a series of compromises

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odin
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a series of compromises

Post by odin » Mon Jun 24, 2013 5:43 pm

It has become apparent that my new work routine will not allow for the kind of detail-orientated pet-exercise 'routine' that I have gravitated towards in recent years. At first this caused some frustration, but there are opportunities within this. Opportunities to do some fun activities, be sociable and broaden my horizons a bit.

I do have time for a daily mobility routine, but beyond that this is really just gonna be a log of an aimless 30-something trying to stave off middle age and set a semi-decent example to his son.

Past few days training;

21/06

1. meditation & mobility work

2. 4 hours coasteering - fucking awesome.


22/06

1. meditation & mobility

2. cycle to work (10 miles)

3. circuit x 4

-ring push ups x 10
-ring rows x 10
-sandbag cleans x 10
-walking lunges - 2x24kg x 10
-ab rolls x 10

4. bike home


23/06

1. meditation & mobility

2. submission wrestling - 75 mins

did some stand up stuff, then drilled some basic stuff from guard, then had a free-roll for 2 x 5 min rounds. Got a black belt judoka & catch wrestler to train with at work. I may supplement these sessions with a session or 2 at a 'proper' club. Aim to get my boy into something like this over the next couple of years, so want to see how some of the clubs are set up. Got BJJ, judo & freestyle wrestling on the doorstep so will see which one looks best.
Ideally it would be something I could do with him - not literally for about another 15 years or so but you know what I mean...

24/06

1. meditation & mobility

2. walk

feeling creaky after an energetic few days.
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Re: a series of compromises

Post by odin » Tue Jun 25, 2013 11:16 am

25/06

1. meditation & mobility stuff

2. a yoga ish session of:

-sun salutations a&b x 5 each
-flat footed squats x 20
-Dands x 10
-hindu squats x 20
-Iranian push ups x 10
-archer squats x 20
-russian pumps x 10
-glute/ham bridges x 3 x 10
-plank positon x 30 secs
-prone leg raises x 20

3. walk


the main session was a bit pointless actually. I had time to kill so wanted to do something, but with climbing, grappling and work on the rings I have no need for extra bodyweight strength-mobility stuff. Would have been better off going for a run or a swim or something. I want to get away from solitary training sessions in my garage or bedroom for a bit at least.
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Re: a series of compromises

Post by Alfred_E._Neuman » Tue Jun 25, 2013 11:21 am

Opportunities to do some fun activities, be sociable and broaden my horizons a bit.
That's at least as important as a regimented training program, as long as you're still getting your fitness in. I've swung my pendulum too far to the training side of things and it's starting to burn me out. Missing MTB rides with my friends because I don't want to screw up my squat workout the next day. Not going out for a couple drinks with the guys from work. Those things suffer when I put training at the top of my list of things I have to do.
I want to get away from solitary training sessions in my garage or bedroom for a bit at least.
I've been living in my little weight room at home for the last 8 months. I'm as stale as month old bread. Ready to get outside myself.
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Re: a series of compromises

Post by odin » Tue Jun 25, 2013 7:00 pm

yes agreed - there's definitely a time and place for solitary work on fitness for fitness sake, but I often over stress the importance of it and end up not employing it for anything more meaningful.

Looking to get some mtn biking in this month myself actually, been a few years since I've done any so I expect it to hurt...

thanks for reading!
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Re: a series of compromises

Post by odin » Wed Jul 03, 2013 10:54 am

a note to self; don't let enthusiasm to do some new or dormant activity spill into pursuit of stupid conditioning programs. Fitness work is a simple matter, complex endeavours are best left for actual sports or similar activity!

Didn't log last week as I was offline. I wrestled a bit, cycled a bit, did some strength work on the rings and completed a 24 hour mountain challenge that was pretty good.

This week it's gym stuff only, and heading away again as of tomorrow so no more till I get back:

01/07

1. JM & meditation

2. double KB snatch - 2x16kg x 3x5

3. double KB push press - 2x24kg x 3 x 6

4. renegade row - 2x24kg x 3 x 6/6

5. sandbag cleans - worked from 50kg to 80kg in sets of 6

6. walking lunge - 2x24kg x 3 x 12

02/07

1. jm & meditation

2. cycle to work, easy pace

3. some ring dips and other such messings about at work

4. cycle home - including 3 harder intervals

5. foam roll and stretch with a glass of wine.

03/07

1. JM & meditation

2a: 2h swings - 24kg x 5 x 20

2b: planks - 5 x 30 secs

3. KB FSQ - 32kg x 4 x 5/5

4. OAP - 24kg x 4 x 5/5

5. windmills - 24kg x 3 x 3/3

6. stretch



KB's, sandbags and rings are good fun imo. If I can do these 2-3 times a week, continue my bike to work and get some bouldering or similar in then I'll be happy enough.
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Re: a series of compromises

Post by odin » Thu Jul 11, 2013 5:13 am

back to it...

