2013-11-09 Sat.: reg.
Morning gymnastic
Foot gym.
200 min epic walking
Qi gong before bed, the white crane spreads it?s wings (and falls on it?s beak)
went very well - I struggled with this exercise for some time, now I?m getting it.
GTG:
Front tuck lever rows: 10/10
3912 kcal
179 g Fat
363,4 g Carbs
234,9 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 86/ week (goal: 100/ week)
Yesterday, on Sat. morning that three month test cycle ended. I gained 2 kg during that time, which is actually a good thing.
I’ll do a recap in detail later, if time permits.
Ok, I have now done this kind of training for three month. I’ll now be doing a fun/ deload week starting on Monday.
I’m now at almost 79 kg at 1.84 m height. I actually gained 1 cm, that’s a bit surprising, but I guess the yoga/ stretching and footwork was beneficial.
The weight is fine, shooting for 80 - 85 kg the next year. I’m actually ramping up calories and cutting them as I feel it is needed. Nonetheless, I am in the lower double digits of BF atm.
Speaking of eating: with this cycle I tried IF - intermittent fasting - mostly out of lifestyle decisions, but dropped it after 10 weeks, because my digestion didn’t like it at all. Add a breakfast and everything works fine almost immediately.
While I enjoyed the gained freedom of choosing some fun calories, I really disliked the digestive problems.
With this new training regime - three days/ week - � I was really very satisfied. I could train with more volume and add weight as well. Recovery was better and I enjoyed the off/ fun/ recovery days for mobility and training stuff - squats lately.
I did not need to foam roll that much, while there would have been more time for that anyway.
I gained quite some mass in the upper body - most, no, all my jackets are tight at the shoulders and I have to buy new ones. I have to add, my shoulders did respond very well, previously also.
My (upper) chest filled out, but I think the 4 x 30 pushes minimum/ week did their part as well.
For a change, I will do a more volume based upper/lower circuit after the deload for four weeks, to melt off some fat. During this time I can think about the training to come. I’ll add a two week mini bulk in Dec. and will include more KB swings during that month.
Kettlebell swing challenge anyone?
Then the year is over and I have to focus more on my lower body work. For simplicity, I consider a upper/ lower split, maybe like A1-off-B1-off-A2-off-B2-off-A1-off-B1-off-etc.
Still time to think about that.
A few numbers and highlights:
Mon.:
TGUs: started with 15 kg and 2/2 reps (left and right, so 8 in total)
finished with 16 kg and 2 reps (left/right) plus 20 kg and 2 more reps
^^^i definitely wanted to get better at them - mission accomplished
2 hands anyhow:
Start:
2 x 8 kg KB: 4
20 & 12 kg KB: 2
20 & 16 kg KB: 2
End:
2 hands anyhow:
22 kg DB & 16 kg KB: 2/2
20 & 16 kg KB: 1
^^^holy moly
The other lifts on Mon. were only additional and optional mostly. I did get better at tumbling and at the suitcase DL as well.
Wed.:
did get significantly better at push ups - I can do 30 now
Start:
DB Floor press 15 kg: 6/6/7
alternating with:
DB Flys 2 x 9 kg: 10/10/12
Strict Press 15 kg DB: 6/6/6
End:
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
Actually I thought there was not much progression happening on Wed. My notes proved me wrong here, cool!
Face Pulls went from 6/6 up to 12/12/12 @ 16 kg as well
Fri.:
Now let’s see, what has happened there, as I used the end of the week, to get used to the barbell and I worked with KBs before.
Start (Squats and Sumo were done with kettlebells, the RDL with a dumbbell):
SLRDL 22 kg DB: 8/8
Goblet Squats
22 kg: 12
24 kg: 12/12
32 kg: 11/12
Sumo DL
22 kg DB: 10
32 kg: 12
40 kg: 12/8
End (all barbell here):
SLRDL 18 kg BB: 4/5 - feels better, but is harder
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
At least I got pretty comfortable with the BB and have the option for heavier loads in the future.
