The three marks

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odin
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The three marks

Post by odin » Sun Sep 06, 2015 1:00 pm

Not been able to login for a good long while, hence lack of training log updates. Still on with herniated disc rehabilitation, comprising 3 full body weights sessions focusing on single leg work and db stuff, and 2-3 low intensity cardio sessions. Mobility and stretching daily, want to fit some climbing and outdoor stuff in over the autumn.


04.09

A1: DB Press - 42kg Db's x 8,8,7,7
A2: Chins - bw+12kg x 6,6,6,6
B1: Split squat (rear leg elevated) - 36kg DB's x 4 x 8/8
B2: RKC planks - 4 x 25 secs
C1: Good morning - 60kg x 3 x 8
C2: Deadbugs - 3 x 8/8
D1: EZ curl - 3 sets of 8
D2: Upright row - 3 sets of 8
D3: calf raise - 3 sets of 8


05.09

1. 25 mins incline treadmill, HR 130-140bpm
2. stretch
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Re: The three marks

Post by odin » Wed Sep 09, 2015 5:04 am

05.09

25 min incline treadmill

07.09

A1: Inc DB Press - 40kg db's x 10,10,8,6
A2: DB Row - 40kg x 10,10,9,8 L/R
B1: Reverse Lunge - 40kg DB's x 10,10,10,9
B2: McGill crunch - 4 x 10/10
C1: RDL - 95kg x 10,9,8 reps
C2: side plank - 3 x 25 secs
D1: hammer curls - 3 sets
D2: side lateral raise - 3 sets
D3: calf raise - 3 sets

08.09

30 min easy jog
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Re: The three marks

Post by Yorkie » Fri Oct 16, 2015 4:54 pm

How are you getting on with the rehab stuff ? I'm now 8 weeks post surgery so just starting back to training.

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Re: The three marks

Post by odin » Mon Oct 26, 2015 12:13 pm

still getting pains in my hip, sometimes quite bad and I think it stems from a tight QL. Training is OK though, just working around it and getting my head around the fact I'm getting fucking old! Have taken up yoga again actually, just once a week for now and it seems to alleviate things a bit.

Gonna start logging actually... Moving to an upper/lower split. Totally removing anything that inflames the injury and staying in 6-20 rep range....


26.10 - upper

1. Inc DB Press - 36kg x 10, 10, 8, 7
2. Flat DB flys - 16kg's x 12,12,10
3. chins - bw x 8,7,6,5
4. chest supported row - 30kg x 3 x 10
5. High incline DB press - 24kg x 12, 10, 7
6. side laterals - 6kg x 2 x 12, (almost superslow)
7. Hammer curls - 14kg's x 10,9,7
8. push ups - 15,12,9
9. pushdowns - 2 sets of 20

feel the burn brah
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Re: The three marks

Post by odin » Tue Oct 27, 2015 8:24 pm

full mobility routine for about 20 mins then a 3 mile walk with da kids... Off work this week so just taking it easy
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Re: The three marks

Post by odin » Wed Oct 28, 2015 12:06 pm

28/10 - lower

mobility work

1. Rear foot elevated split squat - 2x38kg db's x 3 x 8/8
2. Single leg glute bridge off box - bw x 3 x 10/10
3. Single leg press - 70kg x 3 x 12/12
4. leg extension - drop set comprising about 17 reps
5. seated calf raise - 40kg x 3 x 15
6.core circuit x 2: stir the pots, deadbugs, mcgill crunch and side plank
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Re: The three marks

Post by odin » Fri Oct 30, 2015 5:02 pm

29.10

35 min jog, easy pace.
Mobility, 10 mins
stretching in evening


30.10 upper

1. DB press - 36kg x 10,10,10,8
2. Inc flys - 16kg's x 3 x 12
3. chins - bw x 9,7,6,5
4. T-bar row, upper grip - 30kg x 3 x 10
5. Standing DB press - 20kg x 10,8,7
6. db shrugs - 34kg x 2 x 12
7. DB curls - 14kg x 3 x 8
8. skull crushers - 3 x 8


Problem with upper/lower is that your shoulders are trashed by the time you get to them. I have done 15+ reps with 22kg db's in recent weeks when fresher, so there is a big drop off in performance there.
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Re: The three marks

