Haven't done any training for a few days now. I've been walking plenty, and doing a little messing around but nothing to write about really. I have also fell off the wagon as far as eating goes too.
Nothing completely over the top, and nothing I feel guilty or sickened by either. I think over the past few months I have developed the attitude that I would like to get my weight down and I'll make steps towards that, but also that Rome wasn't built in a day and that there will be backslides. I'm not going to beat myself up over it - I'm only human, and besides it was all bloody lovely!! ;)
Time to get back at it for another while now.
I've decided to do a bit of bodyweight stuff for a few months. I was reading over some stuff at the Monkey Bar Gym and I liked the philosophy of their training style. Focused around running, jumping, climbing and crawling. Kind of like I've been doing recently, the workouts are crossfitesque and they also encourage working towards certain skills like handstand walks, pistols and muscle ups. They do use KBs, sandbags and jump bands but tend not to go for the barbell stuff that crossfit utilizes.
They post different WODs based on the type of equipment you may have to hand or for more specific goals. I decided to try their 60 Day Challenge which includes using some equipment like a power wheel and some webbing for assistance in certain body weight exercises. It'll take around 2 weeks to get here, so I'll have to work around it a bit until it gets here. Subbing the exercises with equipment I do have.
I made it clear when I started this blog that I was interested in KBs due to the study reported in Russian KB Challenge about improvements in sprints, broadjumps, pull ups etc from sole use of KBs. The "what the hell effect". Well, I did have improvement upon my Deadlift with nowt but swings, but as for the rest its been more a case of "where the hell?".
I realise that a lot of that has been down to my weight going up, but using heavier weights I have found it impossible to eat like I know I should. I want to try a bit of bodyweight stuff, higher reps and see how I find that for a while. Besides, it is this kind of parkour stuff that really interests me. Low level stuff like being able to get over walls, vault fences and have a decent vertical and horizontal jump. All the strength goals I have had were ones that I read you needed as a base for doing most of the above well.
After going through the sites past workouts I went to the park for a bit of a scout around to see where I could do these workouts. When I looked through these eyes I saw lots of great places that offered the chance for progressions due to slopes, different sized walls, steps etc. I know that to begin I'll have to keep my ego in check and I'll look a right plonker doing some of the stuff. But I'm really looking forward to it.
Tuesday 30 September 2008
Saturday 27 September 2008
Circuits
Warm Up:
Mobility, Pumps
Free Style Circuit
Sandbag Front Squats - 40Kgs
Assisted Pull-Ups
Burpees
Jerks - 24kgs
Swings - 32kgs
Sandbag bearhug carry - 67.5kgs
Sledge and Tire
Snatches - 16kgs
3 x 5 mins, 1 min rest
Streteches
Comments: Good session. Felt really tired throughout. To be expected though on the type of food I'm eating and as I'm losing weight. I haven't ate bread, pasta, rice etc for almost a week now and very little of it for around 3 weeks. I normally collapse without it, but this time I am really a bit better off. I think I've mentioned before how I only really notice the difference when I do some intense training, or towards the end of a long walk. Even so on a day like today I manage to have a reasonable amount of energy to get through it.
Mobility, Pumps
Free Style Circuit
Sandbag Front Squats - 40Kgs
Assisted Pull-Ups
Burpees
Jerks - 24kgs
Swings - 32kgs
Sandbag bearhug carry - 67.5kgs
Sledge and Tire
Snatches - 16kgs
3 x 5 mins, 1 min rest
Streteches
Comments: Good session. Felt really tired throughout. To be expected though on the type of food I'm eating and as I'm losing weight. I haven't ate bread, pasta, rice etc for almost a week now and very little of it for around 3 weeks. I normally collapse without it, but this time I am really a bit better off. I think I've mentioned before how I only really notice the difference when I do some intense training, or towards the end of a long walk. Even so on a day like today I manage to have a reasonable amount of energy to get through it.
Wednesday 24 September 2008
Big Pulls : Little Pushes
Warm Up
Mobility, Pumps
DeadLift
100 x 5, 130 x 4, 145 x 3, 150 x 2, 150kgs x 1
Comment: Very pleased with this. Felt a bit tired before it and consequently I didn't have high expectations. I just went out and did what I could within my limits. 150kgs felt heavy enough for the double so I felt a single with it would do me for the last rep.
