Fitness Journey Log

GladiatorTrail

GladiatorTrail

Active member
Gladiator from Poland, Europe
Posts: 30
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.
 
GladiatorTrail

GladiatorTrail

Active member
Gladiator from Poland, Europe
Posts: 30
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
 
GladiatorTrail

GladiatorTrail

Active member
Gladiator from Poland, Europe
Posts: 30
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
 
GladiatorTrail

GladiatorTrail

Active member
Gladiator from Poland, Europe
Posts: 30
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
 
GladiatorTrail

GladiatorTrail

Active member
Gladiator from Poland, Europe
Posts: 30
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
 
GladiatorTrail

GladiatorTrail

Active member
Gladiator from Poland, Europe
Posts: 30
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 :u:

Upcoming Focus/Goals:

• pull ups training
 
GladiatorTrail

GladiatorTrail

Active member
Gladiator from Poland, Europe
Posts: 30
Date: 25.11.2024
Day of the Week: Monday

Challenge:
📌 First Thing Water Challenge - DAY 4
📌 Pushups&Squats Challenge - DAY 12 - 75 squats


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

Exercises Completed:


3-4 sets

Notes on Performance: right hand much more stronger then left

Rest & Recovery

• 2 days


Additional Notes

• I missed going to the gym with my friend due to poor time management.

• Enthusiastic about pull up training tomorrow.



Upcoming Focus/Goals:

• pull up training
 
GladiatorTrail

GladiatorTrail

Active member
Gladiator from Poland, Europe
Posts: 30
Date: 27.11.2024
Day of the Week: Wednesday

Challenge:
📌 First Thing Water Challenge - DAY 5
📌 Pushups&Squats Challenge - DAY 14 - 80 squats


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

Exercises Completed:
  • warm up - 5min aero
  • shoulder mobilization 3 sets
  • assisted pull up 2x5, 1x5 negative
  • squat - 3 sets 60kg, 80kg, failed at 100kg
  • bench press 3x5 60kg, failed at 70kg
  • 2 gym machines 3,4 sets
  • biceps machine 3 sets
  • flex hang, negative pull ups

Notes on Performance: Distracted

Rest & Recovery

• 1 day


How You Felt During Workout

• Energy Level: 6
• Mood: Tired
• Discomfort/Pain Level: 0
• Focus/Concentration: 4

How You Feel Post-Workout

• Post-Workout Energy Level: 7
• Muscle Soreness: No
• Mood After Workout: Accomplished
• Any Post-Workout Adjustments Needed: plan to do stretching



Additional Notes

• I prefer to do workout in the morning

• No progress with bench press



Upcoming Focus/Goals:

• stretching
 
GladiatorTrail

GladiatorTrail

Active member
Gladiator from Poland, Europe
Posts: 30
Date: 28.11.2024
Day of the Week: Thursday

Challenge:
📌 First Thing Water Challenge - DAY 6
📌 Pushups&Squats Challenge - DAY 15 - 3x13 push ups

Workout Details
  • Type of Workout: Friend Garage Gym
  • Duration: 1h
  • Intensity: Low
Exercises Completed:
  • LEVEL 1 - without push ups renegade rows - couldn't get balance to do 8 (rounded dumbells)

Notes on Performance: muscle soreness

Rest & Recovery

• good sleep, day after workout

How You Felt During Workout

• Energy Level: 5
• Mood: Motivated
• Discomfort/Pain Level: 6
• Focus/Concentration: 5

How You Feel Post-Workout

• Post-Workout Energy Level: 5
• Muscle Soreness: Yes
• Mood After Workout: Accomplished

Additional Notes

• no stretching :(

Upcoming Focus/Goals:

• stretching
 
GladiatorTrail

GladiatorTrail

Active member
Gladiator from Poland, Europe
Posts: 30
Date: 3.12.2024
Day of the Week: Tuesday

Challenge:
📌 First Thing Water Challenge - DAY 10
📌 Pushups&Squats Challenge - DAY 20 - squats

hatha joga class

dsc_1210-1.jpg
 
Laura Rainbow Dragon

Laura Rainbow Dragon

Moderator
Moderator
Bard from Canada
Posts: 2,487
"Striving to be the change."
Welcome to the Hive @GladiatorTrail !

DAREBEE has lots of great resources to assist us with pull-up training. I've gathered together links to all the ones I found here: Full Pull - Are you working towards your first pull-up?

There is also a group thread in the Playground: Pull yourself together, again!, where Bees work collectively to level up our pull-ups score. You don't need to be doing full pull-ups to join in. A lot of the training you're doing now qualifies.

What did you think of the joga class? Do you do it regularly? (I am a certified yoga teacher. But I am also a lifelong athlete steeped in the school of functional fitness. I teach yoga from a fitness perspective, grounded in science. I am familiar with the history of yoga. But I do not teach spirituality or yoga-woo. I still call it yoga though.)
 
GladiatorTrail

GladiatorTrail

Active member
Gladiator from Poland, Europe
Posts: 30
Hi! @Laura Rainbow Dragon

I enjoy going to yoga classes. I don’t like stretching on my own, so group classes motivate me the most. I don’t attend them regularly.
I’ve found classes where there’s no yoga-woo, and the asanas are in the Iyengar style. That’s the style that suits me best.
I have a lot of sedentary work, and some of my muscles are a bit tight, so these classes help improve my posture.
They’re also the best way for me to de-stress.
Thanks for the links to the materials on pull-ups and for encouraging me on my pull-up journey :ss:
 
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