10/07

1. JM & meditation

2. bike to work - recovery pace

3. mobility warm up then KB warm up complex

4. 21-15-9 reps of:

-double KB thruster - 2x24kg
-ring chins

5. bike back home - hard effort
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Re: a series of compromises

Post by odin » Thu Jul 11, 2013 7:32 pm

11/07

1. JM & meditation

2. warm up & mobility work

3. 6 rounds of:

-skin the cats x 3
-HSPU x 3
-standing ab wheel x 3

4. stretch


low energy levels today....
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Re: a series of compromises

Post by odin » Fri Jul 12, 2013 5:25 pm

11/07

1. JM & meditation

2. warm up of face the wall squats, russian pumps and figure 8's

3. 3 rounds of:

-OACPP - 24kg x 5/5
-FSQ - 24kg x 5/5
-Row - 24kg x 5/5

4. 6 rounds of:

-2H Swing - 24kg x 20
-push ups x 10

5. set of crush curls


then did a couple of hours work in the garden, breaking up some concrete with a sledgehammer and shovelling it into rubble bags. Bloody hard graft.
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Re: a series of compromises

Post by odin » Sat Jul 13, 2013 8:51 am

12/07

1. JM & meditation

2. warm up with face the wall squats, russian pumps and table-makers

3. weighted warm up x 3 rounds:

-figure 8's - 24kg x 10/10
-Good morning stretch - 24kg x 10
-goblet squats - 24kg x 10
-2H cast - 15k x 10/10

4. TGU's - 24kg x 5 mins

5. 2H Swings - 24kg x 5 x 20



Got that Churchill quote running around my head about stumbling upon the truth but ignoring it because it's too simple...
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Re: a series of compromises

Post by odin » Mon Jul 15, 2013 8:46 pm

15/07

1. JM & meditation

2. jump rope - 5 mins

3. 3 rounds of:

-double C&PP - 2x24kg x (2-3-5)
-ring chins - bw x (2-3-5)

4. 7 rounds of:

-2H swings - 24kg x 20
-ab layouts x 3

5. evening - 90 mins top roping



double KB stuff is good.
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Re: a series of compromises

Post by zak-zombie » Mon Jul 15, 2013 10:01 pm

odin wrote:15/07

1. JM & meditation

2. jump rope - 5 mins

3. 3 rounds of:

-double C&PP - 2x24kg x (2-3-5)
-ring chins - bw x (2-3-5)

4. 7 rounds of:

-2H swings - 24kg x 20
-ab layouts x 3

5. evening - 90 mins top roping



double KB stuff is good.

Yes the double bell stuff, is good juju, I'm enjoying it as well at the moment.

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Re: a series of compromises

Post by odin » Tue Jul 16, 2013 7:19 pm

do you find recovery ok with BJJ etc?


16/07

1. JM & meditation

2. bike to work, easy pace

3. TGU's - 16kg x 3/3, 24kg x 3/3, 32kg x 3/3

4. Sandbag shouldering - 40kg x 4 x 6/6

5. SB zercher squats - 40kg x 3 x 10

6. loaded carries medley

7. bike home, fast pace
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Re: a series of compromises

Post by zak-zombie » Tue Jul 16, 2013 7:40 pm

odin wrote:do you find recovery ok with BJJ
Fine at the moment, I think with the double bell work its easier to dictate how much work is enough. I'm roughly following a light, heavy, medium, schedule depending on how I feel on the day, I'm worried I'll ruin it by tinkering though haha.

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Re: a series of compromises

Post by odin » Tue Jul 16, 2013 7:44 pm

yeah I'm guilty of doing that for sure... Have just checked your log, some good ideas/workouts there, may steal a few!
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Re: a series of compromises

Post by odin » Thu Jul 18, 2013 7:58 am

17/07

1. JM & meditation

2. warm up x 3 rounds with 24kg:

-figure 8's x 10/10
-good morning stretch x 10
-goblet squat x 10
2H swing x 10

3. Bent press - 24kg x 3/3, 32kg x 3 x 3/3

4. 8 rounds:

-2H swings - 40kg x 10
-push ups x 6

5. crush curls - 24kg x 6
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Re: a series of compromises

Post by Yogalete » Thu Jul 18, 2013 12:47 pm

Nice log. This one prompted me to start logging here again. Similar ideas, different execution. I like it.
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Re: a series of compromises

Post by odin » Thu Jul 18, 2013 7:30 pm

thanks very much - yes I coincidentally read yours this morning actually, made me think I should try and get to a yoga class once a week too!

