2013-10-18 Fri.: Deload, variations in swing, (weak) grip
Morning gymnastic
Foot gymnastic
120 min walk
Swings 12 kg: 32
2 x 8 kg: 16
12 kg (oh): 44 (12/12/10/10 in one set)
16 kg: 30
16 kg (oh): 20/20 [(10/10) x 2]
20 kg: 22/32
Mobility
Band prayer press: 12
Frog push-ups: 12/10/8
Band pull-aparts: 12
Hammer tilt: 7/10
CoC No. 1 gripper: 6/6/6
CoC No. 1.5 gripper: 2/2/2 - I guess, I’n done for this week
IronMind resistance band red: 3 x 10
Qi gong before bed
GTG:
Front tuck lever rows: 8
Pull-ups: 4
3316 kcal
156,3 g Fat
380 g Carbs
201,5 g Protein
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 93/ week (goal: 100/ week)
2013-10-19 Sat.: reg.
Morning gymnastic
Foot gymnastic
120 min walk
7 min run with the new stroller
Qi gong before bed
GTG:
Front tuck lever rows: 8
3165 kcal
155,1 g Fat
217,4 g Carbs
228,7 g Protein
Total BW Pushes: --/ day (goal: 30/ day) | total BW Pulls: 101/ week (goal: 100/ week)
Yesterday:
2 hands anyhow 22 kg DB & 16 kg KB (PR!)
I would forget I had the db overhead and drop it on my skull.
2013-10-20 Sun.: reg.
Morning gymnastic
110 min walk
3288 kcal
162,4 g Fat
223,7 g Carbs
225,9 g Protein
[quote]corrmhona wrote:
I would forget I had the db overhead and drop it on my skull.[/quote]
Ouch!
2013-10-21 Mon.: Vintage lifts
Morning gymnastic
7 min run with the new stroller
120 min walk
I had a dreaded parent’s evening before I could train. I was so fed up by the powerpoint treatment, I just (almost) went berserk. Started with a good warm up and then did lift the weights. And I started quite heavy, I wanted to get it done.
Main:
Mobility
Push ups: 10/10/10
BW SL RDL: 8/8
Tumbling: 2 x
Swings 20 kg: 26/30
TGUs:
16 kg KB: 2
20 kg KB: 2
2 hands anyhow:
20 & 16 kg KB: 2
22 kg DB & 16 kg KB: 2 (PR)
Corkscrew 16 kg: 8
Suitcase DL 22 kg DB: 7/8
Finisher: Suitcase walk 22 kg DB: 3 rounds in the hallway ~ 54 m
Stretching
Qi gong before bed
GTG:
Mixed grip pull-ups: 10/10
Pull-ups: 6
3288 kcal
162,4 g Fat
223,7 g Carbs
225,9 g Protein
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 26/ week (goal: 100/ week)
^^I try to keep this scratch list for a wile. 100 BW pulls/ week are a nice doable number as are the 30 pushes/ day - I substitute the prayer press with them.
2013-10-22 Tue.: Squats
Decided to practice my front squats a bit
Morning gymnastic
Foot gymnastic
140 min walk
Mobility
Frog push ups: 12/10/8
Front squats 20.5 kg BB: 5/5/5
Qi gong before bed
GTG:
Front tuck lever rows: 12
3323 kcal
144,4 g Fat
255,2 g Carbs
219 g Protein
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 28/ week (goal: 100/ week)
2013-10-23 Wed.: Push/ Pull
Morning gymnastic
Foot gymnastic
100 min walk
Mobility
Band prayer press: 12/12/12
Face pulls 16 kg: 12/12/12
Push-ups: 14/16/18
Clean & press 12 kg KB:3/3
KB Floor Press 16 kg: 9/10/10 alternating with
DB Flys 2 x 8.5 kg DB: 12/12/12
DB Floor press 2 x 8.5 kg DB: 5/5/7
Strict press 16 kg KB: 10
Strict press 20 kg KB: 2 - a little bit too heavy
Strict press 16 kg KB: 6/8
Renegade rows 22 kg DB: 11
Combo walk (inside) 2 x 8.5 kg DB: 3 rounds in the hallway = 54 m
Stretching
Qi gong before bed
4144 kcal
201,1 g Fat
333,1 g Carbs
244,1 g Protein
^^Hungry!