LCCJ - 24kgs
100 in 10:05
Comment: 10 each arm. Set it down as often as I wished. Was pushing really hard to get under 10 mins at the end and my form suffered. None the less I am very pleased with this effort.
Mobility, Pumps
DeadLift
100 x 5, 130 x 4, 145 x 3, 150 x 2, 150kgs x 1
Comment: Very pleased with this. Felt a bit tired before it and consequently I didn't have high expectations. I just went out and did what I could within my limits. 150kgs felt heavy enough for the double so I felt a single with it would do me for the last rep.
LCCJ - 24kgs
100 in 10:05
Comment: 10 each arm. Set it down as often as I wished. Was pushing really hard to get under 10 mins at the end and my form suffered. None the less I am very pleased with this effort.
Monday 22 September 2008
EDT
Warm Up
Mobility, Pumps
Power Cleans
20 x 5, 40 x 3, 50 x 2 x 2, 60kgs x 2 x 2
Comments: Still felt reasonably easy. The one time I really tried to follow my coaching point of getting under the bar I got hit in the chin and rattled my teeth. No harm done though. But my timing must improve - I don't want to ruin my pretty boy good looks!
EDT
10 mins PR zone
Pull ups (assisted) - 39 reps
24kg KB Jerks - 39 L/R 78 total
10 mins PR zone
Sledge swings - 60 L/R 120 total
16kg KB Snatches - 60 L/R 120 total
Wasn't battering myself in either of these but it was a solid pace. Quite happy with the totals. I have developed a bit of pain in my right shoulder and wrist on the last few sessions and it was felt during the KB jerks especially tonight. I'll ice them tonight and see how they get on.
Finisher
Bearhugged 67.5kgs sandbag - carried it 20 feet to top of garden - dropped it. Picked up the sledge and tire and put them away at bottom of garden.
Walked back up to the top of my garden. Bearhugged the sandbag - walked 40 feet to the bottom of the garden and backup - dropped it. Put away my 16kgs KB.
Walked back to the top of my garden - bearhugged the sandbag and walked 20 feet with it to put it away.
Thinking about it now I'm sure there must have been an easier way for me to have put my stuff away. ;)
Mobility, Pumps
Power Cleans
20 x 5, 40 x 3, 50 x 2 x 2, 60kgs x 2 x 2
Comments: Still felt reasonably easy. The one time I really tried to follow my coaching point of getting under the bar I got hit in the chin and rattled my teeth. No harm done though. But my timing must improve - I don't want to ruin my pretty boy good looks!
EDT
10 mins PR zone
Pull ups (assisted) - 39 reps
24kg KB Jerks - 39 L/R 78 total
10 mins PR zone
Sledge swings - 60 L/R 120 total
16kg KB Snatches - 60 L/R 120 total
Wasn't battering myself in either of these but it was a solid pace. Quite happy with the totals. I have developed a bit of pain in my right shoulder and wrist on the last few sessions and it was felt during the KB jerks especially tonight. I'll ice them tonight and see how they get on.
Finisher
Bearhugged 67.5kgs sandbag - carried it 20 feet to top of garden - dropped it. Picked up the sledge and tire and put them away at bottom of garden.
Walked back up to the top of my garden. Bearhugged the sandbag - walked 40 feet to the bottom of the garden and backup - dropped it. Put away my 16kgs KB.
Walked back to the top of my garden - bearhugged the sandbag and walked 20 feet with it to put it away.
Thinking about it now I'm sure there must have been an easier way for me to have put my stuff away. ;)
Saturday 20 September 2008
Put em up!!!
Sandbag Squats (heels raised)
20 x 8, 40 x 5, 50 x 5, 60 x 5, 67.5kgs x 1
From the ground I shouldered the bag and deep squated it, not going near failure. Added weight quickly and went again. I had a bit of a wrestle with the 67.5 and it took me a few goes to get it shouldered. By the time I did, I only had 1 rep in me.
