2013-02-19 Tue.: Squats, DLs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 50 x
Hammer Tilt: 6/5
Glute ABC (weighted) - 1 x
Squats (BW): 7
20 KB swings 16 kg
50 KB swings 20 kg
100 Equators 12 kg
SLRDL 12 kg: 6/6/6/6
Goblet Squats
12 kg: 9/9
16 kg: 6/7
20 kg: 6/6
Sumo DL
22 kg: 5/5
40 kg: 5/5
22 kg: 5/5
Pullups: 10/10/10
Pullups + 9 kg: 2
17 min run
135 min walk
3991 kcal
210,4 g Fat
274,3 g Protein
256 g Carbs
2013-02-20 Wed.: Loaded Carries
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 50 x
Hammer Tilt: 6/6
Glute ABC (weighted) - 1 x
Squats (BW): 7
Carries indoor:
Waiter 16 kg: 11 times times up and down the corridor
Suitcase 22 kg: 5 times
Farmer 40 kg: 2 times
Pushing Sledge 42kg: 3 times
Fussschaukel: 12/12/12
Knee-Ups: 10/10/12
Plank walks: 4 times
KB swings 12 kg: 120
Pullups: 10/10/10
Pullups + 6.3 kg: 3
17 min run
120 min walk
3592 kcal
167,1 g Fat
299,2 g Carbs
231 g Protein
2013-02-21 Thu.: Triceps, Shoulders
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 50 x
Hammer Tilt: 5/4
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 and weighted (10): 4 x
Squats (BW): 4
Wavelengths with 0.75 kg dumbbells (haha!): 30/30/30
Kettlebell Pirate Ships 4 kg: 8/9/8
Frog Pushups: 8/8/11
Strict Press kneeling (one handed) 9 kg: 6/6/7
Shrugs 20 kg Kettlebell (left/right): 6/6/6
Rev. Fly 2 x 9 kg: 6/6/8
Swimmers 2 x 9 kg: 5/5/5
Pullups: 10/10
14 min Shovelglove, various movements
135 min walk
Foam Rolling (Paused a while, now addressed the knots again. Seemed a good strategy)
3920 kcal
181,9 g Fat
300,9 g Carbs
274,1 g Protein
Where did the carbs come from, apples?
2013-02-22 Fri.: Lifts, Get-Ups
mobility
Foot gymnastics
Grip:
Warmup:
IronMind Egg Green: 24 x
Spring Gripper COC Trainer, 100 lbs: 20 x
Work sets:
Spring Gripper COC No. 1, 140 lbs: 15
Hammer Tilt: 5/5
Glute ABC (weighted) - 1 x
Squats (BW): 5
Suitcase DL 16 kg: 6/6/7
Corkscrew exercises 8 kg: 6
Corkscrew exercises 12 kg: 5/6
2 Hands anyhow 9 kg DB + 8 kg KB: 2/2/2
TGUs 8 kg: 2 (left/ right)
KB swings 16 kg: 100
KB swings 20 kg: 20
Pullups: 10/10/10
100 Rope jumps
6 min run (track)
125 min walk
3961 kcal
186,4 g Fat
309,1 g Carbs
258,2 g Protein
2013-02-23 Sat.: Reg
mobility
Foot gymnastics
Grip:
IronMind Egg Green: 12/12/12
Spring Gripper COC No. 1, 140 lbs: 15
Hammer Tilt: 5/5
Pullups: 10
Pullups + 11.8: 1
100 min walk
Foam Rolling
3977 kcal
193,6 g Fat
299,9 g Carbs
251,1 g Protein
2013-02-24 Sun.: Reg.
