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
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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!
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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....
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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
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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
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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
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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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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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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.
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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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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
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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
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Re: Fair to middling

Post by odin » Mon Jun 24, 2019 12:31 pm

4 days a week met con was good for a few weeks but it’s hard work and I was burning myself out.

24/06

1. Meditation - 90 mins

2. Warm up:
-ground based mobility work - 5 mins
Cat/camel
Bird dogs
Thoracic mobility
Hip mobility
Hovers
Mckenzie push up
I-w-t
Bridge
Dead bugs

-sandbag get ups x 5/5

-suitcase walks, zercher carries, waiter walks

2. 6 rounds of:
Oacpp - 28kg x 3/3
Chins - bw x 3
March in place

3. 7 rounds of:
2h swings - 28kg x 10
Explosive side to side push up - 5/5
Sandbag zercher squat - 35kg x 10
Side step over bench

4. 3 rounds of:
Med ball slam - 9kg x 10
Ab wheel x 6

Done
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Re: Fair to middling

Post by odin » Wed Jun 26, 2019 12:01 pm

25/06

1. Meditation - 1 hr
2. Walk - 1 hr

26/06

1. Meditation - 1 hr

2. Warm up - lower body mobility then a graded 10 min jog

3. 8 x 30 secs @ 15, incline 8, 30 sec rest

4. Core circuit
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Re: Fair to middling

Post by odin » Fri Jun 28, 2019 12:05 pm

27/06

1. Meditation - 1 hr

2. Mobility - 10 mins


28/06

Slept in...

Warm up:
Ground based mobility/stability
H2H kB drills with 16kg
Swings - 16, 18, 20kg x 15

5 rounds:
Chins x 6
Dips x 8
Goblet squats - 32kg x 10

8 rounds:
2h swings - 28kg x 10
Mountain climbers x 20

3 rounds:
Uneven farmers walks (28/32)
Bear crawls
Wall ball 9kg x 10
Sandbag zercher carries
Bear crawls
Uneven farmers walks


Painfully hard work
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Re: Fair to middling

Post by odin » Mon Jul 01, 2019 9:52 am

29/06

1. meditation - 1 hour

2. mobility

3. treadmill run - 30 minutes, keeping hr under 140 bpm

30/06

1. meditation - 1 hour

2. mobility - 10 mins


01/07

1. meditation - 1 hour

2. mobility - 10 mins

3. sandbag get ups - 25kg x 5/5

4a: 2H swings - 16, 18, 20kg x 15

4b: push ups x 3 x 10

5. 5 rounds:

a: OACPP - 28kg x 3/3
b: explosive chins x 3
c: KB Fsq - 28kg x 6/6

6. 8 rounds:

a: 2h swings - 28kg x 10
b: med ball slams - 9kg x 10

7. 3 rounds:

a: offset farmers walks
b: bear crawls
c: bear hug sandbag carries, (50kg)
d: bear crawls
e: offset farmers walks


hard workout to kick the week off...
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Re: Fair to middling

Post by odin » Tue Jul 02, 2019 4:22 pm

02/07

1. meditation - 35 mins

2. quick mobility

3. bird dogs, planks, glute bridges and other stability movements

4. 3 rounds of:
a: halo's x 5/5
b: Prying goblet squat x 5
c: 1L RDL x 5/5
d: batwings x 5/5
e. offset push ups x 5/5
f: knee to elbow planks x 5/5

5. TGU's - 16kg x 3/3, 28kg x 3/3

6. 3 rounds of:
a: OA swing - 16kg x 15/15
b: trx face pulls x 15
c: stair climbs



Easy and quick session today just aimed at getting moving
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Re: Fair to middling

Post by odin » Wed Jul 03, 2019 8:38 pm

03/07

1. Meditation - 60 mins

2. Mobility flow

3. Warm up - 10 mins ground based stuff, face the wall squats, band walks and trx rows

4. 5 rounds:
A: 2h swings -28kg x 10
B: gym Jones push ups x 5

5. 5 rounds:
A: chins x 5
B: goblet squat - 40kg x 5
C: Tgu - 32kg x 1/1

6. 5 rounds:
A: 2h swings - 32kg x 10
B: ring push up with kte x 5

7. Farmers walks with 48&40kg
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Re: Fair to middling

Post by odin » Fri Jul 05, 2019 4:01 pm

04/07

1. Meditation - 40 mins

2. Mobility

3. Treadmill run, fartlek style


05/07

1. Meditation

2. Mobility

3. Ground based warm up stuff

4. 3 rounds with 16, 18, 20 kg
A: halos x 5/5
B: prying goblet squats x 5
C: 1l Rdl x 5/5
D: kneeling press x 5/5

