my body training record
First Training Session 21th April
for didn’t do 18th April’s record, so begin with 21th April.
Today’s Focus: Back + Cardio
Highlights of This Session:
✔ Lat Pulldown – Excellent engagement of the teres major and latissimus dorsi, full range of motion with proper lat stretch. 👍
✔ V-Bar Pulldown – Stable and controlled movement, great lat activation. 👍
✔ Cardio Training – Completed with good intensity and proper energy expenditure without overexertion. 👍
Post-Session Notes:
- Maintain consistent training to improve endurance and build a foundation for future cardio sessions.
- Adjust your diet—avoid high-calorie meals at night.
Second Training Session 23th April
Today’s Focus: Shoulders + Fat-Burning
Highlights of This Session:
✔ Smith Machine Shoulder Press – Empty bar, 4 sets ✅
✔ 2kg Lateral Raises + Resistance Band – 20 reps, 4 sets ✅
✔ 2.5kg Face Pulls – 4 sets ✅
✔ Crunches – 25 reps, 2 sets ✅
✔ Medicine Ball Press – 30 sec, 3 sets ✅
Areas for Improvement:
- Muscle strength and endurance need work.
- Cardio capacity requires further development.
- Consistency will lead to progress.
Post-Session Notes:
- Keep meals light—low oil, salt, and carbs.
- Increase protein intake for balanced nutrition.
- Get enough rest!
Third Training Session 30th April
Today’s Focus: Glute Training
Highlights of This Session:
✔ Seated Hip Abduction (Adjusted Form) – Successfully targeted the upper glutes, better mind-muscle connection. 👍
✔ Hip Thrusts – Quick learning progress, strong activation of the mid-lower glutes.
✔ Cardio Training – Excellent performance, noticeable improvement in endurance and fitness level!
Post-Session Notes:
- A slight feeling of hunger before bed can aid fat loss.
- Stay consistent—progress is guaranteed with persistence!
Fourth Training Session 6th May
Training Theme: Back + Abs + Cardio
Today’s Highlights:
- Lat Pulldown weight breakthrough to 20kg—strong activation of the teres major/minor and lats, with smooth movement execution!
- V-Bar Pulldown had excellent backward lean, maximizing lat engagement and minimizing arm compensation.
- Battle Ropes maintained a perfect forward-leaning angle, shifting the center of gravity to challenge stability and increase calorie burn.
Today’s Session:
- Lat Pulldown 20kg ✅ 4 sets
- V-Bar Pulldown 20kg ✅ 4 sets
- Seated Row 7.5kg ✅ 4 sets
- Crunches 15 reps ✅ 4 sets
- Jumping Jacks 25 reps ✅ 2 sets
- High Knees 25 reps ✅ 2 sets
- Battle Ropes 30 sec ✅ 2 sets
- Burpees 12 reps ✅ 1 set
- Lying Leg Raises 12 reps ✅ 2 sets
Areas for Improvement:
Core strength is still lacking, making it difficult to perform lower-ab exercises effectively. Continued focus on progression is needed.
Post-Workout Notes:
- Stretch regularly at home to improve lumbar and abdominal mobility, which will enhance training performance.
- Current diet and training consistency are on track—just maintain steady workout frequency!
Fifth Training Session 9th May
Training Focus: Chest + Core & Cardio Endurance
- Incline Dumbbell Press: 3kg 15 reps ✅ 4 sets
- Medicine Ball Slam + Burpees: 45 sec (1 set + 5 burpees) ✅ 5 sets
- Sled Push: 30kg loaded 1 round trip✅ 4 sets
- Jumping Jacks: 45 sec ✅ 4 sets
- Hanging Leg Raise: Bodyweight 15 reps✅ 4 sets
Highlights of This Session:
Initially struggled with the Mountain Climbers, but quickly adapted after a few adjustments.
Areas for Improvement:
- Maintain chest up & core engaged during exercises.
- Stabilize scapula properly to avoid compensation from traps and shoulders.
Post-Workout Notes:
- Stretch gastrocnemius & hamstrings thoroughly.
- Follow a light diet, ensure adequate sleep, and stay hydrated.
Here’s the professional translation of your training log into English, keeping the original structure and tone while ensuring accuracy in fitness terminology:
sixth Training Session 13th May
Training Focus: Glutes + Core
- Seated Hip Abduction: 28-32kg ✅ 4 sets × 15 reps
- Wide-Stance Smith Machine Squat: 5kg ✅ 4 sets × 10-12 reps
- Hip Thrust: 17kg ✅ 4 sets × 12 reps
- Sumo Squat: 7.5kg ✅ 4 sets × 8 reps
- Crunches: 30 reps ✅ 2 sets
Highlights:
- Quick mastery of the wide-stance Smith machine squat!
- Pushed through the final superset of hip thrusts even at failure!
Areas for Improvement:
- Smith Machine Squat: Reduce knee dominance; focus on sitting back (“like sitting on a toilet”).
- Sumo Squat: Externally rotate knees slightly, aligning them with the 2nd/3rd toes.
- Gradually adjust breathing rhythm.
- Core strength needs work.
Post-Session Notes:
- Maintain a low-oil, low-sodium diet; avoid greasy foods.
- Stretch and relax if muscle soreness occurs the next day.
- 💥 STRICT DIET CONTROL IS CRUCIAL!!!
seventh Training Session 9th May
Training Focus: Upper Body + Core + Cardio
- Hip Hinge Jump Press: 7kg ✅ 20 reps × 4 sets
- Dumbbell Fly: 1kg ✅ 4 sets
- Lat Pulldown: 12kg ✅ 12 reps × 4 sets
- Sandbag Side-Step Rotation: 7kg ✅ 4 sets × 45 sec
- Cross Crunches: Bodyweight ✅ 30 reps × 4 sets
- Plank: 30 sec × 1 set
Highlights:
- Solid training rhythm; fast adaptation to movement patterns.
- Significant improvement in cardio endurance!
Areas for Improvement:
- Press Movements: Stabilize scapula to avoid shrugging/compensating.
Post-Session Notes:
- Eat clean (reduce carbs, increase protein).
- Prioritize sleep; perform static glute/leg stretches before bed.
- Next session: Make up the missed cardio.
