166
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 11, 2020, 06:36:25 pm »
That looks like a sweet setup.
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167
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 11, 2020, 06:30:13 pm »
Wednesday 11/11/2020
Strength
Inner Range DB Press- 6 x 15, 10 x 15, 15
Incline Bench- bar x 10, 40 x 5, 50 x 5, 60 x 5, 70 x 4, 4, 4, 4
Deficit Push Ups- x 7
Range of Strength Sprint- Side Split- did these between sets of bench
1.a) HORSE STANCE 5x5- 4 sec hold on each rep
1.b) SIDE SPLIT PUSHUPS 5x5- 4 sec hold at top of each rep.
1.c) PANCAKE QL COMBO – 4s hold in each position
1.d) INTERNAL ROTATION HOLD- 4s hold each leg
I'm rebuilding my bench press. Used a wide grip (index finger on outer ring), flared the elbows a bit and tried to lessen my arch which is normally way too big. Really trying to focus on my non existent pecs. Was obviously weaker but felt pretty solid during the reps and had no shoulder strain from the wider, flared grip. Going to keep the reps high and add in lots more chest work in the next could of months to really bring up this lagging area. Should work well as I'm not going heavy with legs as I focus on my flexibility.
Strength
Inner Range DB Press- 6 x 15, 10 x 15, 15
Incline Bench- bar x 10, 40 x 5, 50 x 5, 60 x 5, 70 x 4, 4, 4, 4
Deficit Push Ups- x 7
Range of Strength Sprint- Side Split- did these between sets of bench
1.a) HORSE STANCE 5x5- 4 sec hold on each rep
1.b) SIDE SPLIT PUSHUPS 5x5- 4 sec hold at top of each rep.
1.c) PANCAKE QL COMBO – 4s hold in each position
1.d) INTERNAL ROTATION HOLD- 4s hold each leg
I'm rebuilding my bench press. Used a wide grip (index finger on outer ring), flared the elbows a bit and tried to lessen my arch which is normally way too big. Really trying to focus on my non existent pecs. Was obviously weaker but felt pretty solid during the reps and had no shoulder strain from the wider, flared grip. Going to keep the reps high and add in lots more chest work in the next could of months to really bring up this lagging area. Should work well as I'm not going heavy with legs as I focus on my flexibility.
168
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 10, 2020, 07:25:02 pm »
Tuesday 10/11/2020
Strength Session
Tib/Calf Series
Patrick Step Up- top set of 10 @ 95kg (bare feet made this considerably harder)
ATG Split Squat- top set of 5 @ 20kg (right knee is quite thick after all the kicking on Saturday- took it easy)
Nordic- 9" elevation under hips- 5x5 (felt great- will go lower next time)
KOT Squat to 7.5" elevation- 5x5 (aiming to get under 6" for sets of 10)
Hanging L-sit- 3 x 10s
Range of Strength Sprint- only got through 2 rounds. Heat was intense in my garage and it got the better of me
1.a) ROS FRENCH PRESS- 5x5- 4 1/4 reps equals 1 rep
1.b) CROSS BENCH PULLOVER 5x5- 4 second hold on each rep.
1.c) TRUNK EXTENSION 5x5
1.d) BACK BRIDGE HOLD 5x10s -elevate legs
Strength Session
Tib/Calf Series
Patrick Step Up- top set of 10 @ 95kg (bare feet made this considerably harder)
ATG Split Squat- top set of 5 @ 20kg (right knee is quite thick after all the kicking on Saturday- took it easy)
Nordic- 9" elevation under hips- 5x5 (felt great- will go lower next time)
KOT Squat to 7.5" elevation- 5x5 (aiming to get under 6" for sets of 10)
Hanging L-sit- 3 x 10s
Range of Strength Sprint- only got through 2 rounds. Heat was intense in my garage and it got the better of me
1.a) ROS FRENCH PRESS- 5x5- 4 1/4 reps equals 1 rep
1.b) CROSS BENCH PULLOVER 5x5- 4 second hold on each rep.
