IGX "...overflowing with foulmouthed ignorance."

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 Post subject: Re: Fair to middling
PostPosted: Mon Dec 10, 2018 6:27 pm 
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Not a lot worth noting about the weekend

10/12

1. Yoga - 90 mins

2. Skills x 3 rounds

A) handstands
B) l sit into tuck planche

3. 5 rounds of 30 secs on 30 secs off

A) box jumps
B) slow motion dips
C) wide grip chins
D) airborne lunge l/r
E) hollow position push up
F) slow motion trx row
G) hanging leg raises
H) hip bridge on ball

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 Post subject: Re: Fair to middling
PostPosted: Wed Dec 12, 2018 1:40 pm 
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11/12

1. Yoga - 50 mins

2. Mobility and elements animal walk stuff - 20 mins

3. Inc treadmill walk - 20 mins


12/12

1. Yoga - 90 mins then ice bath

2. Handstand and l-sit into tuck planche x 3

3. 4 rounds of 35 secs on/25 secs rest

A) bench step down (slow eccentric, no contact with floor)
B) slow motion dips (2/4 tempo)
C) slow motion chins, palms facing
D) face the wall half squats
E) pull through on bars
F) trx row, curl position
G) ab wheel
H) one leg glute bridge

4. 8 x 20 secs on, 10 secs rest of burpees done in a controlled manner

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 Post subject: Re: Fair to middling
PostPosted: Sat Dec 15, 2018 8:14 am 
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13/12

1. Yoga - 30 mins

2. Mobility - 10 mins

3. Incline treadmill - 20 mins


14/12

1. Yoga - 90 mins

2. Ice bath

3. 3 rounds of 40 secs on/ 20 secs rest

A) airborne lunge l/r
B) dips
C) chins (neutral grip)
D) Cossacks
E) Hindu push ups
F) trx rows (neutral grip)
G) knee raises from dip position
H) face pulls

4. 8 x 20 secs on/10 secs rest of jump rope

15/12

1. Yoga - 45 mins

2. Mobility

3. Hill sprints x 10

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 Post subject: Re: Fair to middling
PostPosted: Wed Dec 19, 2018 8:17 pm 
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17/12

1. yoga - 90 mins

2. 4 rounds of 30 secs on/30 secs rest
a) Airborne lunge L/R
b) slow motion dips
c) OH grip pullups
d) sideways feet elevated lunge L/R
e) Hollow position push ups
f) TRX row
g) ab wheel - slow motion
h) table top

3. ice bath

18/12

1. yoga - 90 mins

2. treadmill session - easy warm up then 8 x 60 secs hard, 60 secs easy, increasing speed each rep

19/12

1. yoga - 30 mins

2. jump rope - 5 mins

3. 3 rounds of:
a) Step down from bench x 10/10 (start from standing, lower down to a 4 count until heel grazes floor, reverse)
b) dips x 12
c) L-chins x 5
d) face the wall squats x 20
e) archer press on TRX x 10
f) fat man rows x 12
g) ab wheel x 8
h) hamstring curls on ball x 12

3. jump rope x 4 x 90 secs on, 30 secs off


later on did some handstand practice, working on freestanding HSPU.

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 Post subject: Re: Fair to middling
PostPosted: Fri Dec 21, 2018 4:38 pm 
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20/12

1. yoga - 90 mins


21/12

1. yoga - 45 mins

2. jump rope - 5 mins

3. 3 rounds of:

a) pistols x 2-3-5 L/R
b) L-sit dips x 2-3-5
c) wide grip pull ups x 2-3-5

4. 3 rounds of:

a) Flat footed squats x 20
b) Hindu push ups x 10
c) TRX rows x 10

5. skulls crushers and curls to finish

Without trying, this training coupled with some stressors has got me as lean as I've been in around 20 years.

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 Post subject: Re: Fair to middling
PostPosted: Sat Dec 22, 2018 2:22 pm 
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22/12

1. yoga - 45 mins

2. hill sprints - 8 x 20 sec sprints uphill with 90 sec walk back down

3. ice bath

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 Post subject: Re: Fair to middling
PostPosted: Mon Dec 24, 2018 9:51 am 
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Christmas Eve.

