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Coges

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Re: 40x40
« Reply #105 on: November 20, 2019, 09:57:04 pm »
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Ball game last night. Easy win and some easy competition. Typical phsyicality that goes unnoticed but all in all good fun. Had a bit of an epiphany driving home with my ankles and knees hurting. Maybe I need to step back into the ATG style training and away from oly lifting. The oly lifting is fun for sure but my body is getting more and more beat up and I don't see anything changing especially if I start adding heavier weights. I think I'm going to. Maybe I can still live up to the name of this log lol.
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LT3976

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Re: 40x40
« Reply #106 on: November 21, 2019, 04:18:07 pm »
+1
I had pretty much the same epiphany....not really following the ATG workouts to the letter now, but definitely using their movements to get my ankles and knees right.
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Coges

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Re: 40x40
« Reply #107 on: November 21, 2019, 05:41:32 pm »
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Quote from: LT3976 on November 21, 2019, 04:18:07 pm
I had pretty much the same epiphany....not really following the ATG workouts to the letter now, but definitely using their movements to get my ankles and knees right.

Ha. It's amazing right. I remember how good I felt in Feb this year and want that back. I'm following one of the programs but may do more work outside of it too. 
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LT3976

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Re: 40x40
« Reply #108 on: November 21, 2019, 06:36:52 pm »
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which program are you doing?

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Coges

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Re: 40x40
« Reply #109 on: November 21, 2019, 10:07:09 pm »
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Quote from: LT3976 on November 21, 2019, 06:36:52 pm
which program are you doing?

Superhuman with flexibility fixes added. Just got it added yesterday and looking through I pretty much have level 1 covered. Doesn't look too strenuous so interested to see what level 2 is like.

You?
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Coges

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Re: 40x40
« Reply #110 on: November 21, 2019, 10:09:43 pm »
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21/11/19

45 mins stretching. Focus on front splits. I started watching Suits about a week ago and the episodes are the perfect length to fit with my stretching schedule. Works nice after everyone is in bed.

22/11/19

I've never tried proper meditation before. Got to the instructional part of Stress Less, Accomplish More and did my first meditation today. Holy shit!!! Incredible is an understatement. The level of relaxation in my body during and after and the level of calm in my mind after was unbelievable. So easy too. Looking forward to doing more of these.

Training to come later.
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LT3976

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Re: 40x40
« Reply #111 on: November 22, 2019, 02:19:13 pm »
+1
I'm not following their program to the letter....took some of their concepts and exercises and kinda made it mine.

What's the superhuman workout look like?
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Coges

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Re: 40x40
« Reply #112 on: November 24, 2019, 05:18:17 pm »
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Quote from: LT3976 on November 22, 2019, 02:19:13 pm
I'm not following their program to the letter....took some of their concepts and exercises and kinda made it mine.

What's the superhuman workout look like?

It's a combo of strength stuff and stretching. Most of their normal exercises (step up, j curl, seated GM, db press, trap 3, cross bench, etc). I'm on level 1 and I've got them all covered so will just do the rotation and get onto level 2 to see what that holds.

I'm adding in a second upper body session each week cause that's my weak point though.
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Coges

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Re: 40x40
« Reply #113 on: November 24, 2019, 06:02:03 pm »
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22/11/19

A- 90:90 Stretch 
B1- J Curl- 3 x 10 with 30s pause on last rep- 10, 20, 20
B2- Hanging L-Sit- bent knees- 3 x 30s
C1- Couch Stretch- 3 x 60s
C2- Seated Pancake- 3 x 2m
D- QL Raises- 3 x 10 @ 10kg

Side Splits Stretches over an episode of Suits- 45 mins

23/11/19

Incline DB Bench- 3 x 10 @ 20kg
Ring Rows- 3 x 10
Ext Rotation- 2 x 8 @5kg
Powell Raise- 2 x 8 @ 5kg
1min of deadmill between sets

Did some jumps. SL jumps were ugly AF. RL plant was sinful. LR plant was ok though and got around 30" on that one. So much room for improvement here. Only need 10" in 6 months  :ninja:

24/11/19

Got my kids in the gym for a quick session. Surprisingly both did really well listening to me. The youth strength culture in Aus sucks so I want them to get the best possible set up they can. Without turning into one of "those" parents if I can.
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Coges

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Re: 40x40
« Reply #114 on: November 26, 2019, 01:02:07 am »
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25/11/19

90:90 Stretch
ATG Split Squat- 5 x 12- bw, +10, +10, +12, +20
Couch Stretch - 3 x 60s/side
Standing Pike - 3 x 2 min
Calf Raises- 3 x 10 @ 10kg
Tibialis Raises against wall- 3 x 20

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Coges

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Re: 40x40
« Reply #115 on: November 27, 2019, 05:19:20 pm »
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Ball game last night. We ended up winning by 20+ but it seemed a lot closer than that. I've been back on the ATG workouts for a week now and it must be showing. All the guys were commenting on how high I was jumping. I didn't even notice but for them to comment it must have been a fair difference. Excited to continue.
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Coges

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Re: 40x40
« Reply #116 on: February 02, 2020, 06:14:38 pm »
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02/02/2020

6k walk with the pooch

Bench Press- 5 x 10
bar, 40, 60, 60, 60
KB Row- 5 x 10 @ 16kg

Incline DB Press- 15s x 10, 10, 10, 10, 10
BB Curl- 20kg x 10, 10, 10, 10, 10

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Coges

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Re: 40x40
« Reply #117 on: February 02, 2020, 06:41:03 pm »
+2
16 weeks till I turn 40. Got some quiet goals to hit by then-

Bench 100. All time max bench is 95. This seems reasonable.
Deadlift 180 (ideally 200 belted). All time max is 180. Deadlifted 170 a few weeks ago unbelted. Was hard AF but still got it there. Stronger core, legs and lower back make this possible.
540 kick. Just for shits and gigs. With a little practice this should be easy
Bodyweight at 90. Goal is to cut to 88 over the next 6 weeks and then recomp to end at or around 90. Currently at 94. 
Front splits. I'm about 4-6" off each way from full flat bag front splits. Again, consistency here gets me to that one.
No knee, ankle or back pain. Doing my daily ATG stuff will make this real. Very little pain right now unless I get complacent.
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Coges

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Re: 40x40
« Reply #118 on: February 03, 2020, 05:28:19 pm »
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03/03/2020

A1) Paralette Push Ups x 10
Ring Dips x 5, 4, 5, 5
A2) Lean Away Chins
5, 4, 3, 3, 2
A3) External Rotation- 3 x 10 @ 5kg

B1) Wrist Flexion- 13kg x 11/12, 15/13, 11/10
B2) Wrist Extension- 8.5kg x 10/10, 8/10, 10/8

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Coges

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Re: 40x40
« Reply #119 on: February 04, 2020, 05:45:07 pm »
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Hapkido class last night. Lots of ground work and lots of wrestling. Upper back is sore AF this morning but in a good way.

Lower body training to come later.
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