2013-03-18 Mon.: Push/ Pull, Abs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 10 x
Spring Gripper COC No. 1, 140 lbs: 5 x
Grip Antagonist with green IronMind rubber band: 50 x
Hammer Tilt : 6/6
Glute ABC (double weighted) - 1 x
Quadruped Hip Extension (double weighted, 10 times left/ right): 1 x
70 KB swings 20 kg
Atlas Pushups: 10/10/12
Kettlebell Floor Press 16 kg: 5/6/6
Rows with 26 kg Kettlebell:4/4/6
Renegade Rows 16 kg: 10/12
C-Curl 16 kg: 6/6/6+2
TGUs 12 kg (left/ right): 1
Bridges: 10/10/10
KB-Crunch/ Situps 16 kg: 10/10
Pullups (12): 4 x
Pullups + 11 kg: 4
Hanging Knee raises: 10/10
21 min LSD (at least a mellow and easy run in the rain)
150 min walk
Ate a few dates during the training, was really good.
3147 kcal
123,1 g Fat
289,3 g Carbs
210 g Protein
Cutting a bit for the next time period, not that hard to get good 200 g of protein in. I’ll try to stay within the 2.800 - 3.300 kcal range during the next two to four weeks.
2013-03-19 Tue.: Squats, DLs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 15 x
Spring Gripper COC No. 1, 140 lbs: 8 x
Grip Antagonist with white IronMind rubber band: 100 x
Hammer Tilt : 6/6
80 KB swings 20 kg
50 Equators 16 kg
SLRDL 20 kg: 2/2/3/2
Goblet Squats
20 kg: 6/6
24 kg: 5/5
Sumo DL
22 kg: 6/6
32 kg: 6/6
40 kg: 3/3
TGUs 12 kg (left/ right): 1
Pullups (12): 5 x
Pullups + 11,3 kg: 3
100 rope jumps
5 min run barefoot on track
150 min walk
Foam Rolling
3307 kcal
150,9 g Fat
265,8 g Carbs
205,5 g Protein
2013-03-20 Wed.: Loaded Carries
mobility
Foot gymnastics
IronMind Egg Green: 100 x
Hammer Tilt: 6/6
Glute ABC - 2 x
Carries indoor:
Waiter 16 kg: 10 times
Suitcase 22 kg: 9 times
Farmer 40 kg: 2 times
Fussschaukel: 12/12/12
Knee-Ups: 12/12/12
Plank walks: 4 times
14 min shovelglove
Pullups (12): 1 x
Pullups + 7.5 kg: 6
120 min walk
Foam rolling
3126 kcal
153,8 g Fat
221,9 g Carbs
210,1 g Protein
2013-03-21 Thu.: Triceps, Shoulders
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 5 x
Grip Antagonist with white IronMind rubber band: 100 x
Hammer Tilt : 6/6
Glute ABC (double weighted): 1 x
Quadruped Hip Extension (double weighted, 10 times left/ right): 1 x
Hip Thrusts + 8 kg: 8/10/12
Wavelengths with 4 kg KB : 10/10/10
Kettlebell Pirate Ships 8 kg: 5/5/5
Frog Pushups: 11/11/11
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: 9/9/10
Swimmers 2 x 9 kg: 6/6/8
TGUs 12.2 kg dumbbell (left/ right): 1
Pullups (12): 5 x
Pullups + 10 kg: 3
15 min run (that was fast!)
130 min walk (fast as well)
3392 kcal
144,7 g Fat
251,2 g Carbs
269,7 g Protein
How are you getting all that protein down you? Is that all food or shakes?
and what form is your fat taking?
Just interested as I know nothing about diet and could use some tips.
[quote]FarmerBrett wrote:
How are you getting all that protein down you? Is that all food or shakes?
and what form is your fat taking?
Just interested as I know nothing about diet and could use some tips.
[/quote]
Haha, yes, that’s a bit challenging at times.
Thursday was a chicken day, so that was easy. The main amount usually comes from cottage cheese and quark. I can pop a cup of cottage cheese open and just eat it. I don’t use protein powder. The fat is nuts, almonds, avocado and oils (walnut oil mostly).
We don’t eat much meat. When we do so, the protein intake is easier. Nonetheless, it’s doable with light dairy products.
