2017 an' all that
Moderator: Dux
2017 an' all that
I'll keep this brief. Immediate goals for Jan through to mid Feb:
1. lose some bodyfat
2. get the shoulder better
3. increase cardiovascular conditioning
Methods I'll employ:
1. No S diet with usual WFR emphasis
2. mobility or yoga everyday (using Sonnon's intuflow initially plus a yoga class once a week)
3. 3 brief HIT style machine workouts to maintain muscle mass and avoid movement that hurts the shoulder, followed by some conditioning. Regards that, I will mix stuff up a bit but my go to will be the extended GXP cardio protocol. It isn't perfect but nor is life.
02/01
1. meditation
2. short mobility session drawn from intuflow level 4
3. upper body workout... break in week, getting used to the weights
-Hammer Incline chest press - 70kg x 16, 80kg x 8
-Hammer Low Row - 90kg x 16, 110kg x 9
-Hammer shoulder press - 60kg x 11, 8kg x 6, (didn't like these at all... use DB's next time or do lat raises)
-chins - bw x 9, 5
-Chest press - 60 x 9, 70 x 5
-Preacher curl -20kg x 16, 25kg x 10
Bars and machine weights not included. Slow negative on each movement.
4. 4 mile walk in the hills with 18kg of screaming banshee in the backpack. She does not like being carried :(
5. evening mobility flow
6. evening meditation
1. lose some bodyfat
2. get the shoulder better
3. increase cardiovascular conditioning
Methods I'll employ:
1. No S diet with usual WFR emphasis
2. mobility or yoga everyday (using Sonnon's intuflow initially plus a yoga class once a week)
3. 3 brief HIT style machine workouts to maintain muscle mass and avoid movement that hurts the shoulder, followed by some conditioning. Regards that, I will mix stuff up a bit but my go to will be the extended GXP cardio protocol. It isn't perfect but nor is life.
02/01
1. meditation
2. short mobility session drawn from intuflow level 4
3. upper body workout... break in week, getting used to the weights
-Hammer Incline chest press - 70kg x 16, 80kg x 8
-Hammer Low Row - 90kg x 16, 110kg x 9
-Hammer shoulder press - 60kg x 11, 8kg x 6, (didn't like these at all... use DB's next time or do lat raises)
-chins - bw x 9, 5
-Chest press - 60 x 9, 70 x 5
-Preacher curl -20kg x 16, 25kg x 10
Bars and machine weights not included. Slow negative on each movement.
4. 4 mile walk in the hills with 18kg of screaming banshee in the backpack. She does not like being carried :(
5. evening mobility flow
6. evening meditation
Don't try too hard, don't not try too hard
Re: 2017 an' all that
03/01 easy day
1. meditation
2. intu flow AM level 4
3. walk - 30 mins
4. intu flow PM level 4
1. meditation
2. intu flow AM level 4
3. walk - 30 mins
4. intu flow PM level 4
Last edited by odin on Wed Jan 04, 2017 7:14 am, edited 1 time in total.
Don't try too hard, don't not try too hard
Re: 2017 an' all that
It would be MEGA (if you catch my drift) cool if someone shared that. :-"odin wrote:03/01 easy day
1. meditation
2. intu flow AM level 4
3. walk - 30 mins
Re: 2017 an' all that
04/01
1. meditation
2. intu flow level 4 AM session
3. Lower body workout
-Hammer leg press - 180 x 20, 200 x 14, 210 x 10
-Hammer RDL - 90 x 15, 100 x 10
-V Squat machine - 90kg x 15 (5 sec negative)
-Lying leg curl - 30kg x 11
-calf raise - 90kg x 20 (2 sec pause at top)
-ab circuit
4. conditioning circuit - 3 rounds
prowler push 65kg x 3
sled drag 65kg x 3
the path we have is small - 10m or so, which means dragging it back or switching the handles is the only viable option. This was tough though.
1. meditation
2. intu flow level 4 AM session
3. Lower body workout
-Hammer leg press - 180 x 20, 200 x 14, 210 x 10
-Hammer RDL - 90 x 15, 100 x 10
-V Squat machine - 90kg x 15 (5 sec negative)
-Lying leg curl - 30kg x 11
-calf raise - 90kg x 20 (2 sec pause at top)
-ab circuit
4. conditioning circuit - 3 rounds
prowler push 65kg x 3
sled drag 65kg x 3
the path we have is small - 10m or so, which means dragging it back or switching the handles is the only viable option. This was tough though.
