2013-06-07 Fri.: Triceps, Shoulders
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1, 140 lbs: 25 x (5 x 5)
Spring Gripper COC No. 1.5, 167.5 lbs: 1 x
Grip Antagonist with blue IronMind rubber band: 60 x (5 x 12)
Hammer Tilt : 6/6
Wavelengths with 4 kg KB : 15/15/15
Kettlebell Pirate Ships 8 kg: 8/8/8
Frog Pushups: 8/22
Strict Press kneeling (one handed) 14 kg: 4/6
Shrugs 22 kg DB (left/right): 10
Shrugs 28 kg KB (left/right): 7/8
Rev. Fly 12 kg KB (left/right): 10/12
Swimmers 12 kg KB (left/right): 6/8
Hip thrusts 16 kg: 6/6
Pullups: 22
Pullups + 14 kg: 1
Free hanging rows: 15
Hanging Knee raises: 12
130 min walk
11 min run barefoot on a grass track
3323 kcal
142 g Fat
305,3 g Carbs
196,2 g Protein
2013-06-08 Sat.: Reg
mobility
Foot gymnastics
Pull ups: 22
Free hanging rows: 16
Hanging Knee raises: 12
110 min walk
2954 kcal
155,5 g Fat
175,9 g Carbs
212,4 g Protein
2013-06-09 Sun.: Reg
mobility
Foot gymnastics
Free hanging rows: 17
Pullups: 22
Hanging Knee raises: 12
120 min walk
2921 kcal
154,7 g Fat
209,2 g Carbs
172,6 g Protein
2013-06-10 Mon.: Vintage Strongman Lifts
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 10 x (10 x 1)
Hammer Tilt: 6/6
Tumbling
TGUs 14 kg DB: 2 (left/ right)
2 Hands anyhow 16 kg kb + 14 kg DB: 2/2
Corkscrew exercises 16 kg Dumbbell: 5/6
Suitcase DL 20 kg: 6/6
KB swings 20 kg (10): 5 x
BW TGUs: 3 x
BW 2 Hands anyhow for practicing: 4 x
Pullups: 20
Free hanging rows: 17
Knee raises: 12
16 min run with stroller
90 min walk
Foam rolling
3412 kcal
179,9 g Fat
225,5 g Carbs
230,9 g Protein
2013-06-11 Tue.: Loaded Carries
mobility
Spring Gripper: COC Trainer, 100 lbs: 30 x (3 x 10)
Spring Gripper COC No. 1, 140 lbs: 25 x (5 x 5)
Spring Gripper COC No. 1.5, 167.5 lbs: 1 x
Hammer Tilt: 7/7
Goblet Squats 16 kg (3): 3 x
Suitcase DL 16 kg (3): 3 x
Swings 16 kg (20): 3 x
Carries outdoor barefoot:
Waiter 16 kg kB : 12 rounds, 216 m
Suitcase 22 kg DB: 6 rounds, 108 m
Farmer 40 kg KB: 2 rounds, 36 m
Fussschaukel: 16/16/16
Knee-Ups: 16/16/16
Crawl backwards up small slope: 3 x
Pullups: 22
Free hanging rows: 17
Knee raises: 12
120 min walk
48 slow cycling (errands with daughter)
Foam rolling
3373 kcal
158,1 g Fat
238,4 g Carbs
251,5 g Protein
2013-06-11 Tue.: Loaded Carries
mobility
Spring Gripper: COC Trainer, 100 lbs: 30 x (3 x 10)
Spring Gripper COC No. 1, 140 lbs: 25 x (5 x 5)
Spring Gripper COC No. 1.5, 167.5 lbs: 1 x
Hammer Tilt: 7/7
Goblet Squats 16 kg (3): 3 x
Suitcase DL 16 kg (3): 3 x
Swings 16 kg (20): 3 x
Carries outdoor barefoot:
Waiter 16 kg kB : 12 rounds, 216 m
Suitcase 22 kg DB: 6 rounds, 108 m
Farmer 40 kg KB: 2 rounds, 36 m
Fussschaukel: 16/16/16
Knee-Ups: 16/16/16
Crawl backwards up small slope: 3 x
Pullups: 22
Free hanging rows: 17
Knee raises: 12
120 min walk
48 slow cycling (errands with daughter)
Foam rolling
3521 kcal
171,1 g Fat
285,5 g Carbs
208,1 g Protein
2013-06-13 Thu.: Squats, DLs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1, 140 lbs: 25 x (5 x 5)
Hammer Tilt : 8/8
3 x 10 KB swings 20 kg
50 Equators 16 kg
SLRDL 20 kg: 6/8
Goblet Squats
16 kg: 10
20 kg: 6/8
24 kg: 6/8
32 kg: 6
Sumo DL
24 kg: 12 (8 with high pull)
32 kg: 10/12
40 kg: 8
Pullups: 22
Free hanging rows: 18
Hanging Knee raises: 12
110 min walk
Foam rolling
3189 kcal
138,8 g Fat
277,1 g Carbs
212,9 g Protein
2013-06-14 Fri.: Triceps, Shoulders
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 8 x 1
Grip Antagonist with blue IronMind rubber band: 60 x (5 x 12)
Hammer Tilt : 9/9
Wavelengths with 4 kg KB : 15/15/15
Kettlebell Pirate Ships 8 kg: 9/9/9
Frog Pushups: 8/22
Strict Press kneeling (one handed) 14 kg: 5/6
Shrugs 22 kg DB (left/right): 8
Shrugs 28 kg KB (left/right): 8/10
Rev. Fly 12 kg KB (left/right): 1112
Swimmers 12 kg KB (left/right): 8/10
Pullups: 22/22
Pullups + 14 kg: 6/6
Free hanging rows: 19
Hanging Knee raises: 12
95 min walk
15 min run with stroller
3858 kcal
173,6 g Fat
328,3 g Carbs
243,6 g Protein
^^Very solid meals throughout the day today!
