thanks man! keep up the good work by the way your dtraining log is interesting and unique 
[quote]ChocolateChips wrote:
thanks man! keep up the good work by the way your dtraining log is interesting and unique :)[/quote]
thank you very much for the thumbs up!
got a bit behind with transferring my logs, will try to catch up.
2012-11-27 Tue.: Carries, bit Shoulder instead of Hammer
Morning mobility
plus
2 x Quadruped Thoracic Rotation*
3 x Spidermans*
3 x Quadruped Hip Extension
3 x Rocking Ankle Mobilization*
1 x Squat to Stand*
1 x Knee to Knee Stretch*
1 x Foam roller extension*
5 x Wall Slides*
2 x Scap Pushups*
3 x Assisted Squats*
5 x Shoulder Dislocations
Goblet Squat
8 kg: 6 x
12 kg: 4 x
16 kg: 3/3
Carries:
Suitcase: 19.5 kg: 8 x
Waiter: 19.5 kg: 4 x
Farmer: 39 kg: 3 x
Pushing sledge 51.5 kg: 4 x
Triceps extensions 6 kg: 5/5/6/5
Reverse Flys 2 x 5.8 kg dumbbells: 8/8/8
Swimmers 2 x 5.8 kg dumbbells: 8/8/8
23 min run
75 min walk
Foam rolling
kneading Tennisball 100 times left/ right
2012-11-28 Wed.: Kettlebells, Deadlifts
Morning mobility
plus
1 x Quadruped Thoracic Rotation*
3 x Spidermans*
3 x Quadruped Hip Extension
4 x Rocking Ankle Mobilization*
2 x Squat to Stand*
1 x Knee to Knee Stretch*
1 x Foam roller extension*
2 x Wall Slides*
1 x Scap Pushups*
3 x Assisted Squats*
2 x Shoulder Dislocations
added Hip Hinge. 5 x
Ok, so i discovered a not so nice dysbalance:
My lower left side is strong but the glute, everything seems to work around this flaw, so I’m working more on the legs, glutes and with unilateral exercises in the future.
Glute ABC: til N/N/N/P
Kettlebell Swing 8 kg 100 x
SLRDL off Box (like an old wife) with 8 kg: 3/3/3
Step Ups 8 kg - good option: 10/10
Sumo DL:
8 kg: 12/12
16 kg: 10/10
32 kg: 5/5/6
16 kg: 10/ 8
getting stronger here, seems I’m tapping into my old potential as a road biker. My legs are whimsical sticks right now.
Equators 12 kg 200 x
70 min walk
5 min Track
Foam Rolling
kneading Tennisball 100 times left/ right
2012-11-29 Thu.: Push/ Pull, Abs
Morning mobility
plus
3 x Quadruped Thoracic Rotation*
1 x Spidermans*
3 x Quadruped Hip Extension
3 x Rocking Ankle Mobilization*
1 x Squat to Stand*
1 x Knee to Knee Stretch*
1 x Foam roller extension*
6 x Wall Slides*
3 x Scap Pushups*
4 x Assisted Squats*
6 x Shoulder Dislocations
3 x Hip Hinge
Warmup:
Boxing
Triceps extensions overhead 6 kg: 10/10/10
12 Pushups
then:
Atlas Pushups: 5/5/6
Floor Press one handed
9.2 kg: 6
12 kg: 6/7
DB Rows 19.5 kg: 6/6/7
Walkouts: 6/6/6
Kettlebell Crunch 12 kg: 12/13/12
2 X 10 x Leg Raises
2 x 10 x Bridge
12 Pullups
21 min run
60 min walk
Foam Rolling
kneading Tennisball 100 times left/ right
2012-11-30 Fri.: Shoulders, Triceps
Morning mobility
plus
2 x Quadruped Thoracic Rotation*
1 x Spidermans*
4 x Quadruped Hip Extension
3 x Rocking Ankle Mobilization*
1 x Squat to Stand*
1 x Knee to Knee Stretch*
1 x Foam roller extension*
4 x Wall Slides*
3 x Scap Pushups*
4 x Assisted Squats*
4 x Shoulder Dislocations
2 x Hip Hinge
Glute ABC: til Q/I
Warmup:
Boxing
Triceps extensions overhead
6 kg: 11
8 kg: 10/10
6 kg: 10
Lateral side raises
2 x 5.8 kg: 10
2 x 9 kg: 4 - 5.8 kg: 6
2 x 9 kg: 5 - 5.8 kg: 4
Dips: 10/10/10/10
Frog Pushups: 5/6/5
Strict Press (onehanded)
6 kg: 6/6
8 kg: 6/6
Shrugs 2 x 19.5 kg: 4/4/5
Rev. Fly 2 x 5.8 kg: 10/10/10
Swimmers 2 x 5.8 kg: 10/10/10
kneading Tennisball (a new one - harder) 100 times left/ right
Grip Antagonist with rubber band: 20/20/20
60 min walk
6 min track
Foam Rolling
2012-12-01 Sat.: reg.
