Fair to middling

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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odin
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Re: Fair to middling

Post by odin » Thu Apr 04, 2019 12:16 pm

03/04

1. meditation- 65 mins

2. 5 Tibetan rites

3. quick kettlebell circuit with 16kg:
-halo's
-round the body passes
-figure 8's
-reverse lunge pass through
-One legged rdl
-kneeling press
-TGU

then 2 mins of:
-oapp
-oa swing
-oa Snatch

4. GTG chins and handstands throughout the day



04/04

1. meditation - 65 mins

2. 5 Tibetan rites

3. once through the following:

a: split squats x 15/15
b: ring dips x 8
c: hollow position chins x 8
d: face the wall squats x 20
e: ring flys x 8
f: TRX underarm rows x 10
g: archers squats x 20
h: decline push ups x 10
i: face pulls x 10
j: bear dogs x 10
k: leg raises x 20
l: glute bridges x 20

everything done deliberately with pauses at top position and slow negatives

3 rounds of that would make a hard workout
Don't try too hard, don't not try too hard

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odin
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Re: Fair to middling

Post by odin » Fri Apr 12, 2019 12:59 pm

08/04

1. meditation - 65 mins

2. intu flow

3. 3 rounds:

a ring dips x 6-8
b chin ups x 6-8
c airborne lunge x 10/10
d ring push ups x 10
e underarm rows x 10
f FTW squats x 20
g skull crushers x 8
h face pulls x 10
I bicycle crunch x 20
j one leg glute bridge x 12/12


09/04

1. meditation - 30 mins

2. intu flow

3. walk


10/04

1. meditation - 90 mins

2. intu flow

3. animal crawls

4. 5 rounds of:

a ring dips x 6-8
b chins x 6-8
c box jumps x 10
d half moon push ups x 10
e suspended rows x 8
f walking lunge x 40
g bench dips x 15
h reverse flys x 12
I Hindu squats x 25
j ab rollout x 10
k hip thruster off bench x 12

11/04

1. meditation - 70 mins

2. intu flow

3. handstand and planche practice on parallettes - 15 mins

4. animal crawls

5. jump rope - 10 x 30 secs on/30 secs off


12/04

1. meditation - 75 mins

2. intu flow

3. handstand and planche practice

4. 15 mins density with 10KG vest:

a chins
b dips
c split squats

5. 15 mins density, no vest

a rows
b ring push ups
c squats

painful!
Don't try too hard, don't not try too hard

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odin
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Re: Fair to middling

Post by odin » Mon Apr 15, 2019 4:58 pm

13/04

1. meditation - 30 mins

2. intu flow

3. with a 16kg kettlebell:

halo's x 10
round body pass x 10
figure 8 x 10/10
figure 8 lunge x 10/10
1L RDL x 10/10
Goblet squat x 10

3. 2 rounds of 2 mins on/1 min rest of:

-OACJk
-OA Sn
-OA Sw

4. GTG chins and handstands throughout day


15/04

1. meditation - 70 mins

2. intu flow

3. 5 rounds with 10kg vest:

a: chinsx 5-6
b: dips x 6-8
c: front foot elevated split squat x 12-15
d: bear crawl

4. 4 rounds, no vest
a: TRX rows x 12
b: decline push up x 12
c: Hannibal squats x 20
d: A-frame crawls

5. 4 rounds
a: TRX curls x 10
b: dips on straight bar x 15
c: cossack lunge x 20
d: scorpion crawl


nice format....
Don't try too hard, don't not try too hard

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odin
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Re: Fair to middling

Post by odin » Fri May 10, 2019 10:07 pm

08/05

1. Meditation- 60 mins

2. Joint mobility

3. Animal crawls - 5 mins

4. Handstands, back lever and planche practice - 10 mins

5. Animal crawls - 5 sets of 90 sec continuous effort, 90 sec rest


09/05

1. Meditation - 60 mins

2. Side to side push up with vest - 3 x 6-8 (superset with squats)

3. Dips with vest - 3 x 8-10 (superset with lunges)

4. Split squat with vest - 3 x 10/10 (superset with iyt)

5. Explosive chins - 3 x 3 (superset with bird dogs)

6. Back bridge - 2 x 20 secs

7. L sit - 2 x 20 secs

Finished with 50 swings
Don't try too hard, don't not try too hard

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odin
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Re: Fair to middling