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 2 x 10
Spring Gripper COC No. 1, 140 lbs: 15
Hammer Tilt: 5/5
Pullups: 10/10
135 min walk
3745 kcal
177,2 g Fat
309,4 g Carbs
225,3 g Protein
2013-02-25 Mon.: Push/ Pull, Abs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 15
Hammer Tilt: 6/6
Glute ABC (weighted) - 1 x
Squats (BW): 3
120 KB swings 16 kg
Atlas Pushups: 10/10/10
Kettlebell Floor Press 16 kg: 5/5/6
Rows with 24 kg Kettlebell:5/5/6
Renegade Rows 16 kg: 5/5/6
C-Curl 16 kg: 6/6/6
Kettlebell Crunch 16 kg: 12/12/8
Bridges: 10/10/10
Pullups: 10/10/10
Pullups + 10 kg: 2
Hanging Knee raises: 10/10
17 min run
90 min walk
3450 kcal
156,2 g Fat
266 g Carbs
241,7 g Protein
2013-02-26 Tue.: Squats, DLs
mobility
Foot gymnastics
Kneading IronMind Egg Green: 100 x
Spring Gripper COC No. 1, 140 lbs: 15
Hammer Tilt: 5/6
Grip Antagonist with white IronMind Egg rubber band: 40 x
Glute ABC (weighted) - 1 x
Squats (BW): 3
80 KB swings 20 kg
50 Equators 16 kg
SLRDL 12 kg: 6/6
SLRDL 16 kg: 3
Goblet Squats
12 kg: 10
16 kg: 8
20 kg: 8
24 kg: 4
Sumo DL
22 kg: 5/6
32 kg: 6
40 kg: 5/5
Pullups: 10/10/10/10
Pullups + 10 kg: 2
17 min run
140 min walk
3391 kcal
156 g Fat
252,6 g Carbs
242,7 g Protein
2013-02-27 Wed.: Loaded Carries
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 50 x
Hammer Tilt: 5/6
Glute ABC (weighted) - 2 x
Squats (BW): 1
I skip mentioning the BW squats and count them to mobility from now on
Carries indoor:
Waiter 16 kg: 8 times times up and down the corridor
Suitcase 22 kg: 12 times
Farmer 40 kg: 3 times
Fussschaukel: 12/12/12
Knee-Ups: 10/10/12
Plank walks: 4 times
KB swings 16 kg: 50
Pullups: 10/10/10
Pullups + 13 kg: 2
100 rope jumps
6 min run (drills/ track)
155 min walk
Foam Rolling
3599 kcal
184,7 g Fat
267,8 g Carbs
215,5 g Protein
2013-02-28 Thu.: Triceps, Shoulders
mobility
Foot gymnastics
Kneading IronMind Egg Green: 30 x
Spring Gripper COC No. 1, 140 lbs: 15 x
Hammer Tilt: 6/5
Grip Antagonist with green IronMind rubber band: 30 x
Glute ABC (weighted): 3 x
Quadruped Hip Extension (weighted, 10 times left/ right): 3 x
Hip Thrusts + 6 kg (10): 3 x
Wavelengths with 0.75 kg dumbbells : 30/30/30
Kettlebell Pirate Ships 6 kg: 4/6/5
Frog Pushups: 10/10/8
Strict Press kneeling (one handed) 12 kg: 4/4/4
Shrugs 22 kg DB (left/right): 4/4/4
Rev. Fly 2 x 9 kg: 10/10/10
Swimmers 2 x 9 kg: 6/6/8
Pullups: 10/10
14 min Shovelglove, various movements
130 min walk
Foam Rolling
3466 kcal
132,6 g Fat
331,7 g Carbs
225,8 g Protein
2013-03-01 Fri.: Lifts, Get-Ups
mobility
Foot gymnastics
IronMind Egg Green: 100 x
Spring Gripper COC Trainer, 100 lbs: 15 x
Spring Gripper COC No. 1, 140 lbs: 15
Hammer Tilt: 6/8
Grip Antagonist with rubber band: 100 x
Glute ABC (weighted) - 1 x
Suitcase DL 16 kg: 7/8/10
Corkscrew exercises 12 kg: 4/4/5
2 Hands anyhow 12 kg DB + 8 kg KB: 2/2/2
TGUs 8 kg: 2 (left/ right)
KB swings 20 kg: 100
Pullups: 10/12
Pullups + 5.5 kg: 4
19 min run (track)
75 min walk
3387 kcal
137 g Fat
303,3 g Carbs
238,1 g Protein
2013-03-02 Sat.: Reg
mobility
Foot gymnastics
Spring Gripper COC Trainer, 100 lbs: 50 x
Hammer Tilt: 6/6
Pullups: 12/12/12
Pullups + 14 kg: 1
110 min walk
14 min shovelglove
3448 kcal
161,9 g Fat
264,3 g Carbs
224,2 g Protein
2013-03-03 Sun.: Reg.
