Changed the order of my routine a bit. Exercises remain the same.
Mon.: Strongman lifts
Tue.: Carries
Wed.: Push/ Pull, Abs
Thu.: Squats, DL
Fri. Shoulders, Tri
That way I try to space the overhead pressing a bit more apart
2013-04-08 Mon.: Lifts, Get-Ups
mobility
Foot gymnastics
Spring Gripper COC No. 1, 140 lbs: 40 x
Hammer Tilt: 5/6
Glute ABC: 2 x
Plank: 2:42
Plank rotisserie (elbow, side, reverse, side - 30/5): 2 times - 4 min
TGUs 12 kg kb: 3 (left/ right)
2 Hands anyhow 12 kg KB + 8 kg KB: 3/3/3
Corkscrew exercises 12 kg Dumbbell: 5/5/5
Suitcase DL 20 kg: 5/5/5
KB swings 16 kg: 5 x 20
Pullups (12): 2 x
Pullups + 9 kg: 3
Free hanging rows (4): 3 x
100 rope jumps
5 min run - barefoot on track and grass (1 k)
170 min walk
4837 kcal
241 g Fat
361,3 g Carbs
302,8 g Protein
2013-04-09 Tue.: Loaded Carries
mobility
Foot gymnastics
Spring Gripper COC No. 1, 140 lbs: 20 x
Grip Antagonist with yellow IronMind rubber band: 50 x
Hammer Tilt: 6/6
Glute ABC - 2 x
Plank: 1:23
Carries indoor:
Waiter 16 kg: 11 times
Suitcase 22 kg: 11 times
Farmer 40 kg: 2 times
Fussschaukel: 12/12/12
Knee-Ups: 14/14/14
Plank walks: 4 times
20 KB swings 16 kg
Pullups (12): 3 x
Pullups + 11 kg: 4
Pullups + 7.5 kg: 8
150 min walk
4283 kcal
209,6 g Fat
330,2 g Carbs
264,3 g Protein
2013-04-10 Wed.: Push/ Pull, Abs
mobility
Foot gymnastics
Spring Gripper COC No. 1, 140 lbs: 24 x
Hammer Tilt : 6/6
Plank: 1:00
50 KB swings 16 kg
Atlas Pushups: 12/12/12
Kettlebell Floor Press 16 kg: 5/5/6
Rows with 32 kg Kettlebell:3/3/3
Renegade Rows 20 kg: 4/4/5
C-Curl 16 kg: 4/4/6
TGUs BW (left/ right): 3
Bridges: 12/12/12
Pullups (12): 4 x
Free hanging rows (4): 4 x
Hanging Knee raises: 10
15 min run (3 k)
140 min walk
3621 kcal
149,5 g Fat
350,8 g Carbs
221,2 g Protein
2013-04-11 Thu.: Squats, DLs
mobility
Foot gymnastics
IronMind Egg Green: 100 x
Hammer Tilt : 6/6
Plank: 2:20
30 KB swings 20 kg
50 Equators 16 kg
SLRDL 20 kg: 3/3/3
Goblet Squats
20 kg: 6/6
24 kg: 6/6
32 kg: 4
Sumo DL
32 kg: 8
40 kg: 6/6
TGUs BW (left/ right): 4
Glute ABC (double weighted): 1 x
Quadruped Hip Extension (double weighted, 10 times left/ right): 1 x
Pullups (12): 1 x
Pullups + 9,5 kg: 3
Free hanging rows (4): 1 x
130 min walk
14 min shovelglove
4269 kcal
183,3 g Fat
366,4 g Carbs
280,5 g Protein
The lifts always make me hungry
2013-04-12 Fri.: Triceps, Shoulders
mobility
Foot gymnastics
IronMind Egg Green: 150 x
Grip Antagonist with yellow IronMind rubber band: 12/12/12
Hammer Tilt : 5/6
Plank: 1:00
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: 4/5/4
Crow: 3 x
Shrugs 24 kg DB (left/right): 4/4/4
Rev. Fly 2 x 9 kg: 9/8/8
Swimmers 2 x 9 kg: 6/6/6
Hip Thrusts 8 kg: 12
12 kg: 10/10
Pullups (12): 2 x
Pullups + 6 kg: 6
Free hanging rows (5): 3 x
Hanging Knee raises: 10
16 min run (3 k)
145 min walk
4180 kcal
190,9 g Fat
379,4 g Carbs
234,6 g Protein
2013-04-13 Sat.: Reg
mobility
Foot gymnastics
Pullups (12): 2 x
Pullups + 12.5 kg: 3