1. 'yoga'.... this comprised the following: 5 Tibetan rites as an easy asana practice, followed by uddiyhana bandha, (the 6th rite). Then some easy sitting followed by 6/6 diaphragmatic breathing for 5 or so minutes. Then the 9 bottled wind breath moving into 5 rounds of power breaths with a 2 minute breath hold on the exhale. Finished with breath counting merging into 'just sitting', called various other things depending on your tradition. Good start to the day


2. some handstand and planche practice


3. 4 rounds of:


a) pistols x 6/6

b) dips x 10

c) TRX assisted chins x 12

d) airborne lunge x 8/8

e) Pull through push ups x 12

f) trx rows x 10

g) dynamic L-sits x 8

h) animal crawls


4) ice bath & cold shower

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 Post subject: Re: Fair to middling
PostPosted: Thu Dec 27, 2018 10:18 am 
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nothing on Christmas day then yesterday was derailed by 8 hours at a fire.

27/12

1. yoga - 30 mins

2. full mobility routine - 15 mins

3. 3 rounds of 45 secs/15 secs rest of:

a) slow motion dips
b) slow motion TRX chins
c) pistols L/R
d) slow motion hollow position push up
e) slow motion rows
f) airborne lunge L/R
g) slow motion ab rollout
h) bird dog on hand & feet

4. stretching routine

5. ice bath

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 Post subject: Re: Fair to middling
PostPosted: Sat Dec 29, 2018 1:54 am 
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Training is still looking good!

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 Post subject: Re: Fair to middling
PostPosted: Mon Dec 31, 2018 12:54 pm 
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thanks! So's your sig... the bodyweight stuff just feels really good for a 40 year old. I arrived at this conclusion about 10 years ago but continued to wander about a bit. Easy jogging and occasional hill sprints would round this off I think.

New years eve

1. yoga - 40 mins. I enjoy yoga and it makes me feel good. But I still have a feeling I could make better use of this time.

2. crawling around the house being my daughter's horsie for 10 minutes made a surprisingly good warm up. DVD to follow.

3. straddle planche and handstand practice

4. 3 rounds of:

a) pistols x 5/5
b) dips x 12
c) trx chins x 15
d) shrimp squat x 10/10
e) pull through push ups x 10
f) one arm row x 6/6
g) bicycle crunch x 20

5. 3 rounds of:
a) man-maker burpee things x 10, (controlled squat - jump back - controlled push up - jump forward - explosive squat)
b) mountain climbers x 10
c) step throughs x 10

6. footy with the 8 year old as a cool down

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 Post subject: Re: Fair to middling
PostPosted: Sun Jan 06, 2019 10:57 am 
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Nothing on New Year’s Day, visiting my father on 2nd. FYI cancer is not a fun way to bow out of life. And if I can track down the doc who was tutting and rolling his eyes at an incapacitated oxford graduate like he was stupid I’ll choke the cunt out.

Anyway,


04/01

1. Yoga

2. Jump rope and mobility - 5 mins

3. 3 rounds of:
A) pistols x 6/6
B) wide grip chins x 8
C) slow motion dips x 10
D) walking lunge x 30
E) trx underhand rows x 15
F) incline push ups x 15
G) hanging leg raise x 8

4. Jump rope - 5 mins


05/01

1. Yoga

2. 3 x 3 mins jump rope

3. 4 x 3 mins heavy bag

4. 1 x 3 min powerbag and kettlebell circuit

5. Easy 5 mins on bike to cool down


06/01

1. Yoga

2. 1 minute each of:

A) amosov squat
B) iyt shoulder complex
C) yoga push ups from child pose
D) rolling glute bridges

3. 3 rounds of:

A) chin ups x 5-7
B) dips x 8-10
C) face the wall squats x 20
D) pull ups x 6-8
E) dive bombers x 8-10
F) squats on toes x 25
G) trx rows x 8-12
H) push ups x 8-12
I) stability ball leg curl x 12-15
J) bicycle crunch x 20-30
K) bear dogs x 8-12
L) leg raises x 12-20

Rather than aim for a number I just went until form got a bit tired.

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 Post subject: Re: Fair to middling
PostPosted: Sat Jan 12, 2019 12:08 pm 
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08/01

1. yoga

2. jump rope, 5 mins

3. 3 rounds of:

A) pike press ups x 10
B) OH pull ups x 6
C) airborne lunge x 10/10
D) pull through push ups x 10
E) Underhand rows x 12
F) OH Squats x 20
G) IYT x 12
H) ab wheel x 8
I) bear dogs x 16

4. 3 rounds:
A) trx curls x 10
B) skull crushers x 10
C) one leg calf raise x 15

09/01

1. yoga

2. 4 rounds of 50 secs on/10 secs rest of:

A) jump rope
B) ball slam
C) controlled burpees
D) Powerbag clean and press
E) KB swings

3. walk to cool down

09/01

1. yoga

2. jump rope, 5 mins

3. 3 rounds of 50 secs/10 secs rest of:

A) chins
B) dips
C) pistols L/R
D) atlas push ups
E) Rows
F) walking lunge
G) Reverse flys
H) HLR
I) bird dogs

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 Post subject: Re: Fair to middling
PostPosted: Tue Jan 15, 2019 5:13 pm 
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had the weekend pretty much off visiting family and drinking some ale.

