New Year, New Log - Pursuing My Goals

Training Over 35 Lifter
41

2013-02-01 Fri.: Triceps, Shoulders

mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 30 x
Hammer Tilt: 6 x
Grip Antagonist with rubber band: 20/20/20

Glute ABC (weighted): 1 x
Squats (BW): 2

50 KB swings 16 kg

Lateral side raises 2 x 9 kg: 8/8/9
Dips: 10/10/10/12
Frog Pushups: 8/8/9
Strict Press kneeling (one handed) 9 kg: 5/5/6
Shrugs 2 x 18 kg: 10/10/10
Rev. Fly 2 x 9 kg: 6/6/6
Swimmers 2 x 9 kg: 4/4/4
The presses went extremely well, but lost a bit of grit during this week, time to end this cycle, was good none the less

Had to travel a bit this morning/ afternoon, to get some it work and consulting done, so the training was when I came back home. Did grip training on the train (squeak, squeak, squeak)

100 min walk
No further endurance for the day, enough walking around in the cold, windy and rainy weather done already.
Early to bed, good 10 hrs sleep.

3366 kcal
183,4 g Fat
195,7 g Carbs
218,6 g Protein

42

2013-02-02 Sat.: Reg

mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 30 x
Hammer Tilt: 6 x

6 Pullups
100 Rope jumps
6 min track work on snow

150 min walk/ hike over slopes, pushing/ pulling the stroller through mud aka geocaching with family

Foam Rolling a few knee trigger points

3439 kcal
182 g Fat
244,2 g Carbs
204 g Protein

43

2013-02-03 Sun.: Reg. - Reg.??? Or, what stupid hobbies do you have?

mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 30 x
Hammer Tilt: 6 x

Geocaching with family in the snow, 3 - 3 1/2 hours mostly pulling the stroller through the snow. A sledge would’ve been better, but the child is to small for that. Speaking of her, she was mostly deep asleep during the bumpy journey or seemed to enjoy the hike, when awake for some short periods.

Foam Rolling a few knee trigger points

I had some nutrient dense foods with me, nuts, salami as a whole, an avocado, etc. So a high intake today, but quite appropriate, I assume.

4039 kcal
210,1 g Fat
287,5 g Carbs
253,6 g Protein

44

First humble attempts, the little one has been safe all the time, but soon I have to migrate on the terrace.

45

2013-02-04 Mon.: Glutes, Corkskrew, SLDLs, 2 hands anyhow

mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 30 x
Hammer Tilt: 6 x

Glutes
Glute ABC (weighted): 3 x
Quadruped Hip Extension (weighted, 10 times left/ right): 3 x
Hip Thrusts with resistance band (10): 4 x

Band Pull-Aparts (10): 5 x
Squats (BW): 8
SLDLs off (lower) box (8 kg): 2/2/2/2/2
Corkscrew exercises 8 kg: 3/3/3
2 Hands anyhow 2 x 8 kg: 1/1/1

KB Swings
16 kg: 50

Pullups: 8
100 Rope Jumps
5 min track work
95 min walk
Foam Rolling

3369 kcal
169,2 g Fat
255,3 g Carbs
203,1 g Protein

46

2013-02-05 Tue.: TGUs, Squats

mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 30 x
Hammer Tilt: 6 x

Glute ABC (weighted): 1 x

KB Swings
16 kg: 60

Band Pull-Aparts (10): 10
TGUs 6 kg: 2
Squats (BW): 7
Goblet Squats 8 kg: 2/2/2/2/2/2

4 Pullups
7 min run
100 min Walk
Foam Rolling and a bit Yoga

3610 kcal
178,5 g
275,5 g
222,3 g

47

[quote]Avocadoshake wrote:
First humble attempts, the little one has been safe all the time, but soon I have to migrate on the terrace.[/quote]

LOL! Creeping, for sure.

Fussschaukel - what are these? I’ve never heard tell of them before.

48

[quote]Jackie_Jacked wrote:

[quote]Avocadoshake wrote:
First humble attempts, the little one has been safe all the time, but soon I have to migrate on the terrace.[/quote]

LOL! Creeping, for sure.