Morning mobility
Glute ABC: til O
kneading Tennisball (a new one - harder) 100 times left/ right
90 min walk
2012-12-02 Sun.: reg.
Morning mobility
70 min walk
kneading Tennisball (a new one - harder) 100 times left/ right
2012-12-03 Mon.: Push/ Pull, Abs
Starting the last week before deloading again
I skip listing the additional mobility drills from now on, but I’ll do them anyway.
I write them down every weekday atm., to make sure, I’ll go through them.
warmup:
boxing
triceps extensions overhead 6 kg: 10/12/10/10
mobility drills
Kettlebell Swings 8 kg: 100
Sumo DL - High Pull 2 x 9.2 kg: 6/5/5
Suitcase DL 12 kg: 4/4/4
Spiderman Pushups: 5/5/4
Crawl with dragging legs: 4 x
Plank Walkouts: 3/5/5
Kettlebell Crunch 12 kg: 16/16/16
outside
warmup: rows standing
Side to Side Pullups: 3/3/3
Free hanging Rows: 6/6/6
assisted one arm incline pushups: 6/6/6
BW biceps curl: 6/6/6
2 x Core Crusher
55 min walk
21 min short run
Kneading the new tennis ball 100 times left/ right
Foam rolling
2012-12-04 Tue.: Carries, swings
mobility
Carries indoor - up and down the corridor:
Suitcase 19.5 kg: 8 x
Waiter 19.5 kg: 4 x
Farmer 39 kg: 3 x
Pushing sledge 51.5 kg: 4 x
100 KB swings 8 kg
Kneading the new tennis ball 100 times left/ right
walk and maybe run to come
60 min walk
no run, due to weather conditions - too slippery
So, since monday I’m having a mild bowel infection. Weight dropped about three pounds since then - mostly water and other content, I assume.
Training was still ok, eating more challenging, despite week one of my two lean weeks. I worked around that mishap with some treats:
Chocolate yoghurt
Whole milk
Almonds and almond butter
Homemade stewed fruit as a topping for fat quark
I was able to maintain protein intake with that.
Running has become challenging due to weather conditions. I’m still walking and if necessary pushing the stroller through the snow.
I’m throwing out some exercises as well. The triceps extensions have to go. I’m not thinking they’re worthwhile. Better for the elbows without them. The kettlebell swings plus boxing are fine for the warmup.
I’ll update my journal asap.
2012-12-05 Wed.: Kettlebells, Squat, DL
mobility
100 KB swings 8 kg
20 KB swings 12 kg
100 Equators 12 kg
Glute ABC: N/N
SLRDL off Box 8 kg: 3/3/4
Goblet Squats (forgot them yesterday)
8 kg: 4/4
12 kg: 4
16 kg: 3/3
Sumo DL
16 kg: 8/8
32 kg: 4/4/4
16 kg: 6/6
Kneading the new tennis ball 100 times left/ right
Maybe Wednesday will become the new leg day, the weights are still little, I know and the reps dropped since last time. I assume I have a mild gastroenteritis, hence the slight discomfort since Monday.
7 min run on snow
60 min walk
2012-12-06 Thu.: Push/ Pull, Abs
mobility
100 KB swings 8 kg
10 KB swings 12 kg
Atlas Pushups: 5/5/5/5
Kettlebell Floor Press 12 kg: 6/6/6/6
DB- Rows 19.5 kg: 6/6/6/10
Renegade Rows 12 kg: 6/6/6
C-Curl 12 kg: 6/6/6
Kettlebell Crunch 12 kg: 19/13/12
7 min run on snowy track
90 min walk
2 x Core Crusher
Kneading tennis ball 100 times left/ right
2012-12-07 Fri.: Triceps, Shoulders
mobility
200 KB swings 8 kg
Lateral side raises
2 x 5.8 kg: 10/ 10
2 x 9 kg: 5 - 5.8 kg: 5
2 x 9 kg: 5 - 5.8 kg: 5
2 x 5.8 kg: 12
Dips: 10/10/10/10
Frog Pushups: 6/6/6
Strict Press (one handed) 8 kg: 6/6/6
Shrugs 2 x 19.5 kg: 5/5/5
Rev. Fly 2 x 5.8 kg: 10/10/10
Swimmers 2 x 5.8 kg: 10/10/10
kneading tennis ball 100 times left/ right
Grip Antagonist with rubber band: 20/20/20
60 min walk (pushing stroller through the snow)
14 min run on snow
[quote]Avocadoshake wrote:
Starting the last week before deloading again
[/quote]
Is a deload strictly necessary with the type of training you do? and how do you deload bodyweight stuff? Just interested.