2013-06-15 Sat.: Reg
mobility
Foot gymnastics
Pull ups: 22
120 min walk
3066 kcal
138,8 g Fat
244 g Carbs
198,1 g Protein
2013-06-16 Sun.: Reg
mobility
Foot gymnastics
Free hanging rows: 19
Pullups: 22
Hanging Knee raises: 12
120 min walk
3113 kcal
134,6 g FAt
253,9 g Carbs
217 g Protein
2013-06-17 Mon.: Vintage Strongman Lifts
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 30 x (3 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 10 x (10 x 1)
Hammer Tilt: 9/10
Tumbling
TGUs 14 kg DB: 2 (left/ right)
2 Hands anyhow 16 kg kb + 14 kg DB: 3/2
Corkscrew exercises 16 kg KB: 5/7
Suitcase DL 20 kg: 6/8
KB swings 20 kg (12): 3 x
Pullups: 24
Free hanging rows: 20
Knee raises: 12
7 min barefoot run on a grassy track
110 min walk
3636 kcal
163,3 g Fat
279,3 g Carbs
257,3 g Protein
Actually now I’d be crossing the Alps, but I let that pass for various reasons.
I had no time to get my gear sorted out, even our teenage daughter is away this week on a school trip with my backpack. I don’t even have the appropriate gears on the bike - used to cycle on the flat.
Usually I’d have gone anyway and acquire the things, I needed, on the go. But that left me with my biggest handicap: Not enough spare money for the whole trip.
I was on a short vacation during my birthday and have another planned in autumn, no way I can have a third vacation in between money wise - should’ve realised that earlier.
What I do this week instead: seeing my daughter off on monday, quite a normal day planned for the start of the week
Then at least two hikes with my wife and the baby - we were subalpine today on the Gurten - pushing the stroller uphill - here goes the work for the posterior chain
(Gurten (mountain) - Wikipedia)
Maybe going to have some strokes in the nearby pool in the mornings
AND a nighthike - alone
I did the trail already, but not at night. Starting coming sat. til sun when the moon is almost full. 22 k
So, I’m not that unsatisfied with the alternative plans. Training will be almost as ever - skipping a bit the posterior chain today due to stroller pushing, hoping to be able to do the carries in the evening.
2013-06-18 Tue.: Loaded Carries
Did an epic hike up a small subalpine hill with the stroller today. Carries done in the evening.
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 10 x 1
Spring Gripper COC No. 1, 140 lbs: 1 x 5
Hammer Tilt: 9/10
Goblet Squats 16 kg (3): 4 x
Swings 16 kg (20): 3 x
Carries outdoor barefoot:
Waiter 16 kg kB : 6 rounds, 108 m
Suitcase 22 kg DB: 10 rounds, 180 m
Farmer 40 kg KB: 3 rounds, 54 m
Fussschaukel: 17/17/20
Knee-Ups: 15/15/15
Free hanging rows: 14/12
Hike (125 min - mostly pushing the stroller uphill)
Foam rolling
3372 kcal
155,8 g Fat
273,9 g Carbs
220,4 g Protein
Forgot about last Wed.
2013-06-12 Wed.: Push/ Pull, Abs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1, 140 lbs: 25 x (5 x 5)
Hammer Tilt: 7/8
Band Preacher Press: 10
Pushups against resistance band (Deuserband): 6/6/8
Kettlebell Floor Press 20 kg: 4/6
Kettlebell Floor Press 8 kg: 4/6
Rows with 36 kg Kettlebell(s): 5/7
Renegade Rows 22 kg: 7/10
C-Curl 20 kg - assisted: 3
C-Curl 14 kg: 8
Bear crawl around the terrace: 2 rounds, 36 m
Pullups: 22
Fig. 4: 3/3
Free hanging rows: 18/17
15 min run with stroller
110 min walk
Foam Rolling
3531 kcal
172,2 g Fat
284,7 g Carbs
208,8 g Protein
2013-06-19 Wed.: Push/ Pull, Abs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 10 x 1
Spring Gripper COC No. 1, 140 lbs: 1 x 5
Hammer Tilt: 10/10
Band Preacher Press: 10
Pushups against resistance band (Deuserband): 6/7/8
Kettlebell Floor Press 20 kg: 5/7
12 Push ups
Rows with 36 kg Kettlebell(s): 6/8
Renegade Rows 22 kg: 12/14
C-Curl 20 kg - assisted: 3/4
C-Curl 14 kg: 8
14 min shovelglove
Free hanging rows: 14/12
140 min walk
Foam Rolling and Stretching of the shoulders/ pecs
3634 kcal
178,2 g Fat
275,2 g Carbs
233,4 g Protein
Oh, and btw., we were hiking along a local river yesterday.