Don't try too hard, don't not try too hard
Re: 2017 an' all that
for some reason I haven't been able to post on here. Try again...
2x2x2 template....
02/02
1. meditation
2. intu flow level 5 AM
3. Front Squat - 65, 75, 85kg x 5, 95kg x 3, 105kg x 2, 65kg x 3 x 5
4. CG Incline Bench - 65, 75, 85kg x 5, 95kg x 2, 65kg x 3 x 10
5. accessory circuit:
-back extensions - 3 x 15
-push ups -- 3 x 12
-HLR - 3 x 10
also supersetted chins, face pulls and curls throughout plus correctives but it becomes a cluster fuck logging all that.
conditioning tomorrow
2x2x2 template....
02/02
1. meditation
2. intu flow level 5 AM
3. Front Squat - 65, 75, 85kg x 5, 95kg x 3, 105kg x 2, 65kg x 3 x 5
4. CG Incline Bench - 65, 75, 85kg x 5, 95kg x 2, 65kg x 3 x 10
5. accessory circuit:
-back extensions - 3 x 15
-push ups -- 3 x 12
-HLR - 3 x 10
also supersetted chins, face pulls and curls throughout plus correctives but it becomes a cluster fuck logging all that.
conditioning tomorrow
Don't try too hard, don't not try too hard
Re: 2017 an' all that
03/02
1. meditation
2. intu flow level 5
3. conditioning:
A: prowler push and rope pull - 40kg x 50m, 50kg x 40m, 60kg x 30m. 70kg x 20m, 80kg x 10m
B: Prowler high push and backward drag - 80kg x 3 x 30m
C: farmers walks - 40kg per hand x 3 x 40m
D: TGU - 20kg x 3 each side
took about an hour
1. meditation
2. intu flow level 5
3. conditioning:
A: prowler push and rope pull - 40kg x 50m, 50kg x 40m, 60kg x 30m. 70kg x 20m, 80kg x 10m
B: Prowler high push and backward drag - 80kg x 3 x 30m
C: farmers walks - 40kg per hand x 3 x 40m
D: TGU - 20kg x 3 each side
took about an hour
Don't try too hard, don't not try too hard
Re: 2017 an' all that
06/02
1. meditation
2. mobility
3. workout:
A1: press - 40, 45, 50kg x 5, 55kg x 5, 60kg x 3, 40kg x 3 x 10
A2: chins - sets of 6 superset throughout above
B1: Neutral grip DB press - 28kg x 5 x 10
B2: Hammer low row - 110kg x 5 x 10
C1: pushdowns - 2 x 15
C2: curls - 2 x 15
C3: face pulls - 2 x 15
bleary eyed today from an unexpected drinking session yesterday...
1. meditation
2. mobility
3. workout:
A1: press - 40, 45, 50kg x 5, 55kg x 5, 60kg x 3, 40kg x 3 x 10
A2: chins - sets of 6 superset throughout above
B1: Neutral grip DB press - 28kg x 5 x 10
B2: Hammer low row - 110kg x 5 x 10
C1: pushdowns - 2 x 15
C2: curls - 2 x 15
C3: face pulls - 2 x 15
bleary eyed today from an unexpected drinking session yesterday...
Don't try too hard, don't not try too hard
Re: 2017 an' all that
07/02
1. meditation
2. intu flow level 5 am
3. conditioning:
5 rounds:
Prowler push - 65kg x 30m
Backwards drag - same
Farmers walks - 40kg weight on each bar x 60m
5 rounds:
wall ball x 10
KB Swings - 24kg x 20
then 5 rounds of 30 sec hard intervals on stairclimber with 60 secs recovery
Hard. Not necessarily sustainable.
1. meditation
2. intu flow level 5 am
3. conditioning:
5 rounds:
Prowler push - 65kg x 30m
Backwards drag - same
Farmers walks - 40kg weight on each bar x 60m
5 rounds:
wall ball x 10
KB Swings - 24kg x 20
then 5 rounds of 30 sec hard intervals on stairclimber with 60 secs recovery
Hard. Not necessarily sustainable.
Don't try too hard, don't not try too hard
Re: 2017 an' all that
08/02
1. meditation
2. foundation basic 22 min series
1. meditation
2. foundation basic 22 min series
Don't try too hard, don't not try too hard