Pursuing the goals I set for this year,
( My Goals for 2013 - Fleshed Out - Over 35 Lifter - Forums - T Nation )
starting with the loaded carries workout in the last week of my 3 week load cycle.
Next week: deload.
This thread continues where the old one ended (Unorthodox Methods - Over 35 Lifter - Forums - T Nation)
2013-01-01 Tue.: Loaded Carries
mobility
Foot gymnastics - 1 x
Kneading the tennis ball 100 times left/ right
(used an old ball, the new one is brutal hard)
Glute ABC: 2 x
GTG: Goblet Squats (BW): 2/2/2/2/2
Carries indoor:
Suitcase 18 kg: 10 times up and down the corridor
Waiter 18 kg: 6 times
Farmer 36 kg: 4 times
Fussschaukel: 15/15/15
Knee-Ups: 10/10/10
Crawls - legs dragging: 4 times
5 Pullups
Foam Rolling
14 min run
90 min walk
2013-01-02 Wed.: Squats, DLs, Swings
mobility
Foot gymnastics: 1 x
Kneading the tennis ball 100 times left/ right
Glute ABC: 1 x
GTG: Squatting down for mobility and ROM: 11 x
100 KB swings 8 kg
25 KB swings 16 kg
60 Equators 16 kg
SLRDL off Box 8 kg: 3/3/3
Goblet Squats
12 kg: 8/8
16 kg: 6/6
18 kg: 4/3
Sumo DL
16 kg: 10/10
36 kg: 3/3/3
16 kg: 10/10
Foam Rolling
80 min walk
100 rope jumps
6 min run on track
5 chin ups
Pretty stuffed from the Goblets, didn’t have enough gas in the tank for more DLs.
I HAVE to get a bar for them - or more kettle bells.
2013-01-3 Thu.: Push/ Pull, Abs
mobility
Foot gymnastics - 1 x
Kneading the tennis ball 100 times left/ right
Glute ABC: 1 x
100 KB swings 8 kg
8 Pullups
Atlas Pushups: 6/6/6/10
Kettlebell Floor Press 12 kg: 8/8/8
DB-Rows 22 kg: 5/5/5
Renegade Rows 12 kg: 6/6/6
C-Curl 16 kg: 4/4/4
Kettlebell Crunch 12 kg: 19/17/20
Bridge: 10/10/10
GTG: Squatting (BW): 6 x
Foam Rolling
5 min track work
100 min walk
2 x {60 sec. Plank, 10 bridges, 30 sec. plank left/ right}
2013-01-04 Fri.: Triceps, Shoulders
mobility
Foot gymnastics: 1 x
Kneading the tennis ball 100 times left/ right
Grip Antagonist with rubber band: 20/20/20
Glute ABC: 1 x
GTG: Squatting (BW): 2 x
100 KB swings 8 kg
50 KB swings 12 kg
25 KB swings 16 kg
Lateral side raises 2 x 9 kg: 6/6/8/
Dips: 10/10/10/12
Frog Pushups: 8/8/10
Strict Press kneeling (one handed) 8 kg: 8/8/8
Shrugs 2 x 18 kg: 8/8/8
Rev. Fly 2 x 5.8 kg: 12/12/12
Swimmers 2 x 5.8 kg: 10/10/10
110 min walk
Didn’t up on the flys and swimmers, but on the side raises. Had two 9 kg DBs lying around. Cut back on the sets, but upped reps and/ or weight.
Was in Berne this afternoon, didn’t get bike maps for the italian side of the alps, nor a barbell, BUT two nice books on yoga/ stretching. Some of the exercises are overlapping. I’m more on the mobility side than on the stretching one, but good stretches are the ones that combine mobility - as does yoga.
2013-01-05 Sat.: Reg.
