirmed retrospectively on September 21. |
| Sep 7 | Strength A: 2 min shoulder mobility, 4×10 feet-elevated push ups, 3×12 Bulgarian split squats per leg, 3×5 pike push ups, 3×12 single-leg glute bridge per leg, 3×20s RKC plank, 5 km walk. Confirmed retrospectively on September 21. |
| Sep 6 | Rest day, as planned for Sunday. |
| Sep 5 | Light activity: 7 km walk. |
| Sep 4 | Strength C: 3×10 tempo push ups, 4×4 chin ups, 3×10 reverse lunge per leg, 3×15 band rows, 3×15s hollow hold, 20 km walk. Confirmed retrospectively on September 21. |
| Sep 3 | Rest day, as planned for Thursday. |
| Sep 2 | Strength B: 2×20s active hang, 1×5 scapular pull ups, 4×5 strict pull ups, 4×15 inverted rows, 3×10 good mornings, 3×10 hanging knee raises, 3×30s side plank per side. |