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Messages - Coges

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901
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 04, 2018, 01:11:48 am »
04/04/18

Warm Up-
yuri shoulder routine, ido squat routine, banded scap push ups, banded pull aparts, pec stretch,

Wide Ring Push Up- bw x 8, 8, 8
Inverted Row- bw x 8, 8, 8

Nordic curl (beginner progression)- bw x 5, 5, 5
Bulgarian Split Squat- bw x 5, +20kg x 5, +40kg x 5

Dips- bw x 5, 5, 5
Scap Pull Ups- bw x 8, 8, 8

Stretching- weighted tailor pose, long lunge and pancake

902
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 02, 2018, 07:49:57 pm »
29/03/18

90 mins hapkido class. Not as intensive as usual which was ok. I had dead legs anyway so that was a good thing.

Rested Good Friday, Easter Saturday and Sunday. No particular reason outside of being lazy and enjoying Easter eggs.

02/04/18

Warm Up-
yuri shoulder routine, ido squat routine, banded scap push ups, banded pull aparts, pec stretch, hanging scap retractions

Ring Push Up- bw x 8, 8, 8
Inverted Row- bw x 8, 8, 8

Dips- bw x 5, 5, 5
Scap Pull Ups- bw x 8, 8, 8

Deadlifts- bar x 8, 60 x 5, 90 x 3, 110 x 5

Stretching- long lunge hip flexor & hamstring, adductor & piriformis

03/04/2018

Swim- 500m

903
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 02, 2018, 07:41:33 pm »
Quote from: adarqui on March 28, 2018, 08:40:10 pm
Quote from: Coges on March 28, 2018, 06:16:47 pm
28/03/18

35 mins on bike trainer. Would have spent longer on there but for my daughter crying the entire time. Slightly off putting.

picturing that is kind of weird. lol!!

It's funny to think that you can sit there and watch someone cry for half an hour and not do anything about it but that's the beauty of parenting haha.

904
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 28, 2018, 06:16:47 pm »
28/03/18

35 mins on bike trainer. Would have spent longer on there but for my daughter crying the entire time. Slightly off putting.

905
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 27, 2018, 06:19:01 pm »
27/03/2018

Lunch Run- 4.2k in 23:48 @ 5:36/km

PM Workout

Ido squat routine, yuri band shoulder routine, wrists

Handstand practice x 5 mins

Circuit 1-
Deadlift- bar x 10, 60 x 5, 90 x 5, 110 x 3
Ring Wide Push Up- bw x 5, 5, 5, 5
Tuck L-sit- 10s x 4

Circuit 2-
Tuck Front Lever- 8s, 8s, 5s
Straight arm palms up lateral raise- 2.5kgs x 10, 10, 10
Back Bridge- 10s x 3

Weighted thoracic extension- 2.5kg x 60s

906
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 26, 2018, 06:19:02 pm »
26/03/2018

Snuck a quick workout in. 

Ido squat routine, Yuri band sequence

Circuit-
Shrimp squat x 10, 10, 10
Ring Push Up x 8, 8, 8
Inverted Row x 10, 10, 10

Side splits isometrics, long front lunge stretches (HF focus and hamstring focus)


907
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 25, 2018, 09:29:28 pm »
21/03/18

Lunch run- 4.21k @ 6:43/km

PM- filled in for the netball team again. Great fun and frustrating as hell at the same time that it's not as physical as basketball. I really miss that contact.

22/03/18

PM- 90 min hapkido class. Lots to work on. Like, lots. This is kind of cool that I have heaps I can do. Now just to do it.

23/3/18 - 25/3/18

Triple threat for me. Food poisoning, virus and an eye infection. Had a soy latte before hapkido and it left me feeling a bit dodgy. Still trained but felt the full effects the next day. Also woke up with a full runny nose and headache and an eye that couldn't open. What a joy eh. No training till recovered.

908
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 19, 2018, 07:01:16 pm »
20/03/18

Morning swim-
only managed 500m. Felt dead and I know why. A while ago (6-8 weeks) I thought I'd give low carb high fat a go. The main reason being that if I go all in on triathlons I don't want to be one of these high sugar types. There's no real performance upside but more from a health perspective. Anyway I've been halfheartedly doing it and obviously that's not working. I want to commit to this at some stage to see how I adapt but for now I'm going back to carbs. After the swim this morning I looked at my food tracker and I'd had 60-80 grams of carbs each of the last two days. No wonder I felt like rubbish. Anyway, up with the carbs again and will see how I go.

909
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 19, 2018, 06:52:45 pm »
Quote from: adarqui on March 19, 2018, 11:02:09 am
Quote from: Coges on March 18, 2018, 11:48:21 pm
19/03/18

Lunch run-
Wanted to do a straight 5k with no regard for HR.

ah damn nice. so that's what that was.. I didn't really get the "intervals sort of" title, but now it makes sense.

