2013-07-21 Sun.: Reg
mobility
Footgym.
100 min walk
Foam Rolling
3605 kcal
163,2 g Fat
263,8 g Carbs
262,5 g Protein
2013-07-22 Mon.: Deload, Fun, Lifts, Shovelglove
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 7
Hammer Tilt : 10/10
14 min shovelglove
Front Tuck Lever Rows: 6/6
BW SLRDL: 6
Tumbling: 3 x
Practicing the Firefly hand balance: 4 x
Band Prayer Press: 10/10/11
Sumo DL 22 kg DB: 5/5/5
SLRDL 22 kg DB: 3/3/3
Suitcase DL 22 kg DB: 2/2/2
Swings 20 kg: 20/20/20
Crow Handstand: 1 x
Neck Bridge with swiss ball: 10
Hanging Leg raises: 6
90 min walk
9 min run with stroller
3769 kcal
165,1 g Fat
303,1 g Carbs
257,8 g Protein
2013-07-23 Tue.: Deload, Fun, Shovelglove, Trifecta
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 7
Hammer Tilt : 10/10
foam rolling
14 min shovelglove
Trifecta til 10 (totals in : 104 BW squats, 104 pull ups, 104 pushups)
BW SLRDL: 3
Front Tuck Lever Rows: 12
Hanging knee raises: 10
Neck Bridge with swiss ball: 12
130 min walk
7 min run with stroller
3 min run barefoot on a grassy track
3471 kcal
180,9 g Fat
227,5 g Carbs
225 g Protein
^^In case you didn’t notice, I’m trying to cut it down a bit
2013-07-24 Wed.: Grip, Shovelglove, Core Crusher
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 7
Hammer Tilt : 10/10
14 min shovelglove
BW SLRDL: 3/3/4
Grip
static Kettle bell holds 8 kg (on bulge): 30 sec: 3 x
static dumb bell holds 22 kg 30 sec: 3 x
Hammer hand walkouts: 6/6/6
Hammer Balance 30 sec: 3 x
Grip Antagonist with blue IronMind rubber band: 60 x (5 x 12)
3 rounds of Core crusher (10 hanging knee raises, 1 min. plank, 10 straight back bridges, 30 sec. side planks)
Practicing the Firefly hand balance: 4 x
Front Tuck Lever Rows: 12
12 min run with stroller
4 min run barefoot on a grassy track
100 min walk
Foam rolling and stretching the shoulders
3090 kcal
133,6 g Fat
223,7 g Carbs
239,5 g Protein
2013-07-25 Thu.: Deload, Fun, Lifts, Shovelglove
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 7
Hammer Tilt : 10/10
Foam rolling
14 min shovelglove
Firefly practice: 3 x
BW SLRDL: 6
Tumbling: 3 x
Crow Handstand: 3 x
Sumo DL 22 kg DB: 5/5/5
SLRDL 22 kg DB: 3/3/3
Suitcase DL 22 kg DB: 2/2/2
Swings 20 kg: 20/20/20
Foam rolling and stretching
120 min walk
Front Tuck Lever Rows: 12/6/6
4 min run barefoot on a grassy track
3543 kcal
191,4 g Fat
234 g Carbs
217,4 g Protein
2013-07-26 Fri.: Deload, Fun, Shovelglove, Trifecta
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 8
Hammer Tilt : 10/10
14 min shovelglove
Trifecta til 9
BW SLRDL: 5
Dead hangs: 40 sec.
Crow Handstand: 1 x
Stretching
Front Tuck Lever Rows: 12
Neck Bridge with swiss ball: 8
170 min walk
7 min test run with new stroller
6 min run with old stroller
foam rolling
The new cart can be effortlessly pushed, but for now I’m used to have the resistance of the old one.
3712 kcal
180,2 g Fat
252,3 g Carbs
251,9 g Protein
2013-07-27 Sat.: Reg
mobility
Footgym.
130 min walk
Foam rolling
3543 kcal
191,4 g Fat
234 g Carbs
217,4 g Protein
2013-07-28 Sun.: Reg
mobility
90 min walk
2891 kcal
144,4 g Fat
223,6 g Carbs
175,4 g Protein
2013-07-29 Mon.: Honing the lifts, Shovelglove
We’re backpacking Thu and Friday, so I decided to modify my routine a bit to suit the restricted time. I will start a proper cycle next week. I felt like honing a bit the routines anyway. Had some odd balance problems with the SLRDL which went remarkably well the last few times.
