2013-04-28 Sun.: Reg
mobility
Foot gymnastics
Pullups (13): 2 x
Free hanging rows (6): 1 x
105 min walk
3504 kcal
165,1 g Fat
287,7 g Carbs
223,1 g Protein
2013-04-29 Mon.: Fun, Reg., Lifts, Squats, TGU
mobility - practicing especially the Virasana & Baddha Konasana pose
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 15 x
Spring Gripper COC No. 1, 140 lbs: 15 x
Hammer Tilt : 3/6 - something made me sore here during the weekend
Tumbling
BW Squats for stretching: 9 x
Goblet Squats 12 kg (3): 6 x
Frog Pushups (3): 5 x
TGU BW: 7 x
TGU 8 kg: 2 x
SLRDL 12 kg (3): 3 x
Face Pulls 12 kg (10): 5 x
Pullups (13): 5 x
Pullups + 16 kg: 2
Free hanging rows (6): 3 x
Foam Rolling
15 min run (~3k)
150 min walk, part of with intervals (5 min very fast, 10 min fast)
3445 kcal
143,7 g Fat
337,8 g Carbs
204 g Protein
2013-04-30 Tue.: Fun, more shoulder, back and tri focused work, play in the evening
mobility - looong session in the morning before breakfast
Grip Antagonist with yellow IronMind rubber band: 60 x
Foot gymnastics
skipped the rest of the grip work, because the towel pull-ups were enough for today
BW Squats for stretching: 3 x
BW reverse flys (3): 4 x
Frog Pushups (4): 5 x
TGU BW: 2 x
Equators 16 kg: 50
Face Pulls 12 kg (10): 4 x
Pullups (13): 4 x
Pullups + 12.3 kg: 4
Free hanging rows (6): 4 x
Towel pullups: 4/4/4
145 min walk, part of with intervals (5 min very fast, 5 min fast)
badminton and frisbee with my teenage daughter in the evening
3392 kcal
141 g Fat
278,4 g Carbs
257,6 g Protein
2013-05-01 Wed.: Fun, Reg., Lifts, Squats, TGU
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 18 x
Hammer Tilt : 3/6 - still not much better, did I do too much gardening?
Tumbling
BW Squats for stretching: 10 x
Goblet Squats 12 kg (3): 12 x
Frog Pushups (4): 6 x
TGU BW: 6 x
SLRDL 12 kg (3): 5 x
Face Pulls 12 kg (10): 5 x
Pullups (13): 2 x
Free hanging rows (6): 4 x
13 min run with stroller, during the walk
130 min walk
table tennis, badminton and frisbee with my teenage daughter in the evening
Foam rolling
3582 kcal
154,4 g Fat
331,5 g Carbs
210,9 g Protein
2013-05-02 Thu.: Fun, shoulder, back and tri focused work
Started the day pretty stiff, so first thing after making breakfast for our teenage daughter and sending her off to school:
FOAM ROLLING
followed by my morning gymnastic
followed by more mobility
and since I was good warmed up, finished the session with:
Goblet Squats 12 kg (4): 3 x
BW reverse flys (3): 4 x
Frog Pushups (4): 3 x
TGU BW: 2 x
Face Pulls 12 kg (10): 3 x
Tumbling: 2 x
later:
Foot gymnastics (gripping things, spreading toes)
Spring Gripper: COC Trainer, 100 lbs: 15 x
Spring Gripper COC No. 1, 140 lbs: 18 x
Hammer Tilt : 6/6
Equators 16 kg: 50
Pullups (13): 3 x
Pullups + 14 kg: 4
Free hanging rows: 8/8/8 - how cool is that?