Fussschaukel - what are these? I’ve never heard tell of them before.[/quote]
Haven’t found an english synonym yet. It’s a mobility/ balance exercise.

49

2013-02-06 Wed.: Grip training, Glutes, Corkskrew

mobility
Foot gymnastics: 1 x
Spring Gripper: COC Trainer, 100 lbs: 30 x
Hammer Tilt: 8 x

Glutes
Glute ABC (weighted): 3 x
Quadruped Hip Extension (weighted, 10 times left/ right): 3 x
Hip Thrusts with resistance band (10): 4 x

Band Pull-Aparts (10): 10
Squats (BW): 2
Knee-Ups: 10/10/10
Fussschaukel: 12/12/12

Grip
static Kettle bell holds 8 kg (on bulge): 30 sec: 3 x
static Kettle bell holds 20 kg (on grip) 30 sec: 3 x
Hammer hand walkouts: 4/4/4
Hammer Balance 30 sec: 3 x
Rubber band: 20/20/20

2 Hands anyhow 2 x 8 kg: 1/1
2 Hands anyhow 12 kg & 8 kg: 1
Corkscrew exercises 8 kg: 6/6
Corkscrew exercises 12 kg: 4

KB Swings 16 kg: 40
KB Swings 20 kg: 25

110 min Walk (good 4 hrs Geocaching in Basel)
Foam Rolling

3712 kcal
166,2 g Fat
317,5 g Carbs
241,6 g Protein

50

2013-02-07 Thu.: TGUs, Squats

mobility
Foot gymnastics: 1 x
Spring Gripper: COC Trainer, 100 lbs: 45 x
Hammer Tilt: 8 x

Glute ABC (weighted): 1 x

KB Swings
16 kg: 100

TGUs 6 kg: 6
Band Pull-Aparts (10): 10
Squats (BW): 2
Goblet Squats 8 kg: 3/3/4/4/4/3/3

6 Pullups
35 sec. Deadhang
100 rope jumps
6 min run on track
90 min Walk
Foam Rolling

3152 kcal
139,6 g Fat
250,5 g Carbs
222,1 g Protein

51

960×720 137 KB

Ah, well…

52

2013-02-09 Sat.: Reg

mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 5 x 10
Hammer Tilt: 8/4

Pullups: 10/10

120 min walk

Foam Rolling

2877 kcal
127,5 g Fat
240,4 g Carbs
187 g Protein

2013-02-10 Sun.: Reg.

mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 5 x 10
Hammer Tilt: 8/4
Grip antagonist with resistance band: 20/21

90 min walk (was cold)
Foam Rolling

3229 kcal
147,3 g Fat
283 g Carbs
193,8 g Protein

53

For the next two cycles I’m tweaking a little bit. The New schedule looks as follows:

Mon.: Push/ Pull, Abs
Atlas Pushups
Kettlebell Floor Press
DB-Rows
Renegade Rows
C-Curl
Bicycles with weight or kettle bell crunch
Bridges
Outside: weighted Pull ups and Hanging knee raises

Tue.: DL, Squats
Single Leg RDL
Goblet Squats
Sumo DL

Wed.: Loaded Carries
Suitcase
Waiter
Farmer
Crawls

Thu.: Triceps/ Shoulders
Lateral side raises
Dips or Atlas Pushups
Frog Pushups
Strict Press kneeling (one handed)
Shrugs
Rev. Fly
Swimmers

Fri.: Lifts, sort of
Suitcase DL
Corkscrew
2 hands anyhow
TGUs

Sat., Sun.: Reg.

I might do more BW stuff, once it gets warmer outside

54

2013-02-11 Mon.: Push/ Pull, Abs

mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 50 x
Hammer Tilt: 8/4
Glute ABC (weighted) - 2 x
Squats (BW): 2

120 KB swings 16 kg

Atlas Pushups: 8/8/8/10
Kettlebell Floor Press 16 kg: 5/5/5
DB-Rows 22 kg:8/10/12
Renegade Rows 16 kg: 5/5/5
C-Curl 16 kg: 4/4/4
Kettlebell Crunch 16 kg: 11/12/7
Bridges: 10/10/10