Post by odin » Sat May 11, 2019 7:54 pm

10/05

1. Meditation - 60 mins

2. Primal move type shit... 5 mins

3. Hill sprints x 8

4. Stretch

Beautiful morning, I should get out more
Don't try too hard, don't not try too hard

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odin
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Re: Fair to middling

Post by odin » Mon May 13, 2019 6:37 am

11/05

1. Yoga - 20 mins

Then went home, took the kids to the park I used to play in and practiced muscle ups on a bar, actually got a few.

Missed a day somewhere, it was 12th yesterday thinking about it


13/05

1. Yoga - 60 mins

2. Handstands, back lever and planches- 15 mins

3. Chins with 10kg vest - 3 x 6 superset with squats x 12

4. Pike presses with vest - 3 x 8 superset with Cossack x 16

5. Jump squats - 3 x 6 superset with reverse flys 3 x 10

6. N sit dips - 3 x 6 superset with trx curls 3 x 10

7. Back bridge - 2 x 20 secs

8. N sit - 2 x 12 secs
Don't try too hard, don't not try too hard

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odin
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Re: Fair to middling

Post by odin » Thu May 23, 2019 9:32 am

been away since last tuesday as it became apparent my father was in his final days. Spent the week changing him, chatting shit and going for walks while he slept. Was a strangely beautiful week but a sad way for an incredibly intelligent, dignified and consistently gentle man to exit life. Tentatively getting back into it today. Seems mundane to log this kind of shit really but its got a therapeutic quality to it too.


Going to try and run Scott Abel's Met template until August holidays.

23/05

1. meditation - 35 mins

2. Mobility warm up - 15 minutes

3. 3 rounds of:
A: ring dips x 9,8,6
B: close grip chins x 8,7,6
C: Knees to chest from hang x 8,8,8
D: TRX curls x 8,8,8

4. 3 rounds of:
A: Ring push ups x 10,9,9
B: underarm rows x 10,10,9
C: Reverse crunches x 15,15,12
D: KB crush curls - 16kg x 8,8,8

5. 3 rounds of:
A: Ring flys x 8,8,8
B: TRX assisted pull up x 10,10,10
C: Walkout planks x whatever
D: TRX one arm lay-away curls x 6,6,6 each side

6. stretch - 5 mins


Other habits I'm pushing - walking (total steps), further reduction of meat and alcohol. Try and get a second meditation session in the evening. Rather than say 'no' to these, I find if I actively buy in substitutes then they naturally reduce over time. I've never been an alcoholic but all of my siblings definitely are and it's something I'd like to never inflict on myself or my family.
Don't try too hard, don't not try too hard

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odin
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Re: Fair to middling

Post by odin » Fri May 24, 2019 9:49 am

24/05

1. meditation - 35 mins

2. Maxwell's daily dozen

3. mobility warm up - 10 mins

4. 3 rounds of:
A: Romanian Split squat - 10g vest + 16kg KB x 10,10,10 L&R
B: TRX hamstring curls x 15,15,15
C: TRX reverse flys x 12,12,12
D: close grip push up - 10kg vest x 12,12,10

5. 3 rounds of:
A: Goblet squat - 32kg KB x 12,10,8 (3 count in bottom position)
B: 1L RDL - 16kg KB x 15,12,10
C: Pike press up x 10,10,10
D: TRX skull crushers x 12,12,10

6. 3 rounds of:
A: Cossack lunge - 10kg vest + 16kg KB x 30,30,24
B: Bird dogs x 20,20,20
C: TRX I raise x 12,12,10
D: tricep dips on bar x 12,12,12

that was surprisingly tough and took just under an hour, including warm up. I've pushed the rep ranges higher than Scott Abel's original template, partly because I'm an old fucker now and party because I only have bodyweight, KB's and bands to work with. I think I'll probably rotate exercises quite frequently. I'm not aiming to refine the movements but to maintain an overall conditioning and mild hypertrophy effect.
Don't try too hard, don't not try too hard

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odin
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Re: Fair to middling

Post by odin » Mon May 27, 2019 12:30 pm

just a lot of walking over the weekend.

