2013-06-27 Thu.: Balance plus fun circuit
Foam rolling
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 10 x 1
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Hammer Tilt : 10/10
Circuit:
Tumbling
Swings 20 kg (20)
Crow Handstand
BW SLRDL (3)
Sumo DL with 22 kg DB (4/6/6)
Pullups - focus on full ROM (12)
Hanging Leg raises (5)
three rounds
Free hanging rows: 20
Pullups: 22/22
150 min walk
3517 kcal
171,1 g Fat
267,7 g Carbs
235 g Protein
2013-06-28 Fri.: Push, Pull, Carries
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 10 x 1
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Hammer Tilt : 11/11
Glute ABC: 4 x
Band Prayer Press (10): 3 x
Face Pulls 12 kg (10): 4 x
Swings 20 kg (20): 3x
Renegade Rows 22 kg DB (8): 3 x
2 hands anyhow 2 x 8 kg (4): 3 x
BW SLRDL: 3
SLRDL 20 kg: 4
Carries outdoor, barefoot not timed:
Suitcase 20 kg KB: 6 rounds, 108 m
Farmer 32 kg KB: 6 rounds, 108 m
Combo Walk 2 x 8 kg: 4 rounds, 72 m
Finisher:
Pushup - hold Pyramid:
1 PU - 1 sec. hold - 2 PUs - 2 sec. hold ? 5 PUs - 5 sec. hold - 4 PUs - 4 sec. hold?1 PU - 1 sec. hold
Free hanging rows: 20
Pullups: 22
Hanging leg raises: 5
14 min run with stroller
90 min walk
Foam rolling
3122 kcal
146,4 g Fat
249,2 g Carbs
196,6 g Protein
2013-06-29 Sat.: Reg
mobility
Foot gymnastics
Pull ups: 14
130 min walk
2932 kcal
143,7 g Fat
214,5 g Carbs
195,9 g Protein
2013-06-30 Sun.: Reg
mobility
Foot gymnastics
Pull ups: 23
Free hanging rows: 20
Hanging leg raises: 6
12 min bike - errand
120 min walk
3462 kcal
175,4 g Fat
219 g Carbs
254,4 g Protein
2013-07-01 Mon.: Vintage Strongman Lifts
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 10 x 1
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Hammer Tilt: 5/10
Foam Rolling
Tumbling
TGUs 16 kg KB: 1 (left/ right)
2 Hands anyhow 16 kg kb + 14 kg DB: 3/3
Corkscrew exercises 16 kg KB: 6/8
Suitcase DL 20 kg: 6/8
KB swings 20 kg: 20/20/22
Finisher: Combo Walk 2 x 12 kg: 4 rounds, 72 m
Foam Rolling
Pullups: 24/24
Free hanging rows: 20
Hanging leg raises: 6/6
14 run with stroller
105 min walk
3254 kcal
167,6 g Fat
226,4 g Carbs
217,8 g Protein
2013-07-02 Tue.: Loaded Carries
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 10 x 1
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Hammer Tilt: 10/10
BW SLRDL (3): 3 x
Sumo DL 22 kg DB (4): 3 x
Swings 20 kg (20): 20/20/24
Carries outdoor barefoot:
Waiter 16 kg kB : 10 rounds, 180 m
Suitcase 22 kg DB: 11 rounds, 198 m
Farmer 40 kg KB: 4 rounds, 72 m
Fussschaukel: 15/15/20
Knee-Ups: 15/15/16
Crawl: 2 x, 36 m
Finisher: Combo Walk 2 x 12 kg: 4 rounds, 72 m
Pullups: 24
Hanging leg raises: 6
120 min walk
Foam rolling
3285 kcal
135,3 g Fat
319,5 g Carbs
185,4 g Protein
2013-07-03 Wed.: Push/ Pull, Abs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 10 x 1
Spring Gripper COC No. 1, 140 lbs: 1 x 5
Hammer Tilt: 10/10
Foam Rolling
Band Prayer Press: 10
Pushup - hold Pyramid:
1 PU - 1 sec. hold - 2 PUs - 2 sec. hold ? 5 PUs - 5 sec. hold - 4 PUs - 4 sec. hold?1 PU - 1 sec. hold
2 Spiderman Pushups
Kettlebell Floor Press 20 kg: 6/10
Rows with 36 kg Kettlebell(s): 8/10
Renegade Rows 22 kg: 14/16
10 straight back bridges
C-Curl 16 kg: 8/8
12 Push ups
Pullups: 24
Pullups + 14 kg: 1 (???)