Free hanging rows (5): 1 x
Yoga
165 min walk
Foam rolling
3643 kcal
148,6 g Fat
255,2 g Carbs
324,4 g Protein
2013-04-14 Sun.: Reg
mobility
Foot gymnastics
180 min walk/ hike
3840 kcal
184,1 g Fat
263,5 g Carbs
279,9 g Protein
2013-04-15 Mon.: Lifts, Get-Ups
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 10 x
Spring Gripper COC No. 1, 140 lbs: 30 x
Hammer Tilt: 6/6
Glute ABC: 2 x
Plank: 1:30
Plank rotisserie (elbow, side, reverse, side - 30/5): 2 times - 4 min
TGUs 12 kg DB - harder: 2 (left/ right)
2 Hands anyhow 12 kg DB + 8 kg KB: 3/3/3
Corkscrew exercises 12 kg Dumbbell: 5/5/5
Suitcase DL 20 kg: 5/5/5
KB swings 20 kg: 5 x 6
Pullups (12): 4 x
Pullups + 8.5 kg: 3
Free hanging rows (5): 4 x
5 min run - barefoot on track and grass (1 k)
200 min walk - part of it barefoot
3501 kcal
120,9 g Fat
371,7 g Carbs
230,5 g Protein
2013-04-16 Tue.: Loaded Carries
mobility
Foot gymnastics
IronMind Egg Green: 100 x
Hammer Tilt: 6/6
Glute ABC - 2 x
Plank: 2:00
Plank rotisserie (elbow, side, reverse, side - 30/5): 2 times - 4 min
Carries indoor - this time barefoot - harder!:
Waiter 12 kg DB (trying to improve on that): 14 times
Suitcase 22 kg: 6 times
Farmer 40 kg: 1 time
Fussschaukel: 12/12/12
Knee-Ups: 15/15/15
Plank walks: 4 times
6 x 6 KB swings 16 kg
Pullups (12): 3 x
Pullups + 7.5 kg: 5
Free hanging rows (5): 2 x
5 min run - barefoot on track and grass (1 k)
195 min walk - part of it barefoot
Foam rolling
3858 kcal
163,5 g Fat
333,4 g Carbs
257,7 g Protein
2013-04-17 Wed.: Push/ Pull, Abs
mobility
Foot gymnastics
IronMind Egg Green: 150 x
Hammer Tilt : 6/6
Plank: 1:05
Atlas Pushups: 10
Pushups against resistance band (Deuserband): 5/5/5
Kettlebell Floor Press 16 kg: 5/5/5-2
Rows with 32 kg Kettlebell:4/5/5
Renegade Rows 20 kg: 5/5/6
C-Curl 16 kg: 6/7/8
TGUs BW (left/ right): 4
Bridges: 12
Hip thrusts 12 kg: 10/10/10
Pullups (12): 5 x
Pullups + 21.5 kg: 1
Hanging Knee raises: 10
16 min run (3 k)
155 min walk
3759 kcal
155,3 g Fat
297,3 g Carbs
289,3 g Protein
2013-04-18 Thu.: Squats, DLs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 30 x
Spring Gripper COC No. 1, 140 lbs: 15 x
Hammer Tilt : 7/7
Plank: 1:05
6 x 6 KB swings 20 kg
50 Equators 16 kg
SLRDL 20 kg: 3/3/3
Goblet Squats
20 kg: 8/8/8/10
Sumo DL
32 kg: 8/8/8/10
TGUs 8 kg (left/ right): 2
Glute ABC (double weighted): 1 x
Quadruped Hip Extension (double weighted, 10 times left/ right): 1 x
Pullups (12): 3 x
Free hanging rows: 6
60 min bike (errands)
75 min walk
14 min shovelglove
Foam rolling
3943 kcal
172,9 g Fat
377,1 g Carbs
223,6 g Protein
013-04-19 Fri.: Triceps, Shoulders
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 15 x
Spring Gripper COC No. 1, 140 lbs: 30 x
Grip Antagonist with yellow IronMind rubber band: 50 x
Hammer Tilt : 5/7
Glute ABC: 2 x
Wavelengths with 4 kg KB : 10/11/12
Kettlebell Pirate Ships 8 kg: 6/5/6
Then I decided to make it short, but intense. Two sets with max reps, go berserk and save time!
