Reflection: Strengths training data/diary

Frequency

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Duration

Intensity

Type

Comments- Week 1: I did not engage in any moderate or vigorous physical activity this week.
Frequency

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Duration

50 minutes

Intensity

vigorous

Type

Cardio:
circuit
training
session

Comments- Week 2: The session involved multiple activities at various stations. The ratio was 120:25. I felt the
session was vigorous and tested fitness levels with little rest and intense activities. Upper leg muscles were
mildly sore the next morning. It felt good to participate in some form of physical activity.

Frequenc
y

Monday

Tuesday

Tuesday

Wednesday

Thursda
y

Friday

Saturday

Sunday

Duration

80
minutes

50
minutes

45
minutes

55 minutes

45
minutes

Intensity

vigorous

vigorous

Vigorous

vigorous

vigorous

Type

Strength
s training

Strength
s training

Cardio
fitness

Strengths
training

Strength
s training

Program

Other:
Boxing

Frequency

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Duration

80 minutes

50 minutes

55 minutes

45 minutes

Intensity

vigorous

vigorous

vigorous

vigorous

Type

Strengths
training

Strengths
training

Strengths
training

Strengths
training

Program

Comments- Week 3: The sessions throughout the week were intense with 90-120 second breaks in-between sets.
Heavy weights were applied to allow only 6-8 repetitions before depletion. Upper and lower chest and inner
shoulders muscles were extremely sore throughout the week. The training was very challenging and left me
feeling depleted.

Comments- Week 4: The sessions were intense with 90-120 second break in-between sets. Heavy weights were
applied to allow only 6-8 repetitions before depletion. The exercises were becoming more comfortable however
soreness was still very evident throughout the week. Energy levels are rising however the exercises are still very
demanding and my body is not used to the physical demands.
Frequency

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Duration

80 minutes

50 minutes

55 minutes

45 minutes

Intensity

vigorous

vigorous

vigorous

vigorous

Type

Strengths
training

Strengths
training

Strengths
training

Strengths
training

Program

Comments- Week 5: Throughout this week I began to feel more comfortable with the strength training exercises.
My techniques were improving and I could notice my body responding more naturally. I felt my strength
increasing and felt that progress was being made. The sessions were intense with 90-120 second breaks inbetween sets. Heavy weights were applied to allow only 6-8 repetitions before depletion. Muscle soreness was
still evident but recovery was more rapid.
Frequency

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Duration

80 minutes

50 minutes

55 minutes

45 minutes

Intensity

vigorous

vigorous

vigorous

vigorous

Type

Strengths
training

Strengths
training

Strengths
training

Strengths
training

Program

Comments- Week 6: I began this week with a determined attitude. I trained hard throughout the week in the
hope of gaining strength. The sessions were intense with 90-120 second breaks in-between sets. Heavy weights
were applied to allow only 6-8 repetitions before depletion. My muscles were still sore but not to the extent of
previous weeks.

Frequency

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Duration

80 minutes

50 minutes

55 minutes

45 minutes

Intensity

vigorous

vigorous

vigorous

vigorous

Type

Strengths
training

Strengths
training

Strengths
training

Strengths
training

Program

Comments- Week 7: Throughout the final week of my strength training program I trained hard and attained a
high level of effort throughout the week. I had increased the amount of weight I was lifting in a majority of
exercises and was particularly proud of my accomplishment of increasing my overall bench press weight by 5
kg. The sessions were intense with 90-120 second breaks in-between sets. Heavy weights were applied to allow
only 6-12 repetitions before depletion. I still felt soreness throughout the week however it felt like a normal
amount and not as extreme as previous weeks.
Bench-press weight
Week 1
65 kg

Week 2
65 kg

Week 3
65 kg

Week 4
65 kg

Week 5
67.5 kg

Week 6
67.5 kg

Week 7
70 kg

Program 1: Chest-Reputations 6-8

Exercise 1: 3x sets

Exercise 2: 3x sets

Exercise 3: 3x sets

Exercise 4: 3x sets

Bench Press

Incline Dumbbell Press

Cable flys

Chest cables

Exercise 3: 3x sets
Back pulls

Exercise 4: 3x sets
Rear deltoid pulls

Program 2: Back- Reputations 6-8

Exercise 1:
Seated back rows

Exercise 2: 3x sets
Lateral pulldowns

Program 3: Legs and shoulders- Reputations 6-8

Exercise 1: 3x
sets
Military press
dumbbells

Exercise 2: 3x
sets
Front lateral
raise

Exercise 3: 3x
sets
Side lateral
raise (Cables)

Program 4: Biceps and triceps- Reputations 6-8

Exercise 4: 3x
sets
Leg Press

Exercise 5: 3x
sets
Leg Extensions

Exercise 6: 3x
sets
Barbell Squat

Exercise 1: 3x
sets

Exercise 2: 3x
sets

Exercise 3: 3x
sets

Exercise 4: 3x
sets

Exercise 5: 3x
sets

Exercise 6: 3x
sets

Incline Biceps
Bench Curl &
Hammer curl

Standing
barbell curl

Concentration
Biceps Curl

Triceps Pull
downs

Triceps cable
extensions

Triceps
kickback