14/01

1. yoga

2. jump rope - 5 mins

3. 3 rounds of:

A) underhand chins x 10
B) dips x 10
C) step downs x 10/10
D) straight leg rows x 10
E) hollow position push up x 10
F) walking lunge x 20/20
G) ab roll outs x 10
H) hamstring curls on ball x 10
I) I-Raises x 10

4. 3 rounds of curls & skull crushers n the TRX


15/01


1. yoga


2. jump rope - 5 mins


3. 4 rounds, each exercise was 40 secs on/20 secs rest

A) Jump squats
B) Mountain climbers
C) Quad hops
D) Step throughs
E) inch worm

4. jump rope - 3 mins

5. stretch & cold shower

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 Post subject: Re: Fair to middling
PostPosted: Sat Jan 19, 2019 2:12 pm 
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14/01


1. Meditation

2. Joint mobility

3. Jump rope – 5 mins

4. 3 rounds of:
a. Chins x 10
b. Dips x 10
c. Step downs x 10/10
d. Bent leg rows x 10
e. Hollow position push ups x 10
f. Walking lunge x 40
g. Reverse flys x 10
h. Hamstring curls x 10
i. Ab wheel x 10
15/01

1. Meditation

2. Joint mobility

3. Jump rope – 5 mins

4. 4 rounds of 40 secs on/20 secs rest:
a. Jump squats
b. Mountain climbers
c. Quad hops
d. Step throughs
e. Walkouts
5. Stretch


16/01

1. Meditation

2. Joint mobility

3. Jump rope – 5 mins

4. 3 rounds of:
a. Hollow position pull ups x 6-8
b. Dive bomber push ups x 10
c. Split squats x 15/15
d. Rows to face x 12
e. TRX flys x 10
f. Cossack squats x 20
g. Trx I-raises x 10
h. Ab roll outs x 8 (slow)
i. Table tops x 10


17/01

1. Meditation

2. Joint mobility


18/01

1. Meditation

2. Joint mobility

3. Skills – 3 rounds of:
a. Handstand
b. L-sit to planchet
c. Back bridge

4. 1 warm up round (1/2 reps) then 3 rounds of:
a. Airborne lunge
b. Dips
c. TRX assisted chins
d. Wall squats
e. Spiderman push ups
f. Underarm rows
g. Dragon twists
h. Trx skull crushers
i. Trx curls
j. Bear dogs
k. Hollow position hold
5. Stretch, coherent breathing


19/01/19

1. Meditation

2. Joint mobility

3. Handstands

4. 3 rounds:
a. Pistols x 6/6
b. Dips x 12
c. One arm rows x 8/8
d. Lunges x 15/15
e. Pull through push ups x 12
f. Bent knee rows x 10
g. One leg calf raise x 15/15
h. Cg push ups – slow motion to fail
i. Trx curls – slow motion
j. N-sits x 15 secs




Good weeks training.... just looking at what may be 'missing' at the moment. I'm doing plenty of walking to supplement this but maybe some low intensity jogging would round this out as a nice general fitness package. I need to also be cognisant of knee stress. I like pistols, but doing them more than once a week seems to create a bit of pain there which I wouldn't want to develop further. As I always always note when doing bodyweight stuff; this is the mode to try in the lead up to a beach holiday. Without any dietary effort or even having it as a goal, it just seems to get you ripped brah. It also encourages good movement generally through the day. It's like asana but with more pronounced fitness benefits.

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 Post subject: Re: Fair to middling
PostPosted: Sat Jan 19, 2019 2:55 pm 
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Quote:

Good weeks training.... just looking at what may be 'missing' at the moment. I'm doing plenty of walking to supplement this but maybe some low intensity jogging would round this out as a nice general fitness package. I need to also be cognisant of knee stress. I like pistols, but doing them more than once a week seems to create a bit of pain there which I wouldn't want to develop further.

Hey Odin, nice training! The PT at my gym (who works with a ton of NFL athletes) uses Pistols regularly as a knee rehab exercise, his two caveats are not below 90 degrees and make sure the knee does not buckle inward at any point.

Hope that will be of some assistance.

