2026년 8월 훈련일지

[강동수]

8월 누적거리 :  달리기 155km, 걷기 77km

8/31 걷기 5km

복근5종 20*5*4set, Dumbbell Curl (10*2kg) 20*4set, Hammer Curl (10*2kg) 20*4set, Kick Back (10*2kg) 20*4set, Two Arm Triceps Extention (10kg) 20*4set, Squat (10kg) 30*4set, Chest Expander 30*4set, Hand Gripper Exercise 50*2*4set

8/30 갓바위조깅(트레일런 2km 포함) 17km

8/29 근력운동

복근5종 20*5*4set, Dumbbell Curl (10*2kg) 20*4set, Hammer Curl (10*2kg) 20*4set, Kick Back (10*2kg) 20*4set, Two Arm Triceps Extention (10kg) 20*4set, Squat (10kg) 30*4set, Chest Expander 30*4set

8/28 유달산조깅 6km, 걷기 4km

Leg Raise 30*4set, Hopping Squat 30*4set, Push Up 30*4set, Bench Dips 30*4set, Split Squat 30*2*4set, Calf Raise 70*2*4set, Hand Gripper Exercise 50*2*4set

8/27 걷기 3km

복근5종 20*5*4set, Dumbbell Curl (10*2kg) 20*4set, Hammer Curl (10*2kg) 20*4set, Kick Back (10*2kg) 20*4set, Two Arm Triceps Extention (10kg) 20*4set, Squat (10kg) 30*4set, Chest Expander 30*4set, Hand Gripper Exercise 50*2*4set

* 사무실-숙소 2.9km 39분 소요, 학교 후문버스정류장 700m

8/26 유달산 조깅 7km, 걷기 5km

Leg Raise 30*4set, Hopping Squat 30*4set, Push Up 30*4set, Bench Dips 30*4set, Split Squat 30*2*4set, Calf Raise 70*2*4set, Hand Gripper Exercise 50*2*4set

* 사무실 이전 

8/25 걷기 3km

복근5종 20*5*4set, Dumbbell Curl (10*2kg) 20*4set, Hammer Curl (10*2kg) 20*4set, Kick Back (10*2kg) 20*4set, Two Arm Triceps Extention (10kg) 20*4set, Squat (10kg) 30*4set, Chest Expander 30*4set, Hand Gripper Exercise 50*2*4set

8/24 유달산 조깅 8km, 걷기 3km

Hand Gripper Exercise 50*2*4set

8/23 세종호수공원 조깅 15km

복근5종 20*5*4set, Hanning Leg Raise 20*4set, Dumbbell Curl (9*2kg) 20*4set, Hammer Curl (9*2kg) 20*4set, Kick Back (9*2kg) 20*4set, Two Arm Triceps Extention (14kg) 20*2/2set, Push Up 30*4set, Back Extention 25*4set, Leg Press (70/100/120kg) 20*4set/ 20*4set/20*4set, Leg Extention (52.5kg) 20*4set, Inner Thigh (72kg) 20*4set,  Lat Pulldown (30kg) 25*4set

* 체중 64.0kg

8/22 근력운동

복근5종 20*5*4set, Hanning Leg Raise 20*4set, Dumbbell Curl (9*2kg) 20*4set, Hammer Curl (9*2kg) 20*4set, Kick Back (9*2kg) 20*4set, Two Arm Triceps Extention (14kg) 20*2/2set, Push Up (25~30)*4set, Back Extention 25*4set, Leg Press (60/100/130kg) 20*4set/20*4set/20*4set, Leg Extention (52.5kg) 20*4set, Inner Thigh (72kg) 20*4set,  Lat Pulldown (30kg) 25*4set

8/21 걷기 5km

복근5종 20*5*4set, Dumbbell Curl (10*2kg) 20*4set, Hammer Curl (10*2kg) 20*4set, Kick Back (10*2kg) 20*4set, Two Arm Triceps Extention (10kg) 20*4set, Squat (10kg) 30*4set, Chest Expander 30*4set, Hand Gripper Exercise 50*2*4set