Post by odin » Tue Aug 30, 2016 5:50 am

30th August

5.30 am:
meditation

joint mobility routine

3 rounds of:

halos - 16kgx 10
prying goblet squats - 16kg x 5
Kneeling press - 16kg x 5/5
TGU - 16kg x 1/1
OA swings - 16kg x 10/10



Training tonight. I'm short on time for about 6 weeks so mini-workouts and bodyweight stuff need to be religiously applied.
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Re: The three marks

Post by odin » Tue Aug 30, 2016 8:31 pm

evening time - Bench press

warm up with squat/walkout/downdog/mountain climber/walkout sequence, then 3 sets of face pulls

1: Bench - 60,80 x 5, 90kg x 3 x 5, 65kg x 15,12,8 reps

2A: seated db press - 24kg db's x 10, 9, 8, 8, 9 reps
2B: chest supported row - 60kg x 10,10,10,8,8 reps
3A: EZ curls - 35kg x 3 x 15
3B: pushdowns - 3 x 12

4: conditioning - 5 rounds of complex with 30kg BB
bent over rows x 6
RDL x 6
hang clean x 6
FSQ x 6
Push press x 6
BAck Squat x 6


running with IF at the moment.
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Re: The three marks

Post by odin » Wed Aug 31, 2016 6:08 am

31/08 - easy conditioning

5.15 am

meditation 30 mins


mobility/activation routine

3 rounds of:
halos x 5/5
prying goblet squat x 5
kneeling press x 5/5
TGU x 1/1
OA swing x 10/10

4 rounds of:
OA swing x 10/10
OAC&PP x 10/10
OA Sn x 10/10

(16kg KB used for all movements)

1.5 mile easy jog

stretch


HR 120-140 ish throughout


As I can only afford 2 strength sessions a week at the gym I'm going to favour some KB conditioning on my other days. 2 easy session like the above and one harder one sounds like a decent goal.
Don't try too hard, don't not try too hard

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Re: The three marks

Post by chi » Wed Aug 31, 2016 7:54 am

*wrong thread, sorry
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

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Re: The three marks

Post by odin » Thu Sep 01, 2016 6:32 am

01/09 - lower

1. meditation

warm up with mobility/activation exercises,then

1 round with 16kg
halo's x 5/5
prying goblet squat x 5
kneeling press x 5/5
TGU x 1/1
OA swing x 10/10

3 rounds with 32kg
prying goblet squat x 5
2H swings x 10
push ups x 5


1: Front squat - 60, 80kg x 5, 90kg x 3 x 5, 60kg x 3 x 10 (superset with chins)
2a: RDL - 80kg x 3 x 10
2b: Reverse lunge - 26kg's x 3 x 10/10
3: Leg press - 160kg x 12 reps

this was harder than it looks on paper
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Re: The three marks

Post by odin » Fri Sep 02, 2016 5:25 am

02/09

early start today so just meditation, mobility and stretching routine

Back was tweaked a little yesterday, which I attribute to doing complexes then swings then squats on consecutive days. I'll remember that and try and limit the amount of work I do in that regard. Low intensity cardio and bodyweight circuits may have been the better option before a lower body strength day
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Re: The three marks

Post by odin » Sat Sep 03, 2016 12:58 pm

03/09 - upper

meditation and joint mobility in morning


at gym....

15 mins of:
A1: weighted dips - 15kg
A2: weighted chins - 10kg

15 mins of:
B1: seated DB press - 22kg DB's
B2: seated hammer curls - 16kg db's

lost count both times so no idea of reps. Finished with face pulls.
Don't try too hard, don't not try too hard

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Re: The three marks

Post by odin » Mon Sep 05, 2016 6:22 am

04/09

meditation
10 min stretching routine
family bike ride


05/09

meditaton
mobility/stability routine

hill sprints - 80m x 8 repeats

finished with 10 hindu push ups & 20 hindu squats then some stretching
Don't try too hard, don't not try too hard

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Re: The three marks

Post by odin » Mon Sep 05, 2016 10:29 am

sudden brain wave... I have some parallettes at home so will make a L-Sit into handstand on them a goal. Did this in my yoga days but they're a few years back now. I can GTG this in between other stuff and it will give me something to do.
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Re: The three marks

