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 Post subject: Fair to middling
PostPosted: Tue Sep 11, 2018 8:06 pm 
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40 in a week, where does the time go??

10/09

1. yoga - 60 minute practice, mostly pranayama with some really deep moments of peacefulness and some continued buzzing energy stuff going on. Although my practice has shifted to a yoga based one, the cycles and phenomena still fit the Therevadan maps pretty well. 99% sure an arising and passing type event kicked off last week. Like having low level dose of MDMA mixed with just enough acid to make you see things a little different.


2. Gym session:

A1: DB Push press - 2 x 18kg x 3 x 12 with 40 secs rest, (down from 45 last week)
A2: One arm sumo DL - 36kg x 2 x 12
B1: DB Row - 30kg x 3 x 12/40 secs r
B2: Goblet Squat - 36kg x 3 x 12
C1: pause push up - bw x 3 x 12/40 secs r
C2: Back extension - 3 x 12
D1: farmers walks - 2x50kg x 45 secs/40 secs r
D2: wall ball - 14lbs x 12


3. evening yoga, more pranayama, playing with exhale times but no retention


11/09

1. yoga - same as yesterday, with a 3 minute external breath hold thrown in. Felt very good. I'm sure there is better language to describe this but I'll keep it basic.

2. early evening jog with the boy - 2 miles in 24 mins. It's good for him and forces me to go slow - right in MAF intensities which is ideal for an easy day

3. evening yoga, more pranayama

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 Post subject: Re: Fair to middling
PostPosted: Wed Sep 12, 2018 6:12 pm 
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12/09

1. yoga, same as Monday but with a weird experience during the retention. May have been on the verge of fainting which is neither an aim nor desirable but I set up so it would be a safe event if that ever did occur. The subsequent meditation was fucking deep.

2. gym

A1: Split Squat - 2x20kg x 3 x 10/40 secs r
A2: chins - 3 x 10
B1: GH Raise (assisted) - 3 x 10/40 secs r
B2; weighted dips - 16kg x 3 x 10
C1: KB FSQ - 2 x 20kg x 3 x 10/40 secs r
C2: TRX rows - 3 x 10
D1: Prowler push - 40kg x 40 metres
D2: rope pull x 45 secs

HR tipped at 179.... hard!

3. evening yoga....

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 Post subject: Re: Fair to middling
PostPosted: Mon Oct 01, 2018 8:10 pm 
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I'm shite at updating.... Anyway, 4 weeks of lung busting met-con stuff is about as much as I can stomach, so moving onto something more sustainable for the Autumn period. Going for dead simple 3 day a week, whole body hypertrophy stuff with low intensity cardio and mobility to supplement them. No goals in this regard at the moment, I'm ramping up the internal stuff so just ticking over is fine for a while.

01/10

1. meditation - 45 mins

2. mobility

3. Leg press - 150kg x 2 x 15

4. RDL - 70kg x 1 x 15

5. calf raise - 2 x 15

6. Hammer strength chest press - 40kg x 2 x 15

7. Hammer strength row - 110kg x 2 x 15

8. Seated DB Press - 22kg x 2 x 15

9. EZ curl - 1 x 15

10. CG floor press - 50kg x 1 x 15

evening: some static stretching and another 15 mins meditation

Using Haycock's HST format, so today was an easy break in. I'll do 3 workouts in the 12-15 rep range, last one should be pushing it a bit.

Diet was:

1. green smoothie with BCAA's and nut butter

2. puy lentil salad with some bean curd

3. mackerel and pasta thing. I ate pasta and didn't explode. I feel like HH Mark Sisson may have lied to me.

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 Post subject: Re: Fair to middling
PostPosted: Sun Oct 14, 2018 5:59 pm 
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Coincidence or something else, I've not yet hit my stride in my 40's. I've just had a promotion at work but it means I need to stop my side line work, which in the short term means I'm poorer and hence means my big bucks gym membership has to go. I will probably find a less posh one in the new year, but for now, I'm going to do bodyweight stuff with my TRX and parallettes.


My initial goal is to work up to doing an L-sit, transitioning into a tuck planche and then a handstand on the bars. It's a big ask but I do enjoy it. I also want to just start moving better and feeling happy again. The two are hugely interlinked ime.


Can't be bothered writing last week's work up, so logging starts tomorrow. I'm also going to use this as an opportunity to continue to deepen the yoga and meditation stuff. After 12 years of practice I should really get a cert and start to teach this but I'm too lazy and really I think the whole commercial angle flies in the face of the proper meaning of it.