Pull Ups (assisted) - 15 total
Jerks (32kgs) - 15 L/R
Alternated ladder of 5 rungs. With as little as possible or no rest between each.
Swings (32kgs) - 75 total
Burpees - 15 total
Alternated as follows:
5 swings, 5 burpees, 10, 4, 15, 3, 20, 2, 25, 1
Again with as little rest between each as possible.
I wasn't timing any of it. Intentionally. I just wanted to go again when I was ready - didn't need Old Father Time clouding my mind on this. I do know that I finished in under 30 minutes though. A satisfying amount of work.
I will say this however. I think it was Lombardi who said "Fatigue makes cowards of all men!"Last night I watched "There will be Blood" with Daniel Day Lewis. At the start his character falls down a narrow mine shaft, breaking his leg in the fall. He manages to use his arms to haul himself out and crawl miles to the nearest town. Bit out there perhaps but you get the idea of the courage displayed.
Well I tell you, there were times during my work out today when I felt more like the guy below than Daniel Day Lewis!! The lack of pasta, potatoes etc in my recent diet really shows when I do some intense training. But only during this time. Day to day, I feel grand - plenty of energy and alert. I hope that it is something that passes, or that I can endure it because I like this new way of eating (Evolutionary Fitness). And of course the weight still dropping too.
20 x 8, 40 x 5, 50 x 5, 60 x 5, 67.5kgs x 1
From the ground I shouldered the bag and deep squated it, not going near failure. Added weight quickly and went again. I had a bit of a wrestle with the 67.5 and it took me a few goes to get it shouldered. By the time I did, I only had 1 rep in me.
Pull Ups (assisted) - 15 total
Jerks (32kgs) - 15 L/R
Alternated ladder of 5 rungs. With as little as possible or no rest between each.
Swings (32kgs) - 75 total
Burpees - 15 total
Alternated as follows:
5 swings, 5 burpees, 10, 4, 15, 3, 20, 2, 25, 1
Again with as little rest between each as possible.
I wasn't timing any of it. Intentionally. I just wanted to go again when I was ready - didn't need Old Father Time clouding my mind on this. I do know that I finished in under 30 minutes though. A satisfying amount of work.
I will say this however. I think it was Lombardi who said "Fatigue makes cowards of all men!"Last night I watched "There will be Blood" with Daniel Day Lewis. At the start his character falls down a narrow mine shaft, breaking his leg in the fall. He manages to use his arms to haul himself out and crawl miles to the nearest town. Bit out there perhaps but you get the idea of the courage displayed.
Well I tell you, there were times during my work out today when I felt more like the guy below than Daniel Day Lewis!! The lack of pasta, potatoes etc in my recent diet really shows when I do some intense training. But only during this time. Day to day, I feel grand - plenty of energy and alert. I hope that it is something that passes, or that I can endure it because I like this new way of eating (Evolutionary Fitness). And of course the weight still dropping too.
Thursday 18 September 2008
Deadlift - 90 secs rest
100 x 2, 120 x 2, 130 x 2, 140 x 2, 145 x 2, 150 x 2
Circuit
Pull Ups - 5
M Presses (24kgs) - 5 L/R
Swings (24kgs) - 15
1 Round
Skipping - about 1 minute if I count getting it and putting it back.
Comments: It would be wrong of me to say that tonights session was bad. Deadlifting went very well even though I hit a bit of a wall. Felt pretty tired and mentally I wasn't feeling it either. I just had a few half-arsed attempts at conditioning. I'll go back and sort that out tomorrow.
100 x 2, 120 x 2, 130 x 2, 140 x 2, 145 x 2, 150 x 2
Circuit
Pull Ups - 5
M Presses (24kgs) - 5 L/R
Swings (24kgs) - 15
1 Round
Skipping - about 1 minute if I count getting it and putting it back.
Comments: It would be wrong of me to say that tonights session was bad. Deadlifting went very well even though I hit a bit of a wall. Felt pretty tired and mentally I wasn't feeling it either. I just had a few half-arsed attempts at conditioning. I'll go back and sort that out tomorrow.