1.c) TRUNK EXTENSION 5x5
1.d) BACK BRIDGE HOLD 5x10s -elevate legs
169
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 09, 2020, 04:06:50 pm »
Monday 09/11/2020
Strength Session
CTW Handstand- 3 x 20s
Juggling- 3 ball- 3 x max
Cross Bench Pullover- 3 x 5 with 3s pause @6kg
Feet Elevated Bridge- 3 x 10-15s
EMOM Alternating
Dips- 5, 5, 4, 4, 3
Chins- 4, 4, False Grip Rows- 5, 10, 5
French Press- 4 x 15 @ 10kg
BB Curl- 4 x 15 @ 20kg
Trap 3 Raise- 2 x 10 @ 2.5's with 3s pause
Range of Strength Sprint
1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg.
1.b) LONG LUNGE PULSE- 5x10- 4 sec hold on each rep
1.c) HERO POSE- 5x10s
2. FRONT SPLIT CHECK-IN- 1x60s/side
HIIT
Boxing- 20s on/40s off x 5
Total time an hour and 24 minutes. Drained but felt great at the end. Hot AF which was also pretty cool too. Sweating buckets.
Strength Session
CTW Handstand- 3 x 20s
Juggling- 3 ball- 3 x max
Cross Bench Pullover- 3 x 5 with 3s pause @6kg
Feet Elevated Bridge- 3 x 10-15s
EMOM Alternating
Dips- 5, 5, 4, 4, 3
Chins- 4, 4, False Grip Rows- 5, 10, 5
French Press- 4 x 15 @ 10kg
BB Curl- 4 x 15 @ 20kg
Trap 3 Raise- 2 x 10 @ 2.5's with 3s pause
Range of Strength Sprint
1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg.
1.b) LONG LUNGE PULSE- 5x10- 4 sec hold on each rep
1.c) HERO POSE- 5x10s
2. FRONT SPLIT CHECK-IN- 1x60s/side
HIIT
Boxing- 20s on/40s off x 5
Total time an hour and 24 minutes. Drained but felt great at the end. Hot AF which was also pretty cool too. Sweating buckets.
170
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 09, 2020, 03:32:31 pm »Sunday 8th November 2020
Week 64
Height - 5'8.5"
weighed - 85.2kg(+0.5kg), 187.8lbs
waist - 33.5 inches
hip = 40.5
upper thigh = 25 7/8
Right calf = 15 5/8
Neck = 15.75
Wrist = 6.5
Tanita scale bodyfat% = 22.2% (+0.5)
Total loss so far - weight 20kg 44lbs Waist 10 inches BF% Tanita 9.7%
Averaged 2600 calories this week, against a TDEE of 2775
should be s light loss, but ended up heavier...
----
Total rest day yesterday so didn't log, but my legs and hips started to get that fresher feeling by afternoon, but right hamstring felt strained.
Congrats on the 20kg weight loss. Such a massive effort.
thanks, but it was a 25kg loss a few months ago when I was under 80kg
Will head back down soon, though.
In hindsight I should have gotten all the way down to 73kg or so before stopping, as I wasn't worried about losing muscle mass then as I wasn't training
Oh shit haha I didn't realise that.
171
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 08, 2020, 05:00:23 pm »Sunday 8th November 2020
Week 64
Height - 5'8.5"
weighed - 85.2kg(+0.5kg), 187.8lbs
waist - 33.5 inches
hip = 40.5
upper thigh = 25 7/8
Right calf = 15 5/8
Neck = 15.75
Wrist = 6.5
Tanita scale bodyfat% = 22.2% (+0.5)
Total loss so far - weight 20kg 44lbs Waist 10 inches BF% Tanita 9.7%
Averaged 2600 calories this week, against a TDEE of 2775
should be s light loss, but ended up heavier...
----
Total rest day yesterday so didn't log, but my legs and hips started to get that fresher feeling by afternoon, but right hamstring felt strained.
Congrats on the 20kg weight loss. Such a massive effort.
172
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 08, 2020, 04:59:21 pm »
Friday 07/11/2020
No training. Got carried away with work.
Saturday 08/11/2020
2 hour hapkido class in a park. First class months and months. Cannot remember the last time I trained. Class was great but I was so sore after. Lots of pad work so lats and shoulders were wrecked. Also lots of kicking pads so my ankles, shins and knees are all feeling it.
