2012-12-24 Mon.: Push/ Pull, Abs
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
Glute ABC - 2 x
GTG: Goblet Squat (BW): 2/2/2/2/2
KB swings 12 kg: 200
Sumo DL - High Pull 2 x 9.2 kg: 5/5/6
Suitcase DL 12 kg: 4/4/4
Spiderman Pushups: 3/4/5
Plank Walkups: 5/5/5
assisted one arm incline pushups (different location - less incline): 8/8/8
rows standing: 12/12/12
Side to Side Pullups: 2/2/3
Free hanging Rows: 4/4/5
Leg Raises: 10/10
Kettlebell Crunch 12 kg: 16/16/19
Bicycles: 6/6/6
Bridge: 10/10/10
20 min Trail run
55 min walk
The Plank walkups were good, the spiderman pushups a bit difficult. Did almost all outside on the terrace today - almost 15 Ã?° C. Got all in on this day, I’m satisfied. No work on the track, but a sunny (and quite fast) trail run.
Folks are here. Damn how much bread do they eat.
2012-12-25 Tue.: Carries, swings
mobility
Foot gymnastics - 1 x
Kneading the tennis ball 100 times left/ right
100 KB swings 12 kg
Carries outdoor - nice temps today:
Suitcase 18 kg: 180 m
Waiter 18 kg: 72 m
Farmer 36 kg: 108 m
Glute ABC - 2 x
GTG: Goblet Squats (BW): 2/2/2/2/2
Fussschaukel: 12/12/14
Knee-Ups: 7/7/11
Walkouts: 7/8/7
5 min run on Track
80 min walk
2012-12-26 Wed.: Squats, DLs, Swings
mobility
Foot gymnastics: 1 x
Kneading the tennis ball 100 times left/ right
Glute ABC: 1 x
120 KB swings 12 kg
100 Equators 12 kg
SLRDL off Box 8 kg: 3/3/4
Goblet Squats
8 kg: 6/6
12 kg: 5
16 kg: 5/5
Sumo DL
16 kg: 12/12
36 kg: 3/3/3
16 kg: 10/10
60 min walk
Short, but fruitful. All was done outside. The wind added a challenge to the SLRDLs. Squats were done with more ROM. I practiced the BW squats down to a 12" (~30 cm) box. The weighted ones with a stool (45 cm). Now I’m down to about 39 cm with the weighted ones. Keep practicing. Feels good, I may have to up the entry weight on the Sumo DLs. I think about 24 kg perhaps.
2012-12-27 Thu.: Push/ Pull, Abs
mobility
Foot gymnastics - 1 x
Kneading the tennis ball 100 times left/ right
Glute ABC: 1 x
150 KB swings 12 kg
Atlas Pushups: 6/6/6/10
Kettlebell Floor Press 12 kg: 6/6/6/6
DB-Rows 19.5 kg: 6/6/6
22 kg: 3
Renegade Rows 12 kg: 6/6/10
C-Curl 12 kg: 6/7/10
Kettlebell Crunch 12 kg: 18/17/16
Bridge: 10/10/10
GTG: Goblet Squat (BW): 2/2/2/2/2
10 min track work
25 min walk
2 x {60 sec. Plank, 10 bridges, 30 sec. plank left/ right}
Foam rolling
very windy and wet, goodnight
2012-12-28 Fri.: Triceps, Shoulders
mobility
Foot gymnastics: 1 x
Kneading the tennis ball 100 times left/ right
Grip Antagonist with rubber band: 20/20/20
Glute ABC: 1 x
120 KB swings 12 kg
Lateral side raises 2 x 7.2 kg: 8/8/8/12
Dips: 10/10/10/12
Frog Pushups: 6/6/6/6
Strict Press kneeling (one handed) 8 kg: 6/6/6
Shrugs 2 x 18 kg: 8/8/8
Rev. Fly 2 x 5.8 kg: 12/12/12
Swimmers 2 x 5.8 kg: 10/10/10
GTG: Goblet Squat (BW): 2/2/2/2/2
80 min walk
6 min run on track
Foam rolling
Maybe I can up the weight on the reverse flys the next time (to 7.2 kg probably - so don’t have to change plates so often on friday) , I’d like to stick below the 10 rep range for now anyway.
2012-12-29 Sat.: Reg.
morning mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
70 min walk
2012-12-30 Sun.: Reg.
morning mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
60 min walk
2012-12-31 Mon.: Push/ Pull, Abs - Last Workout this Year
mobility
Foot gymnastics
Kneading a new and very hard tennis ball 100 times left/ right - already destroyed two
Needed some additional work for my wrists after that and tilted my sledge Hammer: 8/8/8
Glute ABC - 2 x
GTG: Goblet Squat (BW): 2/2/2/2/2
KB swings 12 kg: 120
with the brand new 16 kg: 15
Sumo DL - High Pull 2 x 9.2 kg: 6/6/6
Suitcase DL 12 kg: 5/5/6
Spiderman Pushups: 4/4/4
Plank Walkups: 5/5/6
assisted one arm incline pushups: 12/12/12
rows standing: 12/12/12
Side to Side Pullups: 2/2/2
Free hanging Rows: 5/5/5
Kettlebell Crunch 12 kg: 20/20/21
Bicycles: 8/8/8
Bridge: 10/10/10
100 Rope jumps
5 min track run
85 min walk
Foam Rolling
Actually I was not that impressed with the Pulls, but the numbers were quite good, compared to last Monday anyway, Push was definitely better - as were the lifts.
Went geocaching the early afternoon - all four of us - I was pushing the stroller (as always).