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 Post subject: Re: Fair to middling
PostPosted: Mon Oct 15, 2018 6:07 am 
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15/10

1. yoga - 60 mins, (mostly pranayama)

2. intu flow am level 4 - 12 mins

3. skills practice x 3 rounds:
a) handstand against wall (just starting to find sweet spot) x 15 secs
b) N-Sit x 12 secs
c) tuck planchet x 12 secs
d) back bridge x 12 secs

4. animal flow movements - 1 round only, may sit better at end of workout actually

5. 3 rounds of:
a) atomic push ups x 12
b) TRX chins from seated position x 12
c) suspended lunge x 15/15

6. 3 rounds of:
a) prisoner squats x 20
b) frog press x 10
c) W pulls x 10

7. core work x 3 rounds - hollow position front and back x 20 secs

8. stretches

9. ice bath

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 Post subject: Re: Fair to middling
PostPosted: Tue Oct 16, 2018 5:55 pm 
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16/10

1. yoga - 1 hour

2. lunchtime session - mobility warm up

3. 2 rounds with 16kg KB of:

-TGU x 5/5
-Figure 8's x 10/10
-Goblet squat x 10
-clean and press x 10/10
-OA swing x 10/10
-Clean and front squat x 10/10
-OA Snatch x 10/10

3. back bridge over ball - 30 secs

each round took about 10 mins to complete, about 2 mins rest in between.

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 Post subject: Re: Fair to middling
PostPosted: Wed Oct 17, 2018 7:03 am 
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17/10

1. yoga - 60 mins

2. intu flow - level 5, am

3. skills - 3 rounds of:
a) handstand against wall
b) N Sit
c) Tuck planchet
d) back bridge

4. animal flow - once through

5. 3 rounds:
a) dips x 10
b) one arm row x 10
c) pistol off box x 6/6

6. 3 rounds:
a) Clock press x 8
b) IYT x 6
c) B-Squat x 20

7. 3 rounds:
a) curls x 10
b) skull crushers x 10

8. ice bath


not quite got the conditioning portion of this right yet. Think I might just plug in a template based on Maxwell's bw 300 there instead, or switch between strength focused stuff and endurance

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 Post subject: Re: Fair to middling
PostPosted: Mon Oct 22, 2018 10:13 am 
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18/10

1. yoga - 60 mins


19/10

1. yoga - 60 mins

2. mobility warm up

3. 3 rounds of skills:
a) Handstand
b) N-sit (straightening out legs now)
c) Tuck planchet
d) back bridge

4. 7 rounds of:
a) Assisted pistols x 5/5
b) Ring dips x 5
c) typewriter chin ups x 5
d) ab roll-outs (slow) x 5

5. jump rope x a bit

20/10

1. yoga - 30 mins

2. mobility warm up

3. jump rope x 5 mins or so

4. 3 rounds of:
a) suspended lunge x 15/15
b) atomic push ups x 15
c) bw rows x 15
d) hamstring curl x 15
e) bw curls x 15
f) skull crushers x 15
g) reverse crunch x 15

21/10

1. yoga - 30 mins

2. mobility warm up

3. skills practice x 3 rounds:
a) handstand
b) N sit
c) tuck planche
d) tuck lever

4. 5 rounds of:
a) Box jumps with step down x 10
b) half moon push ups x 10
c) atomic rows x 10/10
d) one leg glute raise off bench x 10/10
e) mountain climbers x 10/10

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 Post subject: Re: Fair to middling
PostPosted: Sat Oct 27, 2018 9:22 am 
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took a few days leave and also came down with a cold (they always go together) but back at it today

27/10

1. meditation - 30 mins

2. Maxwell's daily dozen

3. bodyweight bastard 300 - did my own variant of Maxwell's classic template

A1: T-push ups x 3 x 10
A2: TRX chins x 3 x 10 (tucked knees, feet against a wall due to constraints of room)
B1: BW Squats x 3 x 20
B2: Bicycle crunch x 3 x 20
C1: Pull throughs x 3 x 10
C2: TRX rows x 3 x 10
D1: Cossacks x 3 x 20
D2: Leg raises x 3 x 10
E1: Mountain climbers x 3 x 20
E2: push up/squat thrust combo x 3 x 10

finished with some bird dogs and glute bridges for the posterior chain. No time for static hold practice today.

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 Post subject: Re: Fair to middling
PostPosted: Tue Oct 30, 2018 6:21 pm 
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28/10

yoga only and a bit of a walk


29/10

1. yoga - 60 mins

2. Maxwell daily dozen

3. 3 rounds of skills:
a) L-sit
b) handstand
c) tuck planche
d) back bridge

4. modified bw 300:

A1: dips to N-sit x 5 x 6
A2: Neutral grip chins x 5 x 6
B1: Split squats x 3 x 10
B2: Ab wheel x 3 x 10
C1: Blast strap push ups x 3 x 10
C2: Reverse flys x 3 x 10
D1: OH Lateral lunges x 3 x 10 (each leg)
D2: Reverse crunch x 3 x 10
E1: Man makers x 3 x 10
E2: Jumping lunges x 3 x 10