EDIT: it would have had more in common as the wife & I had planned on starting playing tennis together again on a regular basis. But the local courts are getting re-done so they've been out of bounds all summer. Somewhat typical - first decent summer we've had since 2006, first Wimbledon champion since 1936 and our tennis courts are off-limits. I contemplated paying to join a club but we're living off my wage for the next couple of months so it will have to wait till we're flush again!
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Re: a series of compromises

Post by odin » Sat Jul 20, 2013 7:40 pm

19/07

1. JM & meditation

2. bike ride

3. 3 rounds of:

-DBL C+P - 2x24kg x 5
-ring chins - bw x 5

4. 7 rounds of:

-2H Swing -32kg x 20
-Ring push ups x 5

5. ab rollouts - 2 x 8

6. bike ride


20/07

1. JM & meditation

2. DBL KB Snatch - 2x16kg x 5x5

3. KB FSQ - 2x24kg x 3 x 10

4. Sandbag zercher carries - 3 x 50 feet up to 80kg

5. SC walks - 16,24,32kg x 50 ft
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Re: a series of compromises

Post by odin » Mon Jul 22, 2013 8:26 am

21/07

1. JM & meditation

2. jump rope - 5 mins

3. 3 rounds:

-C+PP - 2x24kg x 2,3,5
-ring chins - bw x 2,3,5

4. 7 rounds:

-dbl swings - 2x24kg x 10
-I-Y layouts - bw x 3

5. bear crawls with weight vest x 50 feet



Should have biked in today but I had 2 hours sleep last night so was fooked. Traps and shoulders are surprisingly sore from the double KB work though. I re-read Pavel's fast tens article, and while I'm not up for doing the program he suggests I think I'll incorporate some of his combo's here and there - dbl snatch and FSQ etc. Just need to clean up the diet ever so slightly again - a bit more protein during the day should make for less eating at night.
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Re: a series of compromises

Post by odin » Mon Jul 22, 2013 6:19 pm

22/07

1. meditation

2. JM


a couple of uncomfortable truths must be faced up; firstly, aesthetics are quite high up in my training priorities. Health comes first, then ability to do my job, then probably how I look. This degree of vanity annoys me, but it is what it is. Secondly, I'm falling short in this objective. Too much booze, (I used to be an all or nothing kind of a chap, but have fallen into that middle aged trap of regular moderation now) too much sub-par food, (polishing off kids food, sandwiches at night to stave off hunger and adding honey into stuff) and not enough strength work. It's time to stop this decline before it starts. From my experiments I know that low-carb works best for me, with enough naturally occuring starch, (potatoes squash etc) to fuel my training. Mega low stuff, (less than 50g) causes me to crash, but keeping under 120 or so works like a charm. May go full on homo and log this.

Not a good week to start actually, as I have 3 lots of visitors this week all expecting to enjoy an ale or two with me. Ah well.
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Re: a series of compromises

Post by Mickey O'neil » Mon Jul 22, 2013 9:21 pm

Nothing wrong with aesthetics. I am very guilty of this as well and don't feel bad about it at all. To me, as long as I am not sacrificing function and ability to do what I want athletically and working around the house and manual jobs then I see nothing wrong with it.

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Re: a series of compromises

Post by odin » Wed Jul 24, 2013 7:42 pm

yeah you're right! well, you've convinced me anyway....


past two days:


23/07

1. meditation

2. JM

3. warm up x 3 rounds with 24kg:

-fig 8's x 10/10
-RDL x 10
-goblet squat x 10
-2H swing x 10
-planks (shoulder tap) x 10

4. Side press - 32kg x 4 x 3

5. 2H swings - 32kg x 150 reps

6. work in the garden digging in some brick borders and digging out some old concrete shit. Quite hard!



24/07

1. meditation & JM

2. bike to work

3. TGU's - worked from 16 through to 32 for 5 mins or so

4. DBL Snatch - 2x24kg x 3 x 5

5. Sandbag shouldering -50kg x 3 x 10

6. walking lunge - 2x24kg x 2 x 50ft

7. bike home


I'm falling into a nice groove of regular, sub-maximal lifting without really having any specific targets at mo. Feels about right though.
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Re: a series of compromises

Post by Alfred_E._Neuman » Wed Jul 24, 2013 7:57 pm

How long is your ride to work?

I try to ride in at least a few times a week over 9 hilly miles each way.
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Re: a series of compromises

Post by odin » Sat Jul 27, 2013 8:55 am

it's about ten miles or so. Pretty flat but with a couple of slight inclines and one short sharp hill that I never noticed until I rode it! I enjoy it, and may increase it over the summer. The hard bit will be keeping it up once it's dark again in the mornings.
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Re: a series of compromises

Post by odin » Sat Jul 27, 2013 8:56 am

25/07

1. jm & meditation

2.jump rope - 5 mins

3. 3 rounds:

-dbl C+P - 2x24kg x 5
-ring chins x 5

4. 8 rounds:

-dbl swings - 2x24kg x 10
-ring push ups x 6

5. ab rolls - 2 x 10



just meditation and Jm yesterday and today.
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