Bent press 1st attempt. weight still to heavy. Used a lighter load and it went better. That’s brutal - at least for me.
2013-10-28 Mon.: Vintage lifts
Morning gymnastic
160 min walk
Foot gymnastic
Main:
Mobility
Push ups: 14/18/20
BW SL RDL: 10/10
Tumbling: 2 x
Swings 20 kg: 30/30
TGUs:
16 kg KB: 2
20 kg KB: 2
Bent press 6 kg KB: 2
2 hands anyhow:
20 & 16 kg KB: 3
22 kg DB & 16 kg KB: 2
Corkscrew 16 kg: 10
Suitcase DL 22 kg DB: 7/8
Finisher: Mixed walk 22 kg DB & 16 kg KB: 2 rounds in the hallway ~ 36 m
Stretching
Qi gong before bed
GTG:
Front tuck lever rows: 8
Pull-ups: 12
3285 kcal
138,2 g Fat
286 g Carbs
218,3 g Protein
Total BW Pushes: 52/ day (goal: 30/ day) | total BW Pulls: 20/ week (goal: 100/ week)
2013-10-29 Tue.: Squats, Grip
Morning gymnastic
130 min walk
Hammer tilt: 8/10
CoC No. 1 gripper: 10/10
CoC No. 1.5 gripper: 6/6/6/6
IronMind resistance band red: 3 x 12
Mobility
Push ups: 10/10/10
Front squats 20.5 kg BB: 2/2/2/2/2/2/1/1
Qi gong before bed
GTG:
Mixed grip pull ups: 10/10
3515 kcal
155,8 g Fat
296,7 g Carbs
239,5 g Protein
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 40/ week (goal: 100/ week)
2013-10-30 Wed.: Push/ Pull
Morning gymnastic
Foot gymnastic
160 min walk
Mobility
Band prayer press: 16/20/20
Frog push-ups: 10/12/12
Face pulls 16 kg: 12/12/12
KB Floor Press 16 kg: 10/10/10 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: 10/10/10
Renegade rows 22 kg DB: 12/8
Curls 2 x 8.5 kg DB: 5/6
Stretching and foam rolling
Qi gong before bed
GTG:
Pull ups: 12
4055 kcal
192,3 g Fat
309,2 g Carbs
278,7 g Protein
Total BW Pushes: 34/ day (goal: 30/ day) | total BW Pulls: 52/ week (goal: 100/ week)
2013-10-31 Thu.: Mobility, grip
Morning gymnastic
130 min walk
12 min run with new stroller
Hammer tilt: 10/12
CoC No. 1 gripper: 10/10
CoC No. 1.5 gripper: 6/6/6/6
IronMind resistance band red: 3 x 12
Mobility
A few atg goblet squats singles for stretching
3 times x-band walks (10 steps left/right) - do them always at least once during my mobility, the really to seem to be quite good for my legs
no pushes this evening
Qi gong before bed
GTG:
Pull-ups: 8
3870 kcal
199,5 g Fat
316,4 g Carbs
201,4 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 60/ week (goal: 100/ week)
2013-11-01 Fri.: Squats, DLs, Swings
Morning gymnastic
120 min walk
Main:
Foam rolling
Mobility
Band Prayer Press: 10
Push ups: 30
BW SLRDL: 10
SLRDL 18 kg BB: 4/5
KB Swings 12 kg (oh): 40
Front Squat 18 kg BB: 3/3/3/3/3
@ almost full ROM
Sumo DL 18 kg BB: 6
28 kg BB: 3/3
33 kg BB: 5 x 1
Finisher:
combo walk 2 x 8.5 kg DB: 4 rounds inside = 72 m
Stretching
Qi gong before bed
GTG:
Front tuck lever rows: 10
Mixed grip pull ups: 6/6
Pull ups: 6
3794 kcal
205 g Fat
276,1 g Carbs
212,8 g Protein
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 88/ week (goal: 100/ week)
2013-11-02 Sat.: reg.
Morning gymnastic
140 min walk
GTG:
Front tuck lever rows: 13
Pull ups: 6
3308 kcal
156,3 g Fat
284,6 g Carbs
200,4 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 101/ week (goal: 100/ week)
Did you ever formally train as a gymnast or did you teach yourself all the cool tricks?
2013-11-03 Sun.: reg.
Morning gymnastic
110 min walk
Qi gong before bed
3208 kcal
147,9 g
257,5 g
218,4 g
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 101/ week (goal: 100/ week)
[quote]corrmhona wrote:
Did you ever formally train as a gymnast or did you teach yourself all the cool tricks?[/quote]
No, I did not, but thank you anyway.
I pick stuff I suck at and try to get better at it.
Rope jumping, TGUs, the hand balances, the bar stuff, etc.
I even consider dancing at some time in the future.
That reminds me to practice the firefly a bit more:
[photo]39458[/photo]
The legs should be straight actually and I need a slope to achieve that anyway.