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
GTG: Squatting (BW): 7 x
95 min walk
Foam Rolling
2013-01-06 Sun.: Reg.
morning mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
80 min walk
Foam Rolling
2013-01-07 Mon.: Glute, Corkskrew, SLDLs
mobility
Foot gymnastics: 1 x
Kneading tennis ball 100 times left/ right
Glutes
Glute ABC: 5 x
Quadruped Hip Extension (10 times left/ right): 7 x
Hip Thrusts (10): 4 x
Band Pull-Aparts (10): 5 x
GTG: SLDLs (BW): 3/3/3/3/3
GTG: Squats (BW): 7
Corkscrew exercises 6 kg: 4/4/4/4/4
KB Swings
8 kg: 40
12 kg: 60
16 kg 40
1200 kg total
Pullups: 12
100 Rope Jumps
10 min track work
130 min walk
Foam Rolling
Took the 6 kg Kettlebell for the corkscrews, they’re deadlifts, actually, aren’t they?
2013-01-08 Tue.: TGUs, Squats
mobility
Foot gymnastics: 1 x
Kneading tennis ball 100 times left/ right
Glute ABC: 3 x
KB Swings
12 kg: 84
TGUs (BW): 6
Band Pull-Aparts (10): 7
GTG: Squats (BW): 10
GTG: Goblet Squats 6 kg: 2/2/2/2/2/2
4 Pullups
12 min run
90 min Walk
Foam Rolling and Stretching
So far the week has been quite some fun. The TGUs (quite clumsy) made me bit sore because I’m not used to them - yet!
The BW is sufficient for now, since I’d like first to incorporate the motion - left side is much more difficult. Maybe I do them with my 4 kg KB on Thursday to add a little weight.
Today huge focus is on grip. I Want to try a few things and noticed, I completely skipped the wrist curls, while writing down my schedule on paper (and textfile).
BUT with 7 exercises for grip in total, that should be sufficient for now anyway. I replace the DB-Holds with KB-Holds.
2013-01-09 Wed.: Grip training, Glutes, Corkscrew
mobility
Foot gymnastics: 1 x
Kneading tennis ball 100 times left/ right
Glutes
Glute ABC: 3 x
Quadruped Hip Extension (10 times left/ right): 4 x
Hip Thrusts (10): 3 x
Band Pull-Aparts (10): 10
GTG: Squats (BW): 5
Grip
static Kettle bell holds 16 kg (on grip) 30 sec: 3 x
static Kettle bell holds 8 kg (on bulge): 20 sec: 3 x
Hammer Tilt: 5/5/5
Hammer hand walkouts: 4/4/4
Hammer Balance 30 sec: 3 x
Rubber band: 20/20/20
Corkscrew exercises 6 kg: 4/5/5/5/5
KB Swings 8 kg: 40
85 min Walk
Foam Rolling
After that Grip workout combined with the other exercises, I was toast.
2013-01-08 Thu.: TGUs, Squats
mobility
Foot gymnastics: 1 x
Kneading tennis ball 100 times left/ right
Glute ABC: 1 x
KB Swings
12 kg: 28
TGUs (BW): 5
Band Pull-Aparts (10): 10
GTG: Squats (BW): 7
GTG: Goblet Squats 6 kg: 2/2/2/2/2/2
8 Pullups
100 rope jumps
5 min run on track
110 min Walk
Foam Rolling
2013-01-11 Fri.: Glutes, Corkskrew, SLDLs
mobility
Foot gymnastics: 1 x
Kneading tennis ball 100 times left/ right
Glutes
Glute ABC: 3 x
Quadruped Hip Extension (10 times left/ right): 3 x
Hip Thrusts (10): 3 x
Band Pull-Aparts (10): 10 x
GTG: SLDLs (BW): 3/3/3/3/3/3
GTG: Squats (BW): 8
Corkscrew exercises 6 kg: 4/6/8/6
KB Swings
8 kg: 100
Pullups: 10
100 Rope Jumps
6 min track work
85 min walk
Foam Rolling
2013-01-12 Sat.: Reg
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
8 Pullups
130 min walk
12 min run
Foam Rolling
2013-01-13 Sun.: Reg
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
8 Pullups
75 min walk
Foam Rolling
Today 74.1 kg
the last days I hovered around 73.3
I upped the daily kkal intake with 400 kkal more, so I should eat 4,000 kkal/ day approx.
