Hope you don’t feel nauseas before you work-out.
Feeling pumped/nervous is probably a good thing.
For conditioning on a bike, I like to go for an hour ride on varying terrains/hills, and then finish off with 10+ hill sprints up a steep hill about 60m long. Do as many as you can, until your legs feel numb and like jello.
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[quote]theBird wrote:
Hope you don’t feel nauseas before you work-out.
Feeling pumped/nervous is probably a good thing.
For conditioning on a bike, I like to go for an hour ride on varying terrains/hills, and then finish off with 10+ hill sprints up a steep hill about 60m long. Do as many as you can, until your legs feel numb and like jello.
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Lol, nauseas was probably the wrong word. Uusually I do a much longer ride but I just felt like trying something shorter and sharper.
Gym Day
Primary Movements
Deadlift- 135 x 10, 225 x 5, 315 x 1, 330 x 1 (these felt tougher than usual)
Bench- Bar x 20, 90 x 10, 135 x 5, 155 x 1, 165 x 1 (went straight up)
Circuit
Deadhang pullups w/ 1 sec pause at top- 5, 7, 5
Pressups- 20,25,15
Situps- 20,20,15
BW Squats- 20,20,20
Assistance
EZ Bar Curls/Lateral Raises
Not great today. Felt very lethargic and slow. Really need to start considering assistance exercises more carefully i.e. focus on what will help me perform - I’ve got to remember I’m not training solely for aesthetics anymore (even though it is important to me). Circuit wise, my situps aren’t very good. I’m thinking of dropping in sets throughout the day and hope that the frequency will get me closer to the goal.
Also, I want to drop bodyfat. I’m thinking there may be an easy 4 or 5 lbs I could shred which would improve both performance and aesthetics. I’ve been lazy with my diet and it’s time to tighten it up.
Gym
Primary Movements
Squat- Bar x 10, 90 x 10, 135 x 5, 175 x 1, 200 x 1
Press- Bar x 10, 90 x 5, 110 x 1, 120 x 1
Circuit
Deadstop pullups w/ 1 seconds hold at top- 6,8,6
Elbows tucked pressups- 20,21,12
Situps- 20,21,12
BW Squats- 20,20,20
Assistance
DB Deadstop rows/rear delt raises- 60s/10s x 3x5/3x8
EZ Bar curls/V Bar Pressdowns- 65/100 x 8,8,6/12,10,8
Squat was a smokeshow - paused right in the hole and a relatively easy ascent: this is improving and whilst 200 lbs is nothing impressive around here, for me that weight that easily is a big step. The same can’t be said of the Press, I can routinely go in and press between 120 and 130 lbs but that last 5 lbs and my first 1pps press always evades me even though I have a cleaned and pressed around 140. I am aware these are two very different lifts, however.
Circuits are gradually improving but they always leave me absolutely knackered because of the virtually non existent rest times - that’s why there’s always a big drop off on the last set, and also because I try to make the second set the most difficult.
Usually, Thursday is a rest day and this sessions is normally followed by sprints but my ankle ligaments are still too sore to run on or box on so I find myself limited to the gym or the bike. Hopefully, by next Monday it’ll be good to proceed as usual with the program.
Gym
Deadlift- 135 x 10, 225 x 5, 326 x 1
Bench- Bar x 20, 90 x 12, 135 x 5, 155 x 1, 165 x 1, 170 x 1
Circuit
Pullups, paused at bottom and 1 count hold at top - 5,8,5
Pressups- elbows tucked 20,25,15
Situps, 15,20,20
BW Squats, 20,20,20
No assistance work today, thinking of cutting it out. Really trying to limit getting any bigger and just concerned with keeping strength whilst getting fitter. Will probably just have one assistance exercise per session - some form of rowing on Squat day and a clean and press variant on Deadlift day.
Good bike ride in today - around 25 miles, just over half being off road.
Was with a friend who was new to it, so couldn’t quite hit a strong pace all the way round but the distance made up for it and I added sprints/intervals to the top of hills where I could.
Also, the ankle is feeling stronger daily. Going to go for a light run tomorrow just to try it out.
Added a circuit in when I got home- 30 pressups, 5 paused pullups w/resistance and 30 situps: frequency seems to be doing my numbers a favour.
Gym
Felt like a change from the regular.
