2013-09-27 Fri.: Squats, DLs, Swings
Morning gymnastic
110 min walk
21 min run with the new stroller
- you can really run comfortably with that thing, when accustomed.
Main:
Foam rolling
Mobility
BW SLRDL: 8
SLRDL 12 kg KB: 8
SLRDL 16 kg KB: 8
SLRDL 20 kg KB: 8
SLRDL 22 kg DB: 8
KB Swings 12 kg (oh): 24/24
KB Swings 20 kg: 24
Front Squat 18 kg BB: 5/5/6/6/6
- still a learning experience, to get the bar into position. I do skip the box below my butt also and focus on proper form, not reps.
Sumo DL 28 kg BB: 4/4/5/5/6
- now I got the hang of these, still need to accustom to the bar, but I think I can slowly, carefully add weight to them.
Finisher:
Combo walk 2 x 9 kg DB: 10 rounds - 180 m
Stretching
Qi gong before bed
GTG:
Front tuck lever rows: 10/10
Pull-ups: 8/4 - I try to do them quite strict and not for reps atm.
3169 kcal
112,6 g Fat
332,9 g Carbs
201,2 g Protein
Actually, I almost wanted to blow that session. Because I have a mild infection of the upper airways, which wasn’t so bad if there weren’t the muscle aces and the headache that came with the package.
A very light experimental jog with the stroller got the snot flowing and mild pain killers - which I take verrry seldom, did soothe the aches and headache.
Actually I took them to feel not like being put through the mill.
So I was prepared to only do mobility instead of lifting stuff and added carefully weight after each rep to the Single Legged RDL.
That felt quite right and I did the training without exhausting myself too much.
Of course, I was sweating, but I felt better afterwards and do feel much better today.
(Actually I should’ve blown the hike on Monday, since I felt this coming)
Disclaimer: I do not condone training when sick in general and I skipped my training when I was definitely not able to do it more than once.
BUT there is a fine line, when (imho) light traning still can be beneficial.
Actually I think the meds I took on Friday, but not today, and the training really helped to get rid of this, since I felt it for quite some time.
2013-09-28 Sat.: reg
Morning gymnastic
120 min walk
Foot gym.
Qi gong before bed
Had problems with “the white crane spreads its wings” - as always
GTG:
Pull-ups: 6
2623 kcal
127,2 g Fat
199,5 g Carbs
182,2 g Protein
2013-09-29 Sun.: reg
Morning gymnastic
130 min walk
Foot gym.
Foam rolling
Qi gong before bed
GTG:
Front tuck lever rows: 14
Pull-ups: 8
2997 kcal
164,2 g Fat
213,1 g Carbs
177,6 g Protein
2013-10-01 Mon.: Vintage lifts
Morning gymnastic
Foot gym.
140 min walk
Main:
Mobility
Band Prayer Press: 12/12
Sumo DL 22 kg DB: 9/10
BW SL RDL: 8/8
Tumbling: 2 x
TGUs:
BW: 1
8.5 kg DB: 1
12 kg KB: 1
16 kg KB: 1
20 kg KB: 2 (!)
2 hands anyhow:
12 kg KB & 8.5 kg DB: 2
16 & 12 kg KB: 2
20 & 16 kg KB: 2
Corkscrew 12 kg: 10
Suitcase DL 22 kg DB: 6/6
Swings 16 kg with one hand: 20/20
Stretching
Qi gong before bed
GTG:
Front tuck lever rows: 12
Pull-ups: 10
3121 kcal
132,2 g Fat
289,6 g Carbs
192,8 g Protein
2013-10-02 Tue.: Mobility, carries, grip
Morning gymnastic
Foot gym.
130 min walk
Foam rolling
Mobility
Suitcase walk 22 kg DB: 12 rounds = 216 m
Mixed walk 16 & 20 kg DB: 6 rounds = 108 m
Dead hangs: 40 sec.
Hammer tilt: 10/10
CoC No. 1 gripper: 6/6
CoC No. 1.5 gripper: 10 x 1
IronMind resistance band blue: 5 x 12
Qi gong before bed
GTG:
Front tuck lever rows: 10
Pull-ups: 10
3304 kcal
157,8 g Fat
257,9 g Protein
194,7 g Carbs
2013-10-03 Wed.: Push and Pull
Morning gymnastic
Foot gym.