Free hanging rows: 21
Hanging leg raises: 6/6
15 run with stroller
100 min walk
3518 kcal
188,4 g Fat
246,3 g Carbs
216,2 g Protein
2013-07-04 Thu.: Squats, DLs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 12 (4 x 3)
Spring Gripper COC No. 1, 140 lbs: 1 x 5
Hammer Tilt: 10/10
warmup:
Foam rolling
Combo walks 16 kg - 108 m
KB swings 20 kg: 20/20/22
SLRDL 20 kg: 8/10
Goblet Squats
16 kg: 16
20 kg: 12/12
24 kg: 10/10
32 kg: 8
Sumo DL
24 kg: 12 with high pull
32 kg: 8/10
40 kg: 8
60 Equators 16 kg
Pullups: 24
Free hanging rows: 20
Hanging leg raises: 6
120 min walk
Foam rolling & stretching
3276 kcal
180,8 g Fat
205,3 g Carbs
212 g Protein
2013-07-05 Fri.: Triceps, Shoulders
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 15 x (3 x 5)
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Grip Antagonist with blue IronMind rubber band: 60 x (5 x 12)
Hammer Tilt : 10/10
Wavelengths with 4 kg KB : 16/16/16
Kettlebell Pirate Ships 12 kg: 5/5/6
Frog Pushups: 10/24
Strict Press kneeling (one handed) 14 kg: 8/10
Shrugs 22 kg DB (left/right): 13
Shrugs 28 kg KB (left/right): 12/14
Rev. Fly 12 kg KB (left/right): 12/12
Swimmers 12 kg KB (left/right): 10/12
Finisher: 2 hands anyhow 2 x 8 kg: 4
Foam rolling shoulders & stretching
Pullups: 24
Hanging Leg raises: 6
16 min run with stroller
80 min walk
3472 kcal
176 g Fat
273 g Carbs
201 g Protein
and 39 g fiber btw.
2013-07-06 Sat.: Reg
So, up early, because very unexpectedly I’m doing a short trip to my hometown - alone. Visiting friends, hiking and swimming - hopefully.
I only have the resistance band, one tennis ball, one rubber band for the hands, a hacky sack and two COC grippers (No.1 and 1.5) with me - besides the swimming gear.
So, I’ll do bw and recreational exercises. I did hit it hard the week, knowing to pop in a few days of rest - maybe, but I’m very tempted to visit a gym to do some strongman lifts, followed by a trip to the sauna
mobility
220 min walk
3660 kcal
140,5 g Fat
316,2 g Carbs
265,3 g Protein
2013-07-07 Sun.: Reg
mobility
Footgym. (Hacky Sack)
approx. 3 h hike through the local forests
2013-07-08 Mon.: Swim, Clunker, Reg.
mobility
1 k swim
80 min walk
approx. 2 h moving along with a borrowed Clunker bicycle
2013-07-09 Tue.: Dreadful tasks, Bar workout, merry clunkering
mobility
Footgym. (Hacky Sack)
After some dreaded tasks - not all was fun - (dentist, tying up old neglected paper work with the local bureaucracy and fixing a thing in a flat that needed fixing with a friend) I decided to hit the local playground. I found a nice installment with various bars and trained along with the locals.
Mobility for warmup
Pushup - hold til 6
Pullups: 12/12/12/12
Free hanging Rows: 10/7/7/6
Dips on Bar: 6/6/6
Aussie Pullups: 12/12/12/12
L-Sit (count to ten): three times
Tuck Lever trys (harder than it looks): 3 x
Pullups: 4
finishing with:
Crow handstand: 4 x
Straight back bridges for reps: 12/12/14
Hanging leg raises: 4/4/4
Dead hangs: 45 sec./ 30 sec.
