2012-09-04 tue: Swim, Hammer time
Mobility drills
20 min walk
2 k swim (crawl)
14 min Shovelglove - thanks Dave
Paddling Canoe (great one)
Shoveling
Churn Butter
Curl
Starting the Mower
Had to drive through the narrow Emmental today, do do some boring Paperwork. Knew, that on my way back, I’d pass the swimming pool, I use to frequent, so I took the opportunity, to log a long swimming session - was good.
2012-09-05 Wed: Push/ Pull, light legs, Walks
gymnastics
20 min Walk
5 min rope skipping
23 min run
Push/Pull Hour:
Warmup (before):
Reverse Curls 6 kg kettlebells: 6/6
Hammer Curls 6 kg kettlebells: 8/10
125 Pushups
185 Pullups
between Sets:
3 x Suitcase Walks 12 kg Kettlebell
3 x {Dead Hangs/ Bear Crawl}
3 x {Knee Ups/ Fussschaukel}
3 x {walkouts/ Waiter Walk 6 kg Kettlebell}
Foam Rolling
Bridge: 12/10/10
5 min Airbike
Gurk! Ate 3700 kkal today!
2012-09-06 Thur.: Hammering/ Kettlebell/ Vitaparcours
Morning gymnastics
Foam Rolling
14 min Shovelglove
Paddle canoe
Shoveling
The Fireman
Churn Butter
Curl
Start the Mower
Then: Vitaparcours with great daughter:
60 min Hike
and among other exercises 4 x Fig. 4, 3 Pullups
5 min Kettlebell Workout to finish off the day
Equators 6/ 8/ 12 kg
Swings 6/ 8 kg
Was a good day, slightly sore in the legs (???)
2012-09-07 Fr.: Trifecta, Core Crusher (Whole Body)
mobility drills in the morning
5 min Rope Skipping
26 min run
Warmup: 12 Pushups, 12 Pullups
Trifecta til 11 (add 125 more reps)
3 x {Dead Hangs/ Crow Handstand}
2 Core Crusher
40 min Walk
A compact satisfying unit
2012-09-08 sat: Regeneration
Gymnastics
Foam Rolling
41 min HIIT bike (stop and go errands)
55 min walk
Quite some work around the house, folks are here for the weekend.
Sleep deprived, as I’m the last who goes to bed and the first to get up here(except the wife who cares for the newborn during the night) making breakfast for the lot. Still I managed to log in an hour of extra sleep during the late morning while the ham and beef are slow cooking in the oven.
My wife’s folks are still here and while they’re an adorable couple, I actually find it very exhausting, waking up during the night because of the child and catering for six instead of four People, cleaning up and rummaging/ arranging stuff around during idle moments.
Anyway, rant is over. Next week will be very much appreciated deload week, starting Monday.
Monday: Push exercises (Chest/ Triceps) and Abs, the odd Renegade Rows as a finisher perhaps
Tuesday: Kettlebells/ Hammer/ light carries (maybe)
Wednesday: Pull exercises (Lat/ Biceps) and Abs - maybe logging another Pullup hour here
Thursday: Legs (Step Ups, Poor Man’s Leg Curl and the like) maybe Hammer and/ or Walkouts
Friday: Shoulders and Abs, Crow Handstand/ Crawls
Weekend: Hopefully having fun with my small family.
I may swap exercises a bit, but that’s the rough blueprint. Seems pretty much for a deload week, but I’ll only work with light weights (~4 kg Kettlebells) here and won’t do as much bw exercises. As for conditioning: long walks (hopefully), LSD runs, bike HIIT or stationary, maaaybe I can swim one K or 1.5.
So, yes - no pullups until Wednesday and Wednesday exclusively, but one has stick to the plan. Maybe I can score a new PR then.
2012-09-09 Sun: rec.
Morning mobility (15 min)
usually: sit up and stretch arms and neck
boxing to get the arms and shoulders tender
Standing on the toes
stretching chest
dislocates
on the mat: cat & camel
rolled leaf
plank
superman
On back: shoulder stretch
Rolling on the back, back, forth and sideways
windshield swipers with bent knees
ancle mobility
air bike back and forth
windshield swipers
leg press
Reverse plank
bush belly button down
ins and outs
bicycles
static rockers
streching hammies, glutes and triceps
Ready for breakfast
60 min walk/ hike
Folks are gone, the bach flowers, I recently started taking, didn’t let my mind orbit around meaningless thoughts, while walking, what a relief.