Pullups: 10/10/10/10
Pullups + 7.5 kg: 2
Hanging Knee raises: 10/10
100 Rope jumps
20 min run in the snow
145 min walk

Foam Rolling

3939 kcal
205,8 g Fat
292 g Carbs
227,3 g Protein
Felt, I needed it

55

2013-02-12 Tue.: Squats, DLs

mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 50 x
Hammer Tilt: 8/4
Glute ABC (weighted) - 1 x
Squats (BW): 5

100 KB swings 12 kg
100 Equators 12 kg

SLRDL 12 kg: 6/6/6/6
Goblet Squats
12 kg: 8/8
16 kg: 6/6
20 kg: 5/6
Sumo DL
20 kg: 10/10
36 kg: 4/4/4
20 kg: 10/12

10 pullups
105 min walk

3456 kcal
154,2 g Fat
264,7 g Carbs
255,4 g Protein

Sleep deprived and felt all but strong, went through the lifts anyway, but did not enjoy them that much. Also changed the 16 kg KB for the 12 kg and did sets of 20 instead 10, not that bad anyway.
Tomorrow carries and I decided to go with 16 kg for the waiter and 36 kg for the farmer (suitcase 20 kg), taking a bit load off.

56

2013-02-13 Wed.: Loaded Carries

mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 50 x - bring on the No. 1
Hammer Tilt: 9/4

Glute ABC (weighted) - 1 x
Squats (BW): 4

Carries indoor:
Waiter 16 kg: 6 times times up and down the corridor
Suitcase 20 kg: 10
Farmer 36 kg: 4 times
Fussschaukel: 12/12/12
Knee-Ups: 10/10/10
Plank walks: 4 times

KB swings 16 kg: 50
KB swings 20 kg: 10

Pullups: 10/10
Pullups + 7.5 kg: 3

100 Rope jumps
8 min run (snowy track)
125 min walk

3952 kcal
176,3 g Fat
287,8 g Carbs
272,5 g Protein
Something cheesy going on: I woke up seven times that night, it happened, that I somehow counted it.
Therefore I was not in top condition today, plus some muscle knots were miraculously building up very fast. The carries and the mobility seemed to take some stiffness off, but the most surprising thing was the cottage cheese.
It’s all in the cheese!
Pondering what was significantly different the last few days, I noticed, that I’ve eaten some cake before, during or after my training. Usually two small slices, to fuel my workout during and after. Quite healthy cake with lots of eggs, low sugar and ground nuts instead flour.
Today I made a shake, which I usually consume during the training, containing quite an amount of cottage cheese. I know it’s a slowly digesting protein, but whatever. Some ground hemp seeds and peanut butter (and a frozen kale stem) should compensate that.
I had a very short nap afterwards and felt surprisingly better (I had a nap the days before as well). So, I put it on the zinc and glutamine in the cheese (plus the nap maybe and the kale). I stockpiled on cottage cheese today and will consume more and in form of shakes and smoothies. During my munching phase I had such a shake every day and felt great. I did munch today, but during the munch days it would’ve been 4,500 kcal instead of meager 4000 kcal.

On a side note, I saw the Gym Fit crew, while I was out on my nightly track stroll, in one of the gyms nearby the track. Folks at my age.
I was kinda interested in that Gym Fit. In the gym must be ropes, that I might climb. But behold! I only saw the stretching, that ended the session. But I saw as well blue tiny weights (no kettle bells or even ropes dangling down) lying around.
Nothing against weights with plastic coating. I’ll use some of them tomorrow instead of ropes for some Wavelengths. But I guess and that is a bold assumption of mine, that I - knotted up and such - are still stronger, faster and maybe even more flexible than that Gym Fit guys.
Maybe they’ll smoke me, but that’s not the point. The point its, that that was a very encouraging and uplifting experience. (Rant over)

57

2013-02-14 Thu.: Triceps, Shoulders

mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 50 x
Hammer Tilt: 10/4
Grip Antagonist with rubber band: 20/20/20

Glute ABC (weighted): 3 x
Quadruped Hip Extension (weighted, 10 times left/ right): 3 x
Hip Thrusts with resistance band (10): 4 x
Squats (BW): 2

