My training journal. All physical activities!
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2014
2015
README.md

README.md

Training journal

This is my calisthenics and crossfit journal. Here are all my movements, reps, sets and my weight. And even some notes, personal records and injuries.

I always do 10-15 minutes full joints warmup before every training, so I avoid it in my journal. Just keep it in mind. And I also do additional warmup before any inversions (like handstand pushups) to avoid blood pressure issues: pike headstands, pike pushups, wrist warmup, headstands, handstands.

Legend

It's easy to read:

  • Exercise: sets x reps, sets x reps, ...
  • Pistol squats: 3x5

When I occasionally use weights and do several sets, I write them like this:

  • Exercise: weight kg (sets x reps, ...), ...
  • Squats: 60kg 2x5, 80kg 4x10, 100kg 3x5

If there are several exercies in one row that means I perform them with no rest in between, like superset. For example:

  • Thrusters 40kg + Pullups: 5x(7+7)
  • Wide+Regular+Diamond pushups: 2x(10+10+10)

For unilateral exercises (for instance, pistol squats) reps count means reps for each side (each leg in case of pistols). In my opinion presenting reps for unilateral exercises as a sum of both sides is just stupid.

For exercies with dumbbells I write a weight of each dumbbell. This is an example of a 50kg dumbbell in each hand (100kg in total):

  • Dumbbell shrugs: 30kg 10, 42kg 12, 50kg (10, 8, 10)

And yes, HSPU and HSPU wall stand for handstand pushups, free balanced and in front of a wall accordingly.