So I’m off on holiday. Only a few nights but my wife and I have agreed to take the 60kg Mirafit sand bag. These are the work outs I plan on doing. If anyone has any thoughts on these. IE and advancements on them let me know.
Sunday: home gym time. So front squats and press.
Monday: firstly is go for a mile long walk with it. Simple really. No real excuses. Just clean it once and then fucking walk. I will add some press ups and bent over rows to make this whole body.
Tuesday: next is a mix to the 100 deadlifts and 100 press ups and the 10x10 press up squat challenge I have been doing – in 100 squats and a 100 press ups (done 10x10). This has the added advantage of 10 cleans. I imagine 10mins for hell for this.
Wednesday: 5 rows, 10 press ups, 15 dead lifts – E2MOM for 20 mins
Thursday: I’m stuck between 1 mile of lunges and “20 on / 10 off” runs with the bag. Just bend over – pick it up and try and move as quick as possible with it. Bear hug style.
Friday: we are coming home. So home gym time. So front squats and press.
I will also be doing banded direct arm work. You know - because. And some lateral rises. Because - you know.
Another non training day. Fucking dying.
Left for work at 17:00 yesterday. Got home at 08:20
That’s 15h 20m out of the house.
In good news I’m weighing in at 113kg for the first time in years. Well happy that even with long hours I’m doing okay. The trick is to be happy hungry.
Front squat 140kg x 6
5 rounds of 10 on 20 off on assault bike
Not a great showing on the bike but everything else was spot on. Especially considering it’s 05:43 and I’ve just finished my night shift and not eaten in 8 hours……
You know what - I hate typical burpees. I lack hip flexibility and going from prone to standing is a pain. But doing the burpee on the bag makes this easier. And I add a bag pick up to the move (it has handles). It looks like these are on the menu.
Same here, I’m working my way up from 85lbs or so, which is about 15lbs off half BW. Finally getting close to 40 reps without straps. The forearm pump is crazy by the end
Right so long drive home tonight. My phone broke and I had no music. I got thinking about my goal of “being impressive”.
I am already “impressively strong”. Dead lifting and squatting over 200kg - not massive but to the the mass public its HUGE.
So I want to lose weight / get leaner, increase my conditioning ang a touch bigger. Workouts like my 2,000kg work out do all three. They work my CV hard, I build up lactic acid so body fat gets used up and whilst the weight used it smaller than normal the workout density is so high I will ad a bit of mass.
This leads me to the new best work out - the squats and press up for time. I have managed to get 6 full sets in 5 mins with 70kg. I want to aim for 10 whole sets, with 100kg squats in 10 mins. The moment I thought about this I knew it was a bad idea but also something I should try for. It is achievable. I know that. I think in the time it takes me to get there I will see a few bodily changes. Upper body / pecs will pop with all the extra press ups. And my legs will get even bigger. but yeah that’s a goal.
Going to butlins next week (for the Americans - that’s a holiday camp). The on site restaurant has a whole chicken and chips option. It’s for 2 people.
Challenge accepted.
Of course I will be matching this gross intake of calories with a massive bout of exercise.
Maybe the 1mile carry of sand bag day. Which will also entail 2h in the pool and several hours walking about the park
So I’m still 113kg after not the best week. So happy. For a weeks holiday next week. I will struggle there.
Going to go to the gym in the way home from work
Tonight. Not lots to do so a 04:30 session will be good for the soul.
It’s been a while since my last workout but work life balance is out of balance. But this week I’m on holiday. And that means I can make time for my exercise.
Today was my first day (well half day) and everything from above is moved forward 1 day.
I did a mile walk with a 60kg / 135lb sand bag. It’s a mirafit bag so I cleaned it once from the handles and walked. I had a 10min timer one way expecting it to take 12-15 on the return.
But I was quicker on the return. I think the draw of putting the bag down sped me up.
I was due to do press ups and BOR’s. But blegh.
Edit about this work out - in the last hour it’s hit me hard. Everything aches. This was not fun at the time and it’s getting worse. In the right way. If you understand.
Tomorrow 100 squats and press ups. I will not do 10x10. I would like to get all 100 done in one set. That will burn.
Edit - my kids. They both played rugby today. I did not watch my youngest as I coach the eldest. But from all reports the little one is fantastic. A real competitor. He’ll do well in contact.
The eldest - he was unstoppable. Power, pace and aggression.
That said the whole team today was a cut above. The opposition brought 23 players. I had 18. Not a single one of their players was as well rounded as any of mine. They had the odd kid that was 7-8/10 in one facet of the game. But none that were 6-7/10 in all. I’m so proud. I’ve not been this happy in years.
Photos of the sand bag and picture of butlins poster to prove I’m here & killing it.
So my mile walk really took it out of me. My core is still hurting.
Yesterdays 100reps was missed / not even tried. Today I did something similar. 200 total reps.
50 squats no break.
50 press ups (5x10)
50 rows (5x10)
50 deadlift no breaks