Quote
Was aiming to start at 5-5.30 pace and progressively get faster. Watch took ages to pick up my pace properly. After about 900m it showed I was running at 4:30/km. Way faster than I had intended. Ended up running that pace for the first 1.8k and then doing some 400 on 100 off type intervals.

i had the opposite thing happen to me at that 5k a few weeks ago .. started out decent, looked at my watch like 200m in, said 6:30 pace, I was like wtf? So I picked it up a little, then check it again 400m in or so and it said 5:20. then I laughed. that's also the power of the mental game too.. that 6:30 was probably 5:30, i either misread it or it wasn't settled yet.. nevertheless, I thought I was going 6:30 pace. hah.

Damn watches. I was going to run for time and just ignore it but my "natural" pace is way too quick for my current ability so I thought I'd better look. My natural pace is almost basketball game pace lol.

910
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 18, 2018, 11:48:21 pm »
19/03/18

Lunch run-
Wanted to do a straight 5k with no regard for HR. Was aiming to start at 5-5.30 pace and progressively get faster. Watch took ages to pick up my pace properly. After about 900m it showed I was running at 4:30/km. Way faster than I had intended. Ended up running that pace for the first 1.8k and then doing some 400 on 100 off type intervals.

911
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 18, 2018, 07:24:51 pm »
Did train last week but didn't get around to posting.

Tuesday-
AM- legs session - BSS & nordic curl plus some skipping and stretching
PM- 30 mins bike trainer

Wednesday-
AM- Swim- 500m - breathing patterns are still an issue here
PM- 40m MAF run - 5.4k (struggled in the heat- didn't realise it but it ended up at 30 degrees and I was coming in off very little water)

That was it for the week. Work and weddings got in the way.

912
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 08, 2018, 07:15:24 pm »
Quote from: vag on March 08, 2018, 04:59:08 am
I was an awesome swimmer back in the day. From all the sports i've done, i think the only one i was gifted was swimming. Kept winning all the races too, and with that attitude before starting that 'no way i'm not winning, i am the best by far'. Unfortunately (or not) my parents cut me off early, we had a close relative that was Olympic level and his parents said that it requires too much time and effort and there is no actual reward. Whatever!
Anyway, one really cool workout for distance swimming that i got from a coach once was this: Start every new 50m every minute. If you want to do a WR 25s and then rest 35s , it is fine. If you want to do it in 59s and rest 1s it is also fine. But every minute you must start your next 50m. Something like EMOTM? lol That also helped a lot to not lose track of the distance covered, there were no fitness trackers back then, but with this method you know that you will be doing 500m every 10 minutes. Also allows you to AREG, make it 'LISS' or "HIIT' or fartlek or whatever. Really loved that workout style.
2c.

Man that's a shame you got cut off. I would hate to be a swim parent given the hours the swimmers do but still being good can lead you to all kinds of places.

Good idea on the swim workout. I was swimming 50m in 1m the other day though so that might be a bit advanced for me so far. I like that idea of going on the minute. Might do that with some 25s and work up from there.

*Edit- I'm changing my gym today and will have access to a pool any day I want to now so will be able to get much more swimming in. As much as I liked my old gym and it has a ton of cool shit I never actually used any of it.

913
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 08, 2018, 12:27:19 am »
Quote from: LBSS on March 07, 2018, 10:22:42 pm
cool, thanks. i've never been a swimmer so no idea what the training is like, but i periodically think about triathlons as a thing i could get into in the future so curious.

I'm a shit swimmer. Not actually that bad. I have good form and can swim quite fast but cannot do it for any extended period of time. It's great though and I love the idea of getting better at swimming.

914
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 07, 2018, 05:47:57 pm »
Quote from: LBSS on March 07, 2018, 01:44:38 am
how long did that swim take you?

First 400m was 50m in 1m with 1m rest = 16mins
The 25m efforts were at 20s per effort with 20s rest = 2:40
Cooldown 50m didn't time.

I had a glimpse into my fitness in the pool though. I slowed myself down for the first 400m and it was a huge difference. I would normally do 25m in 24s or so as a natural pace. Slowed that to 30s which is a huge difference. Had the pool not been so busy I probably could have done them closer together. I was swimming with 3 other people in my lane. Good practice for sighting though.

I am aiming to swim 2-3 times a week with 1-2 sessions like the one above and building in volume and at least 1 session just seeing how far I can go without stopping. Need to be able to swim 750m for my upcoming tri. 

915
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 06, 2018, 08:35:17 pm »
05/03/2018

25 min lunchtime bike trainer session. Some right hip/lower back complaints and phone calls kept me from going longer. 

Spent 30 mins at night with the lacrosse ball and some pancake series stretches

06/03/2018

4.18km @ 6.55/km pace - 28:57 total time
The first 2k of this is pretty much uphill which isn't doing anything for my numbers haha
Another 30 mins with the lacrosse ball and stretching. Still getting some pain in back/hip/lat but it's getting less frequent

07/03/2018

Lunchtime swim- 650m total- 400m easy, 4x25 hard efforts, 50m cooldown

Swimming is getting noticeably better. The pool was busy AF today otherwise I could have kept going at the easy pace. Next time out am aiming for 1k even of total distance however I need to get there. 

Weights and stretching to come tonight. 

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