Warmed up with some mobility movements and a 15 minute ride.
10 hill sprint repeats on the “shorter hill”
At the local park I supersetted 4 sets: 6 pull-ups and 15 push-ups.
notes:
Feeling a little tired and in need for a break. I will probably take 3-4 complete days off training while I go down to visit the folks in the city for Easter.
Have been thinking about my nutrition. I have been experimenting with a low carb/high fat diet (with 1-2 carb re-feeds a week) for the past 6 months. I think Im pretty happy with the results. Maintained strength, and body-weight. Only downsides are that my physique and energy levels can be a flat at sometimes. On occasions I feel that Im not as explosive as I possible could be. Maybe I just need to reintroduce some extra carbs.
Supersetted 4 sets: db rows (9 x 32.5kg), dB overhead press (8 x 20kg)
Supersetted 3 sets: BB curls (9 x 40kg), rear delt raises (10 x 7.5kg)
notes:
Im down in the city for Easter, so today I am not at my usual gym, hence had to change a few things around. They didn’t have a proper weight belt so I had to use a dB in-between my legs for the weighted dips. Due to the lower weight I could hold between m legs I did reps of 6 instead of the planned 3. I have been reading the forums, and I am thinking I need to reduce the weight I use for curls and concentrate more on mind-muscle-connection.
I will now take 2-3 days off from all training. Happy Easter birdlings! Try not to eat too many easter eggs!
Warm-up at the gym including handstands against the wall.
Bench press: 3 sets of 8 x 85 kg, and 1 set of 7 x 80 kg (4 pull-ups b/w sets)
Supersetted 3 sets: incline dB rows (10 x 12.5kg), seated rows (10 x 50kg)
Finished off with 3 rounds of shoulder shockers using a 10 kg plate and 6 kg dBs 3 x (10, 7, 7).
notes:
Flew back into town in the evening and managed to get a sneaky gym session in before dinner. Feeling refreshed after the Easter break.
For the past 6 months or so I have drastically reduced carbs, and I am now thinking of slowly reintroducing them. Lately I feel I am lacking power/explosiveness at the gym, and I think with some carefully timed intake of carbs, that it might help. Saying that I have enjoyed the results and lifestyle of the low carb high fat lifestyle, so any changes I make will be minimal, but hopefully enough to improve my performance.
Warmed up with some mobility movements and a 20 minute gentle bike ride around the hood.
8 x hill sprint repeats on the smaller hill, 2 x hill sprints on the bigger hill.
4 set superset: 6 pull-ups, 15 push-ups.
notes:
Had about 150 grams of sweet potato last night with dinner, and 2 small bananas before the bike session, and I think the extra carbs in my system helped me with this mornings session.
BB overhead press: 2 sets of (8 x 55kg), and 2 sets of (8 x 50kg). (4 pull-ups b/w sets)
3 sets of 10 x BW dips.
3 sets of preacher curls 10 x 20kg.
Finished off with some rear delts.
Bike ride home, the long way including the epic hill climb at the end.
notes:
Solid session. The last reps on the final 2 sets of the BB press included a little bit of “cheating”. First time I have ever done preacher curls and I did not really like them. I got the instructions of a youtube video, but something about my set-up didn’t really work. I might try them again a few times before I decide to keep them or not.
Usual warm-up at the gym, but no handstand practice.
Bench press: 3 x (5 x 95kg), 2 x (5 x 90kg). Hanged on the pull-up b/w sets.
Supersetted 3 sets of dB incline hammer curls (10 x 15kg), seated rows (10 x 55kg)
3 rounds of shoulder shocker
Bike ride home, the quick way home.
notes:
Woke up a little late, so I had to cut a few things out including handstand practice and the longer bike ride home. I wasn’t in the mood for any of those anyway. I did no pull-ups as I wanted to give my elbows some rest, and just hanged from the bar instead. Bench press felt strong. I would love to get to 5 x 5 with 100kg at this body-weight or similar.
This morning I had changed my pre-workout protocol. Usually I have a piece of fruit with my coffee and BCAAs. This morning I had some crepes with jam instead of the fruit. Im hoping the extra carbs (more glucose and less fructose) will give me a little boost in the gym. If Im going to do this I will need to wake up a little earlier to allow digestion, but I usually do that anyway.
In other news, Im re-assessing my training. I haven’t made any set plans yet but Im considering the following:
introducing running back into my training, concentrating more so on the 400m, 100m and hill sprints
learning how to box. Im enjoying BJJ at the moment, but feel I need some kind of striking game to make me the “ultimate warrior”.
considering changing my gym program around with a little more frequency. I also need start doing leg work again. My lower back is feeling as good as it has ever been for a long time, but I still need to be careful with this.
I have no idea how I am going to implement these changes, although most probably wont be done until I return from my 4 week holiday planned for June.
Warmed up with a gentle 20 minute ride around da hood (while listening to Kendrick Lamars new CD).
10 x hill sprint repeats on the “smaller hill”.
I then attempted the max number of pull-ups and push-ups in a single set. Pull-ups: 11. Push-ups: 30.
notes:
This morning I attempted my new pre-workout protocol which consisted of 1 cup of oats with some berries, and my BCAA drink. Did I notice any difference?? Maybe, but no sure. I did feel I had a little more energy for the hill sprints and I felt a lot “calmer” during and after the session (better cortisol control??). Or possibly that was just all placebo?? I not sure if I will continue with this protocol as I feel it was a little too much to eat at 5am. I think I am more comfortable with my previous pre-workout of coffee, piece of fruit and BCAAs. I am also considering making my own homemade “oats, honey and protein bar/slice” which will be easier to consume first thing in the morning.