Tuesday 16 September 2008
Free Stylin'
Warm Up
Mobility, Pumps
Barbell Power Cleans
20 x 5 x 2, 40 x 2, 45 x 2, 50 x 2 x 2, 55kgs x 2 x 2
Comment: I'd been planning to do these for a few days. Which gave me the excuse I needed to watch my favourite dvd - Jimmy Schmitz Olympic Style Weightlifting. It is a home production set up but worth its weight in gold.
These were fairly comfortable and it was all about practicing. Two coaching points for me to note though:
'Unscripted' Circuits
Pull Ups
Press Ups
Burpees
24kgs KB snatches L/R
35kgs Sandbag Clean and Throw
Sledge Hammer Strikes
5:30 - 1 min rest. 4:30 - 1 min. 3:30 - collapse in heap!
This will take a little explaining. Inspired by a dvd I recieved this morning from my friend Paul (you're a real gentleman, thank you.) - Full Throttle by Ross Enamait. I picked the six exercises above and worked through them randomly. A random number of reps and sets and in a random order.
The idea was to only do an exercise while I was performing it powerfully and with good form. For example I performed 7 pull ups straight out of the traps. When I performed them again I managed 4 good powerful reps and then swapped to say burpees or whatever. Continuing in this fashion with each exercise.
I placed the sledge and tire at the top of the garden. Anytime I went to do those I'd shoulder the sandbag carry it up there and bring it back down when I was finished. Started with the Clean and Throws from chest height, but after a while they were lifted to hip height and thrown across the yard in a kind of twisting motion.
The plan was to do 3 x 5 mins with 1 min between. Incredibly - as I was fading after a few minutes - I did over 5 mins first round. The other two rounds were about all the time I could handle.
Full Contact Twists
17.5kgs x 4 (each side) x 3
Comment: First time doing these - I like.
Stretches
Good session today. I like the randomness, really kept it interesting. It was so different from paying a lot of attention to detail with the Power Cleans. But I really enjoyed both for different reasons.
Unscripted or Freestyle training isn't something you need to do everytime, but it is good to keep things fresh.
I subscribed to Art De Vany's site some days ago and have been inspired by what I've seen and read there. For me there are a lot of commonalities with Crossfit in both nutrition and training principles. This idea of life's terrain never being the same and that one should be prepared for anything at any time is one I strongly agree with. While there may be brief periods where I train specifically for something in the future. This style of training is the type that best captures my imagination and that I intend sticking with. At some stage I shall be setting up a new blog - it's no longer just a Kettlebell Experience.
Here are some of the simple but fantastic meals I have been eating lately, also somewhat influenced from the De Vany site.
Last night's dinner: Pork Loin coated in spices, Romaine Lettuce with peppers, celery,olive oil and a Carlsberg
So far this meal is all I have had all day. It saw me through the training session OK and I still don't feel especially hungry. These types of meals are simple to put together and aren't as bland as I thought they would be. For the time being they are doing the job - weight is continuing in the right direction, and I'm able to function. However I shalln't be scared to enjoy a pizza or something if the mood really takes me.
Mobility, Pumps
Barbell Power Cleans
20 x 5 x 2, 40 x 2, 45 x 2, 50 x 2 x 2, 55kgs x 2 x 2
Comment: I'd been planning to do these for a few days. Which gave me the excuse I needed to watch my favourite dvd - Jimmy Schmitz Olympic Style Weightlifting. It is a home production set up but worth its weight in gold.
These were fairly comfortable and it was all about practicing. Two coaching points for me to note though:
- Need better flexibility in the wrists and arms so I can rack the weight
- Need to go into a quarter squat and hold it a second or two before standing up
'Unscripted' Circuits
Pull Ups
Press Ups
Burpees
24kgs KB snatches L/R
35kgs Sandbag Clean and Throw
Sledge Hammer Strikes
5:30 - 1 min rest. 4:30 - 1 min. 3:30 - collapse in heap!
This will take a little explaining. Inspired by a dvd I recieved this morning from my friend Paul (you're a real gentleman, thank you.) - Full Throttle by Ross Enamait. I picked the six exercises above and worked through them randomly. A random number of reps and sets and in a random order.