Sunday 09/11/2020
Filmed about 30 instructional videos for the new coaching business so was in the gym demonsrating for over an hour. That was my workout for the day.
No training. Got carried away with work.
Saturday 08/11/2020
2 hour hapkido class in a park. First class months and months. Cannot remember the last time I trained. Class was great but I was so sore after. Lots of pad work so lats and shoulders were wrecked. Also lots of kicking pads so my ankles, shins and knees are all feeling it.
Sunday 09/11/2020
Filmed about 30 instructional videos for the new coaching business so was in the gym demonsrating for over an hour. That was my workout for the day.
173
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 05, 2020, 10:06:50 pm »
Wednesday 04/11/2020
Dog assisted 3k run- potentially the most fun thing I've in ages. Like being towed behind a car.
Thursday 05/11/2020
Band pulls & juggling - 3 rounds
Inner Range DB Press- 6kg x 10, 15kg x 10, 10
Incline Bench- bar x 10, 40 x 5, 60 x 5, 80 x 3, 90 x 1, 80 x 3, 70 x 6, 60 x 10
Ring Push Ups- 10, 6, 5
Rear Delt Flyes- 6kg DBs x 20, 20
Cross Bench Pullover - 1 x 10 with 3s pause each rep
Dog assisted 3k run- potentially the most fun thing I've in ages. Like being towed behind a car.
Thursday 05/11/2020
Band pulls & juggling - 3 rounds
Inner Range DB Press- 6kg x 10, 15kg x 10, 10
Incline Bench- bar x 10, 40 x 5, 60 x 5, 80 x 3, 90 x 1, 80 x 3, 70 x 6, 60 x 10
Ring Push Ups- 10, 6, 5
Rear Delt Flyes- 6kg DBs x 20, 20
Cross Bench Pullover - 1 x 10 with 3s pause each rep
174
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 03, 2020, 05:22:31 pm »
Tuesday 3/11/2020
Tib/Calf Series
Step Up- bar x 10, 40 x 10, 60 x 10, 80 x 10, 95 x 10 (hit bodyweight for 10 reps- will start over with Poliquin step ups next time)
Foot Juggling- max of 5 reps (+1 on last time- this also brings insane focus)
ATG Split Squat- Top set of L- 50 x 5, R- 50 x 3 (lost balance on that last set on right leg. Will redo that weight next week)
Seated Good Morning- bar x 5, 30 x 5, 40 x 5, 50 x 5, 60 x 5
Jefferson Curl- 5 x 5, 10 x 5, 15 x 5
L-sit- 3 x 10s (these are getting easier. Legs almost parallel to ground for 10s now)
Tib/Calf Series
Step Up- bar x 10, 40 x 10, 60 x 10, 80 x 10, 95 x 10 (hit bodyweight for 10 reps- will start over with Poliquin step ups next time)
Foot Juggling- max of 5 reps (+1 on last time- this also brings insane focus)
ATG Split Squat- Top set of L- 50 x 5, R- 50 x 3 (lost balance on that last set on right leg. Will redo that weight next week)
Seated Good Morning- bar x 5, 30 x 5, 40 x 5, 50 x 5, 60 x 5
Jefferson Curl- 5 x 5, 10 x 5, 15 x 5
L-sit- 3 x 10s (these are getting easier. Legs almost parallel to ground for 10s now)
175
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 03, 2020, 05:17:22 pm »It made me realize I don't fully extend myself either on the powercleans, and things went better today when I did so.
Still I find powercleans much more technical than power snatches.
With power snatches you can put full effort with any weight and your arms will stop the bar from flying to the sky, whereas with power cleans you have to hold back or else you will clock yourself in the chin, which I pretty much did today on the 70kg set...
That's a great problem to have though.
176
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 03, 2020, 05:14:52 pm »Enjoy the lockdown. We're just coming out of 12 weeks of pretty harsh lockdown here. We got to zero new cases per day but the toll on businesses and people's mental health has been huge. Still being drip fed our basic rights too.
What's the Victorian's public opinion of Daniel Andrews?