So, this week it’s:
Mon.: Shovelglove, Lifts
Tue.: Loaded Carries, Trifecta
Wed.: TGUs, 2 hands anyhow, Corkscrew, Swings
Thu. and Fri.: backpacking
Sat.: Squats and/ or a little shoulder work, if I feel like it
Sun.: reg.
Oh, and btw. I throw in a little foot bag work every now and then, when I’m working on foot mobility (picking the bag up with the feet).
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 21 (3 x 7)
Spring Gripper COC No. 1, 140 lbs: 1 x 8
Hammer Tilt : 10/10
14 min shovelglove
Front Tuck Lever Rows: 6/6
BW SLRDL: 6/6/6
Tumbling: 3 x
Band Prayer Press: 10/10/11
Face Pulls 16 kg: 6/6/8
Sumo DL 22 kg DB: 6/6/8
SLRDL 22 kg DB: 4/4/5
Suitcase DL 22 kg DB: 3/3/4
Swings 20 kg: 20/20/30
Crow Handstand: 1 x
Finishers:
2 hands anyhow 2 x 8 kg: 6
20 Equators 16 kg
Foam rolling and stretching
Front tuck lever rows: 12
120 min walk
3631 kcal
182,3 g Fat
240,7 g Carbs
254,1 g Protein
2013-07-30 Tue.: Loaded Carries, Trifecta
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 21 (3 x 7)
Spring Gripper COC No. 1, 140 lbs: 1 x 8
Hammer Tilt : 10/10
BW SLRDL: 6/6
Sumo DL 22 kg DB: 5
Swings 20 kg (20): 22/22/27
Carries outdoor barefoot:
Waiter 15 kg DB : 12 rounds, 216 m
Suitcase 22 kg DB: 11 rounds, 198 m
Farmer 40 kg KB: 6 rounds, 108 m
Combo Walk 2 x 8 kg KB: 4 rounds, 72 m
Trifecta til 10
Death hangs: 20 sec
Crow handstand: 1 x
Front Tuck Lever Rows: 12
Stretching and Foam rolling (shoulders)
A bit slack line practicing for ankle mobility
21 min run with stroller
90 min walk
3571 kcal
177,5 g Fat
243,6 g Carbs
233,1 g Protein
2013-07-31 Wed.: TGUs, 2 hands anyhow, Corkscrew, Swings
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 21 (3 x 7)
Spring Gripper COC No. 1, 140 lbs: 1 x 8
Hammer Tilt : 10/10
250 m swim - just happened
Foam rolling
Band Prayer Press:10
Front Tuck Lever Rows: 6/6
TGUs 12 kg: 5
2 hands anyhow 15 kg DB & 12 kg KB: 3/4
Corkscrew exercises 12 kg: 8/10
Swings 20 kg: 20/20/20
TGUs 8 kg: 4
2 x Corecrusher
Dead hangs: 40 sec.
Crow handstand: 1 x
6 min run with stroller
150 min walk
3287 kcal
174,8 g Fat
247,6 g Carbs
178,2 g Protein
2013-08-01 Thu.: Trekking
Mobility
ca. 170 min Trekking (breaks not included)
700 m elevation up and down, carrying our daughter on the back (ca. 14 - 15 kg in total)
4307 kcal
269,5 g Fat
278,7 g Carbs
202,3 g Protein
2013-08-02 Fri.: Trekking
Mobility
Foam rolling with tennis ball in the morning
ca. 100 min easy Trekking (breaks not included)
During a longer break:
2 Deadhangs
Back home:
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 21 (3 x 7)
Spring Gripper COC No. 1, 140 lbs: 1 x 8
3623 kcal
144,7 g Fat
392,1 g Carbs
192,1 g Protein
2013-08-03 Sat.: Shoulder and calves rehab
My shoulders really got a bit aggravated from carrying the load, plus my calves felt, like they were about to explode.
So:
Morning mobility
10 min reg. jog with stroller during our
120 min walk (with compression socks - despite the heat)
Front Tuck Lever Rows: 9
More Mobility
Shoulder Dislocations: 5 x
BW SLRDL: 5/5/5
Band Prayer Press: 10/10/10
Face Pulls 12 kg: 10/10/10
Shoulder Flys 2 x 4 kg: 12/12/12
Shoulder Swimmers 2 x 4 kg: 12/12/12
Swings 16 kg: 15/16/16
Dead hangs 30 sec.