2013-03-22 Fri.: Lifts, Get-Ups - skipped the TGU because sore
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 15 x
Spring Gripper COC No. 1, 140 lbs: 12 x
Hammer Tilt: 6/6
Glute ABC (double weighted): 1 x
Quadruped Hip Extension (double weighted, 10 times left/ right): 1 x
Suitcase DL 20 kg: 4/4/4
Corkscrew exercises 12 kg Dumbbell: 4/4/6
2 Hands anyhow 12 kg DB + 9 kg DB: 2/2/1
KB swings 20 kg: 89 - fail on the last set of 10
Pullups (12): 3 x
Pullups + 10 kg: 4/4
100 rope jumps
5 min run on track (fast, but not bf)
170 min walk
Foam Rolling
3142 kcal
144,8 g Fat
259,5 g Carbs
195,6 g Protein
Was sore in the serratus, tris and delts (from yesterday?)
2013-03-23 Sat.: Reg
mobility
Foot gymnastics
Pullups (12): 4 x
150 min walk/ hike
Practicing rope skipping on track (didn’t count jumps nor time)
3634 kcal
159,9 g Fat
333,8 g Carbs
216,1 g Protein
2013-03-25 Mon.: Push/ Pull, Abs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 20 x
Grip Antagonist with green IronMind rubber band: 100 x
Hammer Tilt : 6/6
Glute ABC - 2 x
70 KB swings 20 kg
Atlas Pushups: 11/11/12
Kettlebell Floor Press 16 kg: 5/6/5
Rows with 26 kg Kettlebell:6/6/6
Renegade Rows 20 kg: 4/4/4
C-Curl 16 kg: 4/5/5
TGUs 12 kg (left/ right): 2
Bridges: 10/10/10
KB-Crunch/ Situps 20 kg: 5
Pullups (12): 6 x
Pullups + 18.5 kg: 4
Hanging Knee raises: 10
19 min run (road)
150 min walk
3396 kcal
158,3 g Fat
276,6 g Carbs
209,5 g Protein
2013-03-26 Tue.: Squats, DLs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 20 x
Hammer Tilt : 5/6
100 KB swings 20 kg
50 Equators 16 kg
SLRDL 20 kg: 2/3/3
Goblet Squats
20 kg: 6/6
24 kg: 5/6
32 kg: 2
Sumo DL
32 kg: 6
40 kg: 3/3
48 kg: 1/1
TGUs 12 kg (left/ right): 1
Glute ABC (double weighted): 1 x
Quadruped Hip Extension (double weighted, 10 times left/ right): 1 x
Pullups (12): 6 x
Pullups + 9,3 kg: 3
6 min run on track
160 min walk
4041 kcal
178,6 g Fat
360,1 g Carbs
245 g Protein
Hungry!
2013-03-27 Wed.: Loaded Carries
mobility
Foot gymnastics
IronMind Egg Green: 100 x
Hammer Tilt: 6/6
Glute ABC - 2 x
Carries indoor:
Waiter 16 kg: 10 times
Suitcase 22 kg: 9 times
Farmer 40 kg: 2 times
Fussschaukel: 12/12/12
Knee-Ups: 14/14/14
Plank walks: 4 times
14 min shovelglove
140 min walk
3535 kcal
156,7 g Fat
274,2 g Carbs
253,6 g Protein
2013-03-28 Thu.: Triceps, Shoulders
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 26 x
Grip Antagonist with green IronMind rubber band: 100 x
Hammer Tilt : 6/6
Glute ABC (double weighted): 1 x
Quadruped Hip Extension (double weighted, 10 times left/ right): 1 x
Hip Thrusts + 8 kg: 12/12
Wavelengths with 4 kg KB : 10/10/10
Kettlebell Pirate Ships 8 kg: 5/5/5
Frog Pushups: 10/10/10
Strict Press kneeling (one handed) 12 kg: 4/4/5
Shrugs 22 kg DB (left/right): 6/8/10
Rev. Fly 2 x 9 kg: 8/8/10
Swimmers 2 x 9 kg: 6/6/8
Pullups (12): 1 x
14 min shovelglove
120 min walk
Foam rolling
3767 kcal
184,9 g Fat
308,3 g Carbs
213,9 g Protein
2013-03-29 Fri.: Lifts, Get-Ups
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 30 x
Hammer Tilt: 7/10
Glute ABC: 2 x
Suitcase DL 20 kg: 3/5/4
Corkscrew exercises 12 kg Dumbbell: 5/5/5
2 Hands anyhow 12 kg KB + 9 kg DB: 2/2/2
TGUs 12 kg kb: 2 (left/ right)
Pushing sledge 56 kg: 3 x up and down the hallway
KB swings 16 kg: 100
Pullups (12): 5 x
7 min run on track
155 min walk
Foam Rolling
4607 kcal
199,2 g Fat
396,7 g Carbs
296,9 g Protein
2013-03-30 Sat.: Reg
mobility
Foot gymnastics
Free hanging rows (4): 2 x
18 k hike - 230 min approx.