Frog Pushups: 12/14
Strict Press kneeling (one handed) 12 kg: 8/10
Shrugs 24 kg DB (left/right): 5/6
Rev. Fly 2 x 9 kg: 12/12
Swimmers 2 x 9 kg: 10/12
Pullups (12): 4 x
Pullups + 11.6 kg: 4/4
135 min walk
3954 kcal
189,9 g Fat
331,8 g Carbs
230,8 g Protein
2013-04-20 Sat.: Reg
mobility
Foot gymnastics
Plank 2:00
Pullups (12): 1 x
Pullups + 14 kg: 3
14 min shovelglove
Yoga
120 min walk
3757 kcal
158,6 g
340,7 g
247,9 g
2013-04-21 Sun.: Reg
mobility
Foot gymnastics
120 min walk
3216 kcal
150,1 g Fat
229,9 g Carbs
244,8 g Protein
2013-04-15 Mon.: Lifts, Get-Ups
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 15 x
Spring Gripper COC No. 1, 140 lbs: 30 x
Hammer Tilt: 6/6
Plank: 1:30
TGUs 13 kg DB - still harder: 2 (left/ right)
2 Hands anyhow 13 kg DB + 8 kg KB: 2/2/2
Corkscrew exercises 13 kg Dumbbell: 5/5/5
Suitcase DL 20 kg: 5/5
KB swings 20 kg: 5 x 6
Hip Thrusts 12 kg: 10/10/10
Pullups (12): 3 x
Pullups + 14 kg: 3
Free hanging rows (6): 4 x
Knee raises: 10
14 min run
160 min walk
3902 kcal
179,3 g Fat
296,5 g Carbs
275,5 g Protein
Sore Hips from yesterday
2013-04-23 Tue.: Loaded Carries
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 15 x
Spring Gripper COC No. 1, 140 lbs: 15 xHammer Tilt: 6/6
Glute ABC - 2 x
Carries indoor - barefoot:
Waiter 13 kg DB :10 times
(trying to improve on handling that weight overhead for the lifts)
Suitcase 22 kg: 5 times
Farmer 40 kg: 1 time
Fussschaukel: 14/14/14
Knee-Ups: 15/15/15
Plank walks: 4 times
7 x 6 KB swings 20 kg
TGUs BW: 2
Pullups (12): 3 x
Free hanging rows (6): 4 x
100 rope jumps
4 min run - barefoot on grass
145 min walk - part of it barefoot
4113 kcal
191,6 g Fat
326 g Carbs
270,8 g Protein
2013-04-24 Wed.: Push/ Pull, Abs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 15 x
Spring Gripper COC No. 1, 140 lbs: 15 xHammer Tilt: 6/6
Hammer Tilt : 6/6
Atlas Pushups: 10
Pushups against resistance band (Deuserband): 5/5/6
Kettlebell Floor Press 16 kg: 6/6/6
Rows with 32 kg Kettlebell:5/5/8
Renegade Rows 20 kg: 6/6/8
C-Curl 16 kg: 6/8/10
TGUs BW (left/ right): 5
Bridges: 12
Pullups (13): 3 x
Pullups + 18 kg: 1/1
Hanging Knee raises: 10
Free hanging rows (6): 2 x
5 burpees (haha)
6 min run barefoot on an easy, mossy/ grassy, track
145 min walk part of it barefoot
4234 kcal
190,8 g Fat
373,7 g Carbs
249,7 g Protein
2013-04-25 Thu.: Squats, DLs, Lasagne
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 15 x
Spring Gripper COC No. 1, 140 lbs: 15 x
Hammer Tilt : 6/7
Plank: 1:05
10 x 6 KB swings 20 kg
50 Equators 16 kg
SLRDL 20 kg: 3/3/3
Goblet Squats
24 kg: 6/6/8
Sumo DL
32 kg: 8/8
40 kg: 4/6
TGUs 8 kg (left/ right): 3
Glute ABC: 4 x
Pullups (13): 3 x
Free hanging rows (6): 3 x
100 rope jumps
3 min run barefoot on an easy, mossy/ grassy, track
A bit Kettlebell practice while daughter was playing basketball
(one arm swings, snatches, fig. 8, goblet squats with 8 kg)
145 min walk
Foam rolling
4006 kcal
180,3 g Fat
353,9 g Carbs
240,3 g Protein
2013-04-26 Fri.: Triceps, Shoulders
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 15 x
Spring Gripper COC No. 1, 140 lbs: 18 x
Grip Antagonist with yellow IronMind rubber band: 60 x
Hammer Tilt : 6/6
Wavelengths with 4 kg KB : 11/11/12
Kettlebell Pirate Ships 8 kg: 7/7/7
Frog Pushups: 13/16
Strict Press kneeling (one handed) 13 kg: 6/17
Shrugs 24 kg DB (left/right): 8/8
Rev. Fly 2 x 9 kg: 12/14
Swimmers 2 x 9 kg: 12/12
TGU BW: 2 x
Pullups (13): 3 x
175 min walk
3941 kcal
172,5 g Fat
336,8 g Carbs
258,4 g Protein
2013-04-27 Sat.: Reg
mobility
Foot gymnastics
Pullups (13): 1 x
Pullups + 12.4 kg: 4
Free hanging rows (6): 1 x
120 min walk
3287 kcal
153,7 g Fat
258 g Carbs
224,2 g Protein
Three weeks in already, approaching the next fun/ deload week on monday.
I want to do/ practice:
walks twice daily
Frog Pushups
Pullups/ Free hanging rows as always
TGUs BW and with 8 kg
BW shoulder Flys
Goblet squats with 8 or maybe 16 kg
SLRDLs with 8 or maybe 16 kg
Equators with 16 kg
Face Pulls
Tumbling