80 min walk
1 h ++ moving the clunker along
2013-07-10 Wed.: Traveling back, trying to get back on track with loaded carries in the evening and some lifts.
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 15 x (3 x 5)
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Hammer Tilt: 8/10
Warmup:
Mobility
Tumbling
BW SLRDL (3): 3 x
Sumo DL 22 kg DB (5): 3 x
Swings 20 kg (20): 20/20/25
Carries outdoor barefoot:
Waiter 16 kg kB : 12 rounds, 216 m
Suitcase 22 kg DB: 11 rounds, 198 m
Farmer 40 kg KB: 5 rounds, 90 m
Fussschaukel: 16/17/18
Knee-Ups: 16/18/18
2 hands anyhow 2 x 12 kg: 2/3
Crawl: 3 x, 36 m
Finisher: Combo Walk 2 x 12 kg: 5 rounds, 90 m
Pullups: 8
Hanging leg raises: 6
8 min run with stroller
110 min walk
3377 kcal
139,6 g Fat
256 g Carbs
252,9 g Protein
2013-07-11 Thu.: Squats, DLs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 15 (3 x 5)
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Hammer Tilt: 10/10
warmup:
Foam rolling
TGU 8 kg: 4
KB swings 20 kg: 20/20/22
SLRDL 20 kg: 8/10
Goblet Squats
20 kg: 14
24 kg: 11/12
32 kg: 8/10
Sumo DL
22 kg DB: 8
32 kg: 8/10
40 kg: 8/10
60 Equators 16 kg
Pullups: 14
Free hanging rows: 16
Hanging leg raises: 6/6
15 min run with stroller
125 min walk
Foam rolling & stretching
3540 kcal
212,2 g Fat
170,8 g Carbs
234,7 g Protein
Fat day, avocado, nuts, fat cheese and coconut. Felt, like I needed it and still stayed below (or at) my suggested intake for the day of 3600 kcal.
2013-07-12 Fri.: Triceps, Shoulders
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 15 x (3 x 5)
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Grip Antagonist with blue IronMind rubber band: 60 x (5 x 12)
Hammer Tilt : 10/10
Warmup:
Band Prayer press: 10
Band Pull-aparts: 10
Wavelengths with 4 kg KB : 16/17/17
Kettlebell Pirate Ships 12 kg: 6/6/6
Frog Pushups: 10/22
Strict Press kneeling (one handed) 14 kg: 8/10
Shrugs 22 kg DB (left/right): 14
Shrugs 28 kg KB (left/right): 12/14
Rev. Fly 12 kg KB (left/right): 12/12
Swimmers 12 kg KB (left/right): 12/12
Finisher: Suitcase DL 22 kg DB: 3
Foam rolling shoulders & stretching
Pullups: 22
Free hanging rows: 20
Hanging Leg raises: 6
14 min run with stroller
100 min walk
42 min bike with my teenage daughter (errands)
3587 kcal
183,5 g Fat
248,7 g Carbs
226,4 g Protein
2013-07-13 Sat.: Reg
mobility
Footgym.
90 min walk
3123 kcal
150,1 g Fat
206,6 g Carbs
229,5 g Protein
2013-07-14 Sun.: Reg
mobility
Footgym.
