2013-10-11 Fri.: Squats, DLs, Swings
Morning gymnastic
Foot gym.
125 min walk
Main:
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 16 kg (oh): 20/20
KB Swings 20 kg: 20
Front Squat 18 kg BB: 5/5/5/5/5 (trying to get deeper)
Sumo DL 28 kg BB: 6/6/6/6/8
Finisher:
Suitcase walk 22 kg DB: 4 rounds inside = 80m
Foam rolling and stretching
Qi gong before bed
3705 kcal
173,7 g Fat
298,6 g Carbs
233,6 g Protein
2013-10-12 Sat.: reg.
Morning gymnastic
100 min walk
6 min run with the new stroller
Qi gong before bed
GTG:
Pull-ups: 10
3151 kcal
128 g Fat
315,5 g CArbs
167 g Protein
2013-10-13 Sun.: reg.
Morning gymnastic
120 min walk
Qi gong before bed
GTG:
Front tuck lever rows: 14/14
2860 kcal
115,5 g Fat
262,2 g Carbs
189,4 g Protein
I noticed your macros and calories vary a fair bit. Are you planning it, or are you aiming for an approximate goal and recording your actual intake?
2013-10-14 Mon.: Deload, mobility, grip
Morning gymnastic
Foot gymnastic
120 min walk
Mobility
Band prayer press:10/10
Face pulls 12 kg: 12/12/12
Push-ups: 10/10
Band pull-aparts: 10
Frog push-ups: 8
Spiderman push-ups:2
BW SLRDL: 8/8
Foam rolling & stretching
Hammer tilt: 6/10
CoC No. 1 gripper: 8/8
CoC No. 1.5 gripper: 4/4/4/4/2
IronMind resistance band red: 3 x 10
Qi gong before bed
GTG:
Front tuck lever rows: 12
Pull-ups: 10
3364 kcal
176,6 g Fat
230,5 g Carbs
211 g Protein
I try scratch list training this week. I aim for 30 BW pushes/ day and 100 BW pulls/ week.
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 22/ week (goal: 100/ week)
[quote]corrmhona wrote:
I noticed your macros and calories vary a fair bit. Are you planning it, or are you aiming for an approximate goal and recording your actual intake?[/quote]
I try to get over 200 g Protein/ day on training days and at least good 160 g on non training days. And I try to stay at 100 -110 % intake. Maintenance + activities.
I vary my diet quite a bit - according to the seasonal produce (atm. its grapes, figs, kraut and stew). The carbs usually come from fruit and the fat from nuts/ avocados mostly.
I skip breakfast atm. more for convenience and try not to worry too much about the macros.
There is a lot to be said for rolling with the seasons and following intuition. I’m either obsessive compulsive or don’t follow any sort of diet at all, I long for that happy middle ground.
2013-10-15 Tue.: Deload, squats, SL RDL, grip
Morning gymnastic
120 min walk
Mobility
Front squats 18 kg: 9 x 2
Band prayer press:12/12/2
Band pull-aparts:: 12/12/12
Push-ups: 15/15
SL RDL 16 kg: 8/8/8
Lateral DB raises 2 x 8.5 kg: 6/8/10
Hammer tilt: 5/10
CoC No. 1 gripper: 12/10
CoC No. 1.5 gripper: 6/8/7/5
IronMind resistance band red: 5 x 10
Qi gong before bed
GTG:
Mixed grip pull-ups: 10/10
3317 kcal
169,2 g Fat
234,6 g Carbs
213,1 g Protein
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 42/ week (goal: 100/ week)
[quote]corrmhona wrote:
There is a lot to be said for rolling with the seasons and following intuition. I’m either obsessive compulsive or don’t follow any sort of diet at all, I long for that happy middle ground.[/quote]
I used to be quite strict, but I decided for now to do an experiment and skip my big honking breakfast. More for lifestyle reasons, because I am the last who can enjoy it - after the family is fed and the lunchbag(s) prepared, etc.