Total BW Pushes: 48/ day (goal: 30/ day) | total BW Pulls: 28/ week (goal: 100/ week)
So the real question is does parents night help or hinder the workout? Maybe it is worth it…
[quote]corrmhona wrote:
So the real question is does parents night help or hinder the workout? Maybe it is worth it…[/quote]
Haha! Eyesore by powerpoint. I did a mistake, I meant parents’ evening, but you got it anyway as I can assume by your reply.
I think the time constraint and the resting week was helpful, so no fiddling around and getting straight on to it.
2013-10-24 Wed.: unsure, grip, babysitting
Morning gymnastic
120 min walk
Hammer tilt: 10/10
CoC No. 1 gripper: 10/10
CoC No. 1.5 gripper: 5/5/5
IronMind resistance band red: 3 x 10
Shoulder dislocations and stretching - no pushes this evening
Qi gong before bed
Had the children almost the whole day today - usually I can have my off time around eight in the evening. Not today. My wife came back from a club meeting around 22:45. I napped with the little one in the bed, got up and decided to do a bit grip work, stretching, hit the shower and go back to bed after a round of qi gong.
GTG:
Front tuck lever rows: 10
Mixed grip pull-ups: 5/5
2315 kcal
102,6 g Fat
109,6 g Carbs
230,9 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 58/ week (goal: 100/ week)
This guy puts my attempts to shame, but I’m catching up!
2013-10-25 Fri.: Squats, DLs, Swings
Morning gymnastic
110 min walk
14 min run with new stroller
Main:
Mobility
Band Prayer Press: 10
Frog push ups: 10/10/10
BW SLRDL: 10
SLRDL 22 kg DB: 8/9
KB Swings 20 kg: 24/30/14
Front Squat 20.5 kg BB: 3/4/3/4
not impressed with the reps, but the depth was quite good
Sumo DL 30.5 kg BB: 4/5/5/5
Finisher:
Mixed walk 20 kg & 16 kg KB: 4 rounds inside = 72 m
Foam rolling and stretching
Qi gong before bed
GTG:
Front tuck lever rows: 12
3650 kcal
152,2 g Fat
354,9 g Protein
209,1 g Carbs
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 70/ week (goal: 100/ week)
2013-10-26 Sat.: reg.
Morning gymnastic
180 min walk - gak!
10 min run with new stroller
Qi gong before bed
GTG:
Pull ups: 12
2908 kcal
135,4 g Fat
212,2 g Carbs
217,4 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 82/ week (goal: 100/ week)
On a side note, I’m gong to blow the whole IF thing - after trying it out for 10 weeks.
Reason: While I like the lifestyle benefits, it screws my digestion.
I now return to my breakfast for a while, skipping the oats for bulgur, because it sits in the pantry and it’s a welcome substitute for the oats.
I soak it overnight and then add some yoghurt, fruit flax seed and cottage cheese in the morning.
2013-10-27 Sun.: reg.
Morning gymnastic
110 min walk
Qi gong before bed
GTG:
Front tuck lever rows: 8
Pull ups: 10
3707 kcal
194,2 g Fat
265,7 g Carbs
217,9 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 100/ week (goal: 100/ week) - close call
OK, forgotten and can’t find it, but which is the IM thing?
My wife makes a lovely tabbouleh with bulgur wheat. It would be great with yogurt in place of granola. I may steal that recipe.
[quote]corrmhona wrote:
OK, forgotten and can’t find it, but which is the IM thing?
My wife makes a lovely tabbouleh with bulgur wheat. It would be great with yogurt in place of granola. I may steal that recipe.[/quote]
I did a mistake, meant IF - intermittent fasting. Add a breakfast and the digestion works like before - stunning!
Actually the recipe is: Bulgur, flax seed, yoghurt, banana, apple or any other fruit you like, sometimes berries, cottage cheese and seeds (sunflower, pumpkin) or almonds and raisins or cranberries on top.
[photo]39417[/photo]
I love Wallace and Gromit!