It's really odd here right now. Some people love him, most people I know are in the middle. Some hate him. Me? I think he's trash, lives in an ivory tower and has no idea what the average person goes through to earn a living and provide for their family. He has an arts degree and has only every worked in the parliamentary system. He also got power hungry and refused to listen to any advice during the lockdown that didn't come from within his own party. I didn't have a huge problem with the lockdown that we've been through as it had minimal effect on me personally but I imagine you'd get a very different answer from someone who lost their job or their business. The way the case numbers were going wasn't great but what is the greater sacrifice? He did fuck up with the hotel quarantine debacle though and has been lying to us ever since. So on that basis I wish him a very slow death as there are 800+ people dead and he refuses to take any kind of responsibility. I am very concerned about our economic recovery now and the knock on effect on people's mental health for years to come. I see the suicide rates sky rocketing in the next couple of years as the financial support is turned off.
177
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 02, 2020, 07:29:12 pm »
Monday 2/11/2020
Half a day off and plenty of work in the garden. Managed to sneak in a quick 15 minuter before a client meeting.
EMOM Circuit
Ring Dips- 5, 5, 5, 3, 3
Chins- 5, 5, 5, 3, 3
L-sit- 10s, 10s, 10s, 5s, 5s
Done.
Half a day off and plenty of work in the garden. Managed to sneak in a quick 15 minuter before a client meeting.
EMOM Circuit
Ring Dips- 5, 5, 5, 3, 3
Chins- 5, 5, 5, 3, 3
L-sit- 10s, 10s, 10s, 5s, 5s
Done.
178
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 30, 2020, 11:53:41 pm »
Saturday- 31/10/2020
Busy super busy the last couple of days with work and kids stuff. Managed to sneak a bench session in for today though.
Incline Bench-
bar x 10, 40 x 5, 50 x 5, 60 x 5, 70 x 5, 80 x 3, 85 x 1, 75 x 3, 65 x 6, 60 x 7
Done!
Busy super busy the last couple of days with work and kids stuff. Managed to sneak a bench session in for today though.
Incline Bench-
bar x 10, 40 x 5, 50 x 5, 60 x 5, 70 x 5, 80 x 3, 85 x 1, 75 x 3, 65 x 6, 60 x 7
Done!
179
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 29, 2020, 06:24:38 pm »
Enjoy the lockdown. We're just coming out of 12 weeks of pretty harsh lockdown here. We got to zero new cases per day but the toll on businesses and people's mental health has been huge. Still being drip fed our basic rights too.
180
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 28, 2020, 06:26:04 pm »
Wednesday- 28/10/2020
1. Tib/Calf Series (tib raises x 25, FHL calf raise x 25, tib raises x 25, KOT calf raise x 25)
2.a) Patrick Step Up 6" box- sets of 10 @ 20, 40, 60, 80, 90 (once I get to 95 I will change to Poliquin Step Up)
2.b) Foot Juggling- I got 5 consecutive juggles. Doesn't sound like much but my previous best was 2 haha
3. Snatch Complex with just dowel x 5 mins
EMOM
4. ATG Split Squat- bw x 5, 12 x 5, 20 x 5, 30 x 5, 40 x 5, 45 x 5 (alternating legs each minute)
5. Seated GM- 20 x 5, 30 x 5, 40 x 5, 50 x 5
6. Nordic- 5 x 5 @ 10" elevation
That session was exactly 1 hour and legs were fried.
1. Tib/Calf Series (tib raises x 25, FHL calf raise x 25, tib raises x 25, KOT calf raise x 25)
2.a) Patrick Step Up 6" box- sets of 10 @ 20, 40, 60, 80, 90 (once I get to 95 I will change to Poliquin Step Up)
2.b) Foot Juggling- I got 5 consecutive juggles. Doesn't sound like much but my previous best was 2 haha
3. Snatch Complex with just dowel x 5 mins
EMOM
4. ATG Split Squat- bw x 5, 12 x 5, 20 x 5, 30 x 5, 40 x 5, 45 x 5 (alternating legs each minute)
5. Seated GM- 20 x 5, 30 x 5, 40 x 5, 50 x 5
6. Nordic- 5 x 5 @ 10" elevation
That session was exactly 1 hour and legs were fried.