2012-09-20 Thu.: Plyo
Mobility drills
14 odd minutes => Shovelglove in the sun on the terrace
3 bouts
Shoveling
Hammer balance
Boxing
Start the Mower
5 min Rope Skipping
5 min Stair climbing
5 min Sprints (100 m Sprint/ 100 m Jog)
30 Burpees
31 Incline Plyo Pushups
30 Aussie Plyo Pullups
2 min throwing and catching a Tennisball in Pushup position against wall
75 min Walk
Foam Rolling
2012-09-21 Fri.: Trifecta, Shoulder work
Mobility drills
Trifecta til 8
3 x Dead Hangs/ 4 x Crow
2 x { 2 Rows (hanging)/ L-Sit/ 2 Spiderman PU}
6 min Sprints (was fun yesterday and today)
30 min Walk
25 min run (moderate)
Decided to add some shoulder work in the evening
4 bouts 40 sec on/ 20 sec. off (transition)
Boxing
Side Raises 2 x 4 kg Kettlebells
Clean & Press 2 x 4 kg Kettlebells
Front Raises 2 x 4 kg Kettlebells
Reverse Flys 2 x 4 kg Kettlebells
Swimmers 2 x 4 kg Kettlebells
Shrugs 2 x 8 kg Kettlebells
Finishing move: 2 x 3 Lateral Rows 20 kg each side (12 + 8 kg Kettlebell)
2 x {Kettlebell Crunches 8 kg/ 10 x bicycles/ 10 x Bridges}
5 min Air Bike
2012-09-22 Sat: Reg.
Gymnastics
9 min easy cycling
~30 min Walk
30 min Cycling in stationary setup
trying to be cool at basketball - playing with my great daughter, who is better than me.
2012-09-23 Sun: Reg.
Gymnastics
10 k hike, geocaching with family
foam rolling
2012-09-24 Mon: Muscle up work, Trifecta
Mobility drills
24 min run (moderate)
Warmup:
13 pushups / 12 Pullups
2 x {jumped Muscle Ups/ 6 Dips on bar}
Trifecta til 10
3 x {Dead Hangs/ Crow Handstand}
3 x { 2 Rows (hanging)/ L-Sit}
2 x 2 Spiderman PU
2 x 30 sec. {Plank/ Bridge/ Reverse Plank/ Side Plank (right, left)}
2 x {Incline Pushups/ Aussie Rows}
^Finishing moves
60 min Walk
2 x {Kettlebell Crunches 8 kg/ 10 x bicycles/ 10 x Bridges}
2012-09-25 Tue: Kettlebells, loaded carries
Mobility drills
9 min bike HIIT
14 min Kettlebells 8 and 12 kg
Equators
Swings
Fig. 8
Deadlifts, wide:
6 x 12 kg
4 x 16 kg
4 x 12 kg
Suitcase:
12 kg
18 => 12 kg drop set
20 => 12 drop set
Waiter Walks:
6 kg
8 kg
8 kg
Farmer’s Walk:
2 x 8 kg
2 x 12 kg
2 x 16 kg
Had to finish indoors and instead of grinding on the terrace I improvised a quick sledge setup for indoors. Different weight, different friction.
Pushing Sledge:
30 kg
34 kg
36 kg
60 min walk
14 min Shovelglove, day ender
Paddle canoe
Front Lever
The Fireman
Start the Mower
2012-09-26 Wed.: Grip, Forearms
Mobility drills
Grip/ Forearms:
Pinch 2 x 2,5 kg: 3 x
Wrist Curls 2 x 1,5 kg: 7/7/8
Reverse Wrist Curls 2 x 4 kg: 6/8/6
Tilting a 4 kg Kettlebel: 5/5/5
Hammer Balance: 3 x
Kneading a Tennisball: 20/20/20
Antagonist, spreading a rubber band: 14/14/14
Pullups on a Towel: 2/2
13 min run, followed by a 35 min hike
(Family was geocaching in the one direction - a short endeavor. I parked the car at the final destination and ran towards them, joined them and we hiked back to our car altogether)
didn’t felt exhausted enough, 6 hr train ride coming tomorrow and heavy rainfalls made for a slightly confused workout on the terrace.