115 min walk
14 min run (new stroller)
Mobility
Band prayer press: 12/10/12
Face pulls 12 kg: 10/10
Face pulls 16 kg: 10/10/16
Push-ups: 14/14/14
KB Floor Press 16 kg: 8/10/10 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
Strict press 12 kg KB: 8
Rev. Flys 2 x 8.5 kg DB: 12/12/12
Swimmers 2 x 8.5 kg DB: 12/12/12
Curls 2 x 8.5 kg DB: 6/6/7
Stretching and mobility
Qi gong before bed
3614 kcal
162,4 g Fat
292,1 g Carbs
232,5 Protein
2013-10-03 Thu.: Mobility, carries, grip
Morning gymnastic
Foot gym.
140 min walk
Foam rolling
Mobility
Waiter’s walk 22 kg DB: 2 rounds = 36 m
Renegade rows 22 kg DB: 22
^^I want to adapt to the 22 kg DB, especially, pushing it overhead
Farmer’s walk 40 kg KBs: 4 rounds = 73 m
Combo walk 2 x 9 kg DB: 6 rounds = 108 m
Hammer tilt: 10/10
Pull-ups: 8/8/10
CoC No. 1 gripper: 7/7
CoC No. 1.5 gripper: 2/2/3/3/3
IronMind resistance band blue: 5 x 12
Qi gong before bed
3501 kcal
163,6 g Fat
276,3 g Carbs
207,7 g Protein
I just want to announce, we’re in the last quarter of the year. If I don’t get enough feedback whether my ventures are interesting for you, I’ll stop writing about them here in 2014.
2013-10-04 Fri.: Squats, DLs, Swings
Morning gymnastic
Foot gym.
120 min walk
7 min run with the new stroller
Main:
Foam rolling
Mobility
BW SLRDL: 8
SLRDL 12 kg KB: 8
SLRDL 16 kg KB: 8
SLRDL 20 kg KB: 8
SLRDL 22 kg DB: 8
KB Swings 12 kg (oh): 24
KB Swings 16 kg (oh): 22
KB Swings 20 kg: 20
Front Squat 18 kg BB: 6/8/8/8/8
Sumo DL 28 kg BB: 6/6/6/6/8
Stretching
Qi gong before bed
GTG:
Front tuck lever rows: 12
Pull-ups: 6
3512 kcal
178,8 g Fat
253,2 g Carbs
206,2 g Protein
2013-10-05 Sat.: reg.
Morning gymnastic
Foot gym.
120 min walk
Qi gong before bed
GTG:
Pull-ups: 14
3125 kcal
118,1 g Fat
334,3 g Carbs
171,8 g Protein
2013-10-06 Sun.: reg.
Morning gymnastic
Foot gym.
120 min walk
Foam rolling
Qi gong before bed
GTG:
Pull-ups: 8/8/8/8
4807 kcal
204,3 g Fat
391,5 g Carbs
341,7 g Protein
^^I was so hungry, unbelievable. I take an artichoke extract atm. Good for the digestion. Made me hungry it seems. Lost quite some weight nonetheless in the following days.
2013-10-07 Mon.: Vitaparcours, vintage lifts
Morning gymnastic
105 min walk
Was away during the afternoon and decided to go on the nearby Vitaparcours. BW exercises in the forest (bars, rings, etc.), combined with a brisk walk. Was very enjoyable. I tried quite some things.
Later hauled the potted plants (quite some lifts and loaded carries) in and decided to do only some lifts with lighter load as an addition and GTG the squat.
Main:
Mobility
Band Prayer Press: 12/12
Face Pulls 12 kg: 12/12
Tumbling: 2 x
Swings 12 kg with one hand: 24/24
TGUs:
12 kg KB: 2/3
2 hands anyhow:
12 x 8.5 kg DB: 2/3
Corkscrew 12 kg: 12/12
Suitcase DL 18 kg BB: 5/5
Foam rolling and stretching
Qi gong before bed
GTG:
BB Squats 18 kg: 12 x 1
2904 kcal
108,2 g Fat
296,2 g Carbs
171,2 g Protein
I’ve been reading. You do interesting stuff. Very different from what I do so it is hard to comment, but I enjoy reading if it isn’t a strain on your time for you to continue posting.
