IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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 Post subject: Re: 30 Something
PostPosted: Sat Mar 03, 2018 7:52 am 
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02/03

1. yoga, 30 mins

2. workout with the boy - 3 rounds of:
-suspended push ups x 15
-bw rows x 15
-tri layouts x 15
-bw curls x 15
-suspended split squats x 15/15
-hip bridge x 15
-reverse crunch x 15

beers after. Perfect post workout drink.

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 Post subject: Re: 30 Something
PostPosted: Sun Apr 15, 2018 10:08 am 
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I've had a change of heart during the last IGX bardo. There are elements of running that I enjoy, but I don't have a passion for it and frankly I don't need to do anything I don't love. Plus it seems to be an activity that has made me look and move in a way that screams out middle aged middle manager middle class twat. So I'm going back to light weight high rep bodybuilding and yoga. This is what has always made me feel best, look best and provide most enjoyment. Training starts tomorrow.

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 Post subject: Re: 30 Something
PostPosted: Mon May 07, 2018 10:55 am 
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try and resurrect this then.... A broad over view of my stuff; start most days with some yoga. Usually the 5 Tibetans, followed by some kriyas and then some pranayama finishing off with some meditation. This takes around 45-50 mins with pranayama being the main chunk. I then hit the gym, currently following along the Scott Abel HGS workouts. I like these because they are low impact, varied and fun. If one workout is a total grind then you don't need to worry because you wont be repeating it. Results are ok but you don't get big impacts in 3 weeks.

Today is a bank holiday so an abbreviated routine:

yoga was some joint mobility followed by breath of fire, kapalbhati and then the power breathing and retention, culminated with brief meditation.

Training was done at home with the boy:

A1: Atomic push ups - 5 x 15
A2: TRX rows - 5 x 15
A3: TRX split squats - 5 x 15/15

B1: TRX curls - 4 x 10
B2: TRX face pulls - 4 x 10

C1: tricep dips - 4 x 20
C2: butterfly kicks - 4 x 20 (4-count)

cold shower, then off to play footy in the garden.

diet is this:
1. green smoothie with protein
2. salmon salad
3. some bbq halloumi and aubergine

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 Post subject: Re: 30 Something
PostPosted: Tue May 08, 2018 4:58 pm 
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08/05

morning yoga, comprising 5 Tibetans plus some kriyas, breath of fire, kapalbhati, spinal breathing then power breaths with retention. Meditation to finish.

training:

A1: alt pulldowns - 5 x 8
A2: Alt skull crushers - 5 x 6
A3: Leg extensions - 5 x 20

B1: Cable lat raise - 4 x 15
B2: One arm Sott curl - 4 x 5/5

C1: FLat KB Press - 4 x 15
C2: HLR - 4 x 12

D: 15 min stair climber

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 Post subject: Re: 30 Something
PostPosted: Wed May 09, 2018 7:21 pm 
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09/05

morning yoga was near identical to yesterday. Breath retention was accompanied by some buzzing sensations up the spine which were pretty cool.

training was in 2 sessions:

6.00 am:

A1: Inc DB Press - 5 x 6
A2: Reverse flys - 5 x 7
A3: DB Squats - 5 x 15

B1: CG Pulldown - 4 x 12
B2: One arm curls - 4 x 15/15

C1: French press - 4 x 12
C2: stability ball crunches - 4 x 12


noon:
25 mins easy cardio on bike, rower and treadmill. HR kept under 135. This is really just basic tick-over type stuff.

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 Post subject: Re: 30 Something
PostPosted: Thu May 10, 2018 5:36 pm 
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10/05

Yoga was same. Long retention of 3 mins plus on last one. It’s not a competition though

Training:

A1 shoulder press - 5 x 8-12
A2 db sumo squat - 5 x 15
A3 cable crossovers - 5 x 15

