Training Log – Week 1

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After being sick for a month, I am finally ready to get back at it. I restarted Kayla’s BBG 1.0 and I am adding workouts from the Ashy Bines 28-Day Booty Challenge.

This is my training log for the calendar week 22, 25-31 May 2015:

Monday

I think I did pretty well on my first workout after a month break. My legs are still shaking! This is going to hurt tomorrow.

✔️ ABBC dynamic warmup
✔️ BBG legs & cardio resistance
✔️ ABBC Day 1 essentials booty builder
✔️ BBG cooldown lower body stretching

I have a long way to go. I don’t have as much power and endurance as before the break. I feel weaker and I have to take more and longer breaks between circuit rounds and sets.

Tuesday

Leg day pains!!! Can’t sit down, can’t walk, can’t climb stairs, can’t even stand so it’s LISS walk day for me.

✔️ FBW/LISS walk: 3.63 km in 40 minutes

Spontaneous FBW/LISS walk number 2 tonight is in the books! We decided to skip going to the cinema after dinner and walk home instead because the sun finally came out. I had to gather all my strength to make it home because my muscles are so sore from the leg day yesterday. A good book, a tea, Magnesium and then sleep…

✔️ FBW/LISS walk: 3.6 km in 42 minutes

Wednesday

Long foam rolling session for my poor sore muscles. I’m still in pain and leg day was two days ago.

✔️ FBW/LISS 5 km sunset walk
✔️ Rehabilitation: foam rolling

Thursday

Early morning workout, woke up at 6 am without having to use the alarm. I wore my Polar and Apple Watch during the workout. The heart rate on the Apple Watch was most of the time not accurate. It looks like I wore the Apple Watch too high so I will do another test next time.

✔️ ABBC dynamic warmup
✔️ BBG arms & abs resistance
✔️ BBG cooldown upper body stretching

Friday

Active rest day for me today because I woke up too late for a morning workout and my muscles are still a bit sore from Monday.

✔️ Rehabilitation: foam rolling

Saturday

Did another test with the Apple Watch and Polar and the Watch turned out to be pretty accurate this time. The difference in the burned calories comes from me not updating my weight on the Polar so I think the Apple Watch shows the correct number.

✔️ ABBC dynamic warmup
✔️ BBG full body resistance
✔️ ABBC booty builder
✔️ BBG cooldown lower and upper body stretching

Sunday

✔️ ABBC dynamic warmup
✔️ ABBC booty burner pilates
✔️ ABBC booty basher HIIT
✔️ BBG cooldown lower and upper body stretching

Training plan for week 2

✔️ Monday – BBG legs & cardio resistance + ABBC booty builder
✔ Tuesday – fbw/liss walk + rehabilitation: booty bender/yoga/foam rolling
✔️ Wednesday – BBG arms & abs resistance + ABBC booty basher HIIT
✔️ Thursday – rest day
✔️ Friday – fbw/liss walk
✔️ Saturday – BBG full body resistance + ABBC booty basher HIIT
✔️ Sunday – fbw/liss walk + rehabilitation: booty bender/yoga/foam rolling

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