[quote]Avocadoshake wrote:
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.[/quote]
I’ll try tonight and report!
I managed to pick up the white board marker, take the cap off and tried to write “Hi” on the white board. I failed miserably, but I put the cap back on in only three tries.
[quote]corrmhona wrote:
I managed to pick up the white board marker, take the cap off and tried to write “Hi” on the white board. I failed miserably, but I put the cap back on in only three tries.[/quote]
That’s actually pretty good!
2013-08-08 Thu.: Squats, DLs
mobility and foam rolling
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
warmup:
Foam rolling
BW SLRDL: 6
KB swings 20 kg: 24/26/32
SLRDL 22 kg DB: 5/6/3
Goblet Squats
22 kg: 12
24 kg: 12/12
32 kg: 10/12
Sumo DL
22 kg DB: 10
32 kg: 10/12
40 kg: 10/12
Equators 16 kg: 24/24/30
Deadhangs: 40 sec.
Pullups: 10
Front tuck lever rows: 12
130 min walk
3742 kcal
144,4 g Fat
347,9 g Carbs
251,3 g Protein
2013-08-09 Fri.: Triceps, Shoulders
Foot gymnastics
Spring Gripper: COC No. 1, 140 lbs: 2 x 10
Spring Gripper COC No. 1.5, 167.5 lbs: 8/10/8
Spring Gripper COC No. 1, 140 lbs: 1 x 10
Grip Antagonist with blue IronMind rubber band: 60 x (5 x 12)
Hammer Tilt: 10/10
Warmup:
Foam rolling
Band Prayer press: 10
FAce Pulls: 10/10/10
Frog Pushups: 8/23
Wavelengths with 4 kg KB : 16/17/17
Kettlebell Pirate Ships 12 kg: 7/8/8
Strict Press kneeling (one handed) 15 kg: 6/6/6
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
Firefly handbalance: 1
Crow handstand: 2 x
Finisher: Renegade rows 22 kg: 12/6
Foam rolling shoulders & stretching
Front tuck lever rows: 12
16 min run with stroller
85 min walk
3715 kcal
169,3 g Fat
222,6 g Carbs
321,1 g Protein
2013-08-10 Sat.: reg
Mobility
Footgym.
Work in the garden, potting up, weeding, cleaning, watering (2 h)
1 k swim
100 min walk
Front tuck lever rows: 12
3505 kcal
172,7 g Fat
236,3 g Carbs
245,2 g Protein
2013-08-11 Sun.: reg
Mobility
Footgym.
105 min walk
Front tuck lever rows: 13
3032 kcal
124,7 g Fat
252,4 g Carbs
213,9 g Protein
2013-08-12 Mon.: Vintage Strongman Lifts
mobility and foam rolling in the morning
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
Warmup:
Foam Rolling
Band Prayer Press: 10
Face Pulls 16 kg: 10
Sumo DL 22 kg DB: 7
BW SLRDL: 6
Tumbling: 2 x
Firefly hand balance: 2 x
TGUs 15 kg DB: 4 (left/ right)
2 Hands anyhow 20 kg kb + 15 kg DB: 2/3
Corkscrew exercises 20 kg KB: 4/6
Suitcase DL 22 kg DB: 4/6
KB swings 20 kg: 26/28/30
50 sec. Dead hangs
Foam Rolling & Stretching
Pullups: 10
Front Tuck Lever Rows: 13/12
100 min walk
25 min run with stroller, lo and behold!