I concur with Corrmhona. The fact that it is so different that it’s hard to comment. I had to look up vita parcours, for instance. I’m sure you posted it in the past but what are your current goals? You seem to be moving towards strongman but then some stuff looks like it’s maintenance - really hard to tell, but it is interesting.
2013-10-08 Tue.: reg.
Morning gymnastic
90 min walk
31 min run - alone
Run/ walk/hike combo. 9 k hike, 5.5 k run, good 14 k in total
Hammer tilt: 5/10
CoC No. 1 gripper: 8/8
CoC No. 1.5 gripper: 5 x 3
IronMind resistance band blue: 5 x 12
15 min stretching flow from a book with DVD - quite good I must say
Qi gong before bed
3632 kcal
178,1 g Fat
286,8 g Carbs
206,2 g Protein
Not very sure about those numbers, because I made bone marrow broth and slurped all the marrow. I had to guesstimate the fat content.
[quote]corrmhona wrote:
I’ve been reading. You do interesting stuff. Very different from what I do so it is hard to comment, but I enjoy reading if it isn’t a strain on your time for you to continue posting.[/quote]
Not so much a strain, because I write all down in TextEdit in the first place and then copy and paste it. But if no one gets sth. out of it even that time can be used for better purposes.
A few comments or questions even now or then would be nice, so it doesn’t morph into a monologue.
[quote]Crushed_Idiot wrote:
I concur with Corrmhona. The fact that it is so different that it’s hard to comment. I had to look up vita parcours, for instance. I’m sure you posted it in the past but what are your current goals? You seem to be moving towards strongman but then some stuff looks like it’s maintenance - really hard to tell, but it is interesting.[/quote]
Ah the vita parcours: Like Crossfit ™ in the forest. A nice surrounding and not so much crossfit, lol. No one is forcing you. it’s very quiet, so you can try stuff with the installed rings, bars and different objects and hike or run/ jog between the stations, if you’re so inclined. I hiked.
I recently went down from more like 5 training days to 3. Using the days in between for active reg. or maintenance.
Finishing my second cyle 3 weeks on/ 1 week off. Will report after the 3rd cycle.
Reason for this is, I can now lift quite an amount of weight (for my personal standards) during the main training sessions, that requires to focus more on mobility, stretching, accessory stuff in between the training units.
Imho. I approach 45 in about 7 month and despite I still kind of defy it, it definitely takes it’s toll, have to work more on loosening the built up tension in the muscles. But I wished, I did start this “boring” stuff earlier.
See it more like yin and yang.
I outlined my goals here: My Goals for 2013 - Fleshed Out - Over 35 Lifter - Forums - T Nation
Some of them I crushed already, some I dismissed.
Being a strong dad is my goal, as it is very helpful to haul stuff around - especially on hikes.
2013-10-09 Wed.: Push/ Pull
Different approach today. Didn’t know when the family comes back, I took my supplements after getting up: Cod liver oil, Mg and zinc, grabbed 0.5 l whole milk. Put on my shoes and went for a walk.
A bit shy of 9 k - as usual and 85 min total time. Will log some more walk with the daily errands
25 min more walking, 110 min in total
Gymnastics as I returned
Mobility
Band prayer press: 12/12/12
Face pulls 12 kg: 12/12
Face pulls 16 kg: 12/12
Push-ups: 16/16/16
KB Floor Press 16 kg: 8/10/10 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
Renegade rows 22 kg DB: 15
Swimmers 2 x 8.5 kg DB: 8/8
Combo walk (inside) 2 x 8.5 kg DB: 3 rounds in the hallway = 60 m
Stretching
More foam rolling (ouch) and stretching
no Qi gong tonight, had better things to do
GTG:
Front tuck lever rows: 14
3396 kcal
160,4 g Fat
271,1 g Carbs
213,3 g Protein
2013-10-10 Thu.: Grip, shovelglove
Morning gymnastic
Foot gym.
115 min walk
14 min shovelglove
Hammer tilt: 6/10
CoC No. 1 gripper: 8/10
CoC No. 1.5 gripper: 3/5/4/4/2
IronMind resistance band red: 3 x 10
15 min stretching
Qi gong before bed
3014 kcal
153,6 g Fat
211,3 g Carbs
191,6 g Protein