27/05

1. meditation

2. mobility - 10 mins

3. 3 rounds:
A: weighted chins - 10kg vest x 8,7,6
B: weighted dips - 10kg vest x 10,10,8
C: ab rollouts x 12, 12, 12
D: stair hops x 24

4. 3 rounds:
A: KB Rows - 32kg x 8,8,8 L/R
B: spiderman pushups x 12,12,10
C: TRX atomic pike x 12,12,12
D: One leg calf raise - 16kg kb x 12,12,12

5. 3 rounds:
A: Rows off bars - bw x 12,12,12
B: Archer push ups x 12,12,12
C: pallof press/chopper hybrid x 12,12,12 each side
D: calf raises - 32kg x 25,25,25

6. stretch


walk later.... some of these exercise choices need refining, but the overall effect is what I'm after, high paced, hard effort. It's not a forever after template but will do me until the summer.
Don't try too hard, don't not try too hard

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odin
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Re: Fair to middling

Post by odin » Tue May 28, 2019 11:35 am

26/05

1. meditation - 40 mins

2. joint mobility warm up

3. 10 mins of skills - handstand, back lever, l-sit to planche, bridge

4. 3 rounds:
A: Feet elevated pike press up - bw x 10,10,10
B: TRX hamstring curls x 15,15,15
C: KB concentration curl - 16kg x 15,15,15 (hold in goblet squat position)
D: feet elevated dips on bars x 15,15,15

5. 3 rounds:
A: TRX reverse fly x 12,12,12
B: KB RDL - 32kg x 15,15,15
C: hollow position CG push up on ball - 12,12,12
D: TRX curls x 15,15,12

6. 3 rounds:
A: OA Press - 16kg x 10,10,10 L/R
B: One leg hip bridge x 15,15,15 L/R
C: TRX skull crushers x 15,15,12
D: Band hammer curls x 15,15,15

exercise selection was a bit weird for this workout. It lacked any 'killer' movements. Like an accessory workout really.
Don't try too hard, don't not try too hard

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odin
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Re: Fair to middling

Post by odin » Thu May 30, 2019 7:55 am

29/05

5 hours of yoga and walking

30/05

1. yoga - 70 mins

2. mobility warm up - 5 mins

3. 4 rounds:
A: ring dips x 8
B: TRX chins x 10
C: KB crush curls - 16kg x 10
D: Hanging knees to elbows x 10,8,8,8

4. 3 rounds:
A: straight bar dips - 10kg vest x 8,8,8
B: TRX rows - 10kg vest x 10,10,10
C: band hammer curls x 15,12,12
D: reverse crunches x 20,20,20

5. 3 rounds:
A: ring push ups x 12,12,10
B: straight arm Band pulldowns x 12,12,12
C: TRX curls x 12,12,12
D: bicycle crunches x 20,20,20

6. suitcase walks - 32kg x 2 sets
Don't try too hard, don't not try too hard

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odin
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Re: Fair to middling

Post by odin » Fri May 31, 2019 10:57 am

31/05

1. yoga - 65 mins

2. mobility warm up - 5 mins

3. 3 rounds:
A: split squat - 32kg x 10,10,10 L/R
B: OA Swings - 16kg x 15/15 L/R
C: band front raises x 10,10,10
D: CG push ups x 12, 12, 10

4. 3 rounds:
A: bleacher squats - 32kg x 10/10 L/R
B: Band GM's x 15
C: IYT raises x 15
D: band pushdowns x 12

5. 3 rounds:
A: duck walks x 20 yards
B: bird dogs x 20
C: pike push ups x 10
D: TRX skull crushers x 12,12,10
Don't try too hard, don't not try too hard

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