Where do you live that you already have lots of snow?
[quote]FarmerBrett wrote:
[quote]Avocadoshake wrote:
Starting the last week before deloading again
[/quote]
Is a deload strictly necessary with the type of training you do? and how do you deload bodyweight stuff? Just interested.
Where do you live that you already have lots of snow?[/quote]
Thank you for your reply.
It does me good, I work on my weak spots during that week, try out new things, keep it fun.
I actually did employ quite some weight during the last few weeks and I’ll focus on fewer, but heavier exercises the next year. Actually I consider free hanging rows - where you hang upside down and pull your weight up - quite heavy. Make that pull 6 x 75 kg and stabilizing your hanging unsupported body is quite challenging - or I’m just old, haha! I guess my body needs to digests that.
Really, I try to work hard and intense (for me anyway) during three weeks and then take my reward week, to try out new stuff or get better at some other stuff.
This weeks it’s swings, Glute work and foot gymnastics.
Oh, and in Switzerland there are heaps of Snow.
2012-12-08 Sat.: reg.
mobility
kneading tennis ball 100 times left/ right
60 min walk
Foam Rolling
2012-12-09 Sun.: reg.
mobility
kneading tennis ball 100 times left/ right
60 min walk (Snow)
Glute ABC - P/O
2 TGUs (BW) for practice (left/ right)
SLRDL (BW) off box: 3/3
Foot gymnastics - since discovering, that my right foot is massively muscular, while the left one is not
2012-12-10 Mon.: Deload, Swings, Glute and Footwork (addressing weak spots)
That will be the motto for the whole week
mobility
kneading tennis ball 100 times left/ right
Foot gymnastics - 2 x
Glute ABC - N/N/N/N/N
SLRDL (BW) off box: 3/3/3/3
GTG: Goblet Squat (BW): 2/2/2/2/2
Swings: 300 x 8 kg = 2,400 kg
50 x 12 kg = 600 kg
total: 350 and 3,000 kg
60 min walk (plowing through the snow)
11 min track work (or better snow work)
assisted one arm incline pushups: 10/10/10
3 x Dead Hangs
Foam Rolling
2012-12-11 Tue.: Deload, Swings, Glute and Footwork
mobility
kneading tennis ball 100 times left/ right
Foot gymnastics - 2 x
Glute ABC - N/N/N/N
GTG: Goblet Squat (BW): 2/2/2/2
Fussschaukel: 8/8/8
Knee-Ups: 6/7/6
3 x Crawls with dragging legs
2 x TGUs (BW) left/ right
Swings: 300 x 8 kg = 2,400 kg
150 x 12 kg = 1,800 kg
total: 450 and 4,200 kg
6 min track work (snow)
80 min brisk walk with stroller (did not plow through the snow today)
Foam Rolling
2012-12-12 Wed.: Deload, Swings, Glute and Footwork, Grip
mobility
kneading tennis ball 100 times left/ right
Foot gymnastics - 1 x
Glute ABC - N/N/N/N
GTG: Goblet Squat (BW): 2/2/2/2
SLRDL (BW) off box: 3/3/3/3
Swings: 200 x 8 kg = 1,600 kg
250 x 12 kg = 3,000 kg
total: 450 and 4,600 kg
3 x Hammer balance (4 kg) 30 sec. left/ right
3 x 19.5 kg DB hold 30 sec. left/ right
3 x 6 kg Kettlebell holding (on the “bell”) 30 sec. left/ right
45 min very brisk walk with stroller (cold!!! A bit of plowing involved)
NO run, too risky - slippery slope 
Foam Rolling
2012-12-13 Tue.: Deload, Swings, Glute and Footwork
mobility
kneading tennis ball 100 times left/ right
Foot gymnastics - 1 x
Glute ABC - N/N/N/N
GTG: Goblet Squat (BW): 2/2/2/2
GTG: TGUs (left/ right): 2 x
Swings: 210 x 8 kg = 1,720 kg
100 x 12 kg = 1,200 kg
total: 310 and 2,900 kg
Fussschaukel: 6/6/6
Knee-Ups: 6/6/6
85 min walk with stroller (A bit of snow plowing involved)
6 min track (snow)
Foam Rolling
2012-12-14 Fri.: Deload, Swings, Glute and Footwork, Shoulders
mobility
kneading tennis ball 100 times left/ right
Grip Antagonist with rubber band: 20/20/20
Foot gymnastics - 1 x
Glute ABC - N/N/N/N
GTG: Goblet Squat (BW): 2/2/2/2/2/2
SLRDL (BW) off box: 3/3/3/3
Swings: 100 x 8 kg = 800 kg
120 x 12 kg = 1,440 kg
total: 220 and 2,240 kg
Rev. Flys with 2 x 5.8 kg: 10/10/10
Swimmers with 2 x 5.8 kg: 10/10/10
Crawls with legs dragging behind: 4 x
60 min walk with stroller (more snow plowing involved)
Foam Rolling
2012-12-15 Sat.: Reg.