160 min walk
3635 kcal
192,8 g Fat
246,2 g Carbs
223,1 g Protein
2013-07-15 Mon.: Vintage Strongman Lifts
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 10 x 1
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Hammer Tilt: 10/10
Warmup:
Foam Rolling
Band Prayer Press: 10
Sumo DL 22 kg DB: 5
BW SLRDL: 5
Tumbling
TGUs 16 kg KB: 2 (left/ right)
2 Hands anyhow 16 kg kb + 14 kg DB: 3/3
Corkscrew exercises 16 kg KB: 7/9
Suitcase DL 22 kg DB: 3/4
Crow Handstand: 3 x
KB swings 20 kg: 22/22/26
Finisher: Renegade Rows 22 kg: 10
40 sec. Deadhang
Foam Rolling & Stretching
Pullups: 22
Free hanging rows: 22
Hanging leg raises: 6
12 run with stroller
150 min walk
3560 kcal
162,6 g Fat
291,2 g Carbs
223,2 g Protein
2013-07-16 Tue.: Loaded Carries
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 15 (3 x 5)
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Hammer Tilt: 10/10
Foam rolling
BW SLRDL: 6/6
Sumo DL 22 kg DB: 5
Swings 20 kg (20): 22/22/27
Carries outdoor barefoot:
Waiter 20 kg kB : 6 rounds, 108 m
Suitcase 24 kg DB: 8 rounds, 144 m
Farmer 40 kg KB: 5 rounds, 90 m
Fussschaukel: 20/20
Knee-Ups: 20/20
Crawl: 2 x, 36 m
Finishers:
Combo Walk 2 x 12 kg: 5 rounds, 90 m
Death hangs: 45 sec
Front Tuck Lever Rows: 4/4
Stretching
Pullups: 14/12 - used up my lat strength elsewhere, I assume
Free hanging Rows: 22
Hanging leg raises: 6
Crow Handstand: 4 x
6 min run with stroller
110 min walk
3456 kcal
144,3 g Fat
328,9 g Carbs
199,3 g Protein
2013-07-17 Wed.: Push/ Pull, Abs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 15 (3 x 5)
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Hammer Tilt: 10/10
Foam Rolling
Band Prayer Press: 10/11
Pushup - hold Pyramid: til 6
Kettlebell Floor Press 20 kg: 8/10
Rows with 36 kg Kettlebell(s): 10/12
Renegade Rows 22 kg: 22
12 straight back bridges
C-Curl 16 kg: 9/10
Finisher: Front Tuck Lever Rows: 6
Foam Rolling & stretching
Pullups: 24
Hanging leg raises: 6
17 run with stroller
80 min walk
3563 kcal
160,3 g
323,1 g
200,4 g
In case you’re wondering about the carbs, I indulge my sweet tooth in some summer fruit atm - antioxidants (cherries, grapes).
2013-07-18 Thu.: Squats, DLs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 18 (3 x 6)
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Hammer Tilt: 10/10
warmup:
Foam rolling
BW SLRDL: 6
KB swings 20 kg: 23/22/30
SLRDL 22 kg DB: 4/6
Goblet Squats
20 kg: 14
24 kg: 12/12
32 kg: 9/11
Sumo DL
22 kg DB: 10
32 kg: 10/11
40 kg: 8/10
72 Equators 16 kg (3 x 24)
Crow Handstand: 2 x
Pullups: 12/12/12
Free hanging rows: 22
Hanging leg raises: 6
6 min run with stroller
120 min walk
Foam rolling & stretching
3910 kcal
188,8 g Fat
334,8 g Carbs
215,5 g Protein
2013-07-19 Fri.: Triceps, Shoulders
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 18 x (3 x 6)
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Grip Antagonist with blue IronMind rubber band: 60 x (5 x 12)
Hammer Tilt : 10/10
Warmup:
Foam rolling
Band Prayer press: 10
Band Pull-aparts: 10
Frog Pushups: 10/22
Wavelengths with 4 kg KB : 16/16/17
Kettlebell Pirate Ships 12 kg: 6/7/7
Strict Press kneeling (one handed) 14 kg: 10/12
Shrugs 22 kg DB (left/right): 14
Shrugs 28 kg KB (left/right): 12/14
Rev. Fly 12 kg KB (left/right): 12/12
Swimmers 12 kg KB (left/right): 12/12
Finisher: Renegade rows 22 kg: 12
Foam rolling shoulders & stretching
Pullups: 12
Hanging Leg raises: 6
9 min run with stroller
100 min walk
3317 kcal
130,9 g
308,3 g
217,4 g
2013-07-20 Sat.: Reg
mobility
Pullups: 6
120 min walk
3754 kcal
150,6 g Fat
313,4 g Carbs
274,1 g Protein