Towel pullups: 3
135 min walk
7 min barefoot run on a soft grassy track (5 k/min pace)
3561 kcal
150,8 g Fat
336,5 g Carbs
211,2 g Protein
2013-05-03 Fr.: Fun, Reg., Lifts, Squats, TGU
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 18 x
Hammer Tilt : 6/6
Tumbling
BW Squats for stretching: 4 x
Goblet Squats 12 kg: 4/5/6/5/4/4/4
Frog Pushups (6): 4 x
BW reverse flys (3): 3 x
TGU BW: 2 x
TGU 8 kg: 3 x
SLRDL 12 kg (4): 4 x
Corkscrew 8 kg: 10/10/10
Face Pulls 12 kg (10): 3 x
Hanging Knee rases: 10/10
Free hanging rows: 10
115 min walk
3532 kcal
126,4 g Fat
295,3 g Carbs
303,9 g Protein
2013-05-04 Sat.: Reg
mobility
Foot gymnastics
TGU BW: 1 x
Hanging Knee raises: 10
Pullups: 14
Pullups + 17 kg: 1
110 min walk
3473 kcal
168,8 g Fat
285,5 g Carbs
202,8 g Protein
2013-05-05 Sun.: Reg
mobility
Foot gymnastics
TGU BW: 1 x
Pullups: 15/14
Free hanging rows: 12/10
120 min walk
3247 kcal
129,3 g
300,3 g
230,3 g
2013-05-06 Mon.: Lifts, Get-Ups
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 18 x
Spring Gripper COC No. 1, 140 lbs: 20 x
Hammer Tilt: 6/6
TGUs 13 kg DB: 3 (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 16 kg: 20/20/20
Hip Thrusts 12 kg: 10/10/10
Straight back bridges: 10
Pullups: 15/15
Pullups + 11.3 kg: 5
Free hanging rows: 10/8
Knee raises: 10/10
17 min run with stroller
160 min walk
3449 kcal
132,6 g Fat
321,7 g Carbs
243,7 g Protein
2013-05-07 Tue.: Loaded Carries
Sore and stiff from yesterday, especially the hamstrings, so I started with
Foam rolling
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 28 x
Hammer Tilt: 6/6
Goblet Squats 16 kg (2): 4 x
TGUs BW: 1
Carries outdoor - barefoot and the first time this year:
Waiter 13 kg DB : 6 rounds, 108 m, 3:25
Suitcase 20 kg KB: 10 rounds, 180 m, 3:30
Farmer 32 kg KB: 5 rounds, 90 m, 2:20
Fussschaukel: 15/15/15
Knee-Ups: 15/15/15
Bear crawl around the terrace: 3 rounds, 54 m
KB swings 16 kg: 20/20/20
Pullups : 16/16
Hanging Knee raises: 10
100 min walk
54 min easy cycling with the teenage daughter (errands)
3528 kcal
165,3 g Fat
289,2 g Carbs
226,9 g Protein
2013-05-08 Wed.: Push/ Pull, Abs
Foam Rolling
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 18
Hammer Tilt : 5/6
Atlas Pushups: 10
Pushups against resistance band (Deuserband): 5/5/6
Kettlebell Floor Press 16 kg: 6/8
Rows with 36 kg Kettlebell: 3/3
Rows with 20 kg Kettlebell: 6
Renegade Rows 20 kg: 8/10
C-Curl 20 kg - assisted: 3/3
KB swings 16 kg: 20/20/20
Pullups: 16/16/16
Hanging Knee raises: 10
Free hanging rows: 12/8
17 min run with stroller
120 min walk
4198 kcal
200,2 g Fat
395,1 g Carbs
204,8 g Protein
2013-05-09 Thu.: 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
4 x 10 KB swings 20 kg
100 Equators 12 kg
SLRDL 20 kg: 3/3/3
Goblet Squats
16 kg: 6/6/6
20 kg: 6/6
24 kg: 6/8/10
Sumo DL
24 kg: 8/8
32 kg: 6/10
40 kg: 6/6
Glute ABC: 3 x
Pullups: 16/16
Free hanging rows: 10
110 min walk
3427 kcal
152 g Fat
291,3 g Carbs
229,7 g Protein
2013-05-11 Sat.: Reg
mobility
Foot gymnastics
Free hanging rows: 10
Pullups: 20
Pullups + 14 kg: 4
100 min walk
3236 kcal
147,3 g Fat
266,7 g Carbs
211,6 g Protein
2013-05-12 Sun.: Reg
mobility
Foot gymnastics