8/20 걷기 5km

Leg Raise 30*4set, Hopping Squat 30*4set, Push Up 30*4set, Bench Dips 30*4set, Split Squat 30*2*4set, Calf Raise 70*2*4set

8/19 유달산조깅 9km, 걷기 5km

복근5종 20*5*4set, Dumbbell Curl (10*2kg) 20*4set, Hammer Curl (10*2kg) 20*4set, Kick Back (10*2kg) 20*4set, Two Arm Triceps Extention (10kg) 20*4set, Squat (10kg) 30*4set, Chest Expander 30*4set, Hand Gripper Exercise 50*2*4set

8/18 걷기 4km

Hand Gripper Exercise 50*2*4set

8/17 제천금강조깅 14km

복근5종 20*5*4set, Hanning Leg Raise 20*4set, Dumbbell Curl (9*2kg) 20*4set, Hammer Curl (9*2kg) 20*4set, Kick Back (9*2kg) 20*4set, Two Arm Triceps Extention (14kg) 20*2/2set, Push Up 30*4set, Back Extention 20*4set, Leg Press (60/100/130kg) 20*4set/ 15*4set/15*4set, Leg Extention (52.5kg) 20*4set, Inner Thigh (72kg) 20*4set,  Lat Pulldown (30kg) 20*4set

8/16 걷기 2km

복근5종 20*5*4set, Hanning Leg Raise 20*4set, Dumbbell Curl (9*2kg) 20*4set, Hammer Curl (9*2kg) 20*4set, Kick Back (9*2kg) 20*4set, Two Arm Triceps Extention (14kg) 20*2/2set, Push Up 30*4set, Back Extention 20*4set, Leg Press (60/100/130kg) 20*4set/ 20*4set/20*4set, Leg Extention (52.5kg) 20*4set, Inner Thigh (72kg) 20*4set,  Lat Pulldown (30kg) 20*4set

* 체중 63.5kg

8/15 제천세종호수 조깅 14km

복근5종 20*5*4set, Hanning Leg Raise 20*4set, Dumbbell Curl (9*2kg) 20*4set, Hammer Curl (9*2kg) 20*4set, Kick Back (9*2kg) 20*4set, Two Arm Triceps Extention (14kg) 20*2/2set, Push Up 30*4set, Back Extention 20*4set, Leg Press (70/110/140kg) 20*4set/ 20*4set/20*4set, Leg Extention (52.5kg) 20*4set, Inner Thigh (72kg) 20*4set,  Lat Pulldown (30kg) 20*4set

8/14 근력운동 약간

Push Up 30*4set, Bench Dips 30*4set, Split Squat 30*2*4set, Calf Raise 70*2*4set

8/13 트레일런 7km, 걷기 7km

복근5종 20*5*4set, Dumbbell Curl (10*2kg) 20*4set, Hammer Curl (10*2kg) 20*4set, Kick Back (10*2kg) 20*4set, Two Arm Triceps Extention (10kg) 20*4set, Squat (10kg) 30*4set, Chest Expander 30*4set, Hand Gripper Exercise 50*2*4set

8/12 근력운동

Bench Dips 30*4set, Split Squat 30*2*4set, Leg Raise 30*4set, Hopping Squat 30*4set, Push Up 30*4set, Calf Raise 50*2*4set, Hand Gripper Exercise 50*2*4set

8/11 유달산조깅 7km, 걷기 5km

복근5종 20*5*4set, Dumbbell Curl (10*2kg) 20*4set, Hammer Curl (10*2kg) 20*4set, Kick Back (10*2kg) 20*4set, Two Arm Triceps Extention (10kg) 20*4set, Squat (10kg) 30*4set, Chest Expander 30*4set, Hand Gripper Exercise 50*2*4set

