2012-08-18 sat: regeneration
morning gymnastics
25 min Bike HIIT
130 min walk
2012-08-19 sun: Regeneration
gym.
Slackline
3 x Dead hangs
40 min Bike
Work around the cool house togday, big heat outside, took it slow. First humble attempts with the slackline in the late afternoon, early evening. Was a big party for all participants. The balancing practise is good for my ancle mobility and strengthens the small stabilizing muscles as well. Will do this more often.
A short note:
I’ll probably stick with the Bodyweight/ Whole Body/ Hammer/ exercises for a longer period.
Having a suckling requests a most bang for the buck strategy. I’ ll try to spice it up with heavy lifts, walks, leg workouts and Kettlebell exercises.
the trend however is clear:
[photo]37378[/photo]
the waistline remains unchanged tho.
Good work in here.
Only thing I would reccomend is do a heavy/high stress lift each workout alternating upper and lower body lifts–then do your Metcons.
Your elevated farmer lifts-try extending your hands all the way and walk around. Better yet just use 1 at a time, we call those Waiter Walks.
[quote]FISCHER613 wrote:
Good work in here.
Only thing I would reccomend is do a heavy/high stress lift each workout alternating upper and lower body lifts–then do your Metcons.
Your elevated farmer lifts-try extending your hands all the way and walk around. Better yet just use 1 at a time, we call those Waiter Walks.[/quote]
Thank you, very much appreciated. Yes to all parts, I work around to fit your suggestions in. I was tinkering about the same stratgy.
Today planned is:
Run
Trifecta
Dead hangs probably
Frog PU
Renegade Rows
Farmer’s Walk
Core Crusher
Bike in stationary setup
Tomorrow i’ll target the deadlifts wih some weights- still woking around slighty stiff ancles, so i don’t want to hurry.
2012-08-20 mon: whole body
gym.
20 min walk.
21 min trailrun
Trifecta - 10 (!!! == 104 reps)
3 x Dead hangs
3 x Frog PU
3 x Renegade Rows 6 kg
3 x Farmer’s Walk 2 x 8 kg
2 x Core Crusher
30 min bike in the setup shown below - advantage: I can cycle on my bike, in the dark, return home instantly and drink from my stein.
summary: that was a solid workout
[photo]37379[/photo]
so, planned for today:
few minutes rope skipping to suck less at it
Kettlebells
equators 8 and 12 kg
swing/snatch, maybe working towards my 6 kg kettlebell
Figure 8
Hammer workout
some kind of cardio: walk, bike (HIIT or stationary)
The weighted deadlifts will have to wait for wed.
Great job getting the workouts in with a new born. Hard to get motivated with little sleep.
So I tried the frog push up. Not as easy as it looks.
[quote]ecogenx wrote:
Great job getting the workouts in with a new born. Hard to get motivated with little sleep.
So I tried the frog push up. Not as easy as it looks.
[/quote]
Thank you very much for the encouraging comment. I try to squeeze my workouts in, whenever possible, just returning from my short run - I had some odd 20 minutes to spare.
If I don’t workout I get grumpy, so I kick my ass to get it moving. Having said that, I have the luxury or curse to train at home or outdoors and to be flexible at that. Problem is, when training at home, you’re not in the appropriate environment to trigger training. Because you COULD train just now. My mantra however is: You could train right now, damn, why aren’t you training?
These days the couch is my good friend, logging in my hours of sleep on it, while my wife and the fraggle are resting in “our” bed.
The Frog is a bit tricky, but worthwhile to be mastered. I might try weighted Pushups and the spiderman today.
2012-08-21 tue: kettlebells, hammer
gym.
60 min bike HIIT
all exercises 2 min./ 1 min Rest
Rope skipping
Equators: 8 kg/ 12 kg
Kettlebell Swing/ Snatch: 4 kg/ 6 kg
Fig. 8: 6 kg/ 8 kg
Hammer, three bouts:
Shoveling
Churn Butter
The Fireman
Tuck the bales
Curl
Pump!
2012-08-22 wed: whole body
gym.
21 min run
3 x Fussschaukel/ Knee-Ups
Deadlifts:
10 x Boyweight
10 x 8 kg
10 x 8 kg
6 x 12 kg
8 x 8 kg
Pushups:
10 x Boyweight
12 x Boyweight
8 x + 2,5 kg
9 x + 2,5 kg
6 x + 5 kg
4 x + 5 kg
8 x Boyweight
Chest Press/ Butterfly 2 x 8 kg: (10/6) (10/6) (10/6)
Spiderman Pushups: 4/4/4
Kettlebell Floor Press 2 x 8 kg: 3/3/3
Pullups:
8 x Boyweight
8 x Boyweight
4 x + 4 kg
3 x + 6 kg
4 x Boyweight
Aussie Pullups: 6/6/6
3 x Dead Hangs/ Plank walkouts
2 x Kettlebell Crunch/ Bicycles/ 10 x Bridge
8 min bikesprint
30 min Bike
I did better with Kettlebells at my pathetic Deadlifts than with the dumbbells, but didn’t dare to use the two 8 kg Kettlebells yet. For weighted Pullups a backpack is more suitable or a chain, which i don’t have.