Wavelengths with 0.75 dumbbells (haha!): 30/30/30
Kettlebell Pirate Ships 4 kg: 7/8/8
Frog Pushups: 8/8/13 (PR)
Strict Press kneeling (one handed) 9 kg: 6/6/8
Shrugs 20 kg Kettlebell (left/right): 5/6/6
Rev. Fly 2 x 9 kg: 6/7/6
Swimmers 2 x 9 kg: 5/5/6
Pullups: 10

14 min Shovelglove, various movements
125 min walk

Skipped on the Dips - actually do not like - and changed the side raises for the pirate ships. More fun, a good warm up, resulted in more quality movements afterwards (PR Frog PUs!). The traps and triceps should be targeted tomorrow as well with the lifts.
No swings, but shovel glove.

4032 kcal
191,6 g Fat
304,7 g Carbs
256,2 g Protein

58

2013-02-14 Fri.: Lifts, Get-Ups

mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 50 x
Hammer Tilt: 10/7

Glute ABC (weighted) - 1 x
Squats (BW): 4

Suitcase DL 16 kg: 6/6/7
Corkscrew exercises 8 kg: 6/6
Corkscrew exercises 12 kg: 3
2 Hands anyhow 2 x 8 kg: 2/2/2
TGUs 6 kg: 5

KB swings 16 kg: 100
Pullups: 10
Pullups + 6.8 kg: 3

11 min run (road)
120 min walk
3825 kcal
165,7 g Fat
286,5 g Carbs
279,2 g Protein

59

2013-02-16 Sat.: Reg

mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 5 x 10
Hammer Tilt: 10/5

Pullups: 10/10/10
Pullups + 3 kg: 4
Pullups + 10 kg: 1

180 min walk

3401 kcal
184,4 g Fat
198,9 g Carbs
228,4 g Protein

2013-02-17 Sun.: Reg.

mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 5 x 10
Hammer Tilt - greater lever (harder): 7/4
Grip antagonist with resistance band: 20/21

75 min trekking with the stroller through the snow

3516 kcal
145,6 g Fat
278,2 g Carbs
264 g Protein

60

2013-02-18 Mon.: Push/ Pull, Abs

Haven’t really been cutting since the last munch, haven’t really been bulking now, when it would be the time for it. After the two weeks with 400 kcal on top, I’ve been eating in maintenance mode, at least what the app tells me and it’s quite accurate at that. Today the appetite has returned and I try to eat quite a fair amount the remaining week. After that I might subtract a few calories. I did gain a bit fat and a surprising amount of additional strength, therefore muscles. Now it seems, the fat is going away a bit.

The clothing size isn’t a reliable indicator either. I went through a bunch of shirts and trousers this weekend and some are tight when and where they never have been, despite having more weight (and fat), when I bought them. Some of that same time period, that were tight are still loose. The ones, I bought recently, do wear unchanged.

So, I assume, depending on cut, I did gain abdominal muscles (the obliques) and I obviously have, the trousers are now tighter.
I also discovered recently, that my trunk seems to be wider now - I also feel more stable. My abs are more prominent than ever when I hit that weight (75 kg atm.).
So, I guess it’s not a lame excuse for developing love handles, lol.
I really guess, most of it is due to fatter obliques AND a slight layer of fat over them, so the trousers with a higher waistline are tighter.

On a side note, most of them are chinos, I don’t wear anymore, so I discarded them anyway, nice trousers tho.

Does that make sense?

mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 50 x
Hammer Tilt: 5/4
Glute ABC (weighted) - 1 x
Squats (BW): 6

120 KB swings 16 kg

Atlas Pushups: 10/10/10
Kettlebell Floor Press 16 kg: 5/5/6
Rows with 24 kg Kettlebell:4/4/6
Renegade Rows 16 kg: 5/5/6
C-Curl 16 kg: 5/5/612
Kettlebell Crunch 16 kg: 11/13/13
Bridges: 10/10/10

Pullups: 10/10/10
Pullups + 10 kg: 2
Hanging Knee raises: 10/10
17 min run (clear road conditions)
100 min walk

3748 kcal
185,2 g Fat
278,6 g Carbs
219,4 g Protein
Went really smooth today. I should listen more to reggae and dub while running.