UnKillable Kleinhound 2: This time he's more unkillable-er

Training Training Logs
482

Dynamic day

  1. Hurdle jumps, about top of waist height, no step up. 8 strong reps
  2. Bug Ss with db Goblet. 17.5kg 3x12,ea leg
  3. 45d back raise W 20kg kb in Goblet 3x12
  4. Hang leg raise 4x10
  5. Conditioning
    6mins on Jacobs ladder, adding a minute each time is horrible and mental torture
    Seconds turn to minutes.
    I like jumping, a lot, especially as a main movement other than a warm up.
1 Like
483

Repetition effort day

  1. Max reps bench 3 sets at 60kg
    20/20/18 reps
    2a. Chin ups 4x15
    2b. Face pulls with 2 sec hold 4x12
  2. Blackburns 4 position 15sec each 4x with 1.25kg plates
    4a. Db shrugs 2 sec hold 3x12
    4b. Diamond pushups 3x20
    4c. Reverse curl 3x12
  3. Conditioning: bezercher complex
    (barbell zercher squat, reverse lunge each leg, curl and press) 4 rounds, 10/9/8/7
    Gassed me up pretty hard.
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4 Likes
484

ME Lower

  1. Sumo deads, 180x5
    Felt very heavy so didn’t go any higher. I guess having not done a sumo in a few months makes sense
  2. Bb front rack reverse lunges 3x12 ea leg W 40kg
  3. Single leg kb Deadlift 3x10
  4. An circuit 3x 20 double crunch, each side plank
  5. Conditioning
    30 squat
    20 pushups
    10 burpees
    3 rounds
485

I’m going to try to eat a bit more and a bit more boring for a couple weeks, bro diet style, and see if I get any significant differences in performance.

Basically aiming for 75/30/20 cpf in four separate meals, but about 70g of protein from shakes and some extra carbs from veggies and fruits.

I’ll be as boring as possible because it makes a diet repeatable.

2 Likes
486

Side thought, I’d love to see the odd article for vegetarian/vegan athletes.
There’s been a few good ones, but often it’s articles debating against them, mostly about soy being sub optimal or animal products being healthy (which agree with).
But I’d love some articles just on how to be the best vegetarian athlete possible, and some smart nutrition choices to support the lifestyle, rather than arguing for or against the style of eating.
Random though

2 Likes
487

Stiff this morning, ran 5.4km in around 28:05 which is decent for me

488

Hey man, I read this article a while ago. I think this guy does a pretty good job of talking about vegan bodybuilding (and how to maximize gains) without supporting or condemning the lifestyle.

1 Like
489

Legend! Thanks so much dude!

1 Like
490

Yea, no problem! That article helped me a ton (it’s also a useful resource to refer back to when I forget things).

Plus, I trust this guy more than probably any other fitness writer (except for Jim Wendler). His advice is on point.

491

After a couple days of forced eating and a significantly higher protein intake, now it may just be in my mind, but my body looks/feels ‘harder’. Could also be from an increase in saturated fats too, but yeah, cool observation. Pump lasts a bit longer too which is always nice.

  1. Incline bench, heavy set of 3 at 85kg
  2. Alternating flat db bench 2x Max 27.5kg
    3a seated double d handle row 4x12
    3b seated db Cleans 4x10
  3. Single arm bb shrug (Smith) 3x10
  4. Seated db curls 3x10
  5. Conditioning
    Five rounds (6/7/8/9/10 reps) db complex
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1 Like
492

Out of curiosity, where are your saturates coming from? Cheese/butter/dairy?

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493

Coconut and olive oil and then some dairy and nuts

1 Like
494

Weight is also back up around 81kg this morning ‘empty’ without feeling bloated. Good signs.

495

So food currently looks like this
5am gym
Meal 1 at about 6:30
4 eggs, 4 pieces of wholemeal toast, cup spinach
Meal 2
Protein shake and a banana
Meal 3
Cheesy broccoli pasta bake
Meal 4
protein shake
Meal 5
Spicy linguine aribitarra
Meal 6
Cottage cheese, berries and manuka honey

Any extra cals I need get made up during the day with fruit or bread (usually carbs) or a an extra shake or some added oil
.

2 Likes
496

Delicious easy snack to bump carbs by about 80g
Banana and honey sandwich :ok_hand:

3 Likes
497
  1. Seated single leg box jumps 5x2 ea leg onto a 24 inch box. This was pretty challenging to coordinate, but also good because I couldn’t rush them at all, so each effort had to truly be dynamic
  2. Forward walking lunge/squat combo W racked kb. 3x10 (left lunge, right lunge, squat, repeat)
    Awesome pump with light weight
  3. Cable pull through 3x15
  4. Ab circuit. 12 spread eagle sit ups, 12 Russian twists and dish hold flutters to failure 3x through
  5. Conditioning was 7 minutes on Jacobs ladder. Good times
498

Check in. Slowly figuring out how to pose

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4 Likes
499

Monday

  1. Bench, worked to heavy triple at 110kg
  2. Supp work, JM press, 2x Max with 40kg, 25/18
    3.1 seated d handle rows. 4x12 W partials
    3.2 bent over Rd laterals 4x12 w partials
  3. Defranco shoulder shocker 2.0 for 2 rounds
    5.1 biceps curl 3 sec negative 3x8
    5.2 triceps extension 3x12 big big squeeze
    Conditioning
    2 rounds of bb complex
    Calves 2x 30 (ten second hold after ever 10 reps)
    One set to complete failure
3 Likes
500

Also went for a run Friday night up the hill I live on. It’s about 1.3kg up and a nice undulating incline. Gets harder the closer to the top. Going to use that as a measuring stick of ‘grit’. There’s a bit around the corner that goes even steeper for longer so I’ll build up to running flat out up there. Well… As flat out as possible

2 Likes
501

5x3 seated box jumps
3x8 20inch box step ups will kbs racked
3x20 back extension
4x10 cable wood chop
8x8 seated calf
8min Jacobs ladder

2 Likes