Fitness Journey Log

[GregoryPOL]

About Me:
• Age: 35
• Weight: 86 kg

• Current Goals: Achieve first pull-up, bench press 100kg, lose weight, build muscle
• Training Style: Gym


For the past two months, I have been going to the gym and regularly engaging in physical activities. Inspired by the training logs of others, I want to create a space where I can analyze my fitness journey.

 

[Fremen]

Welcome

 

[Mamatigerj]

Welcome to the Hive!

 

[GregoryPOL]

DAY 1:

Warm-up:
• 2 minutes general warm-up
• 5 minutes on the rowing machine

Main Workout:
1. Overhead Press: 40 kg, 3 sets of 5-6 reps
2. Dead Hang: 2 sets, 60 seconds each
3. Deadlift: 80 kg, 3 sets of 5 reps
4. Bench Press: 60 kg, 4 sets of 7 reps
5. Triceps Cable Pushdowns: 25 kg, 4 sets
6. Dumbbell Curls: 4 sets

BPM 81-146
1h 52min

 

[WolfDreamer]

Well done @GregoryPOL That's a good looking workout!

 

[aku-chan]

 

[Anek]

Hello and welcome!

 

[MadamMeow]

Nice to meet you!

 

[GregoryPOL]

DAY 2:



squat: 50kg
deadlift: 3 sets 70kg 2sets 50kg (problem with forearm strength and grip)
calf: 70kg

added: zottman curl 4 sets barbell 20kg
dead hang: 2 sets 30sec

BPM: 76-146
1h 10min

 

[GregoryPOL]

DAY 3:

warm up:
elliptical machine 10min

bench press: 60kg 3x5
3 gym machines: 3 sets
lat pulldown: 3 sets
2 gym machines for hamstring and quads: 3 sets

1h 10min

 

[GregoryPOL]

Date: 19.11.2024
Day of the Week: Tuesday
Time of Workout: N/A

Workout Details
• Type of Workout: Rest day
• Duration: N/A
• Intensity: Low

Exercises Completed:
• - DAY 7
•

Notes on Performance:
• Feeling of tiredness

Rest & Recovery
• Sauna day today

Additional Notes
• I want to give myself some rest this week

Upcoming Focus/Goals:
• 1 pull-up, 70 kg bench press 3x10
• muscular endurance

 

[GregoryPOL]

Date: 20.11.2024
Day of the Week: Wednesday

Workout Details

• Type of Workout: Gym - Back
• Duration: 1 hour 20 minutes
• Intensity: Moderate

Exercises Completed:

• warm up - elliptical trainer 10 min
• deadlift: set 40kg x 20, set 60kgx12, set 80kgx8
• seated row 3 sets
• Pull-ups on an assisted machine 3 sets
• Cable exercises for back 3 sets
• Bench press 60 kg 3x5
• Triceps Cable Pushdowns: 3 sets
• Walking lunges with a 20kg sandbag
• cool down - elliptical trainer 10 min

Notes on Performance: Weak grip

Rest & Recovery

• 1 day rest - sauna

During Workout:

• Energy Level: 6
• Mood: Motivated
• Focus: 5

Post-Workout:

• Post-Workout Energy Level: 8
• Muscle Soreness: No
• Mood After Workout: Accomplished

Additional Notes

• Find way to do stretching and improve recovery after trainings

• Make a plan for pull-up training



Upcoming Focus/Goals:

• negative pull-up training, 60 kg bench press 3x10

 

[GregoryPOL]

Date: 21.11.2024
Day of the Week: Thursday

Challenge:
• pushups-and-squats - DAY 8

Workout Details
• Type of Workout: Friend Garage Gym
• Duration: 1h 30min
• Intensity: Low

Exercises Completed:
• forearm training
• 3 sets on gym machine for shoulder
• mobility exercises, jackhammer level 3



Rest & Recovery

• well slept night, low intensity training.

How You Felt During Workout

• Energy Level: 3
• Mood: Tired
• Discomfort/Pain Level: 0
• Focus/Concentration: 3

How You Feel Post-Workout

• Post-Workout Energy Level: 4
• Muscle Soreness: No
• Mood After Workout: Worried

Upcoming Focus/Goals:

• I bought 3 resistance bands for pull-up exercises, plan training for pull-up with bands

 

[GregoryPOL]

Date: 22.11.2024
Day of the Week: Friday

Challenge:
First Thing Water Challenge - DAY 1
Pushups&Squats Challenge - DAY 9

Workout Details
• Type of Workout: Gym
• Duration: 1h 30 min
• Intensity: Moderate

Exercises Completed:
• warmup - 10 min treadmill 1,5 km
• LEVEL 1 - without pull-ups and slides
• shoulder mobilization 3 sets
• bench press 3x5 60kg
• triceps pushdown 3
• triceps cable 3
• biceps barbel+10kg


Notes on Performance: good endurance

Rest & Recovery

• low intensity trening day before, bad sleep

How You Felt During Workout

• Energy Level: 7
• Mood: Enthusiasm
• Discomfort/Pain Level: 0
• Focus/Concentration: 6

How You Feel Post-Workout

• Post-Workout Energy Level: 7
• Muscle Soreness: No
• Mood After Workout: Relaxed

Additional Notes
• think about grip and abs exercise
• I'm doing warmups and mobilization exercise, plan stretching session in next week

Upcoming Focus/Goals:

• pull ups training

 

[GregoryPOL]

Date: 23.11.2024
Day of the Week: Saturday

Challenge:
First Thing Water Challenge - DAY 2
Pushups&Squats Challenge - DAY 10

Workout Details
• Type of Workout: Rest day