30/10

1. yoga - 40 mins

2. Mobility routine - 12 mins

3. jump rope - 8 x 1 min/1 min rest

HRV showed slightly elevated sympathetic so did an easy workout. Felt good

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 Post subject: Re: Fair to middling
PostPosted: Fri Nov 02, 2018 8:23 am 
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31/10

1. Yoga - 1 hour

2. More mobility in evening


01/11

1. Yoga - 1 hour

2. Maxwell daily dozen

3. Skills practice x 3 rounds:
a) l-sit
b) tuck planche
c) handstand
d) back bridge

4. 300 inspired routine
A1: pike press ups x 10,5,5,5,5
A2: reverse grip chins x same
B1: assisted pistol x 3 x 10/10
B2: Swiss ball crunch x 3 x 10
C1: trx fly x 3 x 10
C2: lmh row x 3 x 10
D1: dragon twists x 3 x 10/10
D2: pikes x 3 x 10
E1: man makers x 3 x 10
E2: step throughs x 3 x 10


02/11

1. Yoga - 45 mins

2. Maxwell daily dozen

3. 4 rounds of 45 secs on/15 secs rest
a) jump rope
b) Power bag side cleans
c) kb swings
d) slam ball

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 Post subject: Re: Fair to middling
PostPosted: Sat Nov 03, 2018 2:33 pm 
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03/11

1. yoga - 20 mins

2. intu flow

3. TRX workout:
A1) Hindu push ups on bars x 5 x 10
A2) TRX rows x 5 x 15
A3) BW Squats x 5 x 20

B1) TRX curls x 4 x 8
B2) skull crushers x 4 x 8

C1) Reverse flys x 4 x 12
C2) N-Sits x 4 x 10 secs

everything done nice and smoothly, making everything a breathing exercise.

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 Post subject: Re: Fair to middling
PostPosted: Mon Nov 05, 2018 12:36 am 
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I really like what you're doing!

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 Post subject: Re: Fair to middling
PostPosted: Sat Nov 17, 2018 8:44 am 
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thanks! It feels quite good, nice change of pace from what I have been up to. Been a bit shit with logging though recently. No point in back filling so I'll start again from this morning....


17/11

1. yoga - 60 mins

2. skills practice x 3 rounds:
-Lsit into tuck planche
-Headstand into handstand
-back bridge

3. 4 rounds of:
a: dips x 10
b: assisted TRX chins x 12
c: airborne lunge x 12/12

4. 4 rounds of:
a: pike press up x 8
b: bw rows x 15
c: Cossacks x 20

5. 3 rounds of:
a: Table top x 12
b: dead bugs x 12
c: Bird dogs x 12

6. ice bath

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 Post subject: Re: Fair to middling
PostPosted: Mon Nov 19, 2018 6:13 pm 
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19/11

1. yoga - 1 hour

2. Maxwell daily dozen

3. L-sit and tuck planche practice

4. 4 rounds of:
a) chin ups x 8
b) Pull through push ups x 10
c) Split squats x 12 (4 count eccentric)
d) IYT raises x 12
e) suspended push ups x 10
f) face the wall squats x 20
g) one leg bridges x 10/10
h) ab rollout x 10
i) side planks x 10/10


harder than it looked if you do everything properly....

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 Post subject: Re: Fair to middling
PostPosted: Fri Nov 23, 2018 4:37 pm 
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20/11

1. yoga - 1 hour

2. cardio workout on treadmill, incline @ 3

3 mins @ 4 mph
4 x 90 secs @ 4 mph/90 secs @ 6 mph
4 x 60 secs @ 4 mph/60 secs @ 8 mph
4 x 30 secs @ 4 mph/30 secs @ 10 mph
3 mins @ 4 mph

21/11

1. yoga - 45 mins

2. maxwell daily dozen

3. 3 rounds of:
a) L-sit
b) tuck planche
c) handstand

4. 4 rounds with a 20kg weighted vest:
a) chins x 5
b) dips x 7
c) face the wall squats x 15
d) TRX rows x 12
e) push ups on bars x 10
f) reverse lunges x 12/12
g) swiss ball hamstring curl x 15
h) roll downs x 10
i) bird dogs x 16

22/11

1. yoga - 30 mins

2. joint mobility - 10 mins

3. treadmill walk, recovery level effort, 20 mins

4. static stretching


23/11

1. yoga - 20 mins

2. maxwell daily dozen

3. Maxwell's 3x3 workout:
a) trx slow motion row to failure
b) push ups on bars to failure
c) slow motion squat to failure

this wasn't proper failure to be honest, more the point where form got a bit shit. Not bad for a quick-hit but not as convinced as I am by some of his other bodyweight stuff.