Circuit 1st Rd- 10 pullups, 20 pressups, 20 situps
Trap Bar Deadlift- 176 x 10, 265 x 3, 330 x 1, 353 x 1
Circuit 2nd Rd- 8 pullups, 20 pressups, 20 situps
Clean and Press- 22 x 20, 66 x 10, 88 x 5, 110 x 1, 135 x 1
Circuit 3rd Rd- 6 pullups, 20 pressups, 20 situps
Assistance Movements
Db Row/Rear Delt Raises- 55 x 5/ 11 x 8, 60 x 5/ 11 x 8, 65 x 5/ 11 x 8
BB Curls/V Bar Pushdowns- worked up to 80 x 3/ 100 x 10
Finished on 5 pullups, 20 pressups, 10 situps
A lot of volume today. It felt good having a plate a side overhead again, even if it was from a clean first and a little leg action.
Good work buddy.
Was wondering, what is your typical days diet like?
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[quote]theBird wrote:
Good work buddy.
Was wondering, what is your typical days diet like?
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Thanks man.
My diet can vary but I stick by some pretty basic rules, like low carbs (around 100-150g) and just less food generally on days where I don’t do anything.
On training days, I try to eat most of my carbs in the hours leading up to the activity - depending on the logistics of the day, most of my food comes in a 2 hour window either side of training.
I’m not a big fan of junk food and as such don’t really think about cheat meals. Obviously, I don’t eat perfect all the time but I’d say I do for the most part. Sometimes, like when you need to keep your glycogen stores up on a long ride, quick-fix snacks like chocolate bars are ideal, but outside of a training setting I only eat what is useful.
In terms of what I actually eat a training day might look like:-
7:00am- 3 eggs scrambled, 1 slice wholemeal toast, 1 apple, coffee
11:30am- carb source (usually bread), salad ingredients, around 50g of protein from a lean meat (either chicken or turkey).
13:00am- Pre training meal- usually similar to 11:30 meal, varies on what I’m doing and how much I ate previously.
16:00- Post training, usually 3 eggs again (I’m a big fan - gotta get that fat in).
19:00- Whatever I can be bothered with, usually too carb heavy. Not junk food at all, but this is one meal that I really need to tighten up - I just can’t face eating the same things I had during the day!
Not entirely sure on the macros with regards fat but a day like this approx. delivers 300g carbs, 200g protein.
How different or similar is your diet?
[quote]Jaice wrote:
How different or similar is your diet?[/quote]
I need to get more serious with my diet. Mine is all one over the place.
Yesterday;
8:00am: 4 boiled eggs, celery and 3 tablespoons of natty PB, coffee, fish oils, curcumin
10:00am: coffee, handful of raw nuts, protein bar
1:30pm: chilli con carne, coffee
3:00pm: handful of raw nuts
5:00pm: 2 english muffins, apple
8:00pm: sausages, spinach salad, red bell pepper
10:00pm: 2 english muffins, piece of 85% dark chocolate, tablespoon of peanut butter
Im not sure of the macros, but I think I could clean it up a bit.
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^ Looks pretty good to me, Bird.
Gym
Deadlift- 135 x 10, 225 x 5, 315 x 1, 335 x 1
DB Bench Press- 45s x 10, 55s x 5, 65s x 1, 80s x 4
Pullups w/ 1 count top and bottom- 6,7,6
Pressupsw/ elbows tucked- 20,25,20
Situps- 20,25,20
DB Row/Rear Delt Raises- 55s x 5/ 12s x 5, 60s x 5/ 17s x 5, 65s x 5/17s x 5
EZ Bar Curls/Pressdowns
Couldn’t focus today. Trying to do too many things at once. I get frustrated at other aspiring military guys calisthenic numbers and then realize I’m 20 lbs heavier than most of the guys who can rattle high numbers out.
On the plus side, went for a chilled mile run the other night and my ankle didn’t complain… except when I tried to sprint and it felt a bit uncomfortable. I’ve signed up for a backpacking event in three weeks time or so, so it better have cleared up fully by then.