I do that for two weaks, or until I cross the 75.5 kg threshold (73.3 kg plus 2.2 kg - a nice figure anyway)
2013-01-14 Mon.: Push/ Pull, Abs
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
Glute ABC - 1 x
Squats (BW): 7
KB swings 8 kg: 40
Sumo DL - High Pull 2 x 9.2 kg: 8/8/10
Suitcase DL 12 kg: 6/8/10
Spiderman Pushups: 5/4/4
Plank Walkups: 5/5/6
Kettlebell Crunch 12 kg: 16/16/16
Bridge: 10/10/10
I consider purchasing another 12 kg Kettlebell for the Sumo - High Pulls
Suitcase DL went surprisingly well, maybe with 16 kg the next time
assisted one arm incline pushups: 12/12/12
rows standing: 12/12/12
Side to Side Pullups: 2/2/3
Hanging Knee raises: 10/10/10
Free hanging Rows: 3/4/5
BW Curl: 6/6/6
12 Pullups
100 Rope jumps
5 min track run
150 min walk
Foam Rolling
4055 kcal
211,6 g Fat
241,7 g Carbs
296,1 g Protein
You need to get 16kg and 24kg kettlebells 2 of each. You are strong enough to use them.
Very good work in here.
2013-01-15 Tue.: Loaded Carries
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
Glute ABC - 2 x
Squats (BW): 4
Carries indoor:
Suitcase 18 kg: 10 times up and down the corridor
Waiter 18 kg: 6 times
Farmer 36 kg: 4 times
Fussschaukel: 10/10/10
Knee-Ups: 10/10/10
Crawls - legs dragging: 4 times
KB swings 12 kg: 100
10 Pullups
100 Rope jumps
6 min run on track
105 min walk
Foam Rolling
4285 kcal
241,6 g Fat
264 g Carbs
264,8 g Protein
[quote]FISCHER613 wrote:
You need to get 16kg and 24kg kettlebells 2 of each. You are strong enough to use them.
Very good work in here.
[/quote]
Thank you very much, you’re very right on that. I think I’m going to upgrade in february.
2013-01-16 Wed.: Squats, DLs, Swings
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
Glute ABC: 1 x
Squats (BW): 7
120 KB swings 16 kg
50 Equators 16 kg
SLRDL off Box 8 kg: 4/4/4
Goblet Squats
12 kg: 8/8
16 kg: 6/6
18 kg: 5/5
Sumo DL
16 kg: 10/10
36 kg: 4/4/4
16 kg: 10/12
Foam Rolling
105 min walk
3988 kcal
202,9 g Fat
250,2 g Carbs
291,3 g Protein
2013-01-17 Thu.: Push/ Pull, Abs
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
Glute ABC: 1 x
Squats (BW): 2
100 KB swings 12 kg
Atlas Pushups: 6/6/6/10
Kettlebell Floor Press 12 kg: 8/8/8
Kettlebell Floor Press 16 kg: 2
DB-Rows 22 kg: 5/6/8
Renegade Rows 12 kg: 6/6/8
C-Curl 16 kg: 4/4/4
C-Curl 12 kg: 4
Kettlebell Crunch 16 kg: 11/12/12
Bridge: 10/10/10
14 Pullups
Hanging Knee raises: 10/10
100 Rope jumps
5 min track work
90 min walk
120 sec. Plank
60 sec. plank left/ right
Foam Rolling
3949 kcal
220,1 g Fat
241,7 g Carbs
254,2 g Protein
2013-01-18 Fri.: Triceps, Shoulders
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
Grip Antagonist with rubber band: 20/20/20
awaiting my spring gripper, killed quite a bunch of balls, lol
Glute ABC (weighted): 1 x
Squats (BW): 7
100 KB swings 12 kg
20 KB swings 16 kg
Lateral side raises 2 x 9 kg: 7/7/8/
Dips: 10/10/10/12
Frog Pushups: 8/8/10
Strict Press kneeling (one handed) 9 kg: 6/6/6
Shrugs 2 x 18 kg: 10/10/10
Rev. Fly 2 x 8.2 kg: 10/10/10
Swimmers 2 x 8.2 kg: 8/8/8
accidentally made the dumbbells heavier than I wanted ;D
Foam Rolling
12 Pullups
100 Rope jumps
6 min track work
95 min walk
4266 kcal
250,7 g Fat
244 g Carbs
258,4 g Protein