2013-09-08 Sun.: reg.
Morning gymnastic - tried a few new things
110 min walk
GTG:
Pull-ups: 10
Foam rolling and stretching
3507 kcal
147,6 g Fat
302,6 g Carbs
236,9 g Protein
2013-09-09 Mon.: Vintage lifts
Morning gymnastic
Main:
Foam rolling
Mobility
Band Prayer Press: 10/10
Sumo DL 22 kg DB: 6/6
BW SL RDL: 6/6
Tumbling: 2 x
TGUs
8 kg BB: 2
12 kg KB: 2
16 kg KB: 1
20 kg KB: 1
2 hands anyhow
8 kg BB & 8 kg KB: 4
20 & 12 kg KB: 3
20 & 16 kg KB: 3
Corkscrew 12 kg: 8
Suitcase DL 18 kg BB: 4
28 kg BB: 1/1
Swings 12 kg with one hand: 40 in one go (10/10/10/10)
Mixed walk 20 & 16 kg KB: 4 rounds = 72 m
Deadhangs: 50 sec.
Foam rolling and stretching
140 min walk
GTG:
Front tuck lever rows: 16
Pull-ups: 10
4457 kcal
229,1 g Fat
345 g Carbs
244,6 g Protein
2013-09-10 Tue.: Fun, grip and dreaded parents’ evening
Morning gymnastic and Foam rolling
Foot gymnastic
100 rope jumps
Grip:
Deadhangs: 40 sec. - thick bar - slippery
Kettlebell holds 8 kg upside down: 50 sec.
Hammer Tilt: 7/10
CoC Trainer: 10
CoC No. 1.5: 10 x 1
IronMind resistance band blue: 3 x 12
mobility
Foam rolling
160 min walk
GTG:
Pull-ups: 6/6 - very strict to form
Thoracic extensions and stretching
3577 kcal
203,5 g Fat
228,1 g Carbs
197 g Protein
Parents’ evening tonight, so did a more recovery oriented day - after yesterdays lifts. Wanted to do qi gong, but fell in bed immediately after a bit of additional foam rolling and mobility.
2013-09-11 Wed.: Impromptu and silent Push/ Pull
Morning gymnastic and Foam rolling
Foot gymnastic
22 min run with stroller
70 min walk
Was really late in the evening, when I finally had time to train. (22:20 - 23:20)
So I skipped on the heavy weight part that involved loud clunking and grunting.
Actually I did not think myself, that I could improvise a proper workout that way and at that time, but I was very satisfied none the less.
So, I left only the heavy presses out, which I will do today instead.
Brisk foam rolling of shoulders
Mobility
BW SLRDL: 6/6
14 min shovelglove
Face Pulls:
12 kg: 10/10
16 kg: 8
Push-ups: 12/12/12/12
Rows 22 kg DB: 10/10/10
Frog push-ups:10/10
Rev. DB flys 2 x 9 kg: 10/10
Swimmers 2 x 9 kg DB: 6/6
Combo Walk 2 x 9 kg DB: 10 rounds - 180 m
Straight back bridges: 30 sec.
Deadhangs: 60 sec.
Stretching
GTG:
Front tuck lever rows: 10/11
Pull-ups: 5
3427 kcal
145 g Fat
272,7 g Carbs
240,1 g Protein
2013-09-12 Thu.: Pressing, grunting and grip
Morning gymnastic
120 min walk
Mobility
Band prayer press: 10/10/10
Face Pulls 16 kg: 10/10/10/10
KB Floor press 16 kg: 8/10/8
alternating with:
DB Flys 2 x 9 kg: 12/12/12
Finisher: DB Floor Press 2 x 9 kg: 5
Strict Press 16 kg KB: 8/8
Renegade Rows 27 kg DB: 5
Stretching and Foam rolling
Grip:
Hammer Tilt: 6/10
CoC Trainer: 10
CoC No. 1.5: 10 x 1
IronMind resistance band blue: 3 x 12
GTG:
Front tuck lever rows: 12/1101
Pull-ups: 6
3385 kcal
156,6 g Fat
265,8 g Carbs
214,8 g Protein
Wanted to run alone tonight, but too late for that. Maybe a run with the stroller on fri, meh!
2013-09-13 Fri.: DLs, Squats
Morning gymnastic
Foot gymnastic - picking up random objects, left lying around by the little daughter
10 min run with stroller
130 min walk
Foam rolling
Mobility
BW SLRDL: 8/8
KB swings 20 kg: 32/42
SLRDL 22 kg DB: 8/8
Front Squats with barbell
8 kg: 10
18 kg:5/5/5/5/6
Sumo DL with bar, alternating with normal DL
Sumo 18 kg: 6/6
DL 18 kg: 2/3
Sumo 28 kg: 3/3
DL 28 kg: 2/1/1
KB Swings one handed 12 kg: 20 (10/10)
Deadhangs: 60 sec.