Post by odin » Tue Sep 06, 2016 6:37 am

06/09 - strength (ish)

meditation

mobility/stability then a KB warm up of:
halos x 5/5
Pryng goblet squat x 5
1L RDL x 5/5
kneeling press x 5/5
TGU x 1/1
Windmill x 3/3
OA swings x 3 x 10/10


A1: dips - bw, 10, 15, 20, 20 kg x 5, bw x 12
A2: chins - bw, 10, 15, 10, 10 x 5, assisted x 12
A3: GH raise - bw x 6 x 5
B: split squats - 24kg KB's x 5 x 10/10
Don't try too hard, don't not try too hard

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Re: The three marks

Post by odin » Wed Sep 07, 2016 5:10 am

07/09

1. meditation

2. yoga for men sequence - 20 mins... was ok actually. I'm also going to revisit YRG over next week or so to see what I think a few years on...
Don't try too hard, don't not try too hard

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Re: The three marks

Post by odin » Thu Sep 08, 2016 5:19 pm

08/09

1. meditation

2. mobility/stability then a KB warm up of:
halos
1L RDL
prying goblet squat
kneeling press
TGU
OA swings

3A: OA C+FSQ+PP - 24kg KB x 3 x (2,3,5) L/R
3B: Ring pull ups - bw x 3 x (2,3,5)

4A: OA Swing - 24kg x 5 x 10/10
4B: Perfect push ups x 5 x 10

5: weighted walking medley of OH walks, farmers walks and zercher walking lunges
Don't try too hard, don't not try too hard

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Re: The three marks

Post by Bobby » Thu Sep 08, 2016 6:54 pm

odin wrote:08/09

1. meditation

2. mobility/stability then a KB warm up of:
halos
1L RDL
prying goblet squat
kneeling press
TGU
OA swings

3A: OA C+FSQ+PP - 24kg KB x 3 x (2,3,5) L/R
3B: Ring pull ups - bw x 3 x (2,3,5)

4A: OA Swing - 24kg x 5 x 10/10
4B: Perfect push ups x 5 x 10

5: weighted walking medley of OH walks, farmers walks and zercher walking lunges
Nice one!
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"being a pussy".

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odin
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Re: The three marks

Post by odin » Fri Sep 09, 2016 3:22 am

cheers! 'm just grabbing workouts where I can this week


this morning at 3 am before flight to Germany

meditation

yoga for men sequence

nothing now until monday....
Don't try too hard, don't not try too hard

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Re: The three marks

Post by Mickey O'neil » Mon Sep 19, 2016 1:45 pm

Yes, that looks like a pretty sweet workout, odin! I hope you're doing well!

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odin
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Re: The three marks

Post by odin » Tue Nov 29, 2016 7:02 am

Another busy time ahead, so I'll make 2 minutes a day to log the pointless shit I'm doing. Have a shoulder issue at the moment, plus my gym is closed for a refurb so it's maffetone and remedial KB stuff.

28/11

1. meditation

2. mobility routine

3. easy 30 minute jog, nose breathing all the time

4. stretch


29/11

1. meditation

2. joint mobility routine (15 minutes)

3. 2H Swings - 32kg x 3 x (5,10,15,20)

4. windmills - 16kg x 2 x 5/5

5. stretch


2H swings feel ok and windmills seem to stabilise the affected joint quite nicely. Push ups, floor presses and rows all hurt it.
Don't try too hard, don't not try too hard

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Re: The three marks

Post by odin » Wed Nov 30, 2016 10:00 pm

30/11

1. meditation

2. joint mobility routine

3. hill sprints x 8 x 60m

4. river swimming
Don't try too hard, don't not try too hard

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Re: The three marks

Post by odin » Fri Dec 02, 2016 5:21 pm

01/12

1. meditation

2. joint mobility routine

3. 3 rounds of:

2H Swings - 32kg x 5,10,15,20
Slow push ups x 2,4,6,8

4. windmills - 16kg x 5/5

5. stretch


02/12

1. meditation

2. joint mobility


tired now... Shoulder feeling better though.
Don't try too hard, don't not try too hard

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