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 Post subject: Re: Fair to middling
PostPosted: Sat Nov 24, 2018 11:54 am 
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24/11

1. yoga -1 hour

2. Maxwell daily dozen

3. skills - 3 rounds
a) handstand
b) L sit
c) plancheā€¦. sort of. I'm extending my legs slowly but my body is roughly at an incline push up position

4. 300 inspired thing:

A1) Sliding push ups x 3 x 10
A2) assisted TRX chins x 3 x 10
B1) airborne lunge x 3 x 10/10
B2) bicycle crunch x 3 x 10/10
C1) Iranian push ups x 3 x 10
C2) TRX row x 3 x 10
D1) Archers x 3 x 10/10
D2) Leg raises x 3 x 10
E1) Man-makers x 2 x 15
E2) mountain climbers x 2 x 15/15


stretch, ice bath & done.

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 Post subject: Re: Fair to middling
PostPosted: Mon Nov 26, 2018 6:13 pm 
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26/11

1. yoga - 60 mins

2. Maxwell Daily Dozen

3. skills practice - handstands, L-sits, airborne push up thing

4. 300....

A1: Incline push up 3 x 10
A2: chins 3 x 10
B1: Suspended lunge 3 x 10/10 (started out as pistols but these were hurting my knee)
B2: Ab wheel 3 x 10
C1: Hindu push ups 3 x 10
C2: Bw row 3 x 10
D1: Cossacks 3 x 10/10
D2: stability ball crunch 3 x 10
E1: burpee chins 3 x 6 (squat - jump back - push up - squat thrust - stand up - chin up)
E2: step throughs 3 x 12


I'll stick to pistols from a low box until heel mobility allows a proper version

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 Post subject: Re: Fair to middling
PostPosted: Tue Nov 27, 2018 8:28 pm 
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27/11

1. yoga - 90 mins

2. mobility warm up

3. rower - 8 mins warm up, then 8 x 30 secs hard, 90 secs easy, 8 mins cool down

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 Post subject: Re: Fair to middling
PostPosted: Thu Nov 29, 2018 9:13 am 
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28/11

1. yoga - 90 mins

2. Maxwell daily dozen

3. 4 rounds of:

a: pull ups x 6
b: dips x 8
c: split squats x 12/12
d: TRX rows x 12
e: pull through push ups x 10
f: squats x 20
g: knee raises from dip position x 10
h: hyperextensions x 15

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 Post subject: Re: Fair to middling
PostPosted: Fri Nov 30, 2018 8:47 pm 
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30/11

1. Yoga - 90 mins

2. Maxwell daily dozen

3. 3 rounds:
A) chin ups x 8
B) dips x 10
C) assisted pistols x 12/12

4. 3 rounds:
A) bw rows x 10
B) archer push ups x 8
C) dragon twists x 20

5. 3 rounds:
A) ab rolls x 10
B) bird dogs x 10
C) glute bridges x 10

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 Post subject: Re: Fair to middling
PostPosted: Sun Dec 02, 2018 9:06 pm 
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01/12

1. Yoga

2. Mobility then an incline walk

3.

Run 1200 m
Chins x 21
Dips x 21
Ball slams x 21
Run 800 m
Chins x 15
Dips x 15
Ball slam x 15
Run 400 m
Chins x 9
Dips x 9
Ball slam x 9

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 Post subject: Re: Fair to middling
PostPosted: Mon Dec 03, 2018 2:54 pm 
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02/12

some easy yoga only


03/12

1. yoga - 45 mins


2. Maxwell daily dozen

3. skills - 4 rounds of L-sit into planche and handstands

4. 3 rounds of:
a: dips x 12
b: assisted TRX chins x 15
c: reverse lunges x 20/20

5. 3 rounds of:
a: pike presses x 10
b: TRX rows (straight leg) x 12
c: face the wall squats x 20

6. 3 rounds of:
a: TRX curls x 12
b: Skull crushers x 10
c: one legged calf raise x 12/12

7. 3 rounds of:
a: One leg bridge x 12/12
b: McGill crunch x 12/12
c: supermans x 12

8. ice bath

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 Post subject: Re: Fair to middling
PostPosted: Wed Dec 05, 2018 6:30 pm 
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05/12

1. Pranayama

2. Intu flow

3. 4 rounds of:
A) Hindu push ups on bars x 10
B) trx rows x 15
C) Hindu squats x 20
D) skull crushers x 10
E) reverse fly x 12
F) Jumping lunges x 20
G) bear crawls

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 Post subject: Re: Fair to middling
PostPosted: Fri Dec 07, 2018 5:39 pm 
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Not much yesterday

07/12


1. Yoga - 90 mins

2. 5 rounds of:

A) dips x 12
B) chins x 8
C) shrimp squat x 20/20
D) t push ups x 10
E) trx rows x 12
F) prisoner squats x 20
G) n-sit x 15 secs
H) hollow position x 15 secs

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