My flexibility and ROM has gotten better in overall. I’m very surprised how much success one can make with dedication in as little as 12 weeks (9 training weeks and 3 fun/ deload weeks). I think I could have done better still, if I had not done IF - but now I have tried it at least - and if I haven’t had an annoying infection of the upper airways for a few weeks.
There you see, how valuable a training journal can be.
Good job! You managed to get better at everything at once…
I am going to try and log better myself in the next year.
^^^Thank’s a lot, slow and steady.
2013-11-10 Sun.: reg.
Morning gymnastic
120 min walk
GTG:
Front tuck lever rows: 10/14
3912 kcal
179 g Fat
363,4 g Carbs
234,9 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 100/ week (goal: 100/ week)
2013-11-11 Mon.: Fun, deload, abs
Morning gymnastic
140 min walk
Main:
Mobility
Push ups: 30
Foot gymnastics - foot bag
Tumbling - tried some new stuff - basically it?s BJJ drills, which I find pretty good for mobility and coordination
Three rounds of:
Reverse crunches: 10
BW-leg curls: 10
Bicycles: 10
Dead Bug: 10
BW leg extensions: 12
done with weights on the feet and small DBs in the hands if possible
Stretching and foam rolling
Qi gong before bed
GTG:
Front tuck lever rows: 10
Pull ups: 10
3722 kcal
174,8 g Fat
294,8 g Carbs
246,1 g Protein
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 20/ week (goal: 100/ week)
The thing is you are making good gains doing fun exercises.
Thanks again. Usually I write down, what I want to try or do during that week.
Yesterday I took quite some time to train, try and practice without pressure.
2013-11-12 Tue.: Fun, deload, grip
Morning gymnastic
100 min walk
10 min run with the old stroller - warmer for the child
Main:
Foam rolling
Mobility
Push ups: 30
Tumbling (BJJ grappling basics): 4 trys
Foot gymnastics - foot bag
BW-leg curls: 4 x 10
Goblet squats 12 kg KB: 5 x 3
Bent Press 8 kg KB: 3 x 2
^^^that is an exercise to practice, I find it quite challenging
10 band pull a parts to finish this off
Stretching and foam rolling
CoC No. 1 gripper: 10/12
CoC No. 1.5 gripper: 7/7/7
IronMind resistance band red: 3 x 12
Qi gong before bed - playing the pipa
GTG:
Front tuck lever rows: 12
Pull ups: 10
3470 kcal
169 g Fat
245,1 g Carbs
227,4 g Protein
^^^That?s actually maintenance or even a bit (about 200 kcal) below.
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 42/ week (goal: 100/ week)
the precision and detail in your log really impresses me. 2kg muscle in 3 months? Nice work
Thanks confusion, I guess it’s not 2 kg pure muscle, but not much fat either. Waistline is still the same.
2013-11-13 Wed.: Fun, shovelglove, abs
Morning gymnastic
120 min walk
Main:
Mobility
14 min shovelglove
Hammer tilt: 10/10
Frog push ups: 12/12/12
Push ups: 20
10 band pull a parts to finish this off
Five rounds of:
Reverse crunches: 10
Bicycles: 12
Dead Bug: 12
Without additional weight
Stretching
Qi gong before bed
GTG:
Mixed grip pull ups: 10/10
3025 kcal
119,9 g Fat
236 g Carbs
245,1 g Protein
Total BW Pushes: 56/ day (goal: 30/ day) | total BW Pulls: 62/ week (goal: 100/ week)
2013-11-14 Thu.: Fun, grip, squats
Morning gymnastic
120 min walk
Main:
Mobility
KB-swings 12 kg (oh): 40/40
Push ups: 15/15/15/16
Foot gymnastics - foot bag
Front squats 20.5 kg: 10 x 2
BW leg curls: 12/12/12/12/16
BW leg extensions: 12/12/12/12/15
False grip curls 8 kg BB: 12
Stretching and foam rolling
CoC No. 1 gripper: 10/15
CoC No. 1.5 gripper: 7/7/7
IronMind resistance band red: 3 x 15
Qi gong before bed
GTG:
Front tuck lever rows: 12
3770 kcal
183,5 g Fat
264,1 g Carbs
245,9 g Protein
Total BW Pushes: 61/ day (goal: 30/ day) | total BW Pulls: 74/ week (goal: 100/ week)
[photo]39483[/photo]
That was when I started that cycle.