B1 db rows - 4 x 5/5
B2 hammer curl - 4 x 5/5

C1 rope extensions - 4 x 15
C2 McGill crunches - 4 x 20

Stretch and done.... swole brah

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 Post subject: Re: 30 Something
PostPosted: Fri May 11, 2018 6:44 am 
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11/05

yoga; a mate came over last night and we had a few ales (disco forklift is good) and then I ate some shit which was still sitting heavy this morning, so no nauli or stomach churning kriyas. Also a bit tired for the 5 Tibetans so went with some repetition back bends and twists followed by the usual pranayama routine. The retentions were shorter too but you can't push the limit every day.

training:

A1: DB shrugs - 5 x 8
A2: Single leg press - 5 x 8
A3: DB flys - 5 x 8

B1: KB Rows - 4 x 15
B2: tricep dips - 4 x 20

C1: DB hammer curls - 4 x 15
C2: wood-chops - 4 x 20

D: incline walk on treadmill - 15 mins

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 Post subject: Re: 30 Something
PostPosted: Fri May 18, 2018 6:19 am 
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12 & 13/05

abbreviated yoga only, then some games with the kids and a bike ride

14/05

yoga - standard practice... spinal breath becoming smoother

training:

A1: Leg extensions - 5 x 12
A2: DB Alt raise - 5 x 8-12

B1: One arm preacher curl - 4 x 12
B2: One arm pushdown - 4 x 15

C1: cable crossover - 4 x 20
C2: straight arm pulldown - 4 x 15
C3: woodchops - 4 x 20

D: 15 min incline treadmill

15/05

yoga as normal

A1: Tric pushdown - 5 x 12
A2: Safety bar squat - 5 x 20
A3: Seated side lateral - 5 x 15

B1: Alt DB curl - 4 x 7
B2: close grip pulldown - 4 x 12

C1: High Inc DB press - 4 x 15
C2: McGill crunch - 4 x 20

D: sub max VO2 ramp up on watt bike

16/05

yoga as normal... long retention times

A1: DB incline press - 5 x 7
A2: DB Squats - 5 x 6
A3: Seated shoulder press - 5 x 10

B1: seated row - 4 x 20
B2: DB skull crusher - 4 x 20

C1: DB concentration curl - 4 x 15
C2: face pulls - 4 x 20

D: 15 mins incline treadmill

17/05

yoga as normal

A1: ONe arm DB Row - 5 x 15-20
A2: ONe arm tri extension - 5 x 7

B1: DB Bench - 4 x 6
B2: BW Bulgarian split squat - 4 x 20

C1: Cable rear delt pulls - 4 x 20
C2: One arm zottman curls - 4 x 12


18/05

yoga as normal....

A1: One arm cable bent lateral - 5 x 15
A2: One arm preacher curls - 5 x 15

B1: alt DB lunges - 4 x 5/5
B2: pulldowns to front - 4 x 12

C1: DB flys - 4 x 15
C2: one arm tri kickbacks - 4 x 15
C3: McGill crunch - 4 x 20

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 Post subject: Re: 30 Something
PostPosted: Sun Jun 03, 2018 8:28 am 
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not done very well at logging, but some reflections on the past 6 weeks training as I take a week's leave;

yoga; the current regime is working really very well. I've increased the kapalbhati to 3 rounds and now do both nadi shodhana and spinal breathing before the power breaths and the effect is fucking awesome. Retention times are affected quite a lot by what I've eaten the day before I notice. Current things to work on here is adding in a small session at the end of the day and just refining my diet a bit more.

Training: I trained 25 times in May, which is great adherence and a sign that I am enjoying it and the intensity and volume is just right. No injuries to report although I feel I need the week off now, which is fine. It's basically an aesthetics program so difficult to quantify results. My year of running had essentially meant I'd let myself go and I will note that progress is slower than what it would have been 5 or 10 years ago! I again need to focus on diet a bit more in this area. I also want to slow down the pace of workouts a bit - my HR has been spiking up to 160 + at times during this and it doesn't really need to.

Also need to work on sleep.... averaging less than 7 hours so I just need to get my ass in bed earlier.

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 Post subject: Re: 30 Something
PostPosted: Mon Jun 11, 2018 6:20 am 
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good week away. Lots of sport with the boy, which is actually getting quite good now. Plus an 'interval session' which comprised 8 x 50m races up a hill against the rest of the family. Gave me an idea for future training endeavours.