2012-09-10 Mon: Push (Deload)
Mobility drills
Warmup:
Boxing/ 40 Equators 6kg
Triceps overhead Press 6 kg: 8/9/9/7
Dips: 10/10/10/10
Pushups with Grip (stand): 6/8/7/7
Chest Press on the Floor/ Fly 2 x 5 kg: (12/12) (13/12) (10/10)
Kettlebell Floor Press 2 x 5 kg 4/4
2 Plank Walkouts
odd time: 14 min Shovelglove
Paddle canoe
Shoveling
The Fireman
Churn Butter
Curl
Start the Mower
5 min Rope Skipping
38 min run (LSD good 6 min/km instead of 5 1/2 min/km)
3 Rounds of Burpees
3 Crow Handstands
3 x {Kettlebell Crunches 8 kg/ Bridges}
Good
2012-09-11 Tue: Kettlebell, Legs, Abs (Deload)
Mobility drills
14 min Kettlebell
Equators/ Swings/ Fig. 8, 6/ 8/ 12 kg
3 x Burpees
3 x Fussschaukel/ Knee Ups
3 x Deadlifts 8kg/ Bear Crawl
3 x Renegade Rows 6 kg/ Waiter Walks 12 kg
14 min Shovelglove (Hammer)
Paddle canoe
Shoveling
The Fireman
Churn Butter
Curl
Start the Mower
35 min walk
5 min Air Bike
Wanted to walk longer, alas short on time, was a good conditioning workout anyway
Some good work in here. Do you feel like you are stressing the CNS enough to deload? I don’t do near the cardio that you do. Just curious.
I know the pain of short sleep hours with young’uns and family. It’s time well spent.
[quote]Oldman Powers wrote:
Some good work in here. Do you feel like you are stressing the CNS enough to deload? I don’t do near the cardio that you do. Just curious.
I know the pain of short sleep hours with young’uns and family. It’s time well spent.[/quote]
Thank you, very much appreciated.
Let me put it that way: I somehow gain rapidly atm. and still no chances on the waistline. I feel very good with the current regime, 3 weeks (for my taste) intense work one week lighter work, working on neglected stuff or trying new things with more vigor.
When I come out of a deload week, I usually bang out new bests around week two and feeling slightly unstable during the last week with still some peak performance left, so I back one week off, before things may go down.
I felt surprisingly good and agile yesterday, that gives me confidence this works. During the weekend before a deload week I truly feel mangled at times.
Hope this makes sense.
Oh and btw. I try my best at doing as many pullups as possible during one hour today.
2012-09-12 Wed: Pull (Deload)
Mobility drills
Warmup:
Boxing
Reverse Curl 2 x 4 kg: 5/5
Hammer Curl 2 x 4 kg: 5/5
200 Pullups (mostly 2 per set 20 sec. interval)
115 Pushups (in between)
Rows with kettle bell: 5 x 8 kg/ 4 x 12 kg/ 5 x 8 kg/ 5 x 8 kg
C-Curl 8 kg: 4/4/4
3 X Dead Hangs
3 x grip antagonist training with rubber band
60 min walk
25 min run (LSD - not so long, but really slow - was good)
3 x {Kettlebell Crunches 8 kg/ 10 x bicycles/ 10 x Bridges}
Deload?
2012-09-13 Thu: Abs, Legs, Butt (Deload)
gymnastics
Split today’s exercises into handy chunks over the day
3 x Fussschaukel/ Knee Ups
Slow (for my range) and deep Squats: 6/6/6 loved the stretching sensation
Bear Crawl
3 x walkouts
3 x Poor Man’s Leg curl
5 min Rope skipping
10 min Step Ups
3 x Farmer’s Walk 2 x 8 kg
75 min walk
1 Pullup
Day ender: 14 min Shovelglove (Hammer)
Paddle canoe
Shoveling
The Fireman
Churn Butter
Boxing
Start the Mower
2 x Waiter Walks 6 kg
2 x Suitcase Walks 12 kg
goodnight
2012-09-14 Fr.: Shoulders
gymnastics
Warmup:
Boxing
Equators 20 x 6 kg/ 20 x 8 kg/ 20 x 12 kg
Side Raises 2 x 4 kg: 6/7/7/5
Clean & Press 2 x 4 kg: 5/5/5/5
Front Raises 2 x 4 kg: 2/2/2
Shrugs 2 x 8 kg: 5/5/6/6/4
Reverse Fly & Swimmers 2 x 4 kg: (3/3) (3/3) (3/3)
3 x Crow Handstand
32 min trail run (fast)
45 min Walk
14 min Shovelglove, hammering the night away
Paddle canoe
Shoveling
The Fireman
Churn Butter
Curl
Start the Mower
15 min Bike
2 x {Kettlebell Crunches 8 kg/ 10 x bicycles/ 10 x Bridges}
I like that it seems that your main objective with your training is to just have fun!
Kudos to that.
Cheers
_Mel
2012-09-15 Sat: Regeneration, Hike
gymnastic
Let me tell you a short story about our afternoon today:
We drove for about an hour into the region of Spiez, Interlaken, where our great daughter had an event on a farm. My wife and yours truly went on for a hike (10 k), geocaching, with the little one in a baby sling.
The morning however wasn’t so great, woke up with the feeling of glue in my head, I don’t know where that came from, I slept long, well and sound. I managed to get along anyway, threw a bit of nutrition and green tea in my backpack and off we went. There was the possibility to get some sort of brunch and dinner, but I wasn’t to keen on that. I wanted to make an experiment how my solid breakfast of pumpkin-, Sunflower-, flaxseeds and almonds along with a heap of cottage cheese, carrot and apple and my packed food would carry me through the day.