3594 kcal
193,7 g Fat
210,4 g Carbs
245,8 g Protein
2013-08-13 Tue.: Loaded Carries
mobility and Foam rolling
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
Foam rolling
BW SLRDL: 6
Sumo DL 22 kg DB: 6
Swings 20 kg (20): 22/26/30
Carries outdoor barefoot:
Waiter 20 kg KB : 8 rounds, 144 m
Suitcase 24 kg KB on towel: 4 rounds, 72 m
Farmer 48 kg KB: 4 rounds, 72 m
Combo walk 2 x 12 kg: 5 rounds, 90 m
Fussschaukel: 16/16/20
Knee-Ups: 16/16/16
Crawl: 3 x, 54 m
Crow handstand: 2 x
Death hangs: 60 sec
Stretching
Pull ups: 4 x 12
Front Tuck Lever Rows: 13
120 min walk
3710 kcal
174,2 g Fat
276,9 g Carbs
249 g Protein
2013-08-14 Wed.: Push/ Pull, Abs
mobility and Foam rolling
Foot gymnastics
Spring Gripper: COC No. 1, 140 lbs: 2 x 10
Spring Gripper COC No. 1.5, 167.5 lbs: 3 x 10
Spring Gripper COC No. 1, 140 lbs: 1 x 10
Hammer Tilt: 11/10
Band Prayer Press: 10
Face Pulls 16 kg: 10/10
Pushup - hold Pyramid: til 7
Kettlebell Floor Press 20 kg: 8/8
16 kg: 8
Rows with 36 kg Kettlebells: 10/12
Renegade Rows 22 kg: 23
Straight back bridges: 10/11
C-Curl 16 kg: 10/10
15 kg: 5
Finisher: 15 Push ups
Death hangs: 60 sec
Foam Rolling & Stretching
Pullups: 12
Front tuck lever rows: 13/13
10 min run with stroller
100 min walk
3928 kcal
175,5 g Fat
338,1 g Carbs
227,3 g Protein
2013-08-15 Thu.: Squats, DLs
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
warmup:
Foam rolling
BW SLRDL: 6
KB swings 20 kg: 30/35
SLRDL 22 kg DB: 6/7
Goblet Squats
22 kg: 12
24 kg: 12/12
32 kg: 10/12
Sumo DL
22 kg DB: 10
32 kg: 12
40 kg: 12
48 kg: 3
Equators 16 kg: 40
Deadhangs: 40 sec.
Foam Rolling & Stretching
115 min walk
22 min bike (errand)
3762 kcal
177,7 g Fat
281,8 g Carbs
252,9 g Protein
2013-08-16 Fri.: Triceps, Shoulders
Foot gymnastics
Spring Gripper: COC No. 1, 140 lbs: 2 x 10
Spring Gripper COC No. 1.5, 167.5 lbs: 8/10/8
Spring Gripper COC No. 1, 140 lbs: 1 x 10
Grip Antagonist with blue IronMind rubber band: 60 x (5 x 12)
Hammer Tilt: 10/10
Warmup:
Foam rolling
14 min Shovelglove
Band Prayer press: 10
Face Pulls 16 kg: 10/10/10
Frog Pushups: 10/22
Strict Press kneeling (one handed) 15 kg: 6/6/7
Shrugs 22 kg DB (left/right): 14
Shrugs 28 kg KB (left/right): 14/14
Rev. Fly 2 x 12 kg KB: 12/12
Swimmers 2 x 12 kg KB: 12/12
Crow handstand: 2 x
Deadhangs: 60 sec.
Foam rolling stretching
Front tuck lever rows: 13
12 min run with stroller
90 min walk
3771 kcal
180,4 g Fat
295,1 g Carbs
235,8 g Protein
2013-08-17 Sat.: reg.
Mobility
120 min walk
Front tuck lever rows: 14
Foam rolling and stretching
Had a thorn in my right foot and hurt my toes, do not fancy foot work atm.
2781 kcal
117,9 g Fat
249 g Carbs
180,3 g Protein
2013-08-18 Sun.: reg.
Mobility
125 min hike
Front tuck lever rows: 7
3816 kcal
222,8 g Fat
264,9 g Carbs
181 g Protein
2013-08-19 Mon.: Fun
Morning gymnastic
Foam rolling
Foot gymnastic
Mobility
Trifecta (Al Kavadlos version: BW squats, pull ups, push ups, Pyramid, starting with one):
up to ten, then back to one rep again
Crow handstand: 1
Dead hangs: 60 sec.