The idea was to only do an exercise while I was performing it powerfully and with good form. For example I performed 7 pull ups straight out of the traps. When I performed them again I managed 4 good powerful reps and then swapped to say burpees or whatever. Continuing in this fashion with each exercise.
I placed the sledge and tire at the top of the garden. Anytime I went to do those I'd shoulder the sandbag carry it up there and bring it back down when I was finished. Started with the Clean and Throws from chest height, but after a while they were lifted to hip height and thrown across the yard in a kind of twisting motion.
The plan was to do 3 x 5 mins with 1 min between. Incredibly - as I was fading after a few minutes - I did over 5 mins first round. The other two rounds were about all the time I could handle.
Full Contact Twists
17.5kgs x 4 (each side) x 3
Comment: First time doing these - I like.
Stretches
Good session today. I like the randomness, really kept it interesting. It was so different from paying a lot of attention to detail with the Power Cleans. But I really enjoyed both for different reasons.
Unscripted or Freestyle training isn't something you need to do everytime, but it is good to keep things fresh.
I subscribed to Art De Vany's site some days ago and have been inspired by what I've seen and read there. For me there are a lot of commonalities with Crossfit in both nutrition and training principles. This idea of life's terrain never being the same and that one should be prepared for anything at any time is one I strongly agree with. While there may be brief periods where I train specifically for something in the future. This style of training is the type that best captures my imagination and that I intend sticking with. At some stage I shall be setting up a new blog - it's no longer just a Kettlebell Experience.
Here are some of the simple but fantastic meals I have been eating lately, also somewhat influenced from the De Vany site.
Last night's dinner: Pork Loin coated in spices, Romaine Lettuce with peppers, celery,olive oil and a Carlsberg
Breakfast: Melon, Grapes, Bacon, Boiled Eggs, Green Tea, Fish Oil Caps and Vitamin tablet
So far this meal is all I have had all day. It saw me through the training session OK and I still don't feel especially hungry. These types of meals are simple to put together and aren't as bland as I thought they would be. For the time being they are doing the job - weight is continuing in the right direction, and I'm able to function. However I shalln't be scared to enjoy a pizza or something if the mood really takes me.
Saturday 13 September 2008
Warm Up:
Mobility, Pumps, Bear Crawls
Sandbag Presses
30 x5, 40 x 4, 50 x 3, 60 x 2, 65kgs x 1 (failed twice)
Comment: Had the 65kgs on top of my head each time but couldn't press it out - I was actually laughing at myself too which didn't help :)
Pull Ups: 5 x5 (assisted) 90 secs between sets
Swings: 32kgs 150 reps in 10 mins
Finisher: Shouldered 65kgs sandbag and walked 150 feet.
Stretches
Comments: This 65kgs sandbag is proving to be a bit of thorne in my side. First with the squats and now the presses. The sand in it is soaking from the leaky dungeon I keep it in actually. So I must weigh it and check if it is nearer 70kgs - then I can feel better about myself!
Been doing a lot of walking this week and a switch to Precision Nutrition has produced 4 times the weight loss of the previous 2 weeks combined! I haven't weighed out anything and eat more (of the right stuff) if I feel especially hungry. It's a lot more expensive but it is obviously the way forward if I want the right body comp.
Mobility, Pumps, Bear Crawls
Sandbag Presses
30 x5, 40 x 4, 50 x 3, 60 x 2, 65kgs x 1 (failed twice)
Comment: Had the 65kgs on top of my head each time but couldn't press it out - I was actually laughing at myself too which didn't help :)
Pull Ups: 5 x5 (assisted) 90 secs between sets
Swings: 32kgs 150 reps in 10 mins
Finisher: Shouldered 65kgs sandbag and walked 150 feet.
Stretches
Comments: This 65kgs sandbag is proving to be a bit of thorne in my side. First with the squats and now the presses. The sand in it is soaking from the leaky dungeon I keep it in actually. So I must weigh it and check if it is nearer 70kgs - then I can feel better about myself!