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
more mobility
5 min short run
100 min walk
2012-12-16 Sun.: Reg
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
55 min walk
2012-12-17 Mon.: Push/ Pull, Abs
mobility
Foot gymnastics - 2 x
Kneading tennis ball 100 times left/ right
Kettlebell Swings 8 kg: 400
Glute ABC - Z/Z (!)
Sumo DL - High Pull 2 x 9.2 kg: 5/5/6
Suitcase DL 12 kg: 4/4/4
Spiderman Pushups: 4/4/4
Plank Walkoups: 4/4/4
Walkouts: 5/5/6
Kettlebell Crunch 12 kg: 15/16/15
outside
100 Rope Skips
assisted one arm incline pushups: 10/10/10
2 x rows standing
Side to Side Pullups: 2/2/2
Free hanging Rows: 4/4/4
Leg Raises: 10/10
Bicycles: 7/7/7
Hip Thrusts: 10/10/12
Bridge: 10/10/19
85 min walk
10 min track work
Foam rolling
The pushing exercises were quite good, but slightly weaker than the last time - the one handed pushups were stellar tho (adaption?)
I was not that satisfied with the pulls, but maybe the back issues and the swings drew some juice
2012-12-18 Tue.: Carries, swings
mobility
Foot gymnastics - 1 x
Kneading the tennis ball 100 times left/ right
400 KB swings 8 kg
50 KB swings 12 kg
Carries indoor - up and down the corridor:
Suitcase 18 kg: 8 x
Waiter 18 kg: 4 x
Farmer 36 kg: 4 x
Crawls with legs dragging behind instead of sledge: 4 x
GTG: Goblet Squats (BW): 2/2/2/2/2
22 min run
55 min walk
Had to reassemble my dumbbells and decided to drop 1.5 kg on each.
One sided carries were not so good, farmer was better.
2012-12-19 Wed.: Squats, DLs, swings
mobility
Foot gymnastics - 1 x
Kneading the tennis ball 100 times left/ right
Glute ABC: 3 x (getting til Z eventually)
300 KB swings 8 kg
100 Equators 12 kg
SLRDL off Box 8 kg: 3/3/3
Goblet Squats
8 kg: 6/6
12 kg: 5
16 kg: 4/4
Sumo DL
16 kg: 8/8
36 kg: 3/3/3
16 kg: 8/8
The single leg RDL was awkward, but the legs seem to get stronger. Practicing the Goblet Squat ROM (GTG with BW) was a good idea and investment. I’ll continue with that.
GTG: Goblet Squat (BW): 2/2/2
35 min walk
2012-12-20 Thu.: Push/ Pull, Abs
mobility
Foot gymnastics - 1 x
Kneading the tennis ball 100 times left/ right
Glute ABC: 2 x
400 KB swings 8 kg
Atlas Pushups: 6/6/6/6
Kettlebell Floor Press 12 kg: 6/6/6/6
DB-Rows 19.5 kg: 6/6/6/12
Renegade Rows 12 kg: 6/6/6
C-Curl 12 kg: 6/7/10
Kettlebell Crunch 12 kg: 18/13/12
Bridge: 10/10/10
GTG: Goblet Squat (BW): 2/2/2
30 min run on snow
50 min walk
Bicycles: 7/7/7
Hip Thrusts: 10/12/12
2012-12-21 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: 2 x
400 KB swings 8 kg
Lateral side raises 2 x 7.2 kg: 8/8/8/10
Dips: 10/10/10/12
Frog Pushups: 6/6/6/6
Strict Press (one handed) 8 kg: 6/6/6
Shrugs 2 x 18 kg: 8/8/8
Rev. Fly 2 x 5.8 kg: 10/10/10
Swimmers 2 x 5.8 kg: 10/10/10
GTG: Goblet Squat (BW): 2/2/2
115 min walk
5 min run on track
2012-12-22 Sat.: Reg.
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
GTG: Goblet Squat (BW): 2/2
70 min walk
2012-12-23 Sun.: Reg
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
130 min walk