2013-06-20 Thu.: Squats, DLs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 10 x 1
Spring Gripper COC No. 1, 140 lbs: 1 x 5
Hammer Tilt : 10/10
warmup:
Foam rolling
Farmer walks 24 kg - 180 m
SLRDL 20 kg: 8/10
Goblet Squats
16 kg: 12
20 kg: 8/10
24 kg: 8/8
32 kg: 7
Sumo DL
24 kg: 12 with high pull
32 kg: 12/12
40 kg: 9
3 x 12 KB swings 20 kg
60 Equators 16 kg
Pullups: 22
Free hanging rows: 20
Hanging leg raises: 5
14 min run with stroller
80 min walk
Foam rolling & stretching
2896 kcal
146 g Fat
167,4 g Protein
230 g Carbs
epic session, was sore two days afterwards
2013-06-21 Fri.: Triceps, Shoulders
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 10 x 1
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Grip Antagonist with blue IronMind rubber band: 60 x (5 x 12)
Hammer Tilt : 10/10
Wavelengths with 4 kg KB : 16/16/16
Kettlebell Pirate Ships 8 kg: 9/9/9
Frog Pushups: 8/22
Strict Press kneeling (one handed) 14 kg: 6/8
Shrugs 22 kg DB (left/right): 12
Shrugs 28 kg KB (left/right): 12/12
Rev. Fly 12 kg KB (left/right): 12/12
Swimmers 12 kg KB (left/right): 10/12
Foam rolling shoulders & stretching
Pullups: 22
Free hanging rows: 12
Hanging Leg raises: 5
120 min walk
3142 kcal
142,7 g
250,3 g
214,6 g
2013-06-22 Sat.: Reg
mobility
Foot gymnastics
Pull ups: 22/22
Free hanging rows: 12
Hanging Leg raises: 5
280 min walk - nighthike
3750 kcal
187,2 g Fat
302 g Carbs
222,8 g Protein
2013-06-23 Sun.: Reg
210 min walk - nighthike
Foam rolling
mobility
Foot gymnastics
3371 kcal
164,9 g Fat
256,6 g Carbs
207,5 g Protein
2013-06-24 Mon.: Deload, Fun, Kettlebells today mostly
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 10 x 1
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Hammer Tilt : 10/10
Glute ABC: 4 x
Crow Handstand: 4 x
Crow Handstand to headstand: 1 x perfect, 2 x fail (lol)
Face Pulls 12 kg (10): 5 x
circuit with 20 kg:
Goblet Squats (3)
SLRDL (3)
Suitcase DL (3)
Swings (10)
2 hands anyhow 2 x 8 kg: 3/3/3
TGU 8 kg: 3 x
Free hanging rows: 20
Pullups: 22
Hanging Leg raises: 5
90 min walk
16 min run with stroller
3346 kcal
157,7 g Fat
244,1 g Carbs
236,5 g
2013-06-25 Tue.: Deload, Fun, Kettlebells mostly
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 10 x 1
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Hammer Tilt : 10/10
foam rolling
Glute ABC: 4 x
Band Preacher Press (10): 4 x
Face Pulls 12 kg (10): 6 x
circuit with 16 kg:
Swings (20)
Goblet Squats (6)
SLRDL (6)
Suitcase DL (6)
2 hands anyhow 2 x 8 kg: 4/4/4/4
TGU 8 kg: 3 x
Free hanging rows: 20
Pullups: 22
Hanging Leg raises: 5
120 min walk
3259 kcal
167,4 g Fat
198,1 g Carbs
240,3 g Protein
2013-06-26 Wed.: Grip, Shovelglove
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 20 x (2 x 10)
Spring Gripper COC No. 1.5, 167.5 lbs: 10 x 1
Spring Gripper COC No. 1, 140 lbs: 1 x 6
Hammer Tilt : 10/10
Band Prayer Press (10): 4 x
Face Pulls 12 kg (10): 5 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: 6/6/6
Hammer Balance 30 sec: 3 x
Grip Antagonist with red IronMind rubber band: 20 x (4 x 5)
BW Suitcase DL (3): 5 x
BW SLRDL - Fingers on Floor (3): 5 x
Sumo DL 22 kg DB: 4/5/4
Equators 12 kg (20): 3 x
14 min shovelglove
Free hanging rows: 12/12
Pullups: 22/22
Hanging leg raises: 5/5
15 min run with stroller
125 min walk
3542 kcal
143,7 g Fat
282,3 g Carbs
269,6 g Protein