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 Post subject: Re: Fair to middling
PostPosted: Sat Jan 26, 2019 5:49 pm 
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Quote:
Quote:

Good weeks training.... just looking at what may be 'missing' at the moment. I'm doing plenty of walking to supplement this but maybe some low intensity jogging would round this out as a nice general fitness package. I need to also be cognisant of knee stress. I like pistols, but doing them more than once a week seems to create a bit of pain there which I wouldn't want to develop further.

Hey Odin, nice training! The PT at my gym (who works with a ton of NFL athletes) uses Pistols regularly as a knee rehab exercise, his two caveats are not below 90 degrees and make sure the knee does not buckle inward at any point.

Hope that will be of some assistance.
It was of assistance! Thank you - applied to this week's training immediately...


21/01

1. Meditation

2. Joint mobility

3. 3 rounds of L-sit to planchet, handstand and back bridge

4. 3 rounds of:
a. Chins
b. Ring dips
c. Pistols off box
d. Incline push ups
e. TRX row
f. Ball squats
g. Skulls crushers
h. Trx curls
i. Cossacks
j. Ab rollout
k. Hamstring curl

22/01

1. Meditation

2. Joint mobility

3. Animal crawls

4. Handstand, L-sit to planchet and bridge

5. 15 mins jump rope

23/01

1. Meditation

2. Joint mobility

3. 3 rounds of handstands, L-sit to planche and bridge

4. 3 rounds of:
a. Split squat
b. Wide grip chins
c. Straight bar dips
d. Walking lateral lunges
e. Pull through push ups
f. Suspended rows
g. One leg calf raise
h. TRX flys
i. IYT raises
j. Knee raise to L-sits
k. Hollow position

24/01

1. Meditation

2. Joint mobility

3. Walk


25/01

1. Meditation

2. Joint mobility

3. 3 rounds of handstand, L-sits to planche and bridges

4. 3 rounds:
a. Pull ups
b. Hollow position push ups
c. Airborne lunges
d. Suspended rows
e. Pike presses
f. Face the wall squats
g. Reverse flys
h. Cg push ups
i. Calf raises
j. Bicycle crunch
k. Bear dogs


26/01

1. Meditation

2. 3 rounds:
a. Pistols
b. Dips
c. TRX assisted chins
d. Split squats
e. Dive bombers
f. Straight leg rows
g. B-squats
h. Skull crushers
i. TRX curls
j. Marching planks

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 Post subject: Re: Fair to middling
PostPosted: Wed Jan 30, 2019 1:22 pm 
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28/01

1. Meditation

2. Joint mobility

3. Skills x 3 rounds – handstand and L-sit to planche, back bridges
4. 3 rounds:
a. Dips
b. TRX face away chins
c. Airborne lunge
d. Spiderman push ups
e. One arm row
f. Face the wall squats
g. TRX flys
h. Reverse flys
i. One legged glute bridge
j. Ab roll outs


29/01

1. Meditation

2. Joint mobility

3. 4 rounds of 50 secs/10 secs rest:
a. Jump rope
b. Ball slams
c. Powerbag clean and push press
d. Powerbag shouldering
e. Walkouts

4. Jump rope x 5 mins

5. Stretch


30/01

1. Meditation

2. Joint mobility

3. Skills x 3 rounds

4. 3 rounds with 10kg weighted vest:
a. Dips
b. TRX chins
c. Split squat
d. Push ups on bars
e. Underhand rows
f. Face the wall squats
g. Trx skull crushers
h. Trx curls
i. Cossacks
j. N-sits


Diet is going well, moderation in booze is starting to go well again, sleep is actually OK too. The key, I've discovered, is not desperately trying to perfect everything all at once.

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 Post subject: Re: Fair to middling
PostPosted: Tue Feb 19, 2019 10:27 pm 
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Missed logging a week then had a week off, back now.

18/02

1. Meditation

2. Joint mobility

3. Jump rope

4. 4 rounds of:

Ring dips x 6-10
Underarm chins x 5-8
Airborne lunge x 8-10
Pull through push ups x 8-10
Suspended rows x 6-8
Ball squats x 45-75 sec continuos slow mo squats
Trx fly x 10-12
Trx Rev fly x 10-12
One leg bridge on bench x 10-12
Ab rollout x 8-10

5. 25 min easy walk on treadmill watching footy


19/02

1. Meditation

2. Joint mobility

3. Animal crawls

4. Treadmill sprints - 8 x 30/30

5. Stretch

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 Post subject: Re: Fair to middling
PostPosted: Wed Feb 20, 2019 8:49 am 
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20/02

