2013-11-20 Wed.: Circuit B
Morning gymnastic
120 min walk
Push Ups: 15/15/15/15
Bodyweight Leg Extension: 17/17/17/17
Towel Face Pulls 12 kg: 15/15/15/15
Standing Calf Raise + 2 x 6 kg DB: 15/15/15/15
Frog Push Ups: 15/15/15/15
Sumo Deadlifts 18 kg BB: 15/15/15/15
^^^Time 29:30 min (3 min pause between bouts - trained grip during the break)
19:30 min for the circuit without breaks
CoC No. 1 gripper: 15/15/15/15
IronMind resistance band red: 15/20/22
Finishers:
Rev. Crunches: 10/10
Bicycles: 12/12
Lateral raises 2 x 6 kg DB: 10/10
Stretching
Qi gong before bed
GTG:
Front tuck lever rows: 10
3165 kcal
133,9 g Fat
233,7 g Carbs
244 g Protein
Total BW Pushes: 120/ day (goal: 30/ day) | total BW Pulls: 52/ week (goal: 100/ week)
2013-11-21 Tue.: Shovelglove, Abs
Morning gymnastic
120 min walk
Foam rolling
14 min shovelglove
Hammer tilt: 10/10
Mobility
Plank walks: 3 x
Push ups: 12/10/12
Rev. crunches: 12/12/12
Bicycles: 26/22/20
Foam rolling & stretching
GTG:
Front tuck lever rows: 10
3197 kcal
142,1 g Fat
252,1 g Carbs
239,1 g Protein
Total BW Pushes: 34/ day (goal: 30/ day) | total BW Pulls: 62/ week (goal: 100/ week)
2013-11-22 Fr.: Circuit A
Decided to use two 8 kg KBs for the exercises
Morning gymnastic
120 min walk
Swings 2 x 8 kg KB: 5 x 20
Mobility
Front Squat 2 x 8 kg KB: 15/15/15/15
KB Floor Press 2 x 8 kg KB: 20/20/22/22
Bodyweight Leg Curl: 15/15/15/15
Shoulder Press 2 x 8 kg KB: 15/15/15/15
Bicycles: 22/22/22/22
Bent-Over Row 2 x 8 kg KB: 15/15/15/15
^^^Time 32 min (2 x 3 min pause and one with 5 min., because I mixed it up, between bouts - trained foot bag during the break)
21 min for the circuit - and I WAS sweating
Finisher:
Rev. Crunches: 10/10
Stretching
Qi gong before bed
GTG:
Pull ups: 10
3525 kcal
163,6 g Fat
295,5 g Carbs
223,2 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 74/ week (goal: 100/ week)
Good work.
(Because you look so lonely with nobody posting.)
Thank’s, just what I thought myself. I plan to do more common work the next year, maybe, there’ll be more feedback.
Actually the circuit, I’m doing now is from here
2013-11-23 Sat.: reg.
Morning gymnastic
180 min walk
Qi gong before bed
3190 kcal
148,2 g Fat
246,2 g Carbs
224 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 74/ week (goal: 100/ week)
2013-11-24 Sun.: reg.
Morning gymnastic
100 min walk
Qi gong before bed
GTG:
Front tuck lever rows: 10/10
Pull ups: 6
3149 kcal
154,2 g Fat
244,5 g Carbs
199,7 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 100/ week (goal: 100/ week)
2013-11-25 Mon.: Circuit B
Morning gymnastic
130 min walk
Swings 2 x 8 kg KB: 20/20/20/20/22
Mobility
Push Ups: 16/16/16/16/20
Bodyweight Leg Extension: 20/20/20/20/20
Towel Face Pulls 12 kg: 15/15/15/15/20
Standing Calf Raise + 2 x 8 kg KB: 15/16/20/20/20
Frog Push Ups: 15/15/15/15/20
Sumo Deadlifts 18 kg BB: 15/16/16/16/20
^^^Time 41 min (3 min pause between bouts - trained grip during the break)
29 min for the circuit without breaks
CoC No. 1 gripper: 15/15/15/15
IronMind resistance band red: 20/22/24
Finishers:
Bicycles: 30
Dead bug: 20
Stretching & Foam rolling
Qi gong before bed
GTG:
Front tuck lever rows: 12
Pull ups: 8
3205 kcal
115,3 g Fat
257,5 g Carbs
278,6 g Protein
Total BW Pushes: 164/ day (goal: 30/ day) | total BW Pulls: 20/ week (goal: 100/ week)
2013-11-26 Tue.: run
Morning gymnastic
135 min walk
15 min run - 2.88 km
Hanging leg raises: 10
Qi gong before bed
GTG:
Front tuck lever rows: 12/12
3231 kcal
137,4 g Fat
277,1 g Carbs
236,1 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 44/ week (goal: 100/ week)
2013-11-27 Wed.: short circuit
Morning gymnastic
185 min walk
Looked after the kids the evening (my usual free time), ?til the wife came back at 22:30. No possibility to train before.