Foam Rolling & Stretching
GTG:
Pull-ups: 6
3763 kcal
182,4 g Fat
265,9 g Carbs
236,1 g Protein
Dropped the walk and opted for the swings. The work with the barbell is different to the KBs, so I took a very conservative and careful approach. The normal DL feels more natural to the bar than the sumo. So adapting to the bar is a new challenge.
2013-09-14 Sat.: reg.
Morning gymnastic
130 min walk
9 min run with stroller
3045 kcal
116,9 g Fat
264,3 g Carbs
221,2 g Protein
2013-09-15 Sun.: reg.
Morning gymnastic
Foot gymnastic
110 min walk
2938 kcal
117,2 g Fat
223,2 g Carbs
220,5 g Protein
You look so lonely over here. Nobody visits.
Stroller runs sound fun, who needs prowlers?
Not much to report, the weekend was uneventful. Finished 3 weeks under load, starting to deload today.
I somehow found it a good idea, to go through the exercises with low weight or no weight at all, to practice form and ROM this week.
In addition I plan to foam roll and do mobility quite a lot.
Adapting to the barbell, qi gong on thursday and probably a long run under the full moon would be swell as a planned fruit, curd cheese, yoghurt and nut day on thursday as well.
So I might do a DL every now and then and pick the bar up, to get accustomed to the front squat position, but not today.
2013-09-16 Mon.: Honing the lifts
Morning gymnastic
Foot gymnastic - foot bag
155 min walk
Main:
Foam rolling
Mobility and stretching
Squat to stand: 5/6
BW SLRDL: 6/6
Tumbling: 2 x
Crow - headstand tries: 1 fail, 4 success
BW TGUs: 3 x
Firefly balance: 3 x
BW 2 hands anyhow: 4/4
BW corkscrews: 12/8
BW suitcase DL: 12
Crow handstand: 2 x
BW swings: 14/20 - those were strange
Foam rolling and stretching
3480 kcal
160,5 g Fat
260,9 g Carbs
191 g Protein
[quote]cavalier wrote:
You look so lonely over here. Nobody visits.
Stroller runs sound fun, who needs prowlers?
[/quote]
Every now and then I get a comment. I guess some do look, but can’t contribute much. Those who did, were very much appreciated tho.
I use to run with the stroller due to time constraints. I’d like to run longer, alone.
Actually I close this thread by the end of this year and will continue with a new one, IF there is enough interest in it. Until then I just continue.
2013-09-17 Tue.: Mobility, GTG-ing with the BB and ankle mobility
Strange, I felt some pain/ soreness in one of the upper serratus muscles below the pec. I assume it’s from the hand-/ headstand practices.
Morning gymnastic
120 min walk
Foam rolling
Mobility
IronMind resistance band blue: 8 x 12
Plank walks: 2 x up and down in the hallway
DL - Front Squat practice with barbell 18 kg: 7 x 1
GTG: Ankle mobility
3556 kcal
165,1 g Fat
269,1 g Carbs
203,2 g Protein
2013-09-18 Wed.: Ankle mobility, hammer, Push/ Pull
Morning gymnastic
100 min walk
14 min run with stroller
Foam rolling
Mobility
Face pulls 12 kg: 10/10
DL 18 kg BB: 2/2/2
14 min shovelglove
Hammer tilt: 4/5 - more angle
Drop set:
Push ups with band: 3/5
Push ups: 12/5
2 hands anyhow 2 x 9 kg DB: 2/2/2
Superset:
DB floor press 2 x 9 kg: 12/12/12
DB flys 2 x 9 kg: 12/12/12
Renegade rows 9 kg DB: 10/10
Straight back bridges: 6
Stretching
GTG: Ankle mobility
Was not that aggressive, because I did a lot of tissue/ mobility/ stretching work before the resistance training - as intended.
3698 kcal
182,6 g Fat
280,6 g Carbs
226,9 g Protein
2013-09-19 Thu.: Relax!
Morning gymnastic
100 min walk
10 min run with stroller
Qi gong
GTG: Ankle mobility
3522 kcal
168,4 g Fat
322,5 g Carbs
178,2 g Protein
Fruit day!