That is cool. My one nephew does that every time he gets up from a sit, then swings his leg around to “dismount” the chair. More stuff I’m missing out on.
That’s a surprising ab burner, but I wouldn’t dare to pick up that rock.
It is funny about that rock. It used to be a ball breaker I used to pick and carry back when I was big. A few years ago one of the kids pried the lid off the well, and I decided that was bad, and rolled/pried the thing on top of the well to keep the kids out. I picked it up yesterday and it wasn’t that bad. Either I have my rocks mixed up, or that last 531 sequence did me some good.
^^^That sounds like some well earned success to me. My kids are not that strong (yet) - kettlebells would be enough here.
2013-11-04 Mon.: Vintage lifts
Morning gymnastic
Footgym.
140 min walk
Foot gymnastic
Main:
Foam rolling
Mobility
Push ups: 30
BW SL RDL: 10/10
Tumbling: 2 x
Swings 16 kg (oh): 20/20
TGUs:
16 kg KB: 2
20 kg KB: 2
Bent press 6 kg KB: 2 - now, with a better technique, the weight was too light
2 hands anyhow:
22 kg DB & 16 kg KB: 2/2
20 & 16 kg KB: 1
Corkscrew 16 kg: 10
Suitcase DL 22 kg KB: 4
26 kg KB: 1/1
Finisher: Mixed walk 20 kg KB & 16 kg KB: 2 rounds in the hallway ~ 36 m
Stretching
Qi gong before bed
GTG:
Pull-ups: 8
3869 kcal
173 g Fat
318,4 g Carbs
270,6 g Protein
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 8/ week (goal: 100/ week)
2013-11-05 Tue.: Squats, Grip
Morning gymnastic
120 min walk
7 min run with our new stroller
Hammer tilt: 10/10
CoC No. 1 gripper: 10/10
CoC No. 1.5 gripper: 7/8/7/6
IronMind resistance band red: 3 x 12
Mobility
Frog push ups: 10/10/10
Front squats 20.5 kg BB: 4/4/4/4/4
Foam rolling and stretching
Qi gong before bed
GTG:
Mixed grip pull ups: 10/10
3203 kcal
127,2 g Fat
276,1 g Carbs
242,2 g Protein
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 8/ week (goal: 100/ week)
2013-11-06 Wed.: Swim
Was away during the day and had the possibility to go swimming after work - very much appreciated. Push/ pull tomorrow.
Tried my first protein shake after maybe 10 years or so. Grabbed one on the go, out of curiosity: Bleuarrrgh! Artificially disgusting. Cottage cheese, whole milk, eggs, tuna, ricotta, curd cheese, meat, here I come, I will never betray you again, ever!
Morning gymnastic
140 min walk - anyway
Grip CoC Trainer: 3 x 12 - had it in my backpack and decided to log some reps
33 min swim (crawl): 1.5 km
Pull ups with 4.5 kg backpack: 6/6/6
Push ups: 30
Qi gong before bed
2757 kcal
128,3 g Fat
211,9 g Carbs
192,9 g Protein
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 26/ week (goal: 100/ week) - yeah, they were weighted, but I decided to count em anyway.
I lack a fridge at work and haven’t figured out a low sodium alternative to protein shakes. I agree on the taste!
^^^that’s a challenge, but atm it’s cold enough for cooling stuff on the windowsill (maybe)
2013-11-07 Thu.: Push/ Pull
Morning gymnastic
120 min walk
Mobility
Band prayer press: 16/20/20
Frog push-ups: 10/12/12
Face pulls 16 kg: 12/12/12
Strict press 16 kg KB: 10/10/10
KB Floor Press 16 kg: 10/10/12 alternating with
DB Flys 2 x 8.5 kg DB: 12/12/15
DB Floor press 2 x 8.5 kg DB: 5/6/10
last set = reward set
Renegade rows 22 kg DB: 5/5
Hammer curls 2 x 8.5 kg DB: 5/6
Stretching
GTG:
Front tuck lever rows: 12
Pull ups: 8
4309 kcal
186,7 g Fat
361,3 g Carbs
297,5 g Protein
Total BW Pushes: 34/ day (goal: 30/ day) | total BW Pulls: 46/ week (goal: 100/ week)
2013-11-08 Fri.: Squats, DLs, Swings
Morning gymnastic
140 min walk
9 min run with the jogger
Main:
Foam rolling
Mobility
BW SLRDL: 10/10
SLRDL 18 kg BB: 4/5
KB Swings 20 kg: 30/32
Front Squat 18 kg BB: 2/3/3/3/3/3
@ almost full ROM
Sumo DL 18 kg BB: 10
28 kg BB: 4/4/4/4/4/5
Finisher:
Suitcase walk 20 kg KB: 3 rounds inside = 54 m
IronMind resistance band red: 3 x 12
Stretching and Foam rolling
Qi gong before bed
GTG:
Front tuck lever rows: 10
Pull ups: 10
3927 kcal
165,1 g Fat
340,2 g Carbs
260,1 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 66/ week (goal: 100/ week)