Week

number
Workout Description

How did I feel after the training session?

5
OVERLOAD
Warm Up:
5 minute light jog on the treadmill, or 5 minute light cycle on the bikes.
Stretches:
- Bum kicks
- High knees
- Lunge with a twist
- Leg swings sideways
- Leg swings forwards
- Arm swings
Session:


Cool Down:
Light 3 minute jog on the treadmill, or 3 minute light cycle on the bike
Static stretches include:
- Hamstring stretch
- Bicep and Tricep stretch
- Hip and back stretch
- Quadriceps stretch


Fatigue 9 /10

Heart Rate Post Session
Mon Tues Wed Thurs Fri Sat Sun
189 REST 199 206 REST 191 REST


Muscle Soreness high upper body and lower
body


Perceived Exertion (6-20) 17 /20


Overall Session satisfaction /10
Mon Tues Wed Thurs Fri Sat Sun
8 REST 8 8 REST 7 REST


Comment:
Due to overload week again, the muscle
soreness was worse than previous weeks, hence
on rest days I completed a lot of stretches