Squeezed in:
Round of mobility
KB Swings 16 kg: 30/32/33/30
Goblet squat with the same 16 kg KB: 4 x 10
Push ups: 16
Bicycles: 30/22
Stretching
GTG:
Front tuck lever rows: 8 with light backpack
3397 kcal
174,2 g Fat
268,7 g Carbs
200,7 g Protein
Total BW Pushes: 32/ day (goal: 30/ day) | total BW Pulls: 52/ week (goal: 100/ week)
2013-11-28 Do.: Circuit A
Morning gymnastic
Foot gym.
140 min walk
Swings 2 x 8 kg KB: 5 x 20
Mobility
Front Squat 18 kg BB: 15/15/15/15
KB Floor Press 2 x 8.5 kg DB: 20/20/20/20
Bodyweight Leg Curl: 15/15/15/15
Shoulder Press 2 x 8 kg KB: 15/15/15/15
Bicycles: 22/22/22/22
Bent-Over Rows 18 kg BB: 15/15/15/15
^^^Time 33 min (3 min pause between bouts - trained foot bag during the break)
24 min for the circuit
Stretching
Qi gong before bed
GTG:
Front tuck lever rows: 13
3238 kcal
140 g Fat
261,6 g Carbs
238,9 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 65/ week (goal: 100/ week)
2013-11-29 Fri.: Shovelglove, Abs
Morning gymnastic
140 min walk
Mobility
14 min shovelglove
Hammer tilt: 10/10
Tumbling (BJJ basics): 4 x
Stretching
Qi gong before bed
GTG:
Front tuck lever rows: 10
Pull ups: 10
3112 kcal
140,7 g Fat
216,8 g Carbs
253 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 85/ week (goal: 100/ week)
2013-11-30 Sat.: Circuit B
Morning gymnastic
125 min walk
Swings 16 kg KB: 22/22/22
Mobility
Push Ups: 16/18/20
Bodyweight Leg Extension: 20/20/20
Towel Face Pulls 12 kg: 15/16/18
Standing Calf Raise + 2 x 8 kg KB:/20/20/20
Frog Push Ups: 15/15/15
Sumo Deadlifts 28 kg BB: 15/16/16/16/20
^^^Time 24 min (3 min pause between bouts - trained grip during the break)
18 min for the circuit without breaks
CoC No. 1 gripper: 15/15/15/15
IronMind resistance band red: 20/22/25
Hammer Curl 2 x 8 kg DB: 5/5/5
Stretching & Foam rolling
Qi gong before bed
GTG:
Pull ups: 12
3263 kcal
155,1 g Fat
275,6 g Carbs
207,1 g Protein
Total BW Pushes: 99/ day (goal: 30/ day) | total BW Pulls: 97/ week (goal: 100/ week)
2013-12-01 Sun.: reg.