Crawl
3 min run barefoot on grass
Foam rolling and stretching
3718 kcal
172 g Fat
325,8 g Carbs
220,8 g Protein
2013-08-04 Sun.: More hiking, duh!
Morning mobility
95 min hiking with child on back
slack line practicing for ankle mobility
3744 kcal
215,6 g Fat
225,9 g Carbs
224,6 g Protein
You plug away like a machine. 
Congratulations on your hard work/dedication.
I have one question that has been bugging me since I started reading your log.
What is “foot gym”?
2013-08-05 Mon.: Vintage Strongman Lifts
mobility
Foot gymnastics
Spring Gripper: COC No. 1, 140 lbs: 2 x 10
Spring Gripper COC No. 1.5, 167.5 lbs: 3 x 8
Spring Gripper COC No. 1, 140 lbs: 1 x 10
Hammer Tilt: 11/11
Warmup:
Foam Rolling
Band Prayer Press: 10
Sumo DL 22 kg DB: 5
BW SLRDL: 5
Tumbling 2 x
TGUs 15 kg DB: 3 (left/ right)
2 Hands anyhow 16 kg kb + 15 kg DB: 2/3
Corkscrew exercises 16 kg KB: 10
20 kg: 6
Suitcase DL 22 kg DB: 4/5
Crow Handstand: 2 x
Firefly Hand balance: 2 x
KB swings 20 kg: 23/25/30
Finisher: Combo Walk 2 x 12 kg: 5 rounds - 90 m
40 sec. Deadhangs
Foam Rolling & Stretching
Pullups: 12
Front Tuck Lever Rows: 12
115 min walk
3631 kcal
182,3 g Fat
240,7 g Carbs
254,1 g Protein
2013-08-06 Tue.: Loaded Carries
mobility
Foot gymnastics
Spring Gripper: COC No. 1, 140 lbs: 2 x 10
Spring Gripper COC No. 1.5, 167.5 lbs: 2 x 8
Spring Gripper COC No. 1, 140 lbs: 1 x 10
Hammer Tilt: 10/10
Foam rolling
BW TGUs:3
BW SLRDL: 6
Sumo DL 22 kg DB: 6
Swings 20 kg (20): 22/24/30
Carries outdoor barefoot:
Waiter 15 kg DB : 14 rounds, 252 m
Suitcase 22 kg DB: 12 rounds, 216 m
Farmer 40 kg KB: 6 rounds, 108 m
Fussschaukel: 16/16/16
Knee-Ups: 16/16/16
Crawl: 4 x, 54 m
Firefly hand balance: 3 x
Death hangs: 50 sec
Stretching
Pull ups: 20
Front Tuck Lever Rows: 12
Hanging knee raises: 10
9 min run with stroller
100 min walk
3571 kcal
177,5 g Fat
243,6 g Carbs
233,1 g Protein
[quote]corrmhona wrote:
You plug away like a machine. Congratulations on your hard work/dedication.
I have one question that has been bugging me since I started reading your log.
What is “foot gym”?
[/quote]
Thanks a lot, almost overlooked that post of yours.
Foot gym is: picking up small/odd objects with the feet, spreading toes, toe agility. It’s really worthwhile - even with the lifts.
Now I consider feet strength, how to build up the small stabilizing feet muscles - maybe by kneading a bean/ rice bag and spreading a rubber band with the toes.
Try passing a pencil from one foot to the other. Most people fail at that without practice, try it.
2013-08-07 Wed.: Push/ Pull, Abs
mobility
Foot gymnastics
Spring Gripper: COC No. 1, 140 lbs: 2 x 10
Spring Gripper COC No. 1.5, 167.5 lbs: 3 x 8
Spring Gripper COC No. 1, 140 lbs: 1 x 10
Hammer Tilt: 10/10
Band Prayer Press: 10/11
Pushup - hold Pyramid: til 6
Kettlebell Floor Press 20 kg: 8/8
Rows with 36 kg Kettlebell(s): 10/12
Renegade Rows 22 kg: 22
Straight back bridges: 10/10
C-Curl 16 kg: 10/10
Finisher: 12 Push ups
Foam Rolling & Stretching
Pullups: 22
Front tuck lever rows: 12
16 run with stroller
135 min walk
3279 kcal
118 g Fat
287 g Carbs
256 g Protein
^^^trying to up the Protein to about 250