Personal training vlog

[koriandr]

Some news first: Apparently my old account was removed, probably due to inactivity, even for a month. But I don't plan to stop posting my WODs and accomplishments.

So here we go:
I've been trying out something new this past month. I've been working out based on tonnage rather than the conventional counting of sets, reps and so on.

Counting tonnage happens like this:
sets x reps x weight = tonnage

Now I count in my bodyweight aswell because I'm doing calistenics after all and it's the weight that I use to activate the muscles.

Current Weight and Height: 195cm/100kg (a bit on the chubby side)

7th Oct. (Friday)
Single Leg Hip Thrusts (I counted half of my bodyweight for this exercise)
2 set x 10 per leg + 40kg
3 sets x 20 reps per leg + 20kg

That makes 6 tons per leg or 12t total.

 

[koriandr]

10th Oct. (Monday)
Weighted Squats + 20kg (I count 75% of my bw on squats)
120 total reps x weight = 11.5t total.

Finished it with a set of 30 knees to the pad per leg for a burnout.

Almost passed out lol.

 

[Fremen]

Welcome to the New Hive

 

[koriandr]

Welcome to the New Hive

Thanks! It's really nice being back

 

[koriandr]

11th Oct. (Tuesday)
It was an upper body day, at which I suck, because well, yeah. But I've got legs for days
and that's what matters to me!

Paralette Dips (for which I count 90-95% of my bw, but given how weak I am, I tend to cheat on the calculation for these ones because, well I need to boost my ego lol) x 29 ≈ 2.8t
Finished up with a burnout of push ups x 10 (i count 70% of my BW for these) ≈ 700kg
That totals to, if my math isn't failing me, around 3.5t!

And after all of this I did 26 Hanging Leg Raises!

Not bad for a moody and lazy day!

 

[GentleOx]

"She's got legs! She know how to use 'em!"



Not bad for a lazy day!

 

[koriandr]

"She's got legs! She know how to use 'em!"



Not bad for a lazy day!

That's a really smart reference !

 

[koriandr]

12th Oct (Wednesday)
Did a quick cardio session consisting of goddess level 1 + EC.
I've forgotten how much this workout kicks my grebnacks (couldn't not use this , plus it's family friendly lol)

 

[koriandr]

13th Oct. (Thursday)
A quick lower body workout
60 Bulgarian Split Squats (I count 75% bw on these)
100 Single Leg Hip Thrusts (50% bw on these)
150 Single Leg Calf Raises (and 95% bw on these)
So total tonnage of this quick little workout is about 23.5t.

Not too shabby for an "active rest"

 

[koriandr]

14th Oct. (Friday)
Woke up with the need to burn some calories so today it was an early morning workout. I did Extreme level 1 + EC, where I replaced the circle pushups with parallette dips and pistol squats with Weighted Bulgarian Split Squats (poor ankle mobility).

Total reps for each:
Pull ups with half raised legs = 15 total
Hanging Knee Twists = 30 total
Dips = 15 total
Push up hold = 1:30 total
Weighted Bulgarian Split Squats = 50 total + 20kg

If I were to count total tonnage here, I'd count only the pull ups, dips and squats (which by themselves are a very efficient combination btw). That would amount to 3t from the upper body exercises and 5t from the lower body one = 8t total.

 

[koriandr]

15th Oct (Saturday)
My Active rest today was a Muay Thai session. It was a Thai Pad session about 45-60 minutes long, during which I did 200 roundhouse kicks, 400 knees, 300-350 elbows, 250 hooks, 500 jab/cross combos.

Easiest way to describe my condition right now is "drowning in sweat" .

 

[SlothEnergy]

I like your way of counting tonnage .
Keep up the great work!

 

[koriandr]

I like your way of counting tonnage .
Keep up the great work!

It's my special motivation

 

[koriandr]

16th Oct. (Sunday)
A light glute workout given it's a weekend .
I did 300 bodyweight hip thrusts, which amounts to about 15t!

You can do so much in so little of time, it's crazy! The workout took me like 15 minutes or less!

Hope everyone is having a nice weekend <3 !

 

[koriandr]

Also just learned how to dance waltz, prior to that I only knew salsa . I'm so happyyy

 

[koriandr]

17th Oct. (Monday)
So today was an upper body day. I managed to complete 30 pull ups, 30 parallette dips and 50 hanging leg raises

That in tonnage is about 6 tons!

I'm actually impressed that my form was impeccable throughout the entire duration of the workout

 

[koriandr]

18th Oct. (Tuesday)
Not so much of an active rest today, because I did a 2 hour muay thai session

I managed 400 knees and elbows, 320 hooks and 300 roundhouse kicks to the bag. I took my time with the rests but at the end I was still sweating a waterfall.

 

[Fremen]

Ok ... your numbers impress me

 

[koriandr]

Ok ... your numbers impress me

To be fair, I could've went for more, but I have homework and exam to prepare for

And I may have bruised up the area around my right knee, because of tryharding .....but I can't help it.....