Foam rolling
3756 kcal
173,5 g Fat
294,4 g Carbs
249,6 g Protein
2013-03-31 Sun.: Reg
mobility
Foot gymnastics
Free hanging rows (4): 3 x
22 k hike - 290 min
4098 kcal
216,8 g Fat
266,9 g Carbs
264,9 g Protein
2013-04-01 Mon.: Fun week
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 30 x
Hammer Tilt: 6/6
Foam Rolling
Free hanging rows (4): 3 x
good 17 k walking/ hiking/ trekking ~ 300 min
with 7 min run in between (to catch the train and uphill for fun)
Had my trekking poles with me for pushing uphill and braking downhill. Was a good upper body and forearm workout
That ended my cheesy interpretation of the LOTR trilogy, a climb (and descend) up the Gurten, the “Hausberg” of Berne.
Qi Gong
Went through two easy exercises, that weren’t usually that easy, but were surprisingly easy that evening. Actually they never were that easy before!
3832 kcal
147,6 g
378,8 g
242,5 g
[quote]sen say wrote:
Nice work.[/quote]
Thank you, very much appreciated.
2013-04-02 Tue.: Fun week
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 30 x
Hammer Tilt: 6/6
Free hanging rows (4): 4 x
Pullups + 9,4 kg: 3/3/3/3
76 min bike (24 k)
34 min swim (1.5 k)
100 rope jumps
5 min track work
85 min walk
First time on the bike and in the pool this year. Don’t fear crossing the alps, but fear the pain in my butt. Have to condition or to cushion it.
3138 kcal
158,8 g Fat
218 g Carbs
203,6 g Protein
2013-04-03 Wed.: Grip training, Glutes
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 10 x
Hammer Tilt: 6/7
Glute ABC (weighted): 3 x
Quadruped Hip Extension (weighted, 10 times left/ right): 3 x
Hip Thrusts + 8 kg: 10
Hip Thrusts + 12 kg: 10/10
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 with green IronMind rubber band: 100 x
Pullups + 4.5 kg: 10/10
Free hanging rows (4): 3 x
BW flys (3): 3 x
22 min run (trail)
110 min Walk
Plank rotisserie (elbow, side, reverse, side - 30/5): 3 times - 6 min
3154 kcal
144,5 g Fat
269,6 g Carbs
190,2 g Protein
2013-04-04 Thu.: Glutes, Planks
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 10 x
Hammer Tilt: 5/6
Glute ABC : 2 x
Hip thrusts 8 kg: 10/10
Hip thrusts 12 kg: 10/10
Pullups (12): 3
Free hanging rows (4): 3 x
BW flys (3): 1 x
Face Pulls 8 kg (10): 4 x
Plank: 2 min/ 1 min
Plank rotisserie (elbow, side, reverse, side - 30/5): 2 times - 4 min
200 rope jumps
5 min run on track
150 min Walk
Qi Gong
3147 kcal
138,6 g Fat
224,2 g Carbs
245,9 g Protein
2013-04-05 Fri.: TGUs, Planks
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 20 x
Hammer Tilt: 6/6
Pullups: 12/13/12
Pullups + 8.5 kg: 6
Free hanging rows (4): 2 x
BW flys (3): 2 x
TGUs 8 kg: 6 x
Plank: 2:20 min
Plank rotisserie: 1 x - 2 min
100 rope jumps
175 min walk
3774 kcal
169,6 g Fat
311,9 g Carbs
242,5 g Protein
2013-04-06 Sat.: Reg
mobility
Foot gymnastics
Pullups (12): 2 x
Pullups + 11.5 kg: 3
Plank: 2:00, 1:25, 0:35
14 min Shovelglove
120 min walk
3295 kcal
142,2 g Fat
269,5 g Carbs
229,6 g Protein
2013-04-07 Sun.: Reg
mobility
Foot gymnastics
Plank: 2:00
120 min walk
Foam rolling
3986 kcal
180,4 g Fat
323,4 g Carbs
241,1 g Protein