1. Meditation

2. Joint mobility

3. Crawls

4. 3 rounds of

Dips x 10-12
Wg chins x 5-6
Pistol off box x 10/10
Hollow position push up x 8-10
Underarm rows x 10-12
Hindu squats x 25-30
Tricep dips x 15
Ring curls x 12-15
Manual leg curls x 8 (negative only)
Hanging leg raise x 8

5. Controlled burpees x 3 x 10

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 Post subject: Re: Fair to middling
PostPosted: Sat Feb 23, 2019 5:43 pm 
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22/02

1. Meditation

2. Joint mobility

3. Jump rope

4. 3 rounds with weighted vest then 1 round just bw
Dips x 10
Chins x 5-8
Split squat x 15/15
Inc push ups x 10
Rows x 6
Face the wall squats x 20
Trx flys x 10
Face pulls x 12
Trx leg curls x 20
Ab rollouts x 6

5. Tabata jump rope

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 Post subject: Re: Fair to middling
PostPosted: Tue Feb 26, 2019 7:12 pm 
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24/02

1. meditation

2. joint mobility

3. treadmill intervals - warm up, then 10 x 30 secs on, 30 secs rest


25/02

1. meditation

2. joint mobility

3. animal crawls

4. 4 rounds with 10kg vest:

dips x 8-10
chins x 5-6
walking lunge x 40
push ups on bars x 10
TRX rows x 12
face the wall squats x 20
tricep dips x 15
TRX curls x 12
GH curls x 8
ball crunches x 12

5. jump rope - 5 mins


26/02

1. meditation

2. jont mobility

3. treadmill intervals - warm up then 5 x 90 secs hard, 90 secs easy

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 Post subject: Re: Fair to middling
PostPosted: Sat Mar 16, 2019 8:25 am 
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missed logging last couple of weeks but training going well.

15/03

1. sitting meditation - 50 mins

2. mobility - 5 Tibetan rites, which I like regardless of their origins

3. 4 rounds with the 10kg weighted vest:

A Dips x 8-10
B TRX chins x 10-12
C Split squat x 12-15 L/R
D Inc side to side push up on bars x 8-10
E 1 arm TRX Row x 8
F Face the wall squats x 20
G Skull crushers x 8
H Reverse flys x 10
I One leg calf raise x 15/15

5. L sits 3 x 10 secs

16/03

1. sitting meditation - 60 mins

2. Mobility - Maxwell daily dozen

3. animal crawls - A-frame, bear crawl, scorpion crawl, crab, duck walk

4. 5 rounds:

A L-sit into planchet
B Handstands

5. 3 x 30 secs on, 30 secs rest:

A Mountain climbers
B Squat thrusts
C Step throughs
D Squats
E 4 count burpees

all done for form not reps.

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 Post subject: Re: Fair to middling
PostPosted: Fri Mar 29, 2019 7:18 am 
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log in issues preventing updates.

19/03

1. meditation - 65 mins

2. Maxwell bakers dozen

3. animal crawls - A-frame, bear crawl, scorpion, reverse scorpion forwards and back

4. 4 rounds with 20kg vest on:
a: straight bar dips x 8
b: TRX chins x 8
c: Split squats x 12/12

5. 4 rounds with 10kg vest:

a: pull through push ups x 8
b: TRX rows x 8
c: flat footed squats x 20

6. 3 rounds of:
a: skull crushers x 8
b: trx curls x 8
c: one legged calf raise x 15/15

7. stretch

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 Post subject: Re: Fair to middling
PostPosted: Sat Mar 30, 2019 8:26 am 
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30/03

1. meditation - 65 mins

2. Maxwell bakers dozen

3. skills x 3 rounds:
-L-sit into planchet
-handstands
-back bridge

4. 4 rounds of 30 secs on 30 secs rest, o rest between rounds:

a bear crawl
b mountain climbers
c groiners
d step throughs
e slow motion burpees


everything done with proper form, no rushing or spazzing out

5. OH swings x 100, OTW style

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 Post subject: Re: Fair to middling
PostPosted: Tue Apr 02, 2019 2:04 pm 
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Joined: Fri Nov 10, 2006 10:20 am
Posts: 2856
week off work with the kids, so just going to use it as a deload week.

01/04

1. meditation - 65 mins

2. joint mobility - 10 mins

02/04

1. meditation - 65 mins

2. 5 Tibetan rites

3. new toy arrived from gravity-fitness, so played around with some dips, chins, L-sits and back levers. It's a fucking great rig, suitable for dips and chins, can hang rings off and expand the range of exercises too. Actually got quite a pump from this even though it wasn't structured.


4. footy with the boy

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


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