8/10 걷기 3km

Hand Gripper Exercise 50*2*4set

8/9 금강제천조깅 14km

복근5종 20*5*4set, Hanning Leg Raise 20*4set, Dumbbell Curl (9*2kg) 20*4set, Hammer Curl (9*2kg) 20*4set, Kick Back (9*2kg) 20*4set, Two Arm Triceps Extention (14kg) 20*2/2set, Push Up 30*4set, Back Extention 20*4set, Leg Press (60/100/140kg) 20*4set/ 20*4set/20*4set,  Inner Thigh (72kg) 20*4set,  Lat Pulldown (30kg) 20*4set

8/8 근력운동

복근5종 20*5*4set, Hanning Leg Raise 20*4set, Dumbbell Curl (9*2kg) 20*4set, Hammer Curl (9*2kg) 20*4set, Kick Back (9*2kg) 20*4set, Two Arm Triceps Extention (13kg) 20*2/2set, Push Up 30*4set, Back Extention 20*4set, Leg Press (60/100/130kg) 20*4set/ 20*4set/20*4set,  Inner Thigh (72kg) 20*4set, Leg Extention (52.5kg) 20*4set, Lat Pulldown (30kg) 20*4set

*체중 63.8kg

8/7 금강제천조깅 14km

복근5종 20*5*4set, Hanning Leg Raise 20*4set, Dumbbell Curl (9*2kg) 20*4set, Hammer Curl (9*2kg) 20*4set, Kick Back (9*2kg) 20*4set, Two Arm Triceps Extention (12/15kg) 20*2/2set, Push Up 30*4set, Back Extention 20*4set, Leg Press (60/100/130kg) 20*4set/ 20*4set/20*4set,  Inner Thigh (72kg) 20*4set, Leg Extention (52.5kg) 20*4set,  Lat Pulldown (30kg) 20*4set

8/6 걷기 5km

복근5종 20*5*4set, Dumbbell Curl (10*2kg) 20*4set, Hammer Curl (10*2kg) 20*4set, Kick Back (10*2kg) 20*4set, Two Arm Triceps Extention (10kg) 20*4set, Squat (10kg) 30*4set, Chest Expander 30*4set, Hand Gripper Exercise 50*2*4set

8/5 걷기 5km

Bench Dips 30*4set, Split Squat 30*2*4set, Leg Raise 30*4set, Hopping Squat 30*4set, Push Up 30*4set, Calf Raise 50*2*4set, Hand Gripper Exercise 50*2*4set

8/4 유달산조깅 8km, 걷기 5km

복근5종 20*5*4set, Dumbbell Curl (10*2kg) 20*4set, Hammer Curl (10*2kg) 20*4set, Kick Back (10*2kg) 20*4set, Squat (10kg) 30*4set, Chest Expander 30*4set, Hand Gripper Exercise 50*2*4set

8/3 걷기 3km

Hand Gripper Exercise 50*2*4set

8/2 금강제천조깅 15km

복근5종 20*5*4set, Hanning Leg Raise 20*4set, Dumbbell Curl (9*2kg) 20*4set, Hammer Curl (9*2kg) 20*4set, Kick Back (9*2kg) 20*4set, Push Up (20~25)*4set, Back Extention 30*4set, Leg Press (60/100/130kg) 20*4set/ 20*4set/20*4set,  Inner Thigh (72kg) 20*4set, Leg Extention (52.5kg) 20*4set,  Lat Pulldown (30kg) 20*4set

8/1 근력운동

복근5종 20*5*4set, Dumbbell Curl (9*2kg) 20*4set, Hammer Curl (9*2kg) 20*4set, Kick Back (9*2kg) 20*4set, Push Up 30*4set, Back Extention 30*4set, Leg Press (60/100/140kg) 20*4set/ 20*4set/20*4set,  Inner Thigh (72kg) 20*4set, Leg Extention (52.5kg) 20*4set,  Lat Pulldown  (30kg) 20*4set