11/06

yoga: 5 Tibetans plus some spinal flexion, nauli, extended pranayama routine and brief meditation. Felt good.

then to the gym:

A1: Hammer machine shrugs - 5 x 7
A2: Single leg leg press - 5 x 8,7,6,5,5 with ascending weight each time
A3: single arm hammer curl - 5 x 7

B1: Flat db flys - 4 x 15,15,12,12
B2: Tricep extensions - 4 x 15

C1: CG pulldowns - 4 x 12
C2: swiss ball crunches - 4 x 12

D: rotator cuff movements - 2 sets of external rotation and face pulls

E: stretch routine

ice bath afterwards....

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 Post subject: Re: 30 Something
PostPosted: Sun Jul 01, 2018 2:10 pm 
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pushed up the HGS sessions to 6 x per week over past few weeks, which is too much. I've also noticed a loss of aerobic fitness and a bit of fat gain from losing the cardio so I'm gonna move to a more balanced approach from this week.

Yoga still going very well, but I'd like to add a small 10 min or so session in the evening too.

Today though was all about hangover management. Was puking in the street (classy shit) at midnight but some pranayama and an ice bath have sorted me right out. I don't get pissed like that regularly but I'm still giving serious consideration to total abstinence.

Training wise, I have really enjoyed Scott Abel's stuff but it can be complex to set up. I'm giving some thought to returning to a more typical training program. Either total body or an upper/lower split. I'll decide today after reviewing my old logs.

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 Post subject: Re: 30 Something
PostPosted: Mon Jul 02, 2018 6:06 am 
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after some deliberation I'm gonna run Defranco's original washed up meathead template, as it describes me perfectly. This is the original article from his site, not the BLABA program.


02/07

1. yoga, 50 mins

2. mobility warm up

3. Floor press - 60kg x 10, 80kg x 8, 90kg x 8

4. Inc DB press - 26 kg's x 18, 14 reps

5a: Hammer row - 4 sets of 12-15, weight waved

5b: Face pulls - as above

6. DB Shrugs - 3 sets of 12, weight waved

7. Alt DB curls - 4 sets of 8-12

8. Prowler push and rope pull - 60kg x 3 sets of 3 trips each

9. ice bath....

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 Post subject: Re: 30 Something
PostPosted: Wed Jul 04, 2018 5:56 pm 
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03/074

1. yoga, 60 mins then ice bath

2. cardio and extra work:

a: 30 mins on Watt bike with some 20 sec hard efforts thrown in
b: side laterals - 3 x 20 reps
c: hammer curls - 3 x 20 reps
d: stretching - 5 mins


04/07

1. yoga - 50 mins

2. mobility warm up

3. TBDL - 80, 110, 120, 130kg x 5, superset with chins

4. split squats - 2x26kg x 4 x 10/10

5. Leg curls - 4 sets of 8-10 superset with glute bridges

6. ab circuit x 3 reps

7. ice bath

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 Post subject: Re: 30 Something
PostPosted: Fri Jul 06, 2018 6:53 am 
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05/07

1. yoga - 1 hour

2. stationary bike - 30 mins, HR up to 150 ish then tapered off

3. easy circuit of pre-hab type exercises


06/07

1. yoga - 50 mins

2. mobility warm up

3. Flat DB presses - 30kg's x 15, 12, 8 reps

4a: chins - bw x 9, 8, 8, 7

4b: face pulls - 4 x 15

5. Seated db presses - 20kg db's x 12, 24kg's x 8,8, 20kg's x 9

6a: hammer curl - 14kg's x 3 x 9

6b: V grip pushdowns - 3 sets of 12

7. conditioning - 3 rounds of:

prowler push, 4 trips
farmers walks, 4 trips
rope pull, 30 secs

8. ice bath

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 Post subject: Re: 30 Something
PostPosted: Sun Jul 08, 2018 11:33 am 
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08/07

1. yoga - 45 mins

2. cardio - quick session on watt bike - 10 min easy, 8 x 20 secs hard, 10 secs easy, 5 mins easy. Massive quad pump

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