NHSB’s Gym Log
 

Experimenting with the Gym Log feature.

I have been doing almost daily zone 2 training (or, more accurately, MAF 180 training) since late July, hoping to “improve mitochondrial function”, and “increase fitness and fat burning”. I recently added planks to dip my toes back into strength training, along with some mobility work. I plan to add jump work for bone density once these basics feel like habit.

I used to do regular strength training and HIIT but had to stop in early 2021 due to heart rhythm issues. Trying to build back up to a regular, more well rounded practice.

Hoping a dedicated log will help improve my consistency as I grow these practices.

Plan:
MOVEMENT
- daily 4 mile walk, was attempting zone 2 daily, shifting to zone 1 on occasion for recovery
STRENGTH
- planks, working up to daily 2-4 minute high plank, dropped back to MWF to allow for recovery, will add more as this habit becomes entrenched
MOBILITY
- daily stretches, some longer yoga sessions
JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

Time to go walk…

I wasn’t certain that merely starting a thread here would automatically create a gym log link on my posts, but it worked. Cool!

MOVEMENT
10/09 4 miles in zone 2
10/10 4 miles in zone 1

STRENGTH
10/09 planks

MOBILITY & BALANCE
10/09 stretches, Eagle Pose
10/10 stretches, Eagle Pose

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

adding prior day logs for Oct, correcting 10/09 log

MOVEMENT
10/01 4 miles in zone 2
10/02 4 miles in zone 2
10/03 4 miles in zone 2
10/04 4 miles in zone 2
10/05 4 miles in zone 2
10/06 4 miles in zone 2
10/07 4 miles in zone 2
10/08 4 miles in zone 2
10/09 did 1.25 hours yoga Sun Salutations instead of walking
10/10 4 miles in zone 1 - needed recovery day from yoga soreness!
10/11 4 miles in zone 2
10/12 4 miles in zone 2

STRENGTH
10/03 planks 30 sec high plank
10/05 planks 30 sec high plank
10/07 planks 60 sec high plank, squat hold 60 sec
10/10 planks 40 sec forearm plank
10/12 planks 40 sec forearm plank

MOBILITY & BALANCE
10/01 stretches, Eagle Pose 30 sec each “side”
10/02 stretches, Eagle Pose 2x30 sec
10/03 stretches, Eagle Pose 2x30 sec
10/04 stretches, Eagle Pose 2x30 sec
10/05 stretches, Eagle Pose 2x30 sec
10/06 stretches, Eagle Pose 2x30 sec
10/07 stretches, Eagle Pose 2x30 sec
10/08 stretches, Eagle Pose 2x30 sec
10/09 stretches, Eagle Pose 2x30 sec
10/10 stretches, Eagle Pose 2x30 sec
10/11 stretches, Eagle Pose 2x30 sec
10/12 stretches, Eagle Pose 2x30 sec

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT
10/13 4 miles in zone 2

STRENGTH
prior planks: 40 sec forearm plank
10/13 n/a

MOBILITY & BALANCE
10/13 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily
10/14 4 miles in zone 2

STRENGTH - MWF
prior planks: 40 sec forearm plank
10/14 40 sec forearm plank

MOBILITY & BALANCE - daily
10/14 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily
10/15 4.3 miles in zone 2

STRENGTH - MWF
prior planks: 40 sec forearm plank
10/15 n/a

MOBILITY & BALANCE - daily
10/15 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily
10/16 4 miles in zone 2

STRENGTH - MWF
prior planks: 40 sec forearm plank
10/16 n/a

MOBILITY & BALANCE - daily
10/16 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily
10/17 4 miles in zone 2

STRENGTH - MWF
prior planks: 40 sec forearm plank
10/17 forearm plank held 40 seconds

MOBILITY & BALANCE - daily
10/17 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

10/18 - took the whole day off. didn’t even stretch, :yawn:

Back in the swing of things…Maybe I just needed a day off yesterday.