Free hanging rows: 12
Pullups: 20
Hanging Knee raises: 10
100 min walk
Foam rolling
3369 kcal
170 g Fat
259,1 g Carbs
208,9 g Protein
Forgot the friday
2013-05-10 Fri.: Triceps, Shoulders
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 20 x
Grip Antagonist with blue IronMind rubber band: 48 x
Hammer Tilt : 5/6
Wavelengths with 4 kg KB : 15/15/15
Kettlebell Pirate Ships 8 kg: 7/7/7
Frog Pushups: 14/15
Strict Press kneeling (one handed) 13 kg: 6/8
Shrugs 24 kg DB (left/right): 8/8
Rev. Fly 2 x 9 kg: 12/13
Swimmers 2 x 9 kg: 12/13
TGU BW: 1 x
Hip thrusts 8 kg: 12/12/12
Pullups: 16
Pullups + 12.5 kg: 4
Hanging Knee raises: 10
120 min walk
3741 kcal
170,6 g Fat
311,4 g Carbs
236,8 g Protein
2013-05-13 Mon.: Lifts, Get-Ups
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 20 x
Hammer Tilt: 5/6
TGUs 13 kg DB: 2 (left/ right)
2 Hands anyhow 16 kg kb + 12 kg KB: 2/2
Corkscrew exercises 16 kg Dumbbell: 4/4
Suitcase DL 20 kg: 5/5
KB swings 20 kg (12): 5 x
Pullups: 20/20/20
Pullups + 15 kg: 4
Free hanging rows: 12/12/12
Knee raises: 10
14 min run with stroller (getting faster)
145 min walk
3909 kcal
195,6 g Fat
294,5 g Carbs
239 g Protein
2013-05-14 Tue.: Loaded Carries
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 20 x
Hammer Tilt: 5/6
Goblet Squats 16 kg (2): 5 x
Carries outdoor (with minimalist footwear this time):
Waiter 16 kg KB : 10 rounds, 180 m, 5:20
Suitcase 20 kg KB: 12 rounds, 216 m, 4:20
Farmer 32 kg KB: 4 rounds, 72 m, 1:55
Fussschaukel: 15/15/15
Knee-Ups: 15/15/17
Bear crawl around the terrace: 3 rounds, 54 m
KB swings 16 kg: 20/20/20
Tumbling
Pullups : 20/20
Hanging Knee raises: 10
Free hanging rows: 12/12
140 min walk
3426 kcal
150,5 g Fat
289,1 g Carbs
224,1 g Protein
2013-05-15 Wed.: Push/ Pull, Abs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 20
Hammer Tilt : 5/6
Atlas Pushups: 10
Pushups against resistance band (Deuserband): 6/6/6
Kettlebell Floor Press 20 kg: 4/4
Rows with 32 kg Kettlebell: 5/6
Renegade Rows 20 kg: 10/10
C-Curl 20 kg - assisted: 3/3
BW TGUs: 5 x
Pullups: 20
Hanging Knee raises: 10
16 min run with stroller
100 min walk
3684 kcal
156,6 g Fat
322,8 g Carbs
245,2 g Protein
2013-05-16 Thu.: Squats, DLs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x
Spring Gripper COC No. 1, 140 lbs: 20 x
Grip Antagonist with blue IronMind rubber band: 30 x
Hammer Tilt : 5/6
2 x 10 KB swings 20 kg
3 x 20 KB swings 16 kg
50 Equators 16 kg
SLRDL 20 kg: 3/3/4
Goblet Squats
16 kg: 6/8/10
20 kg: 6/6
24 kg: 4/6/8
Sumo DL
24 kg: 10/10
32 kg: 8/8
40 kg: 4
Pullups: 20/20
Pullups + 12.8 kg: 5
Free hanging rows: 12
Hanging Knee raises: 10
150 min walk
3382 kcal
134,7 g Fat
320,3 g Carbs
220,1 g Protein
2013-05-17 Fri.: Triceps, Shoulders, improvised, because not at home
mobility
Spring Gripper COC No. 1, 140 lbs: 20 x
Band Prayer Press: 8/10/10
Frog Pushups: 13/13/10
Shrugs with Band: 10/10/10
Band Pull-Aparts: 8/8/8
BW Rev. Fly: 4/4
Swimmers with Band: 4/4
Pullups on Doorframe: 6/7/7
115 min walk
3327 kcal
138,8 g Fat
291,6 g Carbs
219,8 g Protein
2013-05-18 Sat.: Reg
mobility
Chin ups: 22
Pull ups: 20
Planting a tree
100 min walk
2801 kcal
96 g
225,5 g
270,4 g