Trifecta til 5
then as a finisher:
14 min Shovelglove
Shoveling
Churn Butter
The Fireman
Tuck the Bales
Deadlifts (wide): 6 x 12 kg/ 7 x 16 kg/ 5 x 16 kg
Rows one handed: 4 x 16 kg/ 4 x 20 kg/ 4 x 16 kg/ 4 x 16 kg
14 min Shovelglove
Paddle Canoe
Hammer Balance
Start the Mower
Front Lever
2 x {Kettlebell Crunches 8 kg/ 10 x bicycles/ 10 x Bridges}
2012-09-27 Thu.: Plyo - no! 6 h train travel, followed by:
morning mobility (before)
10 min run through a park
4 x 4 Pullups
Quite an amount of walking
I put a resistance band into my backpack and was able to do this:
Flys: 8/8/8
Pushups with band: 4/4/4
Reverse Flys: 4/4/5
Swimmers: 4/4/4
Triceps overhead with band: 4/5
Biceps curl: 4/4
Side Raises: 4/4
Front Raises: 4/4
Felt ready to go for some pushup ladder
1-2-3-4-5-6-5-4-3-2-1
Core:
3 x Walkouts
3 x Knee Ups
3 x Plank Walkouts
Finishers:
3 x Crow Handstands
Crunch with resistance band
Stretching and shoulder dislocating
2012-09-28 Fri.:
morning mobility
Trifecta til 5
rows with feet elevated: 5/5/5/5
4 x Crow Headstand/ 3 x Deadhangs
2 x 4 Chin Ups
15 k hike
2 x Crow Handstand for demonstration
2 x Shrugs with resistance band
2 x {plank 60 sec./ 10 bridge/ sideplank right, left 30 sec., reverse plank 60 sec.}
3 x Crunches with resistance band
trying to log a few strokes in the pool tomorrow.
2012-09-29 Sa: regeneration
gymnastic
1.5 k swim (slow crawl)
walking
2012-09-30 Sun.: Reg.
morning mobility
Trifecta til 6 at a playground (my great daughter was with me)
4 x 4 Rows with feet elevated
4 x Crow handstand
8/6 Pullups on a bar at a friend’s
6 x 4 Pullups on doorframe later on
8 k walk in total
2012-10-01 Mon.: Trifecta, Muscle up - no! 6 h train travel back home, followed by:
morning mobility (before)
30 min. walk
23 min run (trail)
After going out for a run my great daughter and me decided to hit the local basketball playground, so she could log a few throws and get rid of the tiring train ride
5 min Rope Skipping
2 x 5 decline Pushups
Pushup ladder: 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
2 x 3 Spiderman Pushups
3 x bear crawl over the place
10 leg raises straight
1 jumped muscle up (bar above brow), followed by some not counted dips on the bar
still not satisfied I loved later on the terrace 14 min Shovelglove (Hammer):
Shoveling
Tuck the Bales
The Fireman
Curl
Finishing moves with resistance band (which I actually quite enjoyed):
Chest Press: 10/10/10
Flys: 10/10/10
Reverse Flys: 5/5/5
Swimmers: 5/5/5
Triceps overhead with band: 5/5
Biceps curl: 5/5
Side Raises: 5/5
Front Raises: 5/5
Shrugs: 6/6
Shoulder dislocating
2 x {Kettlebell Crunches, 10 bicycles, 10 bridges}
Maybe a bit chaotic the routine here, but coming home is always a bit confusing. Tomorrow I’ll continue as scheduled with Kettlebells and carries.