Usually I can sit down and enjoy it 1 1/2 hours before lunch. That is a little bit too much eating in that timeframe.
Now I have my breakfast in the afternoon as a snack, or as dinner. I decided to try this for three month. It took me about six weeks to dial it in.
Now the lunch is earlier, very much appreciated by all family members and I have room for a few more fun calories.
I baked a very delicious summer cake for example and I had enough “room” left to fit a slice in here and there and used the carbs strategically before and/ or after the training.
The carb/ fat intake varies, depending on my liking and I think it’s good that way. I usually cook from scratch for me and the family and if you do that, you can have pizza and lasagna too, because you know what’s in it and you won’t gobble special occasion food every day, all day long, because it’s pretty much work intense.
I walk with my little daughter each day for about 2h and 9 k with the stroller. I think my body quite knows what season it is and tells me the needs to it’s liking. I mostly look to keep the protein high.
oh, and btw. I wrote my thoughts down in august, before starting this new cycle:
I was pondering about that for a while now.
I’m going to start a new cycle beginning 08-26
Instead of
Vintage Lifts
Carries
Push & Pull
Squats, DLs
Shoulders, Tris
Reg.
Reg.
it’ll be:
Vintage Lifts
Fun
Push & Pull
Fun
Squats, DLs
Reg.
Reg.
Reason for this: I am now at a point where I need more work before and after a training session and more rest in between.
I like to push my weights further by decluttering and simplifying the routine plus I want to fast a bit on not training days, to make it easier. Eating a bootload (or is it boatload?) on training days, to make it even more simple.
I’ll go into detail in a bit. But for now, I hope, I have your attention.
I define the fun stuff first.
While all is more or less fun, I see the fun here as optional exercises, from which I choose, based on how I feel on the fun day:
Fun stuff to choose from:
Tumbling, balances, yoga, rope skipping, runs, slack line, foot bag, shovelglove, honing the lifts, qi gong, bw exercises, mobility, kb swings, crawling, foot gymnastics, stretching, dead hangs, biking, swimming, foam rolling, grip work, …
Since I love the walks and swings, the training days Mon., Wed. and Fri. will probably include some of them. I throw the isolation exercises out (at least mostly I guess) and focus on skills on fun days with low intensity.
For the coming two cycles, I’ll try this out, the fun will be probably:
Mobility (yoga), crawls, hand balances, foam rolling and stretching, dead hangs, grip work and probably runs.
Ok, I have a few minutes now, to get into the main programming.
This is the skeleton and I may add a bit flesh here and there, but rather leave it simple:
Mon.: Vintage Lifts
Warmup:
Mobility
Band Prayer Press
Sumo DL
BW Single legged RDL
Tumbling
Main:
TGUs
2 hands anyhow
Suitcase DL
KB Swings
Finisher: Suitcase walk
Wed.: Push, Pull and Abs along the way
Warmup:
Mobility
Band Prayer Press
Face Pulls
Pushups with Iso hold
Main:
KB Floor Press
Renegade Rows
Strict Press
Straight Back bridges
Finisher:
Combo walk
Waiter’s walk - optional
Fri.: DLs, Squats
Warmup:
Mobility
BW Single legged RDL
KB Swings
Getting ready: Single legged RDL
Main:
Goblet Squats
Sumo DL
Finisher: Farmer’s walk
Foam rolling and stretching as necessary. Plus, I do a morning routine every day (30 mins), consisting of mobility, stretching and yoga and ab work.
Today I weighted myself at 76.9 kg (169.5 lbs) - I was between 76 and 77 kg for some time now.
I’ll now skip my heap of a breakfast and consume it only on main training days. Also I try to eat more intuitively and am looking to keep the protein at 200 g on off and 250 g on training days.
I do this more as an lifestyle decision, but I feel, like I could get rid of some 2 kg or 4 - 4.5 lbs.
oh, and for the record, I guess I shed some fat and gained one pound none the less.