Been doing a lot of walking this week and a switch to Precision Nutrition has produced 4 times the weight loss of the previous 2 weeks combined! I haven't weighed out anything and eat more (of the right stuff) if I feel especially hungry. It's a lot more expensive but it is obviously the way forward if I want the right body comp.
Wednesday 10 September 2008
Warm Up:
Mobility, Pumps, Squats
Sandbag Front Squat
30 x5, 40 x 4, 50 x 3, 60 x 2, 65kgs x 1 (failed)
Comment: Did all the hard work and got the sandbag up to my chest - I wasn't strong enough to hold onto it when I squatted down and lost it forward.
Circuit:
5 pull ups (assisted)
10 press ups
15 swings (32kgs)
5 rounds in 10 mins
Finisher:
Shouldered 65kgs sandbag and walked 100 feet.
Stretches
Comments: My brother won't lend me his wii-fit and Micheal Flattly is off the island so riverdance training is out - so I just did the above instead. Decreased the duration by shortening rest time between each set and between the components - looking more for a sustained elevated HR and strength endurance. Running has been messing with my knees so I'll keep it to a minimum and try to get some hikes with a backpack in instead. Main focus is on my food intake.
Mobility, Pumps, Squats
Sandbag Front Squat
30 x5, 40 x 4, 50 x 3, 60 x 2, 65kgs x 1 (failed)
Comment: Did all the hard work and got the sandbag up to my chest - I wasn't strong enough to hold onto it when I squatted down and lost it forward.
Circuit:
5 pull ups (assisted)
10 press ups
15 swings (32kgs)
5 rounds in 10 mins
Finisher:
Shouldered 65kgs sandbag and walked 100 feet.
Stretches
Comments: My brother won't lend me his wii-fit and Micheal Flattly is off the island so riverdance training is out - so I just did the above instead. Decreased the duration by shortening rest time between each set and between the components - looking more for a sustained elevated HR and strength endurance. Running has been messing with my knees so I'll keep it to a minimum and try to get some hikes with a backpack in instead. Main focus is on my food intake.
Monday 8 September 2008
Total Body
Warm up:Mobility, Pumps and Bear Crawls
DeadLift 5 x 1 3mins rest
100 x 1, 130 x 1, 150 x 1, 165 x 1 failed, 165kgs x 1 failed
Comment: Didn't feel like it was there today found the 150 tough enough. Still I wanted to have a go for a new PR and am happier to do this and fail (without injury) than lift something that I already knew I could. Grip was the most noticible factor today - maybe all the sandbag work is taking a high toll.
DeadLift 5 x 1 3mins rest
100 x 1, 130 x 1, 150 x 1, 165 x 1 failed, 165kgs x 1 failed
Comment: Didn't feel like it was there today found the 150 tough enough. Still I wanted to have a go for a new PR and am happier to do this and fail (without injury) than lift something that I already knew I could. Grip was the most noticible factor today - maybe all the sandbag work is taking a high toll.
Saturday 6 September 2008
Upper Body
Warm Up:
Mobility Pumps and Squats
Sandbag P Press: 5x3, 3 mins rest
30 x 5, 40 x 5, 50 x 5, 60kgs x 2 x 2
Stretches:
Decompression Hang, Hamstrings, Lower Back and Shoulders
Comments: Pretty tough with the 60kgs. I managed to get my hands under it and pressing off my palms rather than having to grip it if that makes sense. This made it easier to press but harder to balance. Isn't it funny that time and time again grip is the limiting factor.
Nipple update - no band-aid required. I heal like Wolverine!!!
Edit: should read 30 x 3, 40 x 3, 50 x 3, 60kgs x 2 x 2. Need to read throught it when I copy and paste.
Mobility Pumps and Squats
Sandbag P Press: 5x3, 3 mins rest
30 x 5, 40 x 5, 50 x 5, 60kgs x 2 x 2
Stretches:
Decompression Hang, Hamstrings, Lower Back and Shoulders
Comments: Pretty tough with the 60kgs. I managed to get my hands under it and pressing off my palms rather than having to grip it if that makes sense. This made it easier to press but harder to balance. Isn't it funny that time and time again grip is the limiting factor.