mobility
Foot gymnastics
IronMind Egg Green: 60 x
Spring Gripper COC Trainer, 100 lbs: 15 x
Grip Antagonist with white IronMind rubber band: 22/22/22
Grip Antagonist with green IronMind rubber band: 12/12/12
Grip Antagonist with yellow IronMind rubber band: 6/6/6
Hammer Tilt: 6/6
165 min walk
3706 kcal
170,3 g
298,8 g
225,9 g
Start of my fun week
2013-03-04 Mon.: Glutes, Corkskrew, SLRDLs, 2 hands anyhow
Spring Gripper COC Trainer, 100 lbs: 15 x
Grip Antagonist with green IronMind rubber band: 50 x
Hammer Tilt: 6/6
Glute ABC (weighted): 3 x
Quadruped Hip Extension (weighted, 10 times left/ right): 3 x
Hip Thrusts + 6 kg (10): 4 x
Face Pulls 4 kg (10): 8 x
SLRDLs 12 kg: 3/3/3/3/3
Corkscrew exercises 8 kg: 4/4/4/4/4
2 Hands anyhow 9 kg DB + 8 kg KB: 3/3/3
KB Swings 12 kg: 200
Equators 16 kg: 100
Pullups: 12/12
Pullups + 11.6 kg: 3
16 min run
150 min walk
3661 kcal
174,1 g Fat
303,1 g Carbs
214,9 g Protein
2013-03-05 Tue.: TGUs, Squats
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 15 x
Grip Antagonist with green IronMind rubber band: 16 x
Grip Antagonist with blue IronMind rubber band: 9 x
Grip Antagonist with red IronMind rubber band: 7 x
Glute ABC (weighted): 1 x
Face Pulls 6 kg (10): 7 x
TGUs 8 kg: 3
Goblet Squats 8 kg (3): 6 x
Equators 16 kg: 100
Pullups (12): 5 x
14 min shovelglove
100 rope jumps
6 min run on track
125 min Walk
3654 kcal
171,1 g Fat
295,4 g Carbs
231,2 g Protein
2013-03-06 Wed.: Grip training, Glutes, Corkskrew
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 21 x
Hammer Tilt: 5/5
Glute ABC (weighted): 3 x
Quadruped Hip Extension (weighted, 10 times left/ right): 3 x
Hip Thrusts + 6 kg (10): 4 x
Face Pulls 6 kg (10): 7 x
Grip
static Kettle bell holds 8 kg (on bulge): 30 sec: 3 x
static dumb bell holds 22 kg 30 sec: 3 x
Hammer hand walkouts: 4/4/5
Hammer Balance 30 sec: 3 x
Grip Antagonist white IronMind rubber band: 40 x
Grip Antagonist red IronMind rubber band: 9 x
Corkscrew exercises 8 kg: 4/4/4/6
Equators 16 kg: 100
Pullups (12): 1 x
Pullups + 15.6 kg: 1 x
140 min Walk
Foam Rolling
3458 kcal
166,2 g Fat
213,7 g Carbs
267,4 g Protein
2013-03-07 Thu.: TGUs, Squats
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 21 x
Hammer Tilt: 6/6
Glute ABC (weighted): 1 x
Face Pulls 6 kg (10): 1 x
Face Pulls 8 kg (10): 10 x
TGUs 8 kg: 3
Goblet Squats 8 kg (5): 5 x
KB Swings 20 kg: 60
Equators 16 kg: 100
Pullups (12): 5 x
100 rope jumps
4 min run barefoot on track
160 min Walk
3838 kcal
183,8 g Fat
289,8 g Carbs
249,8 g Protein
2013-03-08 Fri.: Glutes, Corkskrew, SLRDLs
mobility
Foot gymnastics: 1 x
Hammer Tilt: 4/8
Glute ABC (weighted): 3 x
Quadruped Hip Extension (weighted, 10 times left/ right): 3 x
Hip Thrusts + 6 kg (10): 4 x
Face Pulls 8 kg (10): 11 x
SLRDLs 16 kg (3): 3 x
Corkscrew exercises 12 kg (5): 4 x
2 Hands anyhow 12 & 8 kg: 3/2/1
KB Swings 20 kg: 60
Equators 12 kg: 200
Pullups (12): 5 x
Pullups + 12.6 kg: 3 x
100 rope jumps
4 min run barefoot on track
160 min walk
3652 kcal
154,8 g Fat
340 g Carbs
221,2 g Protein
2013-03-09 Sat.: Reg
mobility
Foot gymnastics
Grip Antagonist white IronMind rubber band: 100 x
Pullups: 12
Pullups + 12 kg: 1
140 min walk
3698 kcal
149,9 g Fat
334,7 g Carbs
250,2 g Protein