2012-10-02 Tue: Kettlebell, Loaded Carries
Mobility drills
14 min Kettlebells 8 and 12 kg
Equators
Swings
Fig. 8
Sumo Deadlifts:
10 x 12 kg
8 x 16 kg
8 x 16 kg
6 x 16 kg
70 min walk
GTG: 1 Jumped Muscle-Up, Dips on Bar
Suitcase Walks:
12 kg 144 m/ 2:50 min
16 kg 72 m/ 1:40 min
18 kg 72 m/ 1:55 min
20 kg 36 m/ 1:00 min
Waiter Walks:
6 kg 180 m/ 4:30 min
8 kg 108 m/ 3:10 min
12 kg 36 m/ 2:00 min
Farmer’s Walk:
2 x 8 kg 108 m/ 2:30 min
2 x 12 kg 36 m/ 1:00
2 x 16 kg 18 m/ 1:00
Pushing Sledge (outdoors):
35 kg
47 kg
55 kg
Reverse Fly with resistance band (needed for shoulders): 4/4/4
Dislocates
2012-10-03 Wed.: Forearm, Grip
Mobility drills
Grip/ Forearms:
Pinch 2 x 2,5 kg: 3 x
Wrist Curls 2 x 1,5 kg: 8/10/9
Reverse Wrist Curls 2 x 4 kg: 11/10/11
Tilting a 4 kg Kettlebel: 5/5/5
Hammer Balance: 3 x
Kneading a Tennisball: 22/22/22
Antagonist, spreading a rubber band: 20/20/22
Pullups on a Towel: 2/3/3
~90 min walk/ Hike (geocaching with family)
20 min run (track work)
GTG: 1 Jumped Muscle-Up, 6 Dips on Bar
6 min sprints
14 min shovelglove (hammering):
Paddle Canoe
Churn Butter
Hammer Balance
Start the mower
2 x 8 kg Farmer’s Walk 54 m/ 1:00 min
2 x {Kettlebell Crunches 8 kg/ 10 x bicycles/ 10 x Bridges}
2012-10-04 Thu.: Plyo
mobility drills
4 x {10 Plyo Incline Pushups/ Plyo Aussie Pullups}
GTG: 4 Dips on Bar, 1 jumped Muscle Up, 4 Dips on Bar
40 min walk - could’ve been longer for my taste, but heavy rainfalls dictated otherwise
10 min Step Ups
3 x 2 Fig. 4
3 x {6 x Fussschaukel/ 12 Knee Ups}
3 x {10 Sumo BW deadlifts/ Bear Crawl}
3 x {3 Plank walkouts/ 2 Renegade Rows 6 kg}
3 x Crow Handstand
followed by a half assed practice to transition from the crow to a headstand
Resistance Band, as I felt the need to work the shoulders a little:
3 x {10 x Chest Press/ 10 x Butterfly/ 4 Pushups with band}
3 x {10 Reverse Flys/ 5 Swimmers}
3 x {5 x Triceps overhead/ 5 x Biceps}
Side Raises: 5/5
Lateral Raises: 5/5
Shrugs: 6/6
2 x Dislocates
5 min Air Bike
Foam Rolling
Weather was an issue today
2012-10-05 Fri.: Kettlebell, Loaded Carries, (Shoulder)
Mobility drills
14 min Kettlebells 8 and 12 kg
Equators
Swings
Fig. 8
Sumo Deadlifts:
8 x 16 kg
4 x 24 kg
6 x 16 kg
(I’ll stick to that weights a while)
Farmer’s Walk 2 x 16 kg: 180 m , 6:40 min
Rows 20 kg (onehanded): 4/4/4
Suitcase Walk 20 kg: 108 m, 4:25 min
60 min walk (geocaching with family)
20 min run (Trackwork)
10 straight leg raises
Waiter’s Walk 12 kg as a day ender: 108 m, 3.50 min
2 x {Kettlebell Crunches (12 kg), 10 bicycles, 10 bridges}
Dislocates
Foam rolling
2012-10-06 Sat.: Reg.
Mobility drills
3 Side to Side Pullups
8 km hiking/ geocaching with family
2012-10-07 Sun.: Reg.
Mobility drills
5 Side to Side Pullups
40 min Walk
7 min run (track)
2012-10-08 Mon.: (Muscle-Up training), in the spirit of the Trifecta
Mobility drills
I knew, getting my reps in today would be kinda difficult, because we still have school holidays here and we have multiple ventures going on, so I decided to split todays training into few easy doable chunks.
I also wanted to do the trifecta moves (squat or deadlifts, pull-ups, pushups), but with more zing! So this is, what I concocted.