2013-09-20 Fri.: Honing the lifts
Morning gymnastic
110 min walk
9 min run with the new stroller (much faster)
Foam rolling
Mobility
BW SLRDL: 10/10
Tumbling
KB swings (oh) 12 kg: 40/40/40
SLRDL 20 kg KB: 3/3/3
DL 18 kg BB: 1/1/1/1
Suitcase DL 20 kg KB: 4/4
Tumbling
Straight back bridges: 12/12
Stretching and Foam rolling
Foot gym.
Qi gong before bed
GTG: Ankle mobility
Front tuck lever rows: 13
3415 kcal
171,5 g Fat
213,8 g Carbs
239,9 g Protein
2013-09-21 Sat.: Reg.
Morning gymnastic
Foot gymnastic
170 min walk
14 min run with the new stroller
Qi gong before bed
3189 kcal
139,5 g Fat
261,6 g Carbs
210,3 g Protein
2013-09-22 Sun.: Reg.
Morning gymnastic
130 min walk
Qi gong before bed
GTG: Front tuck lever rows - free hanging rows: 14 - 1 (without getting off the bar)
2688 kcal
104,2 g Fat
255,4 g Carbs
177,2 g Protein
Actually felt a bit groggy, so I went to bed early. Because my wife has planned an alpine hiking trip for the next day.
2013-09-23 Mon.: Hike and upper body
Morning gymnastic
Alpine hike
Mobility
Face Pulls 12 kg: 10/10
Face Pulls 16 kg: 10/10/10
Band Prayer Press: 12/12/12/12
Kettlebell rows: 12/12/12/12
Push-ups: 12/12/12/12
Frog push-ups: 8/8
Band pull aparts: 8/8
IronMind resistance band blue: 3 x 12
Stretching
Qi gong before bed
4096 kcal
216,5 g Fat
327,8 g Carbs
206,9 g Protein
2013-09-24 Tue.: Vintage lifts
Morning gymnastic
Foot gym.
19 min run with the new stroller
^^The new stroller (a proper used baby jogger) has no rain cover and there is no option for an umbrella against the sun, so I could not really use it until now on dry autumn days without the aggressive summer sun.
100 min walk
Main:
Foam rolling
Mobility
Band Prayer Press: 11/12
Sumo DL 22 kg DB: 8/8
BW SL RDL: 8/8
Tumbling: 2 x
TGUs
12 kg KB: 2
16 kg KB: 2
20 kg KB: 1
2 hands anyhow
16 & 12 kg KB: 4
20 & 16 kg KB: 3
Corkscrew 12 kg: 10
Suitcase DL 22 kg DB: 6/6
Swings 16 kg with one hand: 20/20
Mixed walk 20 & 16 kg KB: 4 rounds = 72 m
Deadhangs: 60 sec.
Finisher:
Push-ups: 12
Stretching
Qi gong before bed
GTG:
Front tuck lever rows - free hanging rows: 14 - 1
Pull-ups: 8
3697 kcal
192,7 g
268,2 g
235,5 g
Still felt the weight from the hike on my back. On the other hand, the TGUs went really smooth.
2013-09-25 Wed.: Push and Pull
Morning gymnastic
Foot gym.
130 min walk
Grip:
CoC No. 1: 4
CoC No. 1.5: 16 x 1
Hammer Tilt: 5/10
Bought some used dumbbells in the neighborhood and hauled them home:
270 m Farmer’s walk 2 x 8.5 kg - yes, they’re tiny - but cute!
Mobility
Band prayer press: 12/12
Face pulls 12 kg: 10
Face pulls 16 kg: 10/10
Push-ups: 12/12/12
TGUs 8.5 kg DB: 1
KB Floor Press 16 kg: 8/8/10 alternating with
DB Flys 2 x 8.5 kg DB: 12/12/12
DB Floor press 2 x 8.5 kg DB finishes the cycle: 5
Strict press 16 kg KB: 8/10
Rev. Flys 2 x 8.5 kg DB: 12/12 with
Swimmers 2 x 8.5 kg DB: 6/6 and
Curls 2 x 8.5 kg DB: 4/5 finishes push and pull
Stretching and mobility
Qi gong before bed
GTG:
Ankle mobility
Front tuck lever rows - free hanging rows: 14 - 1
Pull-ups: 10/10
3199 kcal
139,5 g
258,3 g
224,9 g
2013-09-26 Thu.: reg., needed it
Morning gymnastic
130 min walk
IronMind resistance band blue (grip antagonist): 3 x 12
Stretching - tried out a program from a book with DVD I bought in January
Qi gong before bed
GTG:
Front tuck lever rows - free hanging rows: 15 - 1/14 - 1
Pull-ups: 5
3241 kcal
152,9 g
268,5 g
198,5 g