MOVEMENT - daily
10/19 4 miles in zone 2

STRENGTH - MWF
prior planks: 40 sec forearm plank
10/19 40 sec high plank

MOBILITY & BALANCE - daily
10/19 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily
10/20 3 miles in zone 2

STRENGTH - MWF
prior planks: 40 sec high plank

MOBILITY & BALANCE - daily
10/20 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily
10/21 4 miles in zone 2
Performed monthly MAF 180 Test - 1.18 miles at avg 115bpm in 20 min

STRENGTH - MWF
prior planks: 40 sec high plank
10/21 40 sec forearm plank

MOBILITY & BALANCE - daily
10/21 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily
10/22 4 miles in zone 2

STRENGTH - MWF
prior planks: 40 sec high or forearm plank

MOBILITY & BALANCE - daily
10/22 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily
10/23 4 miles in zone 2

STRENGTH - MWF
prior planks: 40 sec high or forearm plank

MOBILITY & BALANCE - daily
10/23 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily x 4 miles, mostly in zone 2 heart rate (60-70% max), with TThSu: 20 min (of 4 miles) at MAF 180 heart rate (70-75% max), working to improve MAF 180 20 min distance
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
10/24 4 miles in zone 2

STRENGTH - MWF, working up to 4 minute plank
prior planks: 40 sec high or forearm plank
10/24 40 sec forearm plank

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
10/24 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily x 4 miles, mostly in zone 2 heart rate (60-70% max), with TThSu: 20 min (of 4 miles) in MAF 180 heart rate range (70-75% max), working to improve MAF 180 20 min distance
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
10/25 4 miles total: 10 min warmup, 20 min in MAF 180 range, remaining miles in zone 2

STRENGTH - MWF, working up to 4 minute plank
prior planks: 40 sec high or forearm plank
10/25 n/a

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
10/25 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily x 4 miles, mostly in zone 2 heart rate (60-70% max), with TThSu: 20 min (of 4 miles) in MAF 180 heart rate range (70-75% max), working to improve MAF 180 20 min distance
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
10/26 2.7 miles in zone 2

STRENGTH - MWF, working up to 4 minute plank
prior planks: 40 sec high or forearm plank
10/26 50 sec forearm plank

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
10/26 stretches, Eagle Pose 30 sec each “side” but very wobbly

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily x 4 miles, mostly in zone 2 heart rate (60-70% max), with TThSu: 20 min (of 4 miles) in MAF 180 heart rate range (70-75% max), working to improve MAF 180 20 min distance
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
10/27 4 miles total, 20 min MAF 180 training, remaining mileage in zone 2

STRENGTH - MWF, working up to 4 minute plank
prior planks: 50 sec high or forearm plank
10/27 n/a

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
10/27 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily x 4 miles, mostly in zone 2 heart rate (60-70% max), with TThSu: 20 min (of 4 miles) in MAF 180 heart rate range (70-75% max), working to improve MAF 180 20 min distance
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
10/28 4 miles in zone 2. I found yet another nearby hiking trail. Beautiful, but the hills were really steep. I hope I don’t get rebound hunger from the effort.

STRENGTH - MWF, working up to 4 minute plank
prior planks: 50 sec high or forearm plank
10/28 45 sec high plank, can’t decide whether to stick to forearm planks or graduate to straight arm planks…

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
10/28 stretches, Eagle Pose 30 sec each “side”

MOVEMENT - daily x 4 miles, mostly in zone 2 heart rate (60-70% max), with TThSu: 20 min (of 4 miles) in MAF 180 heart rate range (70-75% max), working to improve MAF 180 20 min distance
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
10/29 4 miles in zone 3-4. We hiked up to the top of the mountain we live on. I know the trail and knew it would stress my heart, but we enjoyed it.

STRENGTH - MWF, working up to 4 minute plank
prior planks: 50 sec forearm plank; 45 sec high plank
10/29 n/a

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
10/29 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily x 4 miles, mostly in zone 2 heart rate (60-70% max), with TThSu: 20 min (of 4 miles) in MAF 180 heart rate range (70-75% max), working to improve MAF 180 20 min distance
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
10/30 gardened instead of walking, no step credit for the effort 😢

STRENGTH - MWF, working up to 4 minute plank
prior planks: 50 sec forearm plank; 45 sec high plank
10/30 n/a

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
10/30 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - daily x 4 miles, mostly in zone 2 heart rate (60-70% max), with TThSu: 20 min (of 4 miles) in MAF 180 heart rate range (70-75% max), working to improve MAF 180 20 min distance
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
10/31 3 miles in zone 2

STRENGTH - MWF, working up to 4 minute plank
prior planks: 50 sec forearm plank; 45 sec high plank
10/31 60 sec high plank! progress!