[photo]39484[/photo]
And that’s when I closed the cycle.
Yes, I gained a bit fat along the way, but I will take care of that in the coming four weeks.
2013-11-15 Fri.: Bye, bye heavy weights, plus some ab work
Next Monday, I?ll switch to a upper/ lower circuit, so fare well heavy weights for some time. So, I wanted to do a bit in that compartment.
Morning gymnastic
120 min walk
7 min run (stroller sprints)
Main:
Mobility
Push ups: 12/12/12
Tumbling (BJJ): 2 x
TGU 12 kg: 7 x (!)
Bent press 8 kg: 2/2
Sumo DL 38 kg BB: 10 x 1
Five circuits of:
10 Reverse crunches
12 Dead bugs
12 Bicycles
Foam rolling and stretching
Qi gong before bed
GTG:
Front tuck lever rows: 10
3927 kcal
191,8 g Fat
270,9 g Carbs
275,2 g Protein
Total BW Pushes: 36/ day (goal: 30/ day) | total BW Pulls: 84/ week (goal: 100/ week)
2013-11-16 Sat.: reg.
Morning gymnastic
110 min walk
GTG:
Front tuck lever rows: 12
2964 kcal
125 g Fat
263,7 g Carbs
189,8 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 96/ week (goal: 100/ week)
2013-11-17 Sun.: reg.
Morning gymnastic
120 min walk
GTG:
Front tuck lever rows: 12
Pull ups: 8
3106 kcal
127,9 g Fat
280,1 g Carbs
209,2 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 116/ week (goal: 100/ week)
My measurements (relaxed) as of today, starting the four week upper/lower circuit
Height: 184 cm
Weight: 79.1 kg
Chest: 110 cm
Right Arm:Â 32 cm
Left Arm: 30.5 cm
Left Quad:Â 55.5 cm
Right Quad:Â 56.5 cm
Waist: 91 cm
Booty: 99 cm
I try to keep my calories around 3000 (I target 3500 as maintenance with my given activity). Without supplements I cannot keep the protein very high, but anything in the 160 - 200 g range is ok by my standards.
2013-11-18 Mon.: Circuit A
Morning gymnastic
140 min walk
Mobility
Front Squat 13 kg BB: 15/16/15/15/15
Dumbbell Floor Press 2 x 6 kg: 20/20/20/20/22
Bodyweight Leg Curl: 15/15/15/15/15
Shoulder Press 2 x 6 kg: 15/15/15/15/15
Bicycles: 20/20/20/22/22
Bent-Over Barbell Row 13 kg BB: 15/15/15/16/15
^^^Time 42 min (3 min pause between bouts - trained foot bag during the break)
30 min for the circuit
Stretching
Qi gong before bed
GTG:
Front tuck lever rows: 12
3446 kcal
132,4 g Fat
352 g Carbs
216,8 g Protein
^^^A few clementines in the afternoon set the carbs a bit high - antioxidants!
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 12/ week (goal: 100/ week)
2013-11-19 Tue.: run
Morning gymnastic
155 min walk
Felt the yesterday?s circuit and decided the best way, to get loosened up and the blood pumping was a short quick run:
13 min run - 2.5 km
Push ups: 30/20
Hanging leg raises: 10
Dead hangs: 50 sec.
Qi gong before bed
GTG:
Front tuck lever rows: 20/10
3404 kcal
177 g Fat
251,1 g Carbs
214,5 g Protein
Total BW Pushes: 50/ day (goal: 30/ day) | total BW Pulls: 42/ week (goal: 100/ week)