2017 an' all that

[odin]

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

[odin]

03/01 easy day

1. meditation

2. intu flow AM level 4

3. walk - 30 mins

4. intu flow PM level 4

[SubClaw]

03/01 easy day

1. meditation

2. intu flow AM level 4

3. walk - 30 mins

It would be MEGA (if you catch my drift) cool if someone shared that. :-"

[odin]

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.

[odin]

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

[odin]

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

[odin]

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...

[odin]

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.

[odin]

08/02

1. meditation

2. foundation basic 22 min series