Gym
Rd1- Pullups w/ 1 sec. pause top and bottom x 5, elbows in pressups x 20, 135 lb squats x 5, situps x 20
Rd2- Pullups x 7, Pressups x 20, 160 lb squats x 4, situps x 25
Rd3- Pullups x 5, Pressups x 15, 135 lb squats x 5, situps x 20
Around 30 seconds rest between rounds. Numbers for squats were way down - I struggled to generate as much force in the fatigued state.
Power clean and Press - 25 lbs x 10, 65 lbs x 5, 110 lbs x 1, 135 lbs x 1 - another plate-a-side overhead (with a little leg action), but I tweaked my trap a bit on the way up, need some more warmup sets. I prefer this to starting with the bar in the rack.
5 pullups, 20 pressups, 20 situps
DB Row/ Lateral Raises - 60s x 5/ 22s x 5, 65s x 5/ 22s x 5, 70s x 3/ 22s x 5
3 Pullups, 20 Pressups, 20 situps
This was hard today but I like the volume. Feeling a bit bummed out at the moment about injury and not necessarily getting on with family, but on the plus side it just motivates me to work harder in the gym. Situp numbers are coming on - sets of 20 strict used to be tough but now they’re flying up. Will probably test two minute max at the start of September and see how far I have to go.
Realized I’ve been using my ankle as an excuse for laziness to a degree. Getting it checked out by a physio (which I should’ve done weeks ago) asap. I really don’t deal with injury well and just end up feeling sorry for myself when really it’s possible to train around it.
3.2 mile run today.
Undualting road terrain, threw in some varying speeds so I guess it was a fartlek.
Ankle felt great, even threw in a few sprints near the top of main hills which, despite making me want to pass out, left me feeling happy that it’s on the mend.
First run in three weeks or so, so wasn’t expecting anything special. Didn’t time it but my Dad reckons I was out for about 15 minutes. I doubt it was that fast though, and from my own perception it felt like around 20 minutes or so.
Considering my target is 3 miles in 18 minutes on the flat, and I’m close to hitting that now on hilly terrain on not even a best effort run, I’m pretty pleased.
Also, trap felt great upon waking so no worries there. Weighed myself and I dropped below 70kg/154lbs/11 stone today for the first time in months (probably dehydration) and my shoulders are starting to striate more. Despite dropping weight I feel as strong as ever all whilst being leaner. Shit is starting to imrpove!
Boxing tonight - first time in ages.
Run 1 mile to get there.
Padwork - around 6 rounds with a partner. Rest comes when partner is punching. The usual stuff i.e. jabs, combos, body movement.
Bagwork - Same thing, only this time an extra round, 7 in total, for good measure. Thirty seconds rest between each round.
Circuits- Pressups to command of up and down, alternate elbows to knees, arm circles (forever) etc. Lost count of the reps. The guy that was leading the session tonight is a machine and he loves trolling us with the fitness at the end. He even has a troll face whilst he does it… (srs).
Stretches, few more pressups.
Run 1 mile back
Circuit - situps 10,20 / pressups 10, 20 / pullups with resistance 5,5
Final cooldown and contrast shower.
That was tough. Still, ankle felt almost great. Lots of swelling still but little pain. I think it might be fluid around the joint but not sure. Defo getting it checked out.
Good work buddy.
Heaps of conditioning work here. Ever tried any dumbbell complexes?
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[quote]theBird wrote:
Good work buddy.
Heaps of conditioning work here. Ever tried any dumbbell complexes?
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Nope. Would you recommend them? Really, because conditioning is the main focus of my training, I tend to stick with stuff specific for what I want to do achieve, however I’m always open to trying something.
Went to the physio today.
Not great. Despite there being little pain there is still a lot of swelling that needs yet more ice, compression etc. I also need to do some rehab exercises i.e. rubber bands, wobble board to make sure the ligaments return to their full strength.
If I want to be able to backpack (without risk of re-injury) on it in around 2 and a half weeks, the physio advised me to do nothing load bearing except the rehab exercises and walking until then. So, that means once again no running or boxing and sadly no squats or deadlifts. I can still cycle, swim and do upper body/circuits however so it’s not the end of the world and it sure beats the possibility of being airlifted off of some island in the middle of nowhere.
That said, I planned on making some small changes to my routine anyway. I decided that boxing is something I want to do weekly on either the monday or wednesday and I will rotate the fartlek run and the 3 miler each week on either the monday or wednesday - it all depends on what night my buddy can run.