 

[Fremen]

Last night I came back with my first bruise on my left elbow

 

[koriandr]

Last night I came back with my first bruise on my left elbow

Yeah muay thai leaves you like that sometimes

 

[koriandr]

19th Oct. (Wednesday)
Did a quick 5K at a 5min/km pace

Didn't had time to eat or workout that much so yeah

 

[koriandr]

20th Oct. (Thursday)
Did Single Leg Hip Thrusts 5 x 15 each leg + 20kg added weight, so in total is 75 reps per leg = 150 total reps x 50% bw + 20kg = 5,250kg = 10,5t total

Did some muay thai but one person hit my leg pretty hard and I had to skip the rest of it, but I did 3 rounds x 3:00 each so I'm pretty happy

 

[koriandr]

21st Oct. (Friday)
Soo today I did 22 pull ups and 24 hanging leg raises, also had a light muay khao session with some clinching (shin is bruised still soo no kicking)

 

[koriandr]

22nd Oct. (Saturday)
5K light jog

Had an exam and had to be at a party after that, so I ran before the exam

23rd Oct. (Sunday)

Muay Thai session
200 Roundhouse Kicks (It's good to be kicking pads again)
300 Knees
300 Elbows
160 Teeps
160 Hooks
320 Jab and Crosses

I practiced some grappling with the clinching session too! Learned some sick combo as well

 

[koriandr]

24th Oct. (Monday)
Okay, I decided to go from 10 sets × x reps to 5 sets × x reps today, just so I can increase the rep per rep fatigue and up the suck factor . And so I did 23 pull ups and 26 dips in total, also managed 45 hanging leg raises.

 

[Froud]

Hurray!

 

[koriandr]

25th Oct. (Tuesday)
Did some muay thai, 220 roundhouse kicks, 320 knees, 300 elbows, 100 teeps, 200 hooks

Finished it off with 200 single leg hip thrusts and 150 single leg calf raises for good measure

 

[koriandr]

26th Oct. (Wednesday)

Did some stretching, splits and yoga for 20 minutes

27th Oct. (Thursday)

Bulgarian Split Jump Squats 3 x 15 each leg
Single Leg Explosive Hip Thrusts 3 x 15 each leg
Single Leg Calf Raises 3 x 20 each leg

20:00 non stop roundhouse kicks and knees to the bag

Finished off with some light stretches

 

[koriandr]

28th Oct. (Friday)

Pull ups x 20
Dips x 20
Hanging Knee Twists x 50

4K Run

 

[koriandr]

29th Oct. (Saturday)

I did some muay thai todayy

240 Roundhouse Kicks,
300 Knees and 300 elbows,
180 Teeps,
240 Hooks

 

[koriandr]

30th. Oct (Sunday)

I did a quick lower body circuit today, because I can't wait for Halloweeeen and the only way to not think about it is to demolish my legs

4 rounds of: (Using 20kg weight)
Weighted Bulgarian Split Squats x 12 each leg
Single-leg Romanian Deadlifts x 12 each leg
Single-leg Hip Thrusts x 12 each leg

I would've finished it with some plyometrics but I don't have timee I gotta be out in 20 minutess

 

[koriandr]

Long time no see friends!

How was your Halloween this year?? Mine was great! I went out in a matrix costume and watched The Smile at around 10pm

I'm trying something new on top of my tonnagee

4th November (Friday)
Pike Push Ups - 20
Handstand Push Ups - 6
Bg Split Squats x 16 total + 20kg
Bg Split Squats x 12 total + 30kg
Bg Split Squats x 40 total + 40kg
V Ups x 46, where the last 10 were slow eccentric ones, the part where you go down took me 4-5s for each rep, and at the end I held a hollow hold for 30s

That's a lot of tonnage and I'm too lazy and
hazy to count it right now
Edit: So the total tonnage is about 9.5t total, not as much as I hoped, but I feel good about myself

 

[koriandr]

5th November (Saturday)
Pull ups - 22 total
Single leg Hip Thrusts - 20 total + 20kg
Single leg Hip Thrusts - 16 total + 30kg
Single leg Hip Thrusts - 12 total + 40kg
Single leg Hip Thrusts - 4 total + 55kg
Single Leg Hip Thrusts - 20 total (slow eccentric ≈ 4-5s per rep) + 20kg, 15s hold on each leg during the extension
Hard Grippers - 30 reps total, another 10 with the same slow eccentric and hold as the hip thrusts

 

[koriandr]

7th November (Monday)
Dips x 30 reps
Bulgarian Split Squats x 20 total + 25kg
Bulgarian Split Squats x 16 total + 35kg
Bulgarian Split Squats x 12 total + 40kg
Bulgarian Split Squats x 8 total + 45kg
Single Leg Calf Raises x 40 total + 20kg

 

[koriandr]

8th November (Tuesday)
Pull Ups x 18
Hanging Leg Raises x 32

9th November (Wednesday)
Handstand Push Ups x 12
Bulgarian Split Squats x 122 + 20kg
10k jog

 

[koriandr]

As much as I hate to say this I've skipped some days of training because I literally don't have time for anything but assignments and chores lol. I go to sleep at 1am and wake up at 6-7am...

10th November (Thursday)
10k jog

12th November (Saturday)
Dips x 36
Decline Pike Push Ups x 22
Bulgarian Tuck Jumps x 64 total
Ab Rollouts x 30
Single Leg Calf Raises x 40 each leg + 10kg

 

[TheLibrarian]

Happy Birthday.

 

[Mamatigerj]

 

[Tileenah]