2013-03-10 Sun.: Reg
mobility
Foot gymnastics
3++ hrs hiking
3853 kcal
206,6 g Fat
295,5 g Carbs
208,8 g Protein
2013-03-11 Mon.: Push/ Pull, Abs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 15 x
Spring Gripper COC No. 1, 140 lbs: 5 x
Grip Antagonist white IronMind rubber band: 100 x
Hammer Tilt - less level: 12/12
Glute ABC (double weighted) - 1 x
60 KB swings 20 kg
Atlas Pushups: 10/10/10
Kettlebell Floor Press 16 kg: 5/5/6
Rows with 26 kg Kettlebell:4/4/4
Renegade Rows 16 kg: 6/6/8
C-Curl 20 kg: 2/2
C-Curl 12 kg: 4
TGUs 12 kg (left/ right): 1
Bridges: 10/10/10
Pullups (12): 4 x
Hanging Knee raises: 10/10
17 min run
150 min walk
4393 kcal
238,4 g Fat
284,6 g Carbs
271,1 g Protein
2013-02-26 Tue.: Squats, DLs
mobility
Foot gymnastics
Glute ABC (double weighted) - 1 x
70 KB swings 20 kg
50 Equators 16 kg
SLRDL 16 kg: 3/3/3
Goblet Squats
16 kg: 6/6
20 kg: 6/6
24 kg: 4
Sumo DL
22 kg: 6/6
32 kg: 4
40 kg: 3/2
TGUs 12 kg (left/ right): 1
Pullups (12): 4 x
Pullups + 13 kg: 2
Hanging Knee raises: 10
100 rope jumps
4 min run barefoot on track
140 min walk
Foam Rolling
Was not that confident in the lifts today
4352 kcal
221 g Fat
304,9 g Carbs
261,4 g Protein
2013-03-13 Wed.: Loaded Carries
mobility
Foot gymnastics
IronMind Egg Green (substitutes tennis ball): 100 x
Hammer Tilt: 6/6 (more lever)
Glute ABC (double weighted) - 1 x
Carries indoor:
Waiter 16 kg: 8 times times up and down the corridor
Suitcase 22 kg: 12 times
Farmer 40 kg: 2 times
Fussschaukel: 12/12/12
Knee-Ups: 12/12/12
Plank walks: 4 times
KB swings 20 kg: 30
14 min shovelglove
Pullups (12): 2 x
120 min walk
4367 kcal
261,9 g Fat
241,5 g Carbs
264 g Protein
2013-03-14 Thu.: Triceps, Shoulders
mobility
Foot gymnastics
Kneading IronMind Egg Green: 100 x
Hammer Tilt: 4/4
Grip Antagonist with white IronMind rubber band: 100 x
Glute ABC (double weighted): 1 x
Quadruped Hip Extension (double weighted, 10 times left/ right): 1 x
Hip Thrusts + 8 kg: 7/8/6
Wavelengths with 0.75 kg dumbbells : 30/30/30
Kettlebell Pirate Ships 6 kg: 6/6/6
Frog Pushups: 10/10/10
Strict Press kneeling (one handed) 12 kg: 4/4/4
Shrugs 22 kg DB (left/right): 6/6/6
Rev. Fly 2 x 9 kg: 8/8/8
Swimmers 2 x 9 kg: 6/6/6
TGUs 12.2 kg dumbbell (left/ right): 1 (that was hard!)
Pullups (12): 6 x
Pullups + 7.5 kg: 3
18 min run
140 min walk
4565 kcal
275,7 g Fat
222,4 g Carbs
296,4 g Protein
2013-03-15 Fri.: Lifts, Get-Ups
mobility
Foot gymnastics
IronMind Egg Green: 100 x
Hammer Tilt: 6/6
Glute ABC (double weighted): 1 x
Quadruped Hip Extension (double weighted, 10 times left/ right): 1 x
Suitcase DL 16 kg: 8
Suitcase DL 20 kg: 5/4
Corkscrew exercises 12 kg: 4/4/6
2 Hands anyhow 12 kg DB + 8 kg KB: 2/2/2
TGUs 12.2 kg: 1 (left/ right) - less harder today
KB swings 20 kg: 60
Pullups (12): 4 x
Pullups + 13.5 kg: 1
100 rope jumps
3:30 min run barefoot on track - was cold but good
140 min walk
Foam Rolling
3939 kcal
199,6 g Fat
249,3 g Carbs
281,5 g Protein
2013-03-16 Sat.: Reg
mobility
Foot gymnastics
Pullups (12): 1 x
115 min walk
14 min shovelglove
Foam rolling
3503 kcal
166,2 g Fat
253,6 g Carbs
241,1 g Protein
2013-03-17 Sun.: Reg
mobility
Foot gymnastics
3 1/2 hr hike
4043 kcal
164,4 g Fat
365,2 g Carbs
253,3 g Protein