Nipple update - no band-aid required. I heal like Wolverine!!!
Edit: should read 30 x 3, 40 x 3, 50 x 3, 60kgs x 2 x 2. Need to read throught it when I copy and paste.
Friday 5 September 2008
4 mile Run + Joggers Nipple
Warm Up:
Mobility - 5 min jog - stretches
Run:
Didn't even take my watch with me to time it - just went out running. Bit of a character builder though - howling wind in off the Irish Sea and absolutely sheeting it down. Loved it!!
Noticed the joggers npple when I was in the shower - it is really irritating me now.
Mobility - 5 min jog - stretches
Run:
Didn't even take my watch with me to time it - just went out running. Bit of a character builder though - howling wind in off the Irish Sea and absolutely sheeting it down. Loved it!!
Noticed the joggers npple when I was in the shower - it is really irritating me now.
Thursday 4 September 2008
Lower Body
Front Squats 5 x 3 3mins rest
30 x 3, 40 x 3, 52.5 x 3, 62.5 x 3 x 2
Comment: No warm up, no cool down. Last 2 sets were hard. Had trouble breathing with the sandbag resting across my chest, and I really felt it on my arms and back. I seem to have aggrivated my wrist a little, bit of ice and maybe some sprint intervals in the interim.
30 x 3, 40 x 3, 52.5 x 3, 62.5 x 3 x 2
Comment: No warm up, no cool down. Last 2 sets were hard. Had trouble breathing with the sandbag resting across my chest, and I really felt it on my arms and back. I seem to have aggrivated my wrist a little, bit of ice and maybe some sprint intervals in the interim.
Wednesday 3 September 2008
2.4 Mile Run
Warm up:
Mobility and 5 min jog
Run:
2.4 miles in 23:12 Average HR 165bpms
Stretches
Comments: Pretty easy. 40 secs quicker than last week with the same average HR. I didn't walk at any stage and was able to keep the HR down. Felt really good and to be honest I thought I'd knock more off than I did. Next time I'll look to run a bit further - keep it around 25 mins work.
Mobility and 5 min jog
Run:
2.4 miles in 23:12 Average HR 165bpms
Stretches
Comments: Pretty easy. 40 secs quicker than last week with the same average HR. I didn't walk at any stage and was able to keep the HR down. Felt really good and to be honest I thought I'd knock more off than I did. Next time I'll look to run a bit further - keep it around 25 mins work.
Tuesday 2 September 2008
Total Body
DeadLift 5 x 3 3mins rest
100 x 3, 120 x 3, 130 x 3, 142.5 x 3, 145kgs x 3
Comment: No warm up, no cool down - slipping into my bad ways again. Felt pretty good today, no trouble at all but wouldn't have wanted to go much higher. Be interested to see what I do next tuesday with 5 x 1.
100 x 3, 120 x 3, 130 x 3, 142.5 x 3, 145kgs x 3
Comment: No warm up, no cool down - slipping into my bad ways again. Felt pretty good today, no trouble at all but wouldn't have wanted to go much higher. Be interested to see what I do next tuesday with 5 x 1.
Monday 1 September 2008
Week 2
Warm up:
Mobility, dymanic stretches
Circuit
Run 1+ miles
followed by 2 x
16kgs KB Thruster 10 L/R
24kgs Clean 10 L/R
1 min skipping
10 assisted pull ups
Stretches
Comments: Ran away from my house at decent pace for 5 mins, then ran back, set up the circuit and went through it twice for total time of 21:13. Felt very tired during it, spent half the day carrying vending machines about and didn't get eating. Going to have a BIG dinner to make up those 2500 cals I need!!!
Mobility, dymanic stretches
Circuit
Run 1+ miles
followed by 2 x
16kgs KB Thruster 10 L/R
24kgs Clean 10 L/R
1 min skipping
10 assisted pull ups
Stretches
Comments: Ran away from my house at decent pace for 5 mins, then ran back, set up the circuit and went through it twice for total time of 21:13. Felt very tired during it, spent half the day carrying vending machines about and didn't get eating. Going to have a BIG dinner to make up those 2500 cals I need!!!
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