5. 2h swings - 20kg x 3 x 15

6. 3 rounds:
A: dips x 10
B: chins x 10
C: sandbag walking lunge x 25 m
D: ab wheel x 8

7a: 2h swings - 28kg x 15-10-5
7b: sandbag get ups x 1-2-3 l/r

8. Carries medley
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Re: Fair to middling

Post by odin » Mon Jul 08, 2019 9:08 pm

08/07

1. Meditation - 1 hour

2. Ground based mobility/stability/activation

3. 2 rounds of:
Trx squats x 20
Trx push ups x 10
Trx rows x 15
Band good mornings x 15
Pallof press x 10/10

4. 5 rounds:

Db curl and press - 17.5kg x 8
Goblet squat - 32kg x 10
Assisted chin - x 8
Sandbag rotational clean - 25kg x 10

5. 7 rounds:
2h kB swing - 28kg x 10
Med ball slam - 9kg x 10

6. Farmers walk - 1 long trip with 28&32
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Re: Fair to middling

Post by odin » Thu Jul 11, 2019 5:29 pm

09/07

1. meditation - 1 hour

2. easy jog/walk on treadmill - 40 mins

3. some core work


10/07

1. meditation - 1 hour

2. 3 rounds:

-OH squat x 15
-Push ups on bars x 15
-trx rows x 15
-SB back extensions x 15
-sb crunch x 15

3. incline treadmill sprints - warm up for 8 mins, then 10 x 20 secs hard, 40 secs rest

4. hang off bar and some band stretching


11/07

1. meditation - 90mins

2. walk
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Re: Fair to middling

Post by odin » Sat Jul 13, 2019 8:15 pm

12/07

1. Meditation- 1 hour

2. Ground based mobility/stability

3. 3 rounds of:
Trx oh squats x 20
Trx rows x 15
Ring push ups x 10
2h swings - 16kg x 20
Knee ups x 10

3. Oacp - 28kg x 3 x 1,2,3

4. 21-15-9 reps of:
Ring dips
Chin ups
2h swings @ 28kg

5. Farmers walks - 40&48kg bells
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Re: Fair to middling

Post by odin » Mon Jul 15, 2019 6:44 am

14/07

40 minute run with the boy on his bike... he’s too fast now for this to be enjoyable

15/07

1. Meditation- 60 mins

2. Mobility - 5 mins

3. Animal crawls - 5 mins

4. 10 mins of handstands, tuck lever and l sits

5. 20 mins with weighted vest of:
Chins x 3
Ring push ups x 5
Face the wall squats x 8

6. 2 sets of face pulls and flys
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Re: Fair to middling

Post by odin » Wed Jul 17, 2019 4:31 pm

16/07

1. meditation

2. treadmill incline intervals - 10 x 20 secs/40 secs rest after an appropriate warm up


17/07

1. meditation

2. animal crawls - 5 mins

3. handstands, L-sit into planche and tuck levers - 10 mins

4. 5 rounds of:
pull ups x 5
push ups x 15
squats x 26

1st 3 rounds had 10 kg vest

5. ab rollouts and hip thrusters - 2 sets
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Re: Fair to middling

Post by odin » Fri Jul 19, 2019 5:59 am

19/07

1. meditation

2. animal crawls - 5 mins

3. skills - handstand, tuck lever, l-sit to planche - 10 mins

4. for time, with 10kg vest:
chins x 26
inc push ups on bars x 51
FTW squats x 51

5. trx curls and skull crushers - 3 sets


the main work is based on the simplefit website. Saw it ages ago, overlooked it then recently realised that you can make anything work with enough effort. I don't want to be thinking up new workouts each evening.
Don't try too hard, don't not try too hard

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