2012-08-23 thur: Hammer Time
gym.
1 km Swim
47 min bike HIIT
5 min Step Ups
then 4 bouts Hammer (7-6 min) with:
Shoveling
Churn Butter
The Fireman
Tuck the Bales
Front lever
Waiter Walks:
1 x 8 kg Kettlebell
1 x 4 kg Kettlebell
Yikes!
2012-08-24 fri: whole body, BW
gym.
Foam Rolling
excursion with my great daughter
22 min trail running - getting faster, so I run slightly more to keep it above/ around 20 min
Trifecta til 8
2 x 10 x leg raises
Dislocates
2 x Kettlebell Crunch/ bicycles/ 10 x bridge
looking forward to the weekend
2012-08-25 sat: Regeneration
gym.
20 min walk.
5 min rope skipping
40 bike
mentally drained
2012-08-26 sun: Regeneration
gym.
10 min rope skipping
105 min walk.
Waiter walks 1 x 8 kg/ 1 x 6 kg
better!
2012-08-27 Monday: BW
Trying to target the muscle up today
2012-08-27 mon: BW, Muscle Up try
Gymnastics
42 min run
Warmup:
12 pushups
5 dips on the bar
4 Chest Ups
Dips on the Bar: 5/5/5/5
Reverse Stair climbs
3 Jumped Muscle Ups (bar above brow)
Trifecta til 6
3 Dead Hangs/ Crow Handstand (or Frog)
Decline Pushups: 5/5/5
3 Rows
2 Core Crusher
Aussie Pullups: 5/5/5
Incline Pushups: 8/10/8
40 min Walk
2012-08-28 tue: Kettlebells/ Hammer time
gym.
80 min walk
6 min rope skipping
following exercises 2 min/ 1 min rest:
Equators: 8 kg/ 12 kg/ 12 kg
Kettlebell Swing: 6 kg/ 6 kg
Fig. 8: 6 kg/ 8 kg
3 bouts Hammer:
Shoveling
Churn Butter
The Fireman
Tuck the Bales
Front Lever
Farmer’s walk: 2 x 8 kg/ 2 x 8 kg/ 2 x 8 kg
long, but needed it
2012-8-29 wed: BW
gym.
5 rope skipping
23 min run
Trifecta til 9
3 x Deadhangs
Frog Pushups: 4/4/4
griptraining with rubberband
80 min walk.
2 x Kettlebell Crunch/ bicycles/ 10 x bridge
odd day, good workout, nice evening stroll, up to 72 kg bodyweight btw.
2012-08-30 Thur: BBP (Butt, Legs, Abs), Hammer/ Kettlebell training
Morning gymnastics (20 min mobility, activating drills, stretching)
Three bouts (didn’t count reps):
Knee Ups/ Fussschaukel
Renegade Rows
Spiderman Pushups/ Bear Crawl
Plank Walkouts
20 min Walk
40 min bike
Kettlebell/ Hammer workout - five bouts (60 sec/ 20 sec break):
Kettlebell Equators 8 kg
Kettlebell Swings 6 kg
Hammer (4 kg) Shoveling
Hammer (4 kg) Churn Butter
Hammer (4 kg) Curl
Dislocates
The Kettlebell/ Hammer exercises were a fun/ kick ass combination. A bit OTT today maybe, but definitely needed it.
Still heavy rainfalls today, making outdoor sessions a bit tricky. I don’t mind getting a bit wet, but being soaked (not in sweat) within a few minutes or less is not what I consider optimum conditions. The suckling demands attention, family care - not easy to sneak in a few reps today.
I was however super motivated when I finally could.
So without much ado:
2012-08-31 Friday: BW, Whole Body
Morning gymnastics
Foam Rolling
5 min Rope skipping
24 min trail running
Trifecta til 11 (PR) making for 125 reps of each exercise
3 x Dead Hangs/ Crow Handstand
Bonus: 3 x bear crawl
3 x {Kettlebell Crunch/ 10 x Bicycles/ 10 x Bridge}
38 min evening stroll
I do still suck at skipping rope, but a few mins before my run improve my gait significantly.
2012-09-01 Sat.: Regeneration, however.
Morning gymnastics
130 min hike (in two parts) - however I managed to fit that in
Foam Rolling
Ba Duan Jin, the two exercises from the sequence shown below.
Was quite late, but a good (and needed) practice nonetheless.
Awful photobooth videos and mediocre form, but decided to record the exercises anyhow.
2012-09-02 Sunday: Regeneration
gymnastics
55 min hike to a nearby farmer, to buy some fresh apples
5 min Air bike
2012-08-03 Monday: Muscle Up Practice, BW, whole body
Morning Gymnastics
5 min Rope skipping
23 min Trail running
Warmup: 12 Pushups/ Pullups
3 x {Jumped Muscle Ups followed by 6 Dips on the bar} (18 Dips total)
Trifecta Til 11
3 x {Dead Hangs/ Crow Handstand}
3 x {3 Rows/ 2 (4) Spiderman Pushups}
3 x {10 Incline Pushups/ 10 Aussie Pullups}
40 min Walk
5 min Air Bike