Stretching
20 min run with stroller
85 min walk also with stroller - as usual
GTG:
Front tuck lever rows: 14
3383 kcal
162,5 g Fat
252 g Carbs
213,6 g Protein
2013-08-20 Tue.: Fun
Morning gymnastic
Foam rolling
Foot gymnastic
Mobility
(trying some new stuff)
circuit with one weight for simplicity - except the band of course
Band Prayer Press: 10/10/10/10
Face pulls 16 kg: 5/5/5/9
Swings 16 kg: 20/20/20/20
Goblet squat 16 kg: 6/6/6/6
SLRDL 16 kg: 6/6/6/6
Suitcase DL 16 kg: 6/6/6/6
140 min walk
25 min run without the stroller - a bit shy of 5 k
Stretching
GTG:
Front tuck lever rows: 5
3402 kcal
183,8 g Fat
221,4 g Carbs
181,5 g Protein
2013-08-21 Wed.: Shovelglove, Grip, Core Crusher
Morning gymnastic
Foot gymnastic
Mobility
14 min Shovelglove
KB holds upside down 8 kg, 30 sec.: 4 x
DB holds 22 kg, 30 sec.: 4 x
Hammer hand walkouts 4 kg hammer: 6/6/6/6
Hammer balance 4 kg hammer, 30 sec.: 4 x
Hammer tilt 4 kg hammer: 4 x sideways, 10 x back and forth
2 x Core Crusher (10 hanging knee raises, 60 sec. plank, 10 straight back bridges, 30 sec. side planks)
Grip antagonist with my blue IronMind resistance band (2nd strongest): 60 (5 x 12)
Stretching
140 min walk
GTG:
Front tuck lever rows: 14/14
3132 kcal
142,9 g Fat
288,3 g Carbs
175,4 g Protein
2013-08-22 Thu.:
Morning gymnastic
Foot gymnastic
Foam rolling
Mobility
Face Pulls 20 kg: 2/2/5/2
Goblet Squat 20 kg: 3/3/3/3
SL RDL 20 kg: 3/3/3/3
Sumo DL 22 kg DB: 5/5/5/5
Swings 20 kg: 12/15/15/20
Firefly hand balance: 3 x
Crow handstand: 1 extremely long and good one
^^^was the best achievement of the whole day, felt some lack of body control and coordination, maybe I targeted the muscle knots a bit too much and was too loose, drained or whatever
Foam rolling and stretching nevertheless, have had some good results on loosing the stubborn knots.
120 min walk
GTG:
Front tuck lever rows: 14
3202 kcal
176,8 g Fat
212,4 g Carbs
194,4 g Protein
2013-08-23 Fri.: Mobility and run
Morning gymnastic
110 min walk
Foam rolling
20 min run without the stroller over the fields in the evening (4 k)
Mobility and Stretching
3324 kcal
166,7 g Fat
260,1 g Carbs
196,5 g Protein
2013-08-24 Sat.: reg.
Morning gymnastic
Foot gymnastic
180 min walk
Foam rolling
3179 kcal
157,9 g Fat
235,3 g Carbs
203,4 g Protein
2013-08-25 Sun.: reg.
Morning gymnastic
115 min walk
2880 kcal
150,7 g Fat
195,1 g Carbs
184,8 g Protein
Hey Avacado. Would just like to chime in on the foot gymnastics. Do you find that it helps coordination and balance being the base for most of your work? How does it affect your explosiveness since you lean more towards the KBs and bodyweight work?
I find that when I’m off from exercising for extended periods of time (like most of the time) the joints become unhappy because the muscle that should be doing most of the work isn’t. They constantly pop and crack. Now that I’m back into the gym everything feels must better and more aligned, but I neglect the feet. Looked up some foot exercises, did them and it felt really awesome. I was going to post in my log about it but then saw you have foot gymnastics programmed almost every day and thought this may be the better place to discuss it.
It’s interesting how much work we actually expect from the feet but don’t give them the full attention they need. Sure, a lot of us do the flexion, rotation stretches and the occasional rub down, but they need more than that.