During the day I then ate and drank:
150 g Coconut
90 g Nuts and raisins
500 ml buttermilk
400 g cottage cheese
2 Apples
1 banana
1 L green tea
Just now, home again I just wanted a bit of grains:
30 g Oats
1 banana
10 g raisins
carrot
200 g cottage cheese.
I was amazed how the nutrient dense stuff got me along - usually I have 5 - 6 meals a day - without adding that much weight to my backpack. I still had 1 Apple, 3 bananas and 500 g dried figs left, I didn’t eat.
The cheap Trekking poles I recently bought, enhanced my gait significantly.
A strange moment was, when we arrived at the parking lot at noon and I sat on the trunk of our car, eating a half coconut, while some Italians next to me were stuffing their faces with filled croissants - the italians quite overweight tho.
I do speak a little italian and we had an italian/ french (which I speak better) conversation, while I showed them the way to the farm. Ecco!
They had quite some trouble to follow my slowed down walk, huffing and puffing while carrying on our conversation.
As we arrived they went straight into the booth which offered coffee, bread and various sorts of cake. Which, according to them, tasted pretty good and I should have some. Thanks, but no thanks, I’m on half a coconut for now, maybe later.
I was shocked how hooked they were on sugar and flour.
I do however still eat some small amount of grains, but now white flour and no bread, added sugar (some not plain joghurts are a rare exception), not much rice or potatoes. I’m amazed how good I work without that stuff. I’d rather eat nuts, coconut or avocado instead of chocolate which is abundant in switzerland.
[quote]melanieamber12 wrote:
I like that it seems that your main objective with your training is to just have fun!
Kudos to that.
Cheers
_Mel[/quote]
Yay to that and thank you for chiming in. I was pretty worn out on friday, so that was an even weaker shoulder workout, but good none the less. The hammer greatly improves my shoulder stability tho.
2012-09-16 sat.: Reg.
gymnastics
60 min walk
35 min short bike trip with daughter
2012-09-17 Mon: Trifecta
Mobility drills
48 min bike HIIT (errands - weight piling up as I cycle along)
12 pushups / 12 Pullups
3 x burpees
Trifecta til 11 - doesnt sound like much, makes for 125 reps of BW deadlifts, Pullups and Pushups - ladders are great
3 x Dead Hangs/ Crow Handstand
3 x Bear Crawl
^Finishing moves
26 min slow run (LSD)
3 x Kettlebell Crunch 8 kg
Bicycles10/12/10
3 x 10 Bridges
Dislocates
2012-09-18 Tue: Kettlebell, Loaded Carries, Hammer
I decided to re-introduce my BW, Kettlebell/ Carry, Grip, Plyo Protocol
Fri. is dedicated to shoulder and/ or biceps work if I see it’s necessary, but I may stick with trifecta on friday for max pull-ups this month.
Mon.: Trifecta
Tue.: Kettlebell/ Loaded Carries/ Hammer
Wed.: Grip
Thu.: Plyo
Fri.: Neglected parts as necessary
Hammering when I’m for it.
So today:
Mobility drills
14 min Kettlebells 6, 8 and 12 kg
Equators
Swings
Fig. 8
Deadlifts, wide:
6 x 8 kg
4 x 12 kg
5 x 12 kg
(The latest comparable PRs in brackets)
Suitcase Walks:
12 kg (12 kg)
18 => 12 kg drop set (15 kg)
20 => 12 drop set (18 kg)
Waiter Walks:
6 kg
8 kg
6 kg
Farmer’s Walk:
2 x 8 kg (2 x 9 kg)
2 x 12 kg (2 x 12,5 kg)
2 x 16 kg (2 x 15 kg)
Pushing Sledge (not the hammer):
35 kg (35 kg)
47 kg (43 kg)
53 kg (47 kg)
Hadn’t the impression I was pushing it that much
Foam Rolling - very much appreciated
40 min walk
14 min Shovelglove, hammering the night away
Paddle canoe
Shoveling
The Fireman
Churn Butter
Curl
Start the Mower
last time I attempted similar, I was toast
2012-09-19 Wed: Forearm, Grip
Mobility drills
Grip/ Forearms:
Pinch 2 x 2,5 kg: 3 x
Wrist Curls 2 x 1,5 kg: 8/7/8
Reverse Wrist Curls 2 x 4 kg: 9/7/11
Tilting a 4 kg Kettlebel: 5/5/5
Hammer Balance: 3 x
Kneading a Tennisball: 20/20/20
Antagonist, spreading a rubber band: 12/13/18
Pullups on a Towel: 2/2
2 x 3 Pullups
20 min Walk
34 min bike with daughter
26 run (moderate)
14 min Shovelglove
Paddle Canoe
Tuck the Bales
The Fireman
Curl
2 x Core Crusher