2013-10-16 Wed.: Deload, shovelglove, grip
Morning gymnastic
Foot gymnastic
120 min walk
7 min run with the new stroller
14 min shovelglove
Band Preacher Press: 12
Face Pulls 12/12
Frog PUs: 8/10/4
Mobility
Push-ups: 8
Hammer tilt: 6/10
CoC No. 1 gripper: 10/5
CoC No. 1.5 gripper: 2/2/1
IronMind resistance band red: 10/10/10/10/12/10
Qi gong before bed
GTG:
Front tuck lever rows: 14
Pull-ups: 5
3248 kcal
138,9 g Fat
328,7 g Carbs
162,2 g Protein
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 61/ week (goal: 100/ week)
You seem to keep a large variety going in your workouts. I like the idea of varying calories more between workout and non workout days. Do you find your lifts going up as quickly with this approach? Have you tried anything like Crossfit? It is boatload.
[quote]corrmhona wrote:
You seem to keep a large variety going in your workouts. I like the idea of varying calories more between workout and non workout days. Do you find your lifts going up as quickly with this approach? Have you tried anything like Crossfit? It is boatload.[/quote]
Thanks a lot!
I have progressed very well with the Turkish get ups - 20 kg atm. trying 22 kg DB probably the next cycle. With the lifts or squats in general, I cannot quite say, because I transition from 36 kg KB front s (parallel) to barbell front squat and BB deadlift from KB deadlift.
I still have to get used to the barbell. I try to squat with good form and low weight and try to get lower. And for the deadlift, the travel path of the weight is different. At least I could load the bar with more weight. Atm. it’s a transition and lots of ankle mobility.
Last year that at that date I was 4.5 kg lighter - about 10 pounds. I guess, I still can tap into my old potential and I might meet my plateau at 80 - 85 kg.
I still struggle with the single legged romanian deadlift, but I get better. I now can swing my 16 kg KB one handed and my 20 kg for 40 reps at times.
My presses got remarkably better and the 2 hands anyhow are not that bad either. So I guess it’s for the better. I will do a review after the next and third cycle.
Atm it’s trying to get deeper with the squats and doing more pressing movements.
I did not try Crossfit per se, but I do quite some BW exercises, when it happens, that I’m not at home. For Crossfit I might be too slow, blame the Qi Gong maybe.
Excellent. I’ll keep watching your progress. You are making solid gains.
You might be surprised about speed. If qi gong gives you a supple, relaxed muscle, it is usually faster than a tight one. That was my experience in combatives anyway. It may end up speeding you up.
[quote]corrmhona wrote:
Excellent. I’ll keep watching your progress. You are making solid gains.
You might be surprised about speed. If qi gong gives you a supple, relaxed muscle, it is usually faster than a tight one. That was my experience in combatives anyway. It may end up speeding you up.[/quote]
good to know
2013-10-17 Thu.: Deload, squats, grip
Morning gymnastic
90 min walk
6 min run with the new stroller - somehow not keen on running this week
Mobility
Front squats 20.5 kg BB: 9 x 2
(practicing lifting off the floor, getting the weight into position and squatting of course)
Band pull-aparts: 12/12/12
Band preacher press: 12
Push-ups: 18/12
KB swings 12 kg (oh): 34
Hammer tilt: 6/10
CoC No. 1 gripper: 8/8
CoC No. 1.5 gripper: 4/4/4/4
IronMind resistance band red: 3 x 10
Qi gong before bed
GTG:
Mixed grip pull-ups: 10/10
3546 kcal
174,5 g Fat
296,7 g Carbs
187,5 g Protein
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 81/ week (goal: 100/ week)
UPDATE: Might not look like much, but I’m quite satisfied with the gains. I guess quite some mass went into the lower body. Not too much flabs either.
[photo]39392[/photo]
Weight trend:
[photo]39393[/photo]
Well done, heavier and more cut. I love the chart.
[quote]corrmhona wrote:
Well done, heavier and more cut. I love the chart.[/quote]
Thanks a lot.
Well the chart says what these figures are: Just figures, but put them together you can see a trend in there.