My post-workout was my usual protein shake and 2 large teaspoons of PB. Im considering of swapping the PB for the bowl of oats instead??
Or maybe I am over thinking this whole pre and post workout thing???
Bike ride to the gym, and the usual warm-up including handstands.
overhead BB press: (5 x 62.5kg) x 1, (5 x 60kg) x 4. (5 pull-ups b/w sets)
supersetted 3 sets : BB curls (10 x 30kg), bodyweight dips (bird x 10)
Finished off with some rear delts (10 x 7.5kg) x 3
Bike ride home, the long way home including the epic hill climb:
notes:
Sleep was not the best and hence I was not in the mood. Didn’t get the usual mental and physical pump I usually do at the gym. Saying that, Im happy I got the work done. I wasn’t feeling particular strong, but I wasn’t feeling weak either. 62.5 kg was just a little too heavy so I backed it off. Its amazing how much a few kg’s can make when your lifting things overhead.
Back is going ok. I have replaced “leg day” with “bike hill sprint day” and my back has been feeling better everyday. There is still some residual irritation (about 2/10), but Im hoping with a little more rest and smart programming it will improve some more. The only thing that irritates it is if I sit for too long or if I attempt to do any hinging on the left side. In June Im going to Europe for 5 weeks, so I am hoping after June I will almost be 99% and can resume training with no pain.
I was actually considering doing some light leg work this afternoon before my BJJ class. Nothing heavy, just something to get a bit of blood pumping and keep see mobility etc. I was thinking of doing some BB reverse lunges, supersetting bulgarian split squats with ham curls, and maybe even having a play with smith machine hack squats (I love big quads). But I will see how I feel this afternoon.
My pressing has been constant, but I feel it has stagnated a bit as well. And maybe I should be doing a little more pulling, although I do heaps of pull-ups and a variation of rows most sessions.
I want to be able to bench press 100kg for 5x5, and overhead press 70kg for 5x5. Pretty humble goals, but any heavier and I go into the “high risk of injury” zone.
How have you been buddy? I have been quietly stalking your training log and looks like things are on track?
@Yogi1: Not sure if we will visit the UK buddy. Will spend most of my time in Croatia visiting family. Might have a 4-5 days to spend elsewhere, so Im thinking either Edinburgh or maybe Munich which are 2 of my favourite towns in Europe.
I do my reverse lunges with the bar on my back. I would find it awkward to do them with a front squat grip. Any reason for doing them that way?
I also have no idea on how to increase the list of types of exercises I can do for my legs. I think Im going to alternate reverse lungs with front squats, and of course using girly weights.
Warmed up at the gym, and included some handstand practice.
Reverse BB lunges: worked up to 3 sets of 5 x 40kg (each leg).
Supersetted 3 sets : dB BSS (8 x 12.5kg), ham curls (12 x 25kg)
I then attended my Sunday BJJ class. Today we drilled flower sweep and then did some light rolling.
notes:
So I have decided to try and to include some “light” leg work into my program as I have been feeling my legs are slowly starting to shrivel.
As you can see the weights and volume were extremely modest, but this is the reality of how my leg work will look int he near future. Im going to keep this session “optional”, fun, and explosive. Im really concentrating on keeping things explosive and really trying to “feel” the muscles that are working and of course keeping my core tight and balanced. Doing it before my BJJ class also means I leave something in the tank which I think is important that I don’t get close to the “red line”.
well you know where I am if you do decide to take the trip over[quote=“theBird, post:214, topic:221609”]
I do my reverse lunges with the bar on my back. I would find it awkward to do them with a front squat grip. Any reason for doing them that way?
[/quote]
well in theory a more upright torso = happier Yogi back, but to be honest I’m really just doing them that way because I’m used to doing all my lower body stuff with a front squat grip these days anyway.
Warmed up with a 15 minute bike ride around the hood.
8 x bike hill sprints on the “smaller hill”.
3 set superset: 7 chin-ups, 15 push-ups
notes: Even though I have added “leg day” back in the picture I have decided to keep “bike hill sprints” into my program as I enjoy it. Kept everything short and sharp this morning. Really concentrated on exploding from the start and pushed hard all the way up the hill.
In other news, I think Im getting a little better at BJJ. It has taken me 2 years and I have a long way to go, but I am feeling more comfortable with wrestling with other sweaty men.
Finished off with 3 sets of rear delts (10 x 7.5kg).
Bike ride home, the quick way home.
notes:
Feeling a little tired. I am putting tit down to some intense grappling sessions over the past week. I go to BJJ on Tuesday, Thursday and Sunday evenings, and lately we have been doing some live grappling at the end of the session which fries my “CNS”.
Happy with todays work. Got done what needed to get done. Barbell went up slower than I want, but it still went up. Took the quick way home on the bike, as I was not in the mood or did not have the energy to ride up the “hill of pain”.
Warmed up at the gym including handstand practice.
BB reverse lunges: worked up to sets of 5 x 45 kg (each leg). (pull-ups b/w sets).
Supersetted: 3 sets of BSS (10 x 12.5kg), ham curls (10 x 30kg).
I then went to BJJ where we did some basic self defence scenario play acting, followed by some drills in low pressure guard passing, and finished off with 4 rounds of live grappling.