Morning gymnastic
110 min walk
GTG:
Pull ups: 10
3111 kcal
122,6 g Fat
310,2 g Carbs
190,1 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 107/ week (goal: 100/ week)
2013-12-02 Mon.: Circuit A & B
Brining it all together
Morning gymnastic
130 min walk
Swings 16 kg KB: 5 x 20
Mobility
Front Squat 18 kg BB: 15/15/15
KB Floor Press 2 x 8.5 kg DB: 20/20/20
Bodyweight Leg Curl: 15/15/15
Shoulder Press 2 x 8 kg KB: 15/15/15
Bicycles: 24/24/24
Bent-Over Rows 18 kg BB: 15/15/15
Push Ups: 15/15/15
Bodyweight Leg Extension: 20/20/22
Towel Face Pulls 12 kg: 15/15/15
Standing Calf Raise + 2 x 8 kg KB:/20/20/20
Frog Push Ups: 15/15/15
Sumo Deadlifts 18 kg BB: 15/15/15
53 min total, 15 breaks, 38 min time for exercises
Foot bag during brakes
Stretching
3608 kcal
145,6 g Fat
347,3 g Carbs
226 g Protein
Total BW Pushes: 90/ day (goal: 30/ day) | total BW Pulls: ?/ week (goal: 100/ week)
2013-12-03 Tue.: run
Morning gymnastic
145 min walk
22 min run - 4.14 km
Front tuck lever rows: 12
Hanging leg raises: 10
Foam rolling & stretching
Qi gong before bed
GTG:
Pull ups: 10/10
3427 kcal
137 g Fat
350,3 g Carbs
203,8 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 32/ week (goal: 100/ week)
2013-12-04 Wed.: Circuit A & B
Morning gymnastic
135 min walk
Swings 16 kg KB: 5 x 20
Mobility
Front Squat 18 kg BB: 15/15/15
KB Floor Press 2 x 8.5 kg DB: 20/20/20
Bodyweight Leg Curl: 15/15/15
Shoulder Press 2 x 8 kg KB: 15/15/15
Bicycles: 24/24/24
Bent-Over Rows 18 kg BB: 15/15/15
Push Ups: 15/15/15
Bodyweight Leg Extension: 20/20/22
Towel Face Pulls 12 kg: 15/15/15
Standing Calf Raise + 2 x 8 kg KB:/20/20/20
Frog Push Ups: 15/15/15
Sumo Deadlifts 18 kg BB: 15/15/15
51 min total, 15 breaks, 36 min time for exercises
Grip during brakes :
CoC No. 1 gripper: 15/15/15/15
IronMind resistance band red: 20/24/30
Stretching
GTG:
Pull ups: 10/10
3519 kcal
149,1 g Fat
272,7 g Carbs
279,1 g Protein
Total BW Pushes: 90/ day (goal: 30/ day) | total BW Pulls: 52/ week (goal: 100/ week)
2013-12-05 Thu.: Shovelglove
Morning gymnastic
130 min walk
Mobility
14 min shovelglove
Hammer tilt: 10/10
Foam Rolling and stretching
Qi gong before bed
GTG:
Pull ups: 10
3641 kcal
136,8 g Fat
338,8 g Carbs
270,5 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 62/ week (goal: 100/ week)
2013-12-06 Fri.: reg.
The whole day with the kids, used it for regeneration
Morning gymnastic
135 min walk
GTG:
Pull ups: 10
3299 kcal
124,5 g Fat
254,6 g Carbs
301,9 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 72/ week (goal: 100/ week)
2013-12-07 Sat.: Circuit A & B
Morning gymnastic
135 min walk
Swings 16 kg KB: 5 x 20
Mobility
Front Squat 18 kg BB: 15/15/15
KB Floor Press 2 x 8.5 kg DB: 20/20/20
Bodyweight Leg Curl: 15/15/15
Shoulder Press 2 x 8 kg KB: 15/15/15
Bicycles: 22/22/22
Bent-Over Rows 18 kg BB: 15/15/15
Push Ups: 15/15/15
Bodyweight Leg Extension: 20/20/20
Towel Face Pulls 12 kg: 15/15/15
Standing Calf Raise + 2 x 8 kg KB:/20/20/20
Frog Push Ups: 15/15/15
Sumo Deadlifts 18 kg BB: 15/15/15
50 min total, 15 breaks, 35 min time for exercises
Grip during brakes :
CoC No. 1 gripper: 15
CoC No. 1.5 gripper: 8/10/12
IronMind resistance band red: 20/24/30
Stretching
GTG:
Pull ups: 12
3608 kcal
145,6 g Fat
347,3 g Carbs
226 g Protein
Total BW Pushes: 90/ day (goal: 30/ day) | total BW Pulls: 84/ week (goal: 100/ week)
2013-12-08 Sun.: reg.
Morning gymnastic
110 min walk
GTG:
Front tuck lever rows: 8
Pull ups: 10
2927 kcal
121,3 g Fat
267,4 g Carbs
200,4 g Protein
Total BW Pushes: ?/ day (goal: 30/ day) | total BW Pulls: 102/ week (goal: 100/ week)