Also, (and I might regret this) I’m going to make changes to my gym days to make them a tad reminiscent of a poster who went by the name of Alpha. His logs were insane and although it might be a mistake to emulate him to the full, I feel that some of his principles will work wonders for what I’m trying to do.
For example, a gym day might look like:-
3 Rds of 6,8,6 pullups, 15,20,15 pressups, 15,20,15 situps as fast as possible.
Strength Work - Deadlift and Bench Press supsersetted with smaller isolation movement respectively
Secondary Movement- Row, BB Curl etc
Another 3 Rds of circuit
Run home (1 mile)
Not quite as beastly as his stuff but I think the idea is along the same lines.
Gym
Pt1 - 5 Pullups w/ 1 sec pause top and bottom, 15 Pressups, 15 Situps. 3 continuous rounds, no rest.
Pt2 - Bench / Lateral Raise Superset - Bar x 15 / 10s x 15, 90 lbs x 8 / 15s x 8, 135 lbs x 5 / 22s x 5,
155 lbs x 3 / 15s x 8, 165 lbs x 1 / 15s x 5
DB Row / Rear Delt Raise Superset - 55s x 5 / 10s x 8, 60s x 5 / 10s x 8, 65s x 5 / 10s x 8
Pt3 - 5 Pullups, 15 Pressups, 15 Situps, 10 x 10kg Medicine Ball Swings - 3 Rounds: 45-60 second rest
Accessory - BB Curl - 65 x 5 x 3
Felt particularly sore around core and back still from boxing so struggled to get into the groove today. Also, no running meant no run back. Don’t think I’d want to run through town anyway - too many people in the way!! Would have to go over the big hill… just going to have nut up and do it! Anyway, I like this setup - my numbers on the strength movements are compromised a bit because of the volume and the little rest but fighting for breath most of the work out was a good feeling.
Gym Type A - ( Strength work seperate to circuits)
Pt1 - 3 Continuous rounds of 5 pullups w/ 1 sec pause top and bottom, 15 elbows-in pressups, 15 situps and 10 x 10 kg medicine ball swings.
Pt2 - Press - bar x 10, 90 lbs x 5, 110 lbs x 3, 125 lbs x 1
DBRow - 55s x 5, 65s x 5, 70s x 5
Pt3 - Alternating circuits - 2 rounds of 6 pullups ( non-paused ), 20 wide pressups, 20 situps and 10 x 10 kg medicine ball swings w/ 2 rounds of 4 pullups ( paused form ), 15 elbows-in pressups, 20 situps and 10 x 10kg medicine ball swings. 60 second rest between rounds.
BB Curl superset w/ face pulls.
Really frustrated that I ‘can’t’ squat or deadlift at the moment - I can, but if you’re going to pay a guy good money to help you train 100% again you might aswell heed his advice.
I’ve decided to split the gym workouts up into type A and B. A days are days where strength work is done independently of circuit training whereas B days are days in which movements are incorporated into the circuit.
I’ll only be doing that for squats and deadlifts though, so won’t get to do B days again until physio gives all clear. For example, a round might be 6 paused pullups, 20 pressups, 25 situps and 70kg deadlift x 10+ . After the rounds, it’d be strength work as usual for Bench, Press and Rows as I feel they don’t quite fit in with the calisthenic exercises as well as Sq/Dls.
Gym Type A
Pt 1 - DB Flat Bench Press - 45s x 10, 55s x 5, 65s x 5, 80s x 3 : around 60 seconds rest between sets.
Quickly followed by
Pt 2 - 3 Rounds of 5 paused pullups, 15 elbows in pressups, 20 situps, 12 x 10kg medicine ball swings: little to no rest between rounds.
Pt 3 - DB Row/Lateral Raise Superset - 55s x 5 / 15s x 8, 65s x 5 / 15s x 8, 70s x 5 / 15s x 8 : around 30 seconds rest between sets.
Pt 4 - 3 Rounds of 6 paused pullups, 20 elbows in pressups, 25 situps, 12 x 10kg medicine ball swings : around 60 seconds rest between rounds.
Accessory - BB Curls - worked up to 70 lbs x 6
A bit of a sickener today - could feel the bile creeping up there from the lactic acid. I felt pretty good though, and I’m hoping to get out on the bike tomorrow.