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
10/31 stretches, Eagle Pose 30 sec each “side”

JUMP WORK
- tbd, in future, work up to 1-2 sessions of jumping exercise per week to help bone density. jumping jacks, squat jumps, …

MOVEMENT - Changing this goal a bit. When I have to walk on steep hills, 4 miles is just too much. daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with periods at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
11/01 3 miles on steep hills between zone 2 and MAF 180 heart rate

STRENGTH - MWF, working up to 4 minute plank; TThS, working up to 4 minute superman to strengthen posterior chain
prior planks: 50 sec forearm plank; 60 sec high plank
11/01 30 sec superman

MOBILITY & BALANCE - daily, stretches, working up to 60 sec Eagle poses
11/01 stretches, Eagle Pose 30 sec each “side”

JUMP WORK TTh, working up to 5 min jumping jacks+squat jumps
11/01 30 jumping jacks, 10 squat jumps

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
11/02 4 miles on flat ground in zone 2

STRENGTH - MWF, working up to 4 minute plank , TThS, working up to 4 minute superman to strengthen posterior chain[/]
prior planks: 50 sec forearm plank; 60 sec high plank
prior superman: 30 sec
11/02 60 sec high plank

MOBILITY & BALANCE - [I]daily, stretches, working up to 60 sec Eagle poses
11/02 stretches, Eagle Pose 60 sec each “side” - met my goal!!! need to set a new target

JUMP WORK TTh, working up to 5 min jumping jacks+squat jumps
prior best: 30 jumping jacks, 10 squat jumps
11/02 n/a

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
11/03 1 mile of hill sprints, bleh, way outside my comfort zone

STRENGTH - MWF, working up to 4 minute plank , TThS, working up to 4 minute superman to strengthen posterior chain
will add “pike press to failure” next week
prior planks: 50 sec forearm plank; 60 sec high plank
prior superman: 30 sec
11/03 40 sec superman

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
11/03 stretches, Eagle Pose 60 sec each “side”

JUMP WORK TTh, working up to 5 min combined jumping jacks+squat jumps
prior best: 30 jumping jacks, 10 squat jumps
11/03 30 squat jumps, did hill sprints instead of jumping jacks

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
11/04 4 miles in zone 2

STRENGTH - MWF, working up to 4 minute plank to strengthen core and upper body, TThS, working up to 4 minute superman to strengthen posterior chain
will add pike press to failure next week
prior planks: 50 sec forearm plank; 60 sec high plank
prior superman: 40 sec
11/04 70 sec plank

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
11/04 stretches, Eagle Pose 60 sec each “side”

JUMP WORK TTh, working up to 5 min combined jumping jacks+squat jumps
prior best: 30 jumping jacks, 30 squat jumps
11/04 n/a

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
11/05 a bit of mountain climbing with DH, not anywhere near my goal

STRENGTH - MWF, working up to 4 minute plank to strengthen core and upper body, TThS, working up to 4 minute superman to strengthen posterior chain
will add pike press to failure next week
prior planks: 70 sec high plank
prior superman: 40 sec
11/05 n/a

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
11/05 did not manage stretches or Eagle Pose

JUMP WORK TTh, working up to 5 min combined jumping jacks+squat jumps
prior best: 30 jumping jacks, 30 squat jumps
11/05 n/a

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
11/06 2 miles in zone 2 on hills. need to step up my game.

STRENGTH - MWF, working up to 4 minute plank to strengthen core and upper body, TThS, working up to 4 minute superman to strengthen posterior chain
will add pike press to failure next week
prior planks: 70 sec high plank
prior superman: 40 sec
11/06 n/a

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
11/06 stretches, Eagle Pose 60 sec each “side”

JUMP WORK TTh, working up to 5 min combined jumping jacks+squat jumps
prior best: 30 jumping jacks, 30 squat jumps
11/06 n/a

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
11/07 4.35 mile walk on hills between zone 2 and MAF 180 bpm

STRENGTH - MWF, working up to 4 minute plank to strengthen core and upper body, pike press to failure, TThS, working up to 4 minute superman to strengthen posterior chain
prior planks: 70 sec high plank
prior superman: 40 sec
11/07 60 sec high plank, 30 pike presses (halfway)

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
11/07 stretches, Eagle Pose 60 sec each “side”

JUMP WORK TTh, working up to 5 min combined jumping jacks+squat jumps
prior best: 30 jumping jacks, 30 squat jumps
11/07 n/a