Early afternoon:
With my resistance band:
Chest Press: 10/10/10
Butterfly: 10/11/10
Pushups: 5/5/5
Dislocates
Followed by:
Spiderman Pushups: 2/2/2
Frog Pushups: 3/3/3
Sumo Deadlifts 16 kg: 8/8/8
Farmer’s Walk 39 kg 18 m, 38 sec.
—end of first chunk—
Then despite of the bad weather, we went hiking/ geocaching in the early afternoon:
80 min walk
came along some bars at a nearby vitaparcoursâ?¦
3 x 2 Side to Side Pullups - damn, these are the next level!
3 Pullups on bar
2 x 4 Pullups on Rings
3 x L-Sit (not timed)
3 Dips on the bars I used for the L-Sit
Followed by Dips on benches: 5/5/5
—end of second chunk—
Then I actually had scheduled some track works. Despite the still shitty weather I went out in the evening and was joined voluntarily by my great daughter.
20 min run
GTG: 1 jumped Muscle-Up/ Dips on bar (not counted)
3 x 4 Rows - hanging - which went surprisingly smooth
3 Deadhangs
Finisher at the sports ground:
3 x {10 Incline Pushups/ 10 Aussie Rows}
Outdoor ender: 108 m Farmer’s Walk 16 kg, 2 min
—end of third chunk—
Still not satisfied I decided to throw in some shoulder works with the resistance band. Daughter was snacking yoghurt, while I was grunting:
Reverse Flys: 8/8/8
Swimmers (great exercise!): 6/6/6
Side Raises: 5/5
Biceps: 6/6
Triceps: 6/6
Front Raises: 5/5
Shrugs: 6/6
Dislocates
That was so good! Day ender was some abs/ core work, which may become my new standard routine:
3 x 5 Crunches with the resistance band
2 x Kettlebell-Crunches 12 kg
3 x 10 x Bridge
2 min Plank
Sideplank 1 min each
That was exactly what I needed!
Tomorrow I’ll do some Hammer work as a day ender.
2012-10-09 Tue.: Loaded carries, Kettlebells
Morning mobility
14 min Kettlebells 8 and 12 kg
Equators
Swings
Fig. 8
Sumo Deadlifts:
6 x 16 kg
3 x 24 kg
4 x 24 kg
Waiter’s Walk:
12 kg 180 m/ 7:40 min
Suitcase Walk:
20 kg 180 m/ 5:10 min
Farmer’s Walk:
2 x 16 kg 180 m/ 3:30
Pushing sledge (re-loaded):
34 kg/ 40 kg/ 44 kg
40 min walk
14 min shovelglove
Paddle Canoe
Shoveling
The Fireman
Curl
Day ender: Farmer’s Walk 2 x 8 kg 360 m, 5:48 min
2012-10-10 Wed.: Forearms, Grip
Morning mobility
Grip:
3 x Pinch (Grip) 2 x 8 kg Kettlebells (Plates were used elsewhere)
Wrist Curls 2 x 2.3 kg
(these were actually heavier than previously noted):
12/12/12
Reverse Wrist curls 2 x 4 kg: 12/12/12
Tilting a 4 kg Kettlebel: 6/6/6
3 x Hammer Balance
Kneading a Tennisball: 22/25/25
Antagonist, spreading a rubber band: 22/22/22
Pullups on a Towel: 2/5/5
Finisher: Suitcase Walk 2 x 8 kg on a towel: 180 m, 3:16
30 min walk
the shitty weather was not really inviting for long runs or walks, so:
2 x 5 min Sprints on a local track
in between: 3 {2 Side to Side Pullups/ Crow Handstand}
As I came home from the grocery store with a light backpack - 7 kg
I let the backpack on and walked a few Suitcases with my 12 kg Kettlebell around there terrace: 360 m, 4:58 min
Day ender:
14 min Shovelglove:
Churn Butter
Hammer Balance
Boxing
Start the Mower
Suitcase Walk 2 x 8 kg: 180 m, 3:28 min
3 x 5 Crunches with the resistance band
2 x Kettlebell-Crunches 12 kg
3 x 10 x Bridge
2 min Plank
Sideplank 1 min each
Phew, tomorrow light leg workout and resistance band
2012-10-11 Thu.: Plyo
Morning mobility
weather is becoming an issue and I probably have to cut down plyometrics as the season progresses. The loaded carries continue.
33 min Bike HIIT
16 kg Farmer’s Walk, 360 m, 4:36 min
8 kg Farmer’s Walk 480 steps, 10 min
65 min walk
3 x {10 Plyo Pushups/ 10 Aussie Plyo Pullups}
16 kg Farmer’s Walk, 180 m, 2:20 min
3 x {6 Fussschaukel/ 12 Knee-Ups}
3 x {10 Sumo BW deadlift/ Bear Crawl}
3 x {3 Plank Walkouts/ 2 Renegade Rows 6 kg}
3 x 2 x Fig. 4
Still felt the need to move my arms and shoulders a bit after all those carries, deloading next week anyway.
Resistance Band:
Chest Press: 10/10/10
Butterfly: 10/11/10
Pushups: 5/5/5
Dislocates
Reverse Flys: 8/8/8
Swimmers: 6/6/6
switched to 4 kg kettle bells, since I didn’t like the wobbly feeling of the band for the rest of exercises:
Side Raises 2 x 4 kg: 4/4
Hammer Curl 2 x 4 kg: 4/4
Triceps 4 kg: 4/4
Front Raises 2 x 4 kg: 2/2
Shrugs 2 x 8 kg: 4/4
2 x 4 kg racked walk, 64 m; 1:16 min
Dislocates
Feeling ready for tomorrow (swimming) and deloading
2012-10-12 Fri.: Regeneration
Morning mobility
1.5 km swim (slow crawl)
60 min walk
13 min easy run on track
3 x 3 Rows, hanging
3 x 4 C-Curl 12 kg
2 x {Kettlebell Crunches (12 kg), 10 bicycles, 10 bridges}
So here is my plan for deloading the coming week, starting monday the 15th.
Time to cut back on the intensity and amount for one week and then adding up again.
Four Runs scheduled, one trackwork:
Mon.:
morning: LSD
afternoon: Trifecta
evening: Core Crusher
Tue.:
during the day:
moderate carries
waiter 6 or 8kg
suitcase 12 kg
farmer 16 kg
more swift distance work here
evening: hammer works or easy cycling
depending on time and how the shoulders feel
(stationary setup bike does make some noise)
Wed.:
morning: LSD
afternoon: Leg works
Step-Ups, Fussschaukel, Knee-Ups, Bear Crawl
evening: Whole Body work with resistance band
Thu.:
morning: Trifecta
evening: Track work
Rope Skipping (5 - 10 min)
sprints (5 - 10 min)
day ender: abs (core crusher or alternative)
Fri.:
morning: LSD
during the day:
moderate carries
waiter 6 or 8kg
suitcase 12 kg
farmer 16 kg
more swift distance work here
evening: hammer works or easy cycling
depending on time and how the shoulders feel
(stationary setup bike does make some noise)
Sat. & Sun.: Reg/ Hiking
So basically Tue and Fri are the same, I might do Hammer works on Tue and Cycling on Fri. The plan is very detailed, because I have to juggle workload, weather and exercises here. Nothing is set in stone, however.
Only to add:
GTG: Hanging Rows every now and then and Crow handstands
Trying to log long walks (if possible) and Foam Rolling
Nutrition wise I may cut down a bit the nuts this week and bump up the apples and clementines for vit. C and antioxidants.
Work for the posterior chain and light abs is done every morning with the mobility drills. May have to tweak them sometime in the future as the hip thrusts could be beefed up with the resistance band and integrated into another routine.
So, how does this sound?
2012-10-13 Sat.: Reg.
Moblility
100 min walk/ hike
2012-10-14 Sun.: Reg.
Moblility
30 min walk/ hike
2012-10-15 Mon.: LSD, Trifecta
morning mobility
30 min LSD
Foam Rolling/ Stretching/ Pilates
90 min mall hiking
Trifecta